Friday, January 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 25 machine calories 30x single-leg squat (alternating, total) 25 machine calories 90x bodyweight step-up, 24/20″ platform At Home: two rounds for time: 25x burpee 30x side lunge, 1-second pause at bottom position 25x (sit-up + max vertical jump) 90x bodyweight step-up –or– […]
Thursday, January 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: hang snatch + power snatch 1-1-1-1-1 *Begin each set every 90 seconds. These are light, technical weights. snatch 2-2-2-2-2-2-2 At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump
Wednesday, January 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run –or– 500m row 50x deficit pushup, 5″ platform 400m run –or– 500m row 50x dumbbell bench press @ 100/70-lbs. 400m run –or– 500m row 50x hand-release pushup At Home: for time: 400m run –or– (50 jumping jack + 50 high knees + […]
Tuesday, January 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 10x unbroken clean and jerk* @ 135/95-lbs. 20x burpee *Every time you break up the clean and jerks, add 3 burpees to the end of the round. At Home: three rounds for time: 10x unbroken object clean and jerk* –or– 20x squat […]
Monday, January 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 10 strict pull-up option (assisted, bodyweight, weighted) 5 per side: bulgarian split squat, heavy dumbbells At Home: five sets for quality: 10x goblet squat –or– 10x squat, 5-second pause below parallel 20x […]
Sunday, January 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 15x box jump, 30/24″ platform 10x dumbbell power clean @ 100/70-lbs. 10x dumbbell push press At Home: four rounds for time: 15x tuck jump –or– 20x lunge jump 10x object power clean –or– 20x plank up down 10x object push press –or– […]
Saturday, January 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 21 minutes: minute 1: 1-5x rope climb minute 2: 15-25x wall ball @ 20/14-lbs., 10/9-ft target minute 3: rest At Home: every minute, on-the-minute, for 21 minutes: minute 1: (3-5 challenging pull-up option) + (5-10 strict sit-up) minute 2: 10-15 atomic pushup […]
Friday, January 16, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 10-7-5-3-3-3-3 Begin each round every 3 minutes. then, strict ring dip 10-10-10 At Home: for time: 50x pushup 50x wide-grip pushup 50x atomic pushup 50x challenging dip option
Thursday, January 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 20-calorie row –or– machine calorie 10x front squat @ 95/65-lbs. 20x swing @ 55/35-lbs. 40-calorie row –or– machine calorie 20x front squat 40x swing 20-calorie row –or– machine calorie 10x front squat 20x swing then, take 10 minutes to build up to a heavy […]
Wednesday, January 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 11x bar muscle-up 33x burpee 44x bodyweight step-up, 24/20″ platform At Home: three rounds for time: 11x challenging pull-up option 33x burpee 44x walking lunge