Wednesday, March 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for max reps: 40 seconds: max dumbbell push press @ 100/70-lbs. –20 seconds rest– 40 seconds: max dumbbell deadlift –20 seconds rest– 40 seconds: max double under –20 seconds rest– At Home: five rounds for max reps: 40 seconds: max object push press –or– atomic […]
Tuesday, March 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: weighted front rack lunge 10-10-10-10-10 Begin each round every 3 minutes. then, three rounds for quality 10-16x single-leg squat option 10-16x double kettlebell russian swing At Home: as many rounds as possible in 18 minutes: 10x dip option 10x object front rack lunge –or– Bulgarian split squat, […]
Monday, March 16, 2026
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday, Coach Ken! In Gym: “Kenough” three rounds for time: 14x single-arm hang dumbbell snatch @ 55/40-lbs. (alternating, total) 8x box jump over, 24/20″ platform 6x wall climb 14x single-arm hang dumbbell snatch 8x lateral box step-over @ 55/40-lbs. 6x ring muscle-up At Home: “Kenough” three rounds for […]
Sunday, March 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 2 front squat + 2 back squat 1-1-1-1-1-1-1 *Begin each round every 3.5 minutes. At Home: heavy object front squat –or– 2 minute/90-second/75-second/60-second/30-second 90-degree squat hold 10-8-6-4-2 heavy object deadlift –or– 50-40-30-20-10 lunge 10-8-6-4-2
Saturday, March 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: six rounds for time: 10x chest-to-bar pull-up 15x single under crossover 20x rotational sit-up At Home: six rounds for time: 10x pull-up option 200m run 20x rotational sit-up
Friday, March 13, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Open Workout 26.3” six rounds for time: 12x lateral burpee 12x clean 12x lateral burpee 12x thruster *Rounds 1-2: barbell weight at 95/65-lbs. *Rounds 3-4: barbell weight at 115/75-lbs. *Rounds 5-6: barbell weight at 135/95-lbs. **There is a 16-minute time limit to this workout. At Home: “Open […]
Thursday, March 12, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five cycles; as many repetitions as possible: 2 minutes: row (calories) 1 minute: rope climb –1 minute rest– This workout is scored by the total calories completed, and the total rope climbs completed from all five rounds. At Home: five rounds for time: 400m run –or– […]
Wednesday, March 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 21 minutes: minutes 1-7: 2 hang power snatch minutes 7-14: 2 hang squat snatch minutes 14-21: 2 overhead squat *from the rack* At Home: every minute, on-the-minute, for 21 minutes: minutes 1-7: 10x object power snatch –or- 14x superman minutes 7-14: 6x […]
Tuesday, March 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 75x double under 400m run 30x toes-to-bar 400m run 10x wall climb 400m run 30x toes-to-bar 400m run 75x double under At Home: for time: 75x lateral hop 400m run –or– 40x walking lunge 30x virtual toes-to-bar 400m run –or– 40x walking lunge 10x […]
Monday, March 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: Farewell, Sean Q., we will miss you! “Quinnnnn” two rounds for time: 25x wall ball @ 20/14-lbs. 15x deadlift @ 275/185-lbs. 25x wall ball 20x ring dip At Home: “Quinnnnn” two rounds for time: 25x single-arm thruster –or– squat jump 15x heavy object deadlift –or– 30x […]