Saturday, May 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition At Home: four minutes: max dumbbell/object front squat –or– squat jump –rest two minutes– four minutes: max dumbbell/object push press –or– dip option –rest two minutes– four minutes: max dumbbell/object deadlift –or– bodyweight […]
Friday, May 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: six two-minute rounds for max reps; rest exactly 20 seconds between rounds: -odd rounds: complete 16x single-arm dumbbell hang power snatch @ 50/35-lbs. (alternating, total) and max distance handstand walk –or– wall climbs in remaining time -even rounds: complete 16x single-arm dumbbell hang power snatch and max […]
Thursday, April 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: dumbbell turkish get-up 4-4-4-4 (2 per side) then, as many rounds as possible in 20 minutes: 400m run 15x pull-up At Home: as many rounds as possible in 20 minutes: 400m run –or– 18x burpee 10-15x pull-up option –or– pulling option
Wednesday, April 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: overhead squat 8-8-8-8-8 Begin each round every 3 minutes. then, as many rounds and repetitions as possible in 6 minutes: 20x overhead squat @ 75/55-lbs. 20x pushup At Home: as many rounds as possible in 12 minutes: 10x single-arm overhead lunge, right arm 10x single-arm overhead […]
Tuesday, April 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Too Young Too Fit Too” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x power clean @ 185/125-lbs. 7x box jump over, 24/20″ platform At Home: “Too Young Too Fit Too” as many rounds as possible in 21 minutes: 8x v-up 2-8x object power […]
Monday, April 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 500m row 20x ring dip 30x burpee 40x air squat At Home: three rounds for time: 400m run –or– (50 high knees + 50 mountain climbers + 50 jumping jacks) 20x dip option 30x burpee 40x air squat
Sunday, April 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 3 sets of 4-8 strict toes-through-rings then, every minute, on-the-minute, for 24 minutes: minute 1: max dumbbell hang power clean @ 100/70-lbs. minute 2: max 25-ft. shuttle runs minute 3: max toes-through-rings minute 4: rest At Home: every minute, on-the-minute, for 24 minutes: minute 1: max […]
Saturday, April 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 1-3-5-7-9-11-13-15 push press @ 95/65-lbs. front squat wall ball @ 30/20-lbs., 10/9-ft. target At Home: for time: 1-3-5-7-9-11-13-15 object push press –or- atomic pushup object front squat –or– 3x air squat object single-arm thruster –or– squat jump
Friday, April 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 2-2-2-2-2-2+ Begin each round every 3 minutes. then, three rounds for quality: 10 per side: staggered stance dumbbell/ kettlebell deadlift 10 per side: goblet weighted side lunge At Home: as many rounds as possible in 15 minutes: 6x object single-arm devil’s press –or– MPH-standard burpee […]
Thursday, April 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 4x ring muscle-up 7x hang power snatch @ 95/65-lbs. 14x burpee 42x double under –or– single under crossover At Home: five rounds for time: 4x bar muscle-up 7x object power snatch –or– rotational sit-up 14x burpee 42x double under –or– single under […]