Friday, March 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 4x bar muscle-up 6x push press @ 95/65-lbs. 8x single-arm dumbbell overhead lunge @ 50/35-lbs. At Home: as many rounds as possible in 15 minutes: 4-8x challenging pull-up option 6x object push press –or– staggered grip pushup 8x […]
Thursday, March 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-3-3-3-2-2 *Begin each round every 3 minutes. then, 15 minutes handstand or handstand walking practice. At Home: as many rounds as possible in 15 minutes: 10x dumbbell deadlift –or– single-leg glute bridge per side 10x dumbbell shoulder press, 1-second hold in overhead position –or– atomic […]
Wednesday, March 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 2-4x rope climb 20x weighted sit-up @ 30/25-lbs. 20x box jump, 24/20″ platform At Home: five rounds for time: 10-15x v-up 20x object weighted sit-up –or– 30x strict sit-up 20x star jump
Tuesday, March 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run 10x burpee 500m row 10x burpee 800m run 10x burpee 1000m row 10x burpee 400m run 10x burpee 500m row 10x burpee At Home: for time: 400m run –or– (50x jumping jack + 40x mountain climber + 30x high knees + 20x […]
Monday, March 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven heavy complexes; begin every 3 minutes: 3 push press + 2 push jerk + 1 split jerk At Home: seven heavy complexes; begin every 3 minutes: 3 object push press + 3 object thruster + 12x pushup *Switch push press to atomic pushup and switch […]
Sunday, March 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds for time: 12 machine calories 10x deadlift @ 135/95-lbs. 8x front squat At Home: seven rounds for time: 200m run 10x object deadlift –or– plank up down 8x object front squat –or– 16x air squat
Saturday, March 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, two rounds for time: 800m run 75x toes-to-bar 800m run 50x strict pull-up 800m run *One person works at a time on the toes-to-bar and strict pull-ups. Partners may choose to run the 800m runs together OR break them up into 200m […]
Friday, March 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3-3-3 *Begin each set every 3 minutes. then, three “giant” sets: 8-12x heavy bent-over row 8-12x strict dip option (weighted, bodyweight, assisted) 8-12x heavy dumbbell reverse flye At Home: for time: 50x pushup 50x wide-grip pushup 50x atomic pushup 2-minute plank hold
Thursday, March 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 7x wall ball @ 20/14-lbs., 10/9-ft. target 3x power clean @ 165/115-lbs. At Home: as many rounds as possible in 10 minutes: 7x single-arm thruster –or– squat jump 3-7x object power clean –or– alternate arm and leg touch
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– […]