Tuesday, June 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: complete five three-minute cycles; rest exactly one minute between cycles*: 12x machine calories 9x wall ball @ 20/14-lbs., 10/9-ft. target 6x strict pull-up *Begin your next round where you left off the previous round. At Home: complete five three-minute cycles; rest exactly one minute between cycles*: […]
Monday, June 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: clean and jerk 2-2-2-2-2-2-2 then, with 50% heaviest load, 2 sets for quality: 10 cycled clean + 10 jerk At Home: 10 rounds of 45 seconds of work and 15 seconds of rest, alternating exercises: odd rounds: lunge jump even rounds: atomic pushup then, tabata plank** […]
Sunday, June 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 200m farmer’s carry @ 100/70-lbs. 25x bench press @ 135/95-lbs. At Home: three rounds for time: 200m object farmer’s carry –or– 800m run 25x object bench press –or– 40x deficit pushup
Saturday, June 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 10x power snatch @ 95/65-lbs. 20x single-leg squat (alternating, total) –or– 20x weighted lunge @ 50/35-lbs. At Home: five rounds for time: 10x object single-arm snatch –or– squat jump 20x single-leg squat (alternating, total) –or– 20x lunge
Friday, June 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21x box jump, 30/24″ platform 7x rope climb, 15-ft. 1200m run –or– cardio machine 7x rope climb, 15-ft. 21x box jump, 30/24″ platform then, “Durante Core” 3-4 rounds: 10-15x hollow rock 10-15x v-up 10-15x tuck-up 10-second hollow hold –1 minute rest– At Home: for […]
Thursday, June 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: overhead squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, every 90 seconds for 5 rounds: 1x hang squat snatch @ up to 80% heaviest load from part one At Home: as many rounds as possible in 13 minutes: 10x single-arm overhead lunge, right arm 10x […]
Wednesday, June 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three cycles of as many repetitions as possible in 7 minutes; rest exactly one minute between cycles: 21/18-calorie row –or– machine calorie 7x dumbbell hang snatch, right side @ 55/40-lbs. 14x weighted step-up, 24/20″ platform 7x dumbbell hang snatch, left side At Home: three cycles of […]
Tuesday, June 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee At Home: “Short and Long” 25 rounds for time: 4x unbroken pike-up 5x burpee
Monday, June 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chase-ing Bells” as many rounds as possible in 12 minutes: 6x dumbbell complex* 29x air squat *1 dumbbell complex = 1 power clean + 1 front squat + 1 push press then, take 10 minutes to build up to a heavy push press double. At Home: […]
Sunday, June 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5 Begin each round every 3 minutes. then, three sets for quality: max true strict bodyrow 10-15x reverse flys 8-10 per side: single-arm bent-over row At Home: five rounds for quality: 2-minute plank hold 10x object floor press –or– wide-grip pushup 20x hollow rock […]