Wednesday, June 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five three-minute rounds; rest one minute between rounds: 500m row –or– machine distance max front squat @ 135/95-lbs. in remaining time At Home: five three-minute rounds; rest one minute between rounds: 20x light object deadlift –or– 20x superman max object front squat –or– air squat in […]
Tuesday, June 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 15-12-9-6* devil’s press @ 100/70-lbs. burpee pull-up *After each round, run 400m At Home: for time: 15-12-9-6* object devil’s press –or– (sit-up + max vertical jump) burpee pull-up option *After each round, run 400m –or– complete 40x walking lunge
Monday, June 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch 3-3-3-3-3-3 Begin each round every 3 minutes. then, every-minute, on-the-minute, for 6 minutes: 5 snatch grip deadlift @ 120% heaviest power snatch from part one At Home: four rounds for time: 22x atomic pushup 22x single-arm snatch (alternating, total)
Sunday, June 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 50x double under 40x wall ball @ 20/14-lbs., 10-ft. target 50x double under 30x toes-to-bar At Home: two rounds for time: 400m run –or– 100x high knees 40x single-arm object thruster –or– squat jump 400m run –or– 100x jumping jack 30x virtual […]
Saturday, June 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press* 7-7-7-7-7 *After each round, there is an optional 200m run. Begin each round every 3.5 minutes. then, every-minute, on-the-minute, for 8 minutes: odd minutes: max heavy barbell upright row even minutes: max dumbbell single-arm gorilla row At Home: five rounds for quality: 10-20x wide-grip […]
Friday, June 5, 2026
CrossFit MPH – WOD WOD (Checkmark) “MPH Pride” in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout. At Home: “MPH […]
Thursday, June 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 1-3x rope climb 200m medicine ball run At Home: 10 rounds for time: 4-10 pulling option (strict pull-up, renegade row, 2x bodyweight renegade row) 200m run –or– (10x sit-up + max vertical jump)
Wednesday, June 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 16 minutes: odd minutes: 6x (squat) snatch @ 95/65-lbs. (or up to 60% of your 1 rep max) even minutes: 5-8x strict handstand pushup option At Home: every minute, on-the-minute, for 16 minutes: odd minutes: 6-14x single-arm object snatch –or– opposite arm […]
Tuesday, June 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-3-3-2-2-2 Begin each round every three minutes. then, two sets for quality: 10 per side: bulgarian split squat @ medium-heavy weights 20x squat jump four rounds for time: 10-15x heavy squat option –or– 50x air squat 1-minute plank hold then, two sets for quality: […]
Monday, June 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 21x chest-to-bar pull-up 28 machine calories 42x sit-up At Home: three rounds for time: 21x pull-up option 600m run –or– 28x burpee 42x sit-up