Monday, May 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 30x push press @ 115/75-lbs. 40x burpee 80x double under then, take eight minutes to build to a heavy push press double (from the rack). At Home: two rounds for time: 30x object push press –or– atomic pushup 40x burpee 80x forward […]
Sunday, May 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 7x front squat @ 185/125-lbs. 350m row At Home: five rounds for time: 7x object front squat –or– (1-minute bottom-of-squat hold + 15x air squat) 350m row –or– 350m run
Saturday, May 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, three rounds for time: 400m dumbbell farmer’s carry @ 50/35-lbs. 30x toes-to-bar 100x double under –or– 200x single under *One person works at a time on the carries. *Both athletes work at the same time on the double unders. At Home: three […]
Friday, May 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch + hang power snatch + overhead squat 1-1-1-1-1 Begin each round every 90 seconds; medium weights then, for time: 800m run 10 rounds of: -5x power snatch @ 95/65-lbs. -15x air squat 800m run At Home: for time: 800m run –or– 50x walking lunge […]
Thursday, May 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-7-5-5-3-3-3 then, every minute, on-the-minute, for 9 minutes: minute 1: 6-16x pushup minute 2: 6-16x staggered grip pushup minute 3: max barbell bent-over row @ medium weights At Home: every minute, on-the-minute, for 21 minutes: minute 1: 6-16x pushup minute 2: 6-16x staggered grip […]
Wednesday, May 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 20x box jump, 24/20″ box 50x dumbbell goblet squat @ 50/35-lbs. *dumbbell held anywhere on the shoulders* 20x box jump 50x handstand pushup 20x box jump 50x dumbbell goblet squat 20x box jump At Home: 20x lunge jump 50x object goblet squat –or– 80x […]
Tuesday, May 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four five-minute rounds for max burpees: 400m run 6x shoulder-to-overhead @ 155/105-lbs. 8x hang power clean 12x deadlift max burpee in remaining time –rest two minutes between AMRAPs– At Home: five four-minute rounds for max burpees: 400m run –or– (15x burpee + 30 jumping jack) 6x […]
Monday, May 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x air squat 25x pull-up 30x strict sit-up 50x air squat 15x chest-to-bar pull-up 30x strict sit-up 50x air squat 10x bar muscle-up 30x strict sit-up 50x air squat At Home: three rounds for time: 63x air squat 21x pull-up option 28x strict sit-up
Sunday, May 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 30-second L-sit hold 18/14-machine calorie 10x plate devil’s press @ 45/35-lbs. –90-second rest– At Home: five rounds for time: 30-second v-sit hold 300m run 10x object devil’s press –or– MPH-standard burpee –90-second rest–
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 […]