Sunday, March 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 5-5-5-5-5 Begin each round every three minutes. then, 10 rounds for max repetitions: 20 seconds: max single-arm dumbbell push press (alternate hands every other round) –rest 10 seconds– 20 seconds: max L-sit hold –rest 10 seconds– At Home: 5 rounds for max repetitions: 20 […]
Saturday, March 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, for time*: 42x hang power clean @ 155/105-lbs. 42-calorie row 30x hang power clean 30-calorie row 18x hang power clean 18-calorie row 42x box jump, 24/20″ platform 42-calorie row 30x box jump 30-calorie row 18x box jump 18-cal row *One partner works […]
Friday, March 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: Open Workout 26.2 Go here for the live workout announcement at 3pm on 3/5 .
Thursday, March 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 100m run 2x wall climb then, two rounds for quality: 10x toes-over-pole 20x hollow rock 30x opposite arm and leg touch At Home: 10 rounds for time: 100m run –or– 7x burpee 7x atomic pushup 10x strict sit-up then, two rounds for […]
Wednesday, March 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 8-8-8-8-8 Begin each round every 4 minutes. then, 10 minutes of handstand practice: Level 1: practice kicking up into a handstand Level 2: 4x 30-second handstand holds, practicing pulling off the wall Level 3: 4x 30-second freestanding kick-ups holds (assisted or unassisted), press to […]
Tuesday, March 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: We will have an indoor option if it’s raining for time: 2.5k row –or– machine distance 30x dumbbell hang power clean @ 100/70-lbs. 200m farmer’s carry @ 100/70-lbs. 1.5k row –or– machine distance 20x dumbbell hang power clean 100m farmer’s carry 500m row –or– machine distance […]
Monday, March 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Quarter Gone Bad” five rounds for max reps: 15 seconds: max thruster @ 135/95-lbs. –rest 45 seconds– 15 seconds: max weighted pull-up @ 45/30-lbs. –rest 45 seconds– 15 seconds: max burpee –rest 45 seconds– At Home: “Half Gone Bad” five rounds for max reps: 30 seconds: […]
Sunday, March 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chipper Diane” for time: 45x deadlift @ 225/155-lbs. 45x handstand pushup At Home: “Chipper Diane” for time: 45x object deadlift –or– (50x hollow rock + 50x superman + 50x hollow rock) 45x object push press –or– 90x staggered grip pushup
Saturday, February 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, five rounds for time: 200m run, partner 1 6x rope climb –or– legless rope climb 200m run, partner 2 20x hang power snatch @ 95/65-lbs. *One person works at a time on the rope climbs and hang power snatches. At Home: In […]
Friday, February 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Open Workout 26.1″ for time:* 20x wall ball @ 20/14-lbs., 10/9-ft. target 18x box jump-over @ 24/20” platform 30x wall ball 18x box jump over 40x wall ball 18x medicine ball step-over @ 20/14-lbs. 66x wall ball 18x medicine ball step-over 40x wall ball 18x box […]