Monday, June 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: on a 20-minute clock, for time: 20x unbroken thruster 20x pull-up –rest two minutes– 18x unbroken thruster 18x pull-up –rest two minutes– 16x unbroken thruster 16x pull-up *In the remaining time, build up to a heavy thruster single from the floor. At Home: for time: 20x […]
Sunday, June 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 16 minutes:* odd minutes: 10-12x heavy dumbbell deadlift even minutes: 10-12x heavy dumbbell lunge (dumbbells held by the sides) *Use two different sets of dumbbells for this workout. At Home: every minute, on-the-minute, for 16 minutes:* odd minutes: 10x heavy object deadlift […]
Saturday, June 13, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: push press 5-5-3-3-2-2-1-1 Begin each round every 2 minutes. then, two rounds for quality: 10-20 med ball sit-up + toss (throw ball at partner) 10-20 partner russian twist passes (throw ball at partner) At Home: as many rounds as possible in 13 minutes: 5x object shoulder […]
Friday, June 12, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “A Rich Heart 3.0” 10 rounds, every three minutes: 6x hang power clean @ 155/105-lbs. 12x wall ball @ 20/14-lbs., 10-ft. target 9x burpee 3x chest-to-bar pull-up At Home: “A Rich Heart” for 20 minutes, at the top of every second minute, complete: 6x object hang […]
Thursday, June 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four sets for quality and load: 1 single-arm dumbbell snatch + 2 single-arm push jerk, left side 1 single-arm dumbbell snatch + 2 single-arm push jerk, right side then, four rounds for time: 10x strict ring dip 12x box jump, 30/24″ platform At Home: four sets […]
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 […]