Wednesday, April 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 2-2-2-2-2+ Begin each round every 3 minutes. then, for max reps: tabata weighted bulgarian split squat (alternate legs each round) tabata v-up At Home: five sets for quality: 10x goblet squat –or– 10x squat, 5-second pause below parallel into max rep squat jump *stop […]
Tuesday, April 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, 12 rounds for time*: 50m double kettlebell front rack carry @ 110/70-lbs. 15x box jump over, 24/20″ platform *Partners alternate rounds. then, three sets for quality; rest 1 minute between sets: 5-10 strict handstand pushup option (atomic, deficit atomic, partial ROM, strict, […]
Monday, April 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 2-2-2-2-2+ Begin each round every 3 minutes. pause bench press* 3-3-3-3-3+ *Pause is 1-second at the chest. Begin each round every 2.5 minutes. At Home: five rounds for quality: 2-minute plank hold 10x object floor press –or– wide-grip pushup 20x hollow rock 10x object […]
Sunday, April 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 20-16-12-8-4 strict pull-up dumbbell front squat @ 100/70-lbs. 3x double under for time: 20-16-12-8-4 strict pull-up object front squat –or– 2x air squat 3x lateral hop
Saturday, April 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3+ Begin each round every 3 minutes. then, three 2-minute rounds; rest 1 minute between rounds: 12x burpee max single-arm snatch @ 55/35-lbs. in remaining time At Home: six 2.5-minute rounds; rest 1 minute between rounds: 5x heavy object deadlift –or– 10x superman 12x burpee […]
Friday, April 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 200m run 12x knees-to-elbows 15x thruster @ 45/35-lbs. At Home: as many rounds as possible in 20 minutes: 200m run –or– 13x burpee 12x v-up –or– pike-up 15x object thruster –or– squat jump
Thursday, April 16, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 3-3-3-3-3+ Begin each round every 3 minutes. then, as many rounds as possible in 10 minutes: 12x dumbbell bent-over row @ 100/70-lbs. 10x dumbbell incline press (using med ball) 8x medicine ball pushup At Home: as many rounds as possible in 18 minutes: 8x […]
Wednesday, April 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 25-calorie row 25x box jump, 24/20″ platform 9x rope climb* 25-calorie row 25x box jump 7x rope climb 25-calorie row 25x box jump 5x rope climb * For someone who is quite skilled at rope climbs — consider doing the first 3 rope climbs […]
Tuesday, April 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-3-3-3+ then, three sets for quality: 10 back squat @ 50% heaviest load lifted in part one, 1-second pause at bottom position 200m run At Home: four rounds for time: 10-15x heavy squat option –or– 50x air squat 10-15x strict pull-up option
Monday, April 13, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 27-21-15-9 hang power snatch @ 75/55-lbs. burpee then, take 10 minutes to build up a heavy (hang power snatch + power snatch) complex. At Home: for time 30-24-18-12 single-arm object snatch (alternating, total) –or– lunge jump burpee