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 […]
Thursday, February 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: 1 heavy power clean and 2 jerk At Home: every minute, on-the-minute, for 20 minutes: 1-5 heavy power clean option and 2-5 heavy push press option –or– 5x atomic pushup + 10x squat jump
Wednesday, February 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 50x double under 25x burpee 50x double under 20x pull-up At Home: three rounds for time: 50x high knees 25x burpee 50x lateral hop 20x pull-up
Tuesday, February 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 75/60 machine calorie 50x weighted sit-up @ 30/25-lbs. 75/60 machine calorie 50x rotational sit-up 75/60 machine calorie 50x sit-up At Home: for time: 800m run –or– 40x burpee 50x weighted sit-up –or– strict sit-up 800m run –or– 70x plank up down 50x rotational sit-up […]
Monday, February 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Bugaboo 2: Revenge of Bugaboo” for time: 1 00x thruster @ 95/65-lbs. *There is a 12-minute time limit on this workout. then, build up to a heavy 2 rep max thruster (from the rack) *This begins at the 12-minute mark. At Home: “Bugaboo 2: Revenge of […]
Sunday, February 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 8x single-arm devil’s press @ 40/25-lbs. 25-ft. handstand walk –or– 3x wall climb 12x lunge At Home: as many rounds as possible in 15 minutes: 8x single-arm object devil’s press –or– MPH-standard burpee 3x wall climb –or– 6x […]
Saturday, February 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five four-minute rounds; rest exactly one minute between rounds: 20x box jump, 24/20″ platform 10x strict ring dip max machine calorie row in remaining time At Home: five four-minute rounds; rest exactly one minute between rounds: 20x lunge jump 10-20x strict dip option max lateral burpee […]