Saturday, January 31, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “The Lou” in teams of two, 44 rounds for time: 4x wall ball @ 20/14-lbs., 10/9-ft. target 4x pull-up 4x burpee 4x dumbbell snatch @ 50/35-lbs. *Partners alternate rounds (each partner completes 22 rounds). At Home: “The Lou” 22 rounds for time: 4x single-arm object thruster […]
Friday, January 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5 Begin each round every 3.5 minutes. shoulder press 3-3-3-3-3 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 shoulder press –or– atomic pushup –rest one […]
Thursday, January 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 20x front squat @ 75/55-lbs. 30x box jump, 24/20″ platform 40x sit-up At Home: four rounds for time: 20x single-arm object front squat–or– 40x air squat 30x lunge 40x sit-up
Wednesday, January 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every 90 seconds, for six rounds: 1 clean deadlift + 1 clean pull + 1 hang power clean *medium-heavy, technical weights* then, as many rounds as possible in 11 minutes: 1, 2, 3, 4x… power clean @ 185/125-lbs. 1, 2, 3, 4x… chest-to-bar pull-up 5x pushup […]
Tuesday, January 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 12 minutes: 12x alternating dumbbell hang (power) snatch @ 50/35-lbs. 6x single-arm dumbbell overhead squat, left arm 6x single-arm dumbbell overhead squat, right arm 12x lateral burpee over dumbbells then, 1 set for quality: 25x challenging v-up option (plate v-up, […]
Monday, January 26, 2026
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday (Yesterday), Coach Mike M.! In Gym: “Brown Out: Snowfall Edition” one round for time: 25x deadlift @ 275/185-lbs. 25x L-sit pull-up 8x devil’s press @ 100/70-lbs. –rest 90 seconds– one round for time: 25x dumbbell push press @ 100/70-lbs. 8x strict ring muscle-up 8x devil’s press […]
Sunday, January 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five three-minute cycles; rest exactly one minute between cycles: 8x dumbbell front rack lunge, left side @ 50/35-lbs. 8x dumbbell hang power clean @ 100/70-lbs. 8x dumbbell front rack lunge, right side max double under in remaining time then, two sets for quality: one minute handstand hold […]
Saturday, January 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 30 minutes (partners alternate rounds) 2x rope climb 6x toes-to-bar 9x barbell push press This workout is scored by the total weight lifted by both partners on the barbell in 30 minutes (reps x weight on […]
Friday, January 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 25 machine calories 30x single-leg squat (alternating, total) 25 machine calories 90x bodyweight step-up, 24/20″ platform At Home: two rounds for time: 25x burpee 30x side lunge, 1-second pause at bottom position 25x (sit-up + max vertical jump) 90x bodyweight step-up –or– […]
Thursday, January 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: hang snatch + power snatch 1-1-1-1-1 *Begin each set every 90 seconds. These are light, technical weights. snatch 2-2-2-2-2-2-2 At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump