Sunday, January 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: eight rounds for max reps: 20 seconds: max pushup –rest 10 seconds– then, for time: 2-minute plank hold 45x step-up @ 50/35-lbs., 24/20″ platform 1-minute farmer’s hold @ 100/70-lbs. (two dumbbells) 2-minute plank hold 35x step-up 1-minute farmer’s hold @ 100/70-lbs. 2-minute plank hold 25x step-up […]
Saturday, January 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x front squat @ 135/95-lbs. 60x double under At Home: five rounds for time: 15x object front squat –or– 45x air squat 2-minute cardio option (400m run, 2 minutes of jump rope or jumping jacks)
Friday, January 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30-24-18-12-6 machine calorie lateral burpee over rower single-arm snatch @ 50/35-lbs. then, 2-3 sets for quality: 20-second ring support hold 20-second bottom-of-dip hold 10x false grip ring row At Home: for time: 30-24-18-12-6 squat jump lateral burpee over object single-arm object snatch –or– 2x […]
Thursday, January 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three cycles: On a 90-second clock: *complete a 50-ft. handstand walk *max reps knees-to-elbows in remaining time –90-second rest– On a 90-second clock: *complete a 50-ft. handstand walk *max reps walking lunge in remaining time –90-second rest– At Home: three cycles: On a 90-second clock: *complete […]
Wednesday, January 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-3-3-2-2-2-2 Begin each round every 3 minutes. then, two sets for quality: 10 per side: single-arm, single-leg dumbbell romanian deadlift At Home: as many rounds as possible in 15 minutes: 10x dumbbell deadlift –or– single-leg glute bridge per side 10x dumbbell shoulder press, 1-second hold […]
Tuesday, January 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes*: 25x box jump over, 24/20″ platform 25x hang power clean and jerk @ 95/65-lbs. 25x v-up 25-calorie row *Only one partner works at a time. Partners may alternate at any point in the workout. […]
Monday, January 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible in 12 minutes*: 2, 4, 6, 8, 10…x pull-up 2, 4, 6, 8, 10…x wall ball @ 20/14-lbs., 10/9-ft. target *Add two reps to each movement every additional round until time expires. At Home: as many repetitions as possible in 12 […]
Sunday, January 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute: minutes 0-5: snatch high pull @ light, technical weights minutes 6-10: hang power snatch @ medium weights minutes 11-20: power snatch @ heavy weights At Home: as many rounds as possible in 15 minutes: 10x object single-arm snatch –or– 20x plank up down […]
Saturday, January 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four sets; begin every 2 minutes: 5-10 strict handstand pushup option then, three rounds for time: 20x push press @ 135/95-lbs. 400m run –or– 500m row At Home: three rounds for time: 20x object push press –or– atomic pushup 400m run
Friday, January 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “2026” for time: 26x air squat 20x devil’s press @ 100/70-lbs. 26x air squat 20x toes-to-bar 26x air squat 20x dumbbell front rack lunge 26x air squat 20x pull-up 26x air squat 20x dumbbell thruster 26x air squat At Home: “2026” for time: 26x air squat […]