Sunday, April 12, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 2x wall climb 14x rotational sit-up 200m run At Home: as many rounds as possible in 18 minutes: 5x (inchworm + pushup) 14x rotational sit-up 200m run
Saturday, April 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven intervals, rest exactly 90 seconds between intervals: 90 seconds to complete: 5x front squat @ 135/95-lbs. 8x box jump, 24/20″platform max machine calorie in remaining time then, two rounds for quality: 5-8x seated dumbbell shoulder press 5-8 per side: single-arm dumbbell bench press At Home: […]
Friday, April 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-5-5-5+ *Begin each round every 3 minutes. then, three two-minute rounds; rest one minute between rounds: 2 0-second ring L-sit hold 15x unbroken russian swing @ 70/55-lbs. max single-arm gorilla row in remaining time (alternating, total) At Home: every minute, on-the-minute for 10 minutes: 5-10 […]
Thursday, April 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 6-minute EMOM: option #1: 1-3 bar muscle-up option #2: 1-2 jumping or banded bar muscle-up option #4: 10-second chin-over-bar hold then, for time: 80x double under 21x chest-to-bar pull-up 21x wall ball @ 20/14-lbs., 10/9-ft. target 80x double under 15x chest-to-bar pull-up 15x wall ball 80x […]
Wednesday, April 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 5-5-5-5-5+ Begin each round every 3 minutes. then, as many rounds as possible in nine minutes: 4x power clean @ 165/115-lbs. 4x shoulder-to-overhead At Home: heavy dumbbell shoulder press (switch to dips for sets of 5-15) 5-5-5-5-5 then, as many rounds as possible in […]
Tuesday, April 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 10-15-20-15-10* burpee pull-up 2x machine calorie *Complete a 400m run after each round. At Home: for time: 10-15-20-15-10* burpee pull-up deficit pushup, –or– pushup *Complete a 400m run –or– (50 jumping jack + 30 lateral hop after each set + 100x high knees after […]
Monday, April 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-5-5-5+ Begin each round every 3. 5 minutes then, three rounds for quality: 5-7x (1 ¼ back squat) @ 50-60% heaviest load 10-20x lunge jump At Home: four rounds, rest one minute between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, three […]
Sunday, April 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-5-3-2-1-1-1-1 Begin each round every 3 minutes. then, 2-3 sets for quality: 10x strict ring dip max rep dumbbell bench press max rep dumbbell lateral raise At Home: six sets for quality: 10-25x pushup max rep dumbbell floor press –or- 10-25x plank up down […]
Saturday, April 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Abs-olutely Yes” four rounds for max reps: 1 minute: max kettlebell russian swing @ 55/35-lbs. 1 minute: max strict sit-up 1 minute: max kettlebell goblet squat 1 minute: max toes-to-bar 1 minute: rest At Home: “Abs-olutely Yes” four rounds for max reps: 1 minute: max object […]
Friday, April 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Im-pressive Friends” five three-minute rounds; rest exactly one minute between rounds: 12x heavy single-arm dumbbell shoulder press (6 per side) max burpee box jump in remaining time, 24/20″ platform *This workout is scored by the weight used on the shoulder press and the number of burpee […]