Thursday, April 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Seven Up” in teams of two, as many rounds as possible in 22 minutes*: 7x deadlift @ 225/155-lbs. 100m run *Partners alternate rounds. At Home: as many rounds as possible in 20 minutes*: 7x object deadlift –or– 10x superman 100m run –or– cardio option –or– 14x […]
Wednesday, April 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three sets for quality: 5-10 strict handstand pushup option (atomic pushup, strict hspu, deficit strict handstand pushup) then, “Bodyweight With Buddies” three rounds for time: 21x strict pull-up 42x pushup 63x air squat At Home: “Bodyweight With Buddies” three rounds for time: 21x strict pull-up option […]
Tuesday, March 31, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chip Away” in teams of two, for time*: 100-calorie row 60x push press @ 115/75-lbs. 80x burpee 60x push press 100-calorie row *Partners work one at a time and may split up the work however they wish. At Home: “Chip Away” for time: 50x plank up […]
Monday, March 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “New Friends” as many rounds as possible in 16 minutes: 100m single-arm carry @ 50/35-lbs. 16x wall ball @ 20/14-lbs. 12x box step-up @ 50/35-lbs. At Home: “New Friends” as many rounds as possible in 16 minutes: 200m run –or– 10x single-arm object deadlift –or– (50x […]
Sunday, March 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Tabata This” Complete 5 consecutive Tabatas in 24 minutes: Tabata row Tabata air squat Tabata pull-up Tabata pushup Tabata sit-up *Rest exactly one minute between each Tabata. One tabata interval is 8 rounds of 20 seconds of work & 10 seconds of rest. Your score today […]
Saturday, March 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time*: 8x power snatch @ 135/95-lbs. 400m med ball run (in 100m loops) 7x power snatch 300m med ball ball run (in 100m loops) 6x power snatch 200m med ball ball run (in 100m loops) 5x power snatch 100m med ball run At Home: for […]
Friday, March 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 4x bar muscle-up 6x push press @ 95/65-lbs. 8x single-arm dumbbell overhead lunge @ 50/35-lbs. At Home: as many rounds as possible in 15 minutes: 4-8x challenging pull-up option 6x object push press –or– staggered grip pushup 8x […]
Thursday, March 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-3-3-3-2-2 *Begin each round every 3 minutes. then, 15 minutes handstand or handstand walking practice. 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 in overhead position –or– atomic […]
Wednesday, March 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 2-4x rope climb 20x weighted sit-up @ 30/25-lbs. 20x box jump, 24/20″ platform At Home: five rounds for time: 10-15x v-up 20x object weighted sit-up –or– 30x strict sit-up 20x star jump
Tuesday, March 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run 10x burpee 500m row 10x burpee 800m run 10x burpee 1000m row 10x burpee 400m run 10x burpee 500m row 10x burpee At Home: for time: 400m run –or– (50x jumping jack + 40x mountain climber + 30x high knees + 20x […]