Friday, February 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “MPH Bears” five cycles, as many complexes as possible in three minutes: bear complex @ 95/65-lbs; rest exactly one minute between cycles. This workout is scored by the number of complexes completed for each cycle. At Home: “MPH Bears” five cycles, as many complexes as possible […]
Thursday, February 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 12 rounds, begin each round every 75 seconds: even rounds: 5x strict ring dip option (assisted, bodyweight, weighted) odd rounds: 5x strict pull-up option (assisted, bodyweight, weighted) then, in teams of two, as many repetitions as possible in 6 minutes: turkish get-up *Partners alternate every rep. At […]
Wednesday, February 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 12x box jump, 24/20″ platform 12x deadlift @ 225/155-lbs. then, three sets for quality: 5-10 per side: single-arm dumbbell deficit deadlift 2 minutes of jump rope practice At Home: five rounds for time: 16x lunge jump 12x object deadlift –or– 20x superman
Tuesday, February 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 10 minutes: 3 heavy thrusters then, for time: 30x true strict bodyrow 40x wall ball @ 20/14-lbs. 10-ft. target 50x thruster @ 75/55-lbs. At Home: every minute, on-the-minute, for 10 minutes: 3-5x object thruster –or– 10x plank up down + 5x squat […]
Monday, February 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 500m row –or– machine distance 20x pushup 20x toes-to-bar 20x pushup At Home: In Gym: three rounds for time: 400m run –or– (50x jumping jack + 50x high knees + 50x mountain climber) 20x pushup 20x v-up –or– pike-up 20x pushup
Sunday, February 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: split jerk 2-2-2-2-2* *Begin each round every 2 minutes. Light-medium, technical weights. then, as many rounds as possible in 13 minutes: 20x suitcase deadlift @ 70/55-lbs. (10 per side) 15 machine calories 20x single under crossover At Home: as many rounds as possible in 15 minutes: […]
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 […]