Thursday, August 13, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: row 5000m* *at the top of every 2-minute interval, including the 0:00, perform 16x box step-up, 30/24″ box. At Home: 100x object renegade row –or– 200x glute bridge 100x object lunge –or– 200x lunge *at the top of every 2-minute interval, including the 0:00, perform 16x […]
Wednesday, August 12, 2026
CrossFit MPH – WOD WOD (Checkmark) Hero WOD Wednesday #1 “Eva Strong” in teams of two, five rounds for time: 24x double under/single under (each) 19x toes-to-bar (total) 2x clean and jerk @ 205/135-lbs. (total) 400m run (together) At Home: “Eva Strong” five rounds for time: 24x lateral hop 19x rotational sit-up 5x object […]
Tuesday, August 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 12 minutes: 10x handstand pushup 10x true strict bodyrow then, practice handstand walking for 10 minutes.
Monday, August 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 5-5-5-3-3-3 then, pause front squat @ 50-60% heaviest weight from part one 3-3-3-3-3
Sunday, August 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 33x push jerk @ 95/65-lbs. 800m medicine ball run @ 20/14-lbs. then, three rounds for time: 21x biceps curls 21x overhead triceps extensions At Home: two rounds for time: 33x object push jerk –or– 50x plank up down 1-mile run
Saturday, August 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 13 minutes: 9x wall ball @ 20/14-lbs., 10/9-ft. target 3x deadlift @ 225/155-lbs. 5x toes-to-bar 3x deadlift At Home: as many rounds as possible in 13 minutes: 9x single-arm thruster –or– squat jump 3x object deadlift –or– single-leg glute bridge […]
Tuesday, August 4, 2026
Friday, August 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 5-5-5-5-5 *Begin each round every 2.5 minutes. then, three rounds for time: 12x dumbbell hang power clean 15x dumbbell push press At Home: three rounds for time: 3-5x object shoulder press –or– challenging atomic pushup three rounds for time: 12x object hang power clean […]
Wednesday, August 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five cycles; as many repetitions as possible in 3 minutes; rest exactly one minute between cycles: 100m farmers carry @ 100/70-lbs. 12x v-up –or– toes-through-rings max machine calorie in remaining time
Thursday, August 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time*: 50-100x walking lunge 20x burpee pull-up 35-75x walking lunge 15x burpee pull-up 25-50x walking lunge 10x burpee pull-up 15-25x walking lunge 5x burpee pull-up *If you can complete 15 strict pull-ups unbroken, consider adding a weight vest to this workout. At Home: for time*: […]