Monday, March 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven heavy complexes; begin every 3 minutes: 3 push press + 2 push jerk + 1 split jerk At Home: seven heavy complexes; begin every 3 minutes: 3 object push press + 3 object thruster + 12x pushup *Switch push press to atomic pushup and switch […]
Sunday, March 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds for time: 12 machine calories 10x deadlift @ 135/95-lbs. 8x front squat At Home: seven rounds for time: 200m run 10x object deadlift –or– plank up down 8x object front squat –or– 16x air squat
Saturday, March 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, two rounds for time: 800m run 75x toes-to-bar 800m run 50x strict pull-up 800m run *One person works at a time on the toes-to-bar and strict pull-ups. Partners may choose to run the 800m runs together OR break them up into 200m […]
Friday, March 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3-3-3 *Begin each set every 3 minutes. then, three “giant” sets: 8-12x heavy bent-over row 8-12x strict dip option (weighted, bodyweight, assisted) 8-12x heavy dumbbell reverse flye At Home: for time: 50x pushup 50x wide-grip pushup 50x atomic pushup 2-minute plank hold
Thursday, March 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 7x wall ball @ 20/14-lbs., 10/9-ft. target 3x power clean @ 165/115-lbs. At Home: as many rounds as possible in 10 minutes: 7x single-arm thruster –or– squat jump 3-7x object power clean –or– alternate arm and leg touch
Wednesday, March 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for max reps: 40 seconds: max dumbbell push press @ 100/70-lbs. –20 seconds rest– 40 seconds: max dumbbell deadlift –20 seconds rest– 40 seconds: max double under –20 seconds rest– At Home: five rounds for max reps: 40 seconds: max object push press –or– […]
Tuesday, March 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: weighted front rack lunge 10-10-10-10-10 Begin each round every 3 minutes. then, three rounds for quality 10-16x single-leg squat option 10-16x double kettlebell russian swing At Home: as many rounds as possible in 18 minutes: 10x dip option 10x object front rack lunge –or– Bulgarian split […]
Monday, March 16, 2026
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday, Coach Ken! In Gym: “Kenough” three rounds for time: 14x single-arm hang dumbbell snatch @ 55/40-lbs. (alternating, total) 8x box jump over, 24/20″ platform 6x wall climb 14x single-arm hang dumbbell snatch 8x lateral box step-over @ 55/40-lbs. 6x ring muscle-up At Home: “Kenough” three rounds […]
Sunday, March 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 2 front squat + 2 back squat 1-1-1-1-1-1-1 *Begin each round every 3.5 minutes. At Home: heavy object front squat –or– 2 minute/90-second/75-second/60-second/30-second 90-degree squat hold 10-8-6-4-2 heavy object deadlift –or– 50-40-30-20-10 lunge 10-8-6-4-2
Saturday, March 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: six rounds for time: 10x chest-to-bar pull-up 15x single under crossover 20x rotational sit-up At Home: six rounds for time: 10x pull-up option 200m run 20x rotational sit-up