Tuesday, January 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 12 minutes: 12x alternating dumbbell hang (power) snatch @ 50/35-lbs. 6x single-arm dumbbell overhead squat, left arm 6x single-arm dumbbell overhead squat, right arm 12x lateral burpee over dumbbells then, 1 set for quality: 25x challenging v-up option (plate v-up, […]
Monday, January 26, 2026
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday (Yesterday), Coach Mike M.! In Gym: “Brown Out: Snowfall Edition” one round for time: 25x deadlift @ 275/185-lbs. 25x L-sit pull-up 8x devil’s press @ 100/70-lbs. –rest 90 seconds– one round for time: 25x dumbbell push press @ 100/70-lbs. 8x strict ring muscle-up 8x devil’s press […]
Sunday, January 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five three-minute cycles; rest exactly one minute between cycles: 8x dumbbell front rack lunge, left side @ 50/35-lbs. 8x dumbbell hang power clean @ 100/70-lbs. 8x dumbbell front rack lunge, right side max double under in remaining time then, two sets for quality: one minute handstand hold […]
Saturday, January 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 30 minutes (partners alternate rounds) 2x rope climb 6x toes-to-bar 9x barbell push press This workout is scored by the total weight lifted by both partners on the barbell in 30 minutes (reps x weight on […]
Friday, January 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 25 machine calories 30x single-leg squat (alternating, total) 25 machine calories 90x bodyweight step-up, 24/20″ platform At Home: two rounds for time: 25x burpee 30x side lunge, 1-second pause at bottom position 25x (sit-up + max vertical jump) 90x bodyweight step-up –or– […]
Thursday, January 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: hang snatch + power snatch 1-1-1-1-1 *Begin each set every 90 seconds. These are light, technical weights. snatch 2-2-2-2-2-2-2 At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump
Wednesday, January 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run –or– 500m row 50x deficit pushup, 5″ platform 400m run –or– 500m row 50x dumbbell bench press @ 100/70-lbs. 400m run –or– 500m row 50x hand-release pushup At Home: for time: 400m run –or– (50 jumping jack + 50 high knees + […]
Tuesday, January 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 10x unbroken clean and jerk* @ 135/95-lbs. 20x burpee *Every time you break up the clean and jerks, add 3 burpees to the end of the round. At Home: three rounds for time: 10x unbroken object clean and jerk* –or– 20x squat […]
Monday, January 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 10 strict pull-up option (assisted, bodyweight, weighted) 5 per side: bulgarian split squat, heavy dumbbells At Home: five sets for quality: 10x goblet squat –or– 10x squat, 5-second pause below parallel 20x […]
Sunday, January 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 15x box jump, 30/24″ platform 10x dumbbell power clean @ 100/70-lbs. 10x dumbbell push press At Home: four rounds for time: 15x tuck jump –or– 20x lunge jump 10x object power clean –or– 20x plank up down 10x object push press –or– […]