Friday, March 13, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Open Workout 26.3” six rounds for time: 12x lateral burpee 12x clean 12x lateral burpee 12x thruster *Rounds 1-2: barbell weight at 95/65-lbs. *Rounds 3-4: barbell weight at 115/75-lbs. *Rounds 5-6: barbell weight at 135/95-lbs. **There is a 16-minute time limit to this workout. At Home: […]
Thursday, March 12, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five cycles; as many repetitions as possible: 2 minutes: row (calories) 1 minute: rope climb –1 minute rest– This workout is scored by the total calories completed, and the total rope climbs completed from all five rounds. At Home: five rounds for time: 400m run –or– […]
Wednesday, March 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 21 minutes: minutes 1-7: 2 hang power snatch minutes 7-14: 2 hang squat snatch minutes 14-21: 2 overhead squat *from the rack* At Home: every minute, on-the-minute, for 21 minutes: minutes 1-7: 10x object power snatch –or- 14x superman minutes 7-14: 6x […]
Tuesday, March 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 75x double under 400m run 30x toes-to-bar 400m run 10x wall climb 400m run 30x toes-to-bar 400m run 75x double under At Home: for time: 75x lateral hop 400m run –or– 40x walking lunge 30x virtual toes-to-bar 400m run –or– 40x walking lunge 10x […]
Monday, March 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: Farewell, Sean Q., we will miss you! “Quinnnnn” two rounds for time: 25x wall ball @ 20/14-lbs. 15x deadlift @ 275/185-lbs. 25x wall ball 20x ring dip At Home: “Quinnnnn” two rounds for time: 25x single-arm thruster –or– squat jump 15x heavy object deadlift –or– 30x […]
Sunday, March 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 5-5-5-5-5 Begin each round every three minutes. then, 10 rounds for max repetitions: 20 seconds: max single-arm dumbbell push press (alternate hands every other round) –rest 10 seconds– 20 seconds: max L-sit hold –rest 10 seconds– At Home: 5 rounds for max repetitions: 20 […]
Saturday, March 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, for time*: 42x hang power clean @ 155/105-lbs. 42-calorie row 30x hang power clean 30-calorie row 18x hang power clean 18-calorie row 42x box jump, 24/20″ platform 42-calorie row 30x box jump 30-calorie row 18x box jump 18-cal row *One partner works […]
Friday, March 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: Open Workout 26.2 Go here for the live workout announcement at 3pm on 3/5 .
Thursday, March 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 100m run 2x wall climb then, two rounds for quality: 10x toes-over-pole 20x hollow rock 30x opposite arm and leg touch At Home: 10 rounds for time: 100m run –or– 7x burpee 7x atomic pushup 10x strict sit-up then, two rounds for […]
Wednesday, March 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 8-8-8-8-8 Begin each round every 4 minutes. then, 10 minutes of handstand practice: Level 1: practice kicking up into a handstand Level 2: 4x 30-second handstand holds, practicing pulling off the wall Level 3: 4x 30-second freestanding kick-ups holds (assisted or unassisted), press to […]