Monday, August 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run –or– 500m row 12x single-arm devil’s press @ 70/50-lbs. At Home: five rounds for time: 400m run –or– 50x jumping jack 12x object single-arm devil’s press –or– 18x MPH-standard burpee
Sunday, August 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3-3 then, three rounds for quality: 8-10x dumbbell single-arm bent-over row/side 8-10x double dumbbell incline bench press 10x (v-up + pike-up) At Home: every minute, on-the-minute, for 20 minutes: minute 1: 6-10x object bench press –or– 6-16x pushup minute 3: max barbell bent-over row […]
Saturday, August 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 30x double under 10x hang power snatch @ 95/65-lbs. 30x double under 10x thruster At Home: three rounds for time: 30x high skip in place 16x object hang power snatch –or– rotational sit-up 40x long lateral hop 10x object thruster –or– squat […]
Friday, July 31, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 20x bar muscle-up –or– challenging pull-up option 40x air squat 800m run two rounds for time: 20x challenging pull-up option 40x air squat 800m run –or– 60x walking lunge
Thursday, July 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 750m row 100-ft handstand walk –or– 8x wall climb 500m row 75-ft handstand walk –or– 6x wall climb 250m row 50-ft handstand walk –or– 4x wall climb then, 3 rounds for quality: biceps curl drop-set (5-8 at first weight + 5-8 at second weight) […]
Wednesday, July 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 5x power clean + 5 front squat (heavy) even minutes: 6-20x pushup At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 5x object power clean + 5 object front squat (heavy) –or– 5x squat jump + 10-15x […]
Tuesday, July 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 12x swing @ 55/35-lbs. 10x burpee 8x pull-up then, three sets for quality: 3 per side: medium-heavy turkish get-up 3 per side: medium-heavy single-arm kettlebell shoulder press At Home: as many rounds as possible in 18 minutes: 12x […]
Monday, July 27, 2026
Sunday, July 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 3x strict handstand pushup 6x box jump, 24/20″ platform 9x deadlift @ 155/105-lbs. At Home: as many rounds as possible in 15 minutes: 3-6x atomic pushup 6x lunge jump 9x object deadlift –or– 15x superman, 1-second hold at […]