Wednesday, May 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 20x box jump, 24/20″ box 50x dumbbell goblet squat @ 50/35-lbs. *dumbbell held anywhere on the shoulders* 20x box jump 50x handstand pushup 20x box jump 50x dumbbell goblet squat 20x box jump At Home: 20x lunge jump 50x object goblet squat –or– 80x […]
Tuesday, May 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four five-minute rounds for max burpees: 400m run 6x shoulder-to-overhead @ 155/105-lbs. 8x hang power clean 12x deadlift max burpee in remaining time –rest two minutes between AMRAPs– At Home: five four-minute rounds for max burpees: 400m run –or– (15x burpee + 30 jumping jack) 6x […]
Monday, May 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x air squat 25x pull-up 30x strict sit-up 50x air squat 15x chest-to-bar pull-up 30x strict sit-up 50x air squat 10x bar muscle-up 30x strict sit-up 50x air squat At Home: three rounds for time: 63x air squat 21x pull-up option 28x strict sit-up
Sunday, May 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 30-second L-sit hold 18/14-machine calorie 10x plate devil’s press @ 45/35-lbs. –90-second rest– At Home: five rounds for time: 30-second v-sit hold 300m run 10x object devil’s press –or– MPH-standard burpee –90-second rest–
Saturday, May 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition At Home: four minutes: max dumbbell/object front squat –or– squat jump –rest two minutes– four minutes: max dumbbell/object push press –or– dip option –rest two minutes– four minutes: max dumbbell/object deadlift –or– bodyweight […]
Friday, May 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: six two-minute rounds for max reps; rest exactly 20 seconds between rounds: -odd rounds: complete 16x single-arm dumbbell hang power snatch @ 50/35-lbs. (alternating, total) and max distance handstand walk –or– wall climbs in remaining time -even rounds: complete 16x single-arm dumbbell hang power snatch and […]
Thursday, April 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: dumbbell turkish get-up 4-4-4-4 (2 per side) then, as many rounds as possible in 20 minutes: 400m run 15x pull-up At Home: as many rounds as possible in 20 minutes: 400m run –or– 18x burpee 10-15x pull-up option –or– pulling option
Wednesday, April 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: overhead squat 8-8-8-8-8 Begin each round every 3 minutes. then, as many rounds and repetitions as possible in 6 minutes: 20x overhead squat @ 75/55-lbs. 20x pushup At Home: as many rounds as possible in 12 minutes: 10x single-arm overhead lunge, right arm 10x single-arm overhead […]
Tuesday, April 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Too Young Too Fit Too” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x power clean @ 185/125-lbs. 7x box jump over, 24/20″ platform At Home: “Too Young Too Fit Too” as many rounds as possible in 21 minutes: 8x v-up 2-8x object power […]
Monday, April 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 500m row 20x ring dip 30x burpee 40x air squat At Home: three rounds for time: 400m run –or– (50 high knees + 50 mountain climbers + 50 jumping jacks) 20x dip option 30x burpee 40x air squat