Saturday, January 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 21 minutes: minute 1: 1-5x rope climb minute 2: 15-25x wall ball @ 20/14-lbs., 10/9-ft target minute 3: rest At Home: every minute, on-the-minute, for 21 minutes: minute 1: (3-5 challenging pull-up option) + (5-10 strict sit-up) minute 2: 10-15 atomic pushup […]
Friday, January 16, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 10-7-5-3-3-3-3 Begin each round every 3 minutes. then, strict ring dip 10-10-10 At Home: for time: 50x pushup 50x wide-grip pushup 50x atomic pushup 50x challenging dip option
Thursday, January 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 20-calorie row –or– machine calorie 10x front squat @ 95/65-lbs. 20x swing @ 55/35-lbs. 40-calorie row –or– machine calorie 20x front squat 40x swing 20-calorie row –or– machine calorie 10x front squat 20x swing then, take 10 minutes to build up to a heavy […]
Wednesday, January 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 11x bar muscle-up 33x burpee 44x bodyweight step-up, 24/20″ platform At Home: three rounds for time: 11x challenging pull-up option 33x burpee 44x walking lunge
Tuesday, January 13, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup then, at an aerobic (sub-maximal) pace: 1200m run –or– 6 minutes of jump rope practice At Home: for time: 27-21-15 dumbbell/object deadlift –or– single-leg romanian deadlift atomic pushup –or– 2/3x strict handstand pushup
Monday, January 12, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: overhead squat 5-5-5-5-5-5 Begin each round every 3 minutes. then, in teams of two, in a 6 minute-window, complete: 100x synchro air squat max total plate devil’s press @ 45/35-lbs. *Score is total devil’s presses from both partners. At Home: two cycles; rest amply between cycles: […]
Sunday, January 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: eight rounds for max reps: 20 seconds: max pushup –rest 10 seconds– then, for time: 2-minute plank hold 45x step-up @ 50/35-lbs., 24/20″ platform 1-minute farmer’s hold @ 100/70-lbs. (two dumbbells) 2-minute plank hold 35x step-up 1-minute farmer’s hold @ 100/70-lbs. 2-minute plank hold 25x step-up […]
Saturday, January 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x front squat @ 135/95-lbs. 60x double under At Home: five rounds for time: 15x object front squat –or– 45x air squat 2-minute cardio option (400m run, 2 minutes of jump rope or jumping jacks)
Friday, January 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30-24-18-12-6 machine calorie lateral burpee over rower single-arm snatch @ 50/35-lbs. then, 2-3 sets for quality: 20-second ring support hold 20-second bottom-of-dip hold 10x false grip ring row At Home: for time: 30-24-18-12-6 squat jump lateral burpee over object single-arm object snatch –or– 2x […]
Thursday, January 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three cycles: On a 90-second clock: *complete a 50-ft. handstand walk *max reps knees-to-elbows in remaining time –90-second rest– On a 90-second clock: *complete a 50-ft. handstand walk *max reps walking lunge in remaining time –90-second rest– At Home: three cycles: On a 90-second clock: *complete […]