Sunday, April 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 3 sets of 4-8 strict toes-through-rings then, every minute, on-the-minute, for 24 minutes: minute 1: max dumbbell hang power clean @ 100/70-lbs. minute 2: max 25-ft. shuttle runs minute 3: max toes-through-rings minute 4: rest At Home: every minute, on-the-minute, for 24 minutes: minute 1: max […]
Saturday, April 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 1-3-5-7-9-11-13-15 push press @ 95/65-lbs. front squat wall ball @ 30/20-lbs., 10/9-ft. target At Home: for time: 1-3-5-7-9-11-13-15 object push press –or- atomic pushup object front squat –or– 3x air squat object single-arm thruster –or– squat jump
Friday, April 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 2-2-2-2-2-2+ Begin each round every 3 minutes. then, three rounds for quality: 10 per side: staggered stance dumbbell/ kettlebell deadlift 10 per side: goblet weighted side lunge At Home: as many rounds as possible in 15 minutes: 6x object single-arm devil’s press –or– MPH-standard burpee […]
Thursday, April 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 4x ring muscle-up 7x hang power snatch @ 95/65-lbs. 14x burpee 42x double under –or– single under crossover At Home: five rounds for time: 4x bar muscle-up 7x object power snatch –or– rotational sit-up 14x burpee 42x double under –or– single under […]
Wednesday, April 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 2-2-2-2-2+ Begin each round every 3 minutes. then, for max reps: tabata weighted bulgarian split squat (alternate legs each round) tabata v-up At Home: five sets for quality: 10x goblet squat –or– 10x squat, 5-second pause below parallel into max rep squat jump *stop […]
Tuesday, April 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, 12 rounds for time*: 50m double kettlebell front rack carry @ 110/70-lbs. 15x box jump over, 24/20″ platform *Partners alternate rounds. then, three sets for quality; rest 1 minute between sets: 5-10 strict handstand pushup option (atomic, deficit atomic, partial ROM, strict, […]
Monday, April 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 2-2-2-2-2+ Begin each round every 3 minutes. pause bench press* 3-3-3-3-3+ *Pause is 1-second at the chest. Begin each round every 2.5 minutes. At Home: five rounds for quality: 2-minute plank hold 10x object floor press –or– wide-grip pushup 20x hollow rock 10x object […]
Sunday, April 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 20-16-12-8-4 strict pull-up dumbbell front squat @ 100/70-lbs. 3x double under for time: 20-16-12-8-4 strict pull-up object front squat –or– 2x air squat 3x lateral hop
Saturday, April 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3+ Begin each round every 3 minutes. then, three 2-minute rounds; rest 1 minute between rounds: 12x burpee max single-arm snatch @ 55/35-lbs. in remaining time At Home: six 2.5-minute rounds; rest 1 minute between rounds: 5x heavy object deadlift –or– 10x superman 12x burpee […]
Friday, April 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 200m run 12x knees-to-elbows 15x thruster @ 45/35-lbs. At Home: as many rounds as possible in 20 minutes: 200m run –or– 13x burpee 12x v-up –or– pike-up 15x object thruster –or– squat jump