Saturday, July 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 100m suitcase carry, left @ 55/35-lbs. 100m suitcase carry, right @ 55/35-lbs. 20x wall ball @ 20/14-lbs., 10/9-ft. target then, three rounds for quality: 5x high ring strict ring pull-up option (regular or false grip) 5-10x high ring kip swings or kipping pull-ups […]
Saturday, July 25, 2026
Friday, July 24, 2026
Thursday, July 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds, begin every two minutes: 1-3 rope climb option (as fast as possible) then, for time: 20-18-16-14-12-10 dumbbell step-over @ 50/35-lbs., 24/20″ platform 2x rotational sit-up At Home: for time: 20-18-16-14-12 upper body pulling option object step-over –or– step-up –or– 2x glute bridge 2x rotational […]
Wednesday, July 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 10x single-arm devil’s press @ 55/40-lbs. 10x single-arm push press 40x double under At Home: as many rounds as possible in 20 minutes: 10x single-arm object devil’s press –or– 15x burpee 10x single-arm object push press –or– atomic […]
Tuesday, July 21, 2026
Monday, July 20, 2026
Monday, July 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 250m row/machine distance 4x wall climb 250m row/machine distance 8x strict toes-to-bar *At the 13-minute mark: one additional round for time of the workout. This workout is scored by the time from the first 3 rounds, and the time from the fourth […]
Sunday, July 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single. At Home: “Grace” for time: 30x object clean and jerk –or– 50-75x MPH-standard burpee
Saturday, July 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Candy” five rounds for time: 20x pull-up 40x pushup 60x air squat At Home: five rounds for time: 20x pull-up option 40x pushup 60x air squat