Wednesday, January 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-3-3-2-2-2-2 Begin each round every 3 minutes. then, two sets for quality: 10 per side: single-arm, single-leg dumbbell romanian deadlift At Home: as many rounds as possible in 15 minutes: 10x dumbbell deadlift –or– single-leg glute bridge per side 10x dumbbell shoulder press, 1-second hold […]
Tuesday, January 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes*: 25x box jump over, 24/20″ platform 25x hang power clean and jerk @ 95/65-lbs. 25x v-up 25-calorie row *Only one partner works at a time. Partners may alternate at any point in the workout. […]
Monday, January 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible in 12 minutes*: 2, 4, 6, 8, 10…x pull-up 2, 4, 6, 8, 10…x wall ball @ 20/14-lbs., 10/9-ft. target *Add two reps to each movement every additional round until time expires. At Home: as many repetitions as possible in 12 […]
Sunday, January 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute: minutes 0-5: snatch high pull @ light, technical weights minutes 6-10: hang power snatch @ medium weights minutes 11-20: power snatch @ heavy weights At Home: as many rounds as possible in 15 minutes: 10x object single-arm snatch –or– 20x plank up down […]
Saturday, January 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four sets; begin every 2 minutes: 5-10 strict handstand pushup option then, three rounds for time: 20x push press @ 135/95-lbs. 400m run –or– 500m row At Home: three rounds for time: 20x object push press –or– atomic pushup 400m run
Friday, January 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “2026” for time: 26x air squat 20x devil’s press @ 100/70-lbs. 26x air squat 20x toes-to-bar 26x air squat 20x dumbbell front rack lunge 26x air squat 20x pull-up 26x air squat 20x dumbbell thruster 26x air squat At Home: “2026” for time: 26x air squat […]
Thursday, January 1, 2026
CrossFit MPH – WOD WOD (Checkmark) Closed – Holiday
Wednesday, December 31, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: eight cycles, as many rounds as possible in two minutes; rest exactly two minutes between cycles: 3x hang power clean @ 115/75-lbs. 3x push jerk 4x front rack lunge 4x strict pull-up At Home: four cycles, as many rounds as possible in 4 minutes; rest exactly […]
Tuesday, December 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-2-2-1-1-1-1 Begin each round every 3.5 minutes. then, for time: 50x burpee At Home: five rounds for quality: 1-minute wall sit hold 10 challenging weight object squats –or– 15-20 air squat, 2-second hold in middle position then, for time: 50x burpee
Monday, December 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: split jerk 2-2-2-2-2-2 *Begin each round every 90 seconds. These are light-medium, technical weights. for time: 21x ring dip 42x abmat sit-up 50x double under 15x ring dip 30x abmat sit-up 50x double under 9x ring dip 18x abmat sit-up 50x double under At Home: for […]