Tuesday, July 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 1 front squat + 3 back squat 1-1-1-1-1-1-1 Begin each round every 3 minutes. then, three sets for quality: 5-10x strict handstand pushup option At Home: heavy object front squat –or– 2 minute/90-second/75-second/60-second/30-second 90-degree squat hold 10-8-6-4-2 50-40-30-20-10 lunge 10-8-6-4-2 then, three sets for quality: 5-10x […]
Monday, July 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 50x machine calorie 40x swing @ 55/35-lbs. 30x burpee At Home: three rounds for time: 3-minute machine calorie –or– 600m run –or– (60 jumping jack + 60 high knees + 40 jumping jack + 40 high knees) 40x object swing –or– 40x […]
Sunday, July 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 5-5-3-3-2-2-1-1 *Begin each round every 2 minutes. then, every minute, on-the-minute, for 12 minutes: minute #1: 5-15x strict ring dip option minute #2: 15-20-second hanging L-sit (hanging off the pull-up bar) minute #3: 10-15x barbell bicep curls At Home: then, every minute, on-the-minute, for […]
Saturday, July 4, 2026
CrossFit MPH – WOD WOD (Checkmark) Closed – July 4th
Tuesday, August 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes*: 5x front squat @ 135/95-lbs. 10x pushup 20x double under –or– single under *Partners alternate rounds.
Friday, July 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five warm-up sets: 1 deadlift + 1 hang squat clean + 1 front squat @ increasing weights, building to two above working weight then, five rounds for time: 20x lunge jump 15x deadlift @ 135/95-lbs. 10 x front squat At Home: five rounds for time: 20x […]
Thursday, July 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 5 minutes: 3-8x challenging pull-up option (bar muscle-up, chest-to-bar pull-up, pull-up, strict pull-up option) –rest two minutes– into, five rounds for max reps: 1 minute max indoor 25-ft. shuttle run –30 seconds rest– 1 minute max double under –30 seconds rest– –rest […]
Wednesday, July 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x hang power snatch @ 75/55-lbs. 40x burpee 20x hang power snatch 30x burpee 10x hang power snatch 20x burpee 5x hang power snatch 15x burpee At Home: for time: 30x single-arm object snatch –or– 60x strict sit-up 40x burpee 20x single-arm object snatch […]
Tuesday, June 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: complete five three-minute cycles; rest exactly one minute between cycles*: 12x machine calories 9x wall ball @ 20/14-lbs., 10/9-ft. target 6x strict pull-up *Begin your next round where you left off the previous round. At Home: complete five three-minute cycles; rest exactly one minute between cycles*: […]
Monday, June 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: clean and jerk 2-2-2-2-2-2-2 then, with 50% heaviest load, 2 sets for quality: 10 cycled clean + 10 jerk At Home: 10 rounds of 45 seconds of work and 15 seconds of rest, alternating exercises: odd rounds: lunge jump even rounds: atomic pushup then, tabata plank** […]