Monday, April 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-5-5-5+ Begin each round every 3. 5 minutes then, three rounds for quality: 5-7x (1 ¼ back squat) @ 50-60% heaviest load 10-20x lunge jump At Home: four rounds, rest one minute between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, three […]
Sunday, April 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-5-3-2-1-1-1-1 Begin each round every 3 minutes. then, 2-3 sets for quality: 10x strict ring dip max rep dumbbell bench press max rep dumbbell lateral raise At Home: six sets for quality: 10-25x pushup max rep dumbbell floor press –or- 10-25x plank up down […]
Saturday, April 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Abs-olutely Yes” four rounds for max reps: 1 minute: max kettlebell russian swing @ 55/35-lbs. 1 minute: max strict sit-up 1 minute: max kettlebell goblet squat 1 minute: max toes-to-bar 1 minute: rest At Home: “Abs-olutely Yes” four rounds for max reps: 1 minute: max object […]
Friday, April 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Im-pressive Friends” five three-minute rounds; rest exactly one minute between rounds: 12x heavy single-arm dumbbell shoulder press (6 per side) max burpee box jump in remaining time, 24/20″ platform *This workout is scored by the weight used on the shoulder press and the number of burpee […]
Thursday, April 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Seven Up” in teams of two, as many rounds as possible in 22 minutes*: 7x deadlift @ 225/155-lbs. 100m run *Partners alternate rounds. At Home: as many rounds as possible in 20 minutes*: 7x object deadlift –or– 10x superman 100m run –or– cardio option –or– 14x […]
Wednesday, April 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three sets for quality: 5-10 strict handstand pushup option (atomic pushup, strict hspu, deficit strict handstand pushup) then, “Bodyweight With Buddies” three rounds for time: 21x strict pull-up 42x pushup 63x air squat At Home: “Bodyweight With Buddies” three rounds for time: 21x strict pull-up option […]
Tuesday, March 31, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chip Away” in teams of two, for time*: 100-calorie row 60x push press @ 115/75-lbs. 80x burpee 60x push press 100-calorie row *Partners work one at a time and may split up the work however they wish. At Home: “Chip Away” for time: 50x plank up […]
Monday, March 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “New Friends” as many rounds as possible in 16 minutes: 100m single-arm carry @ 50/35-lbs. 16x wall ball @ 20/14-lbs. 12x box step-up @ 50/35-lbs. At Home: “New Friends” as many rounds as possible in 16 minutes: 200m run –or– 10x single-arm object deadlift –or– (50x […]
Sunday, March 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Tabata This” Complete 5 consecutive Tabatas in 24 minutes: Tabata row Tabata air squat Tabata pull-up Tabata pushup Tabata sit-up *Rest exactly one minute between each Tabata. One tabata interval is 8 rounds of 20 seconds of work & 10 seconds of rest. Your score today […]
Saturday, March 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time*: 8x power snatch @ 135/95-lbs. 400m med ball run (in 100m loops) 7x power snatch 300m med ball ball run (in 100m loops) 6x power snatch 200m med ball ball run (in 100m loops) 5x power snatch 100m med ball run At Home: for […]