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In Gym
In Gym: bench press 2-2-2-2-2-2-2 Begin each round every 3 minutes. then, three sets for quality: 1-minute weighted plank --or-- plank hold 15x barbell bent-over row @ 115/75-lbs. --rest amply between sets--
In Gym
In Gym: “The Lou” in teams of two, 44 rounds for time: 4x wall ball @ 20/14-lbs., 10/9-ft. target 4x pull-up 4x burpee 4x dumbbell snatch @ 50/35-lbs. *Partners alternate rounds (each partner completes 22 rounds). At Home: “The Lou” 22 rounds for time: 4x single-arm object thruster --or-- squat jump 4x pull-up option 4x burpee 4x object snatch --or-- walking lunge
In Gym
1 snatch balance + 2 overhead squat 1-1-1-1-1-1 Begin each round every 2.5 minutes. then, “Annie” for time: 50-40-30-20-10 double under sit-up At Home: “Annie” for time: 50-40-30-20-10 double under --or-- lateral hop sit-up
In Gym
In Gym: four rounds for time: 350m row 10x hang power clean @ 135/95-lbs. 12x strict pull-up At Home: four rounds for time: 400m run --or-- 15x burpee 10x object hang squat clean @ 95/65-lbs. 12x strict pull-up option
In Gym
In Gym: as many rounds as possible in nine minutes: 3x deadlift @ 315/225-lbs. 9x burpee then, 12 minutes for quality: handstand walking or handstand practice drils At Home: as many rounds as possible in nine minutes: 3x deadlift @ 305/225-lbs. 9x burpee
In Gym
In Gym: in teams of two, as many rounds as possible in 20 minutes: 4x rope climb 20x dumbbell push press @ 100/70-lbs. 40x box jump, 24/20" platform *Partners may share work however they'd prefer. Only one person works at a time. At Home: as many rounds as possible in 13 minutes: 4x strict pull-up option 10x object push press --or-- atomic pushup 20x lunge jump
In Gym
In Gym: back squat 3-3-3-3-3-3 Begin each round every four minutes. then, in teams of two, for time: 100x synchro air squat 25x synchro pushup At Home: seven rounds for time: 6-10x object squat --or-- 12x squat jump + 12x lunge jump 1-minute plank hold then, for time: then, in teams of two, for time: 100x air squat 25x pushup
In Gym
In Gym: for time: 50x box jump, 24/20" platform 50x sumo deadlift high-pull @ 95/65-lbs. 50x v-up --or-- pike-up 50x barbell lunge 50x good morning @ 45/35-lbs. 50x wall ball @ 20/14-lbs.
In Gym
In Gym: 10 rounds; begin every 2 minutes: 1 push press + 2 push jerk + 3 split jerk then, tabata plank At Home: 10 rounds for quality: option #1 (with equipment): 3x object shoulder press + 5x object push press + 5x atomic pushup option #2 (without equipment): 8x (pushup, 1-second hold under tension at bottom) + 5x atomic pushup
In Gym
In Gym: “Choose Your Own Adventure” for time: movement #1 movement #2 movement #1 Movement #1 options: 80x single dumbbell squat (held on shoulders) @ 70/50-lbs. 60x single-leg squat (alternating, total) Movement #2 options: 20x ring muscle-up variation 40x strict pull-up At Home: for time: 80x object squat --or-- 120x squat 40x strict pull-up option 80x object squat --or-- 120x squat
In Gym
In Gym: power clean 7-5-3-3-2-2-1-1-1 Begin each round every two minutes. then, in teams of two, as many repetitions as possible in four minutes*: devil's press @ 45/35-lbs. *Both partners may work at the same time. At Home: five two-minute rounds; rest one minute between rounds: 5x object devil's press --or-- 7x burpee 5x object power clean --or-- 10x plank up down max MPH-standard burpee in remaining time
In Gym
In Gym: for time: 21-18-15-12-9-6-3 thruster @ 95/65-lbs. burpee At Home: for time: 21-18-15-12-9-6-3 object thruster --or-- squat jump burpee
In Gym
In Gym: every minute, on-the-minute, for 16 minutes: odd minutes: 6x chest-to-bar pull-up + 15-second L-sit hold even minutes: max double under then, shoulder health pump sesh #3: 3 rounds for quality: 10x per side: low band external rotation 5 per movement per side: plate-loaded bench T's, Y's, and I's 10x Arnold dumbbell press 45 seconds per side: banded “bully” stretch At Home: every minute, on-the-minute, for 16 minutes: odd minutes: 10x challenging pull-up option even minutes: 80-100x high knees
In Gym
In Gym: four rounds for time: 15x strict handstand pushup 15x strict ring dip 1000/800m row At Home:four rounds for time: 15-20x atomic pushup 15-20x dip option 40x sit-up
In Gym
In Gym: for time: 35-25-15* box step-up @ 100/70-lbs., 20" platform wall ball @ 20/14-lbs., 10/9-ft. target *After each round, complete 5 per side: turkish get-up @ 50/35-lbs. At Home: for time: 35-25-15 object front squat --or-- 1.5x bodyweight side lunge single-arm object thruster --or-- squat drop single-arm object overhead lunge --or-- 1.5x lunge
In Gym
In Gym: as many rounds as possible in 20 minutes: 8x toes-to-bar 12x single-arm snatch @ 50/35-lbs. 14/12 calorie row At Home: as many rounds as possible in 20 minutes: 8x pike-up 12x single-arm object snatch --or-- MPH-standard burpee 200m run
In Gym
In Gym: bench press 5-5-5-5-5-5 Begin each round every 3 minutes. then, three “giant sets” for quality: 10x atomic pushup option (knee, regular, deficit) (immediately into) 10-15 dumbbell incline bench press (immediately into) 20 banded face pulls At Home: five rounds for time: 8x per side: single-arm dumbbell shoulder press --or-- 8-16x atomic pushup 16x lateral traveling pushup (8 per direction) 24x weighted lunge --or-- 40x lunge
In Gym
In Gym: four cycles; as many rounds as possible in 4 minutes; rest two minutes between cycles: 3x hang power clean @ 135/95-lbs. 6x shoulder-to-overhead 9x burpee 12x pull-up At Home: four cycles; as many rounds as possible in 4 minutes; rest two minutes between cycles: 3x object hang power clean --or-- tuck jump 6x object shoulder-to-overhead --or-- atomic pushup 9x burpee 12x easy upper body pulling option
In Gym
In Gym: in teams of two, three rounds for time: 40x dumbbell squat @ 100/70-lbs. 70x box jump, 24/20" platform 40x synchro sit-up At Home: three rounds for time: 15x object front squat 35x squat jump 40x sit-up
In Gym
In Gym: deadlift 1-1-1-1-1-1-1 Begin each round every 3 minutes. shoulder press 1-1-1-1-1-1 Begin each round every 2 minutes. At Home: seven minutes: 70x sit-up + max deadlift –or– bodyweight good morning, 2-second pause at parallel on each rep in remaining time. –rest two minutes– seven minutes: 70x sit-up + max dumbbell/object shoulder press press –or– dip option in remaining time.
In Gym
In Gym: five rounds for time: 50x double under 18/15-calorie row --or-- machine calories 20x hand-release pushup At Home: five rounds for time: 50x lateral hop 300m run --or-- 15x burpee 20x hand-release pushup
In Gym
In Gym: weighted pull-up --or-- strict pull-up option 2-2-2-2-2 Begin each round every 2 minutes. then, for time: 20x push press @ 95/65-lbs. 40x back squat 60x deadlift 800m run --or-- 40x burpee At Home: for time: 21-18-15-12-9-6-3 object push press --or-- atomic pushup pull-up option
In Gym
In Gym: as many rounds as possible in 15 minutes: 50-ft. handstand walk --or-- 5x wall climb 21x swing @ 55/35-lbs. 12x strict ring dip At Home: 5x wall climb --or-- 5x (inchworm + 5 pushup per inchworm) 21x object swing --or-- superman 12x strict dip option
In Gym
CrossFit MPH - WOD WOD (Checkmark) In Gym: 10 minutes, every other minute: 1 snatch deadlift + 1 snatch pull + 2 power snatch @ light, technique weights then, for time: 50x wall ball @ 20/14-lbs., 10/9-ft. 30x power snatch @ 135/95-lbs. At Home: for time: 50x single-arm object thruster --or-- squat jump 50x object single-arm snatch --or-- 100x plank up down
In Gym
In Gym: front squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, for time: 20x front squat @ ½ heaviest weight lifted *Bar is pulled from the floor 40x lunge jump At Home: five rounds for time: 15x object front squat --or-- 45x air squat 15x challenging upper body pulling option
In Gym
In Gym: for time: 400m run --or-- 75x double under 20x chest-to-bar pull-up 40x overhead squat @ 115/75-lbs. 20x chest-to-bar pull-up 400m run --or-- 75x double under At Home: for time: 400m run --or-- 75x lateral hop 30x v-up --or-- pike-up 40x object squat --or-- 80x air squat, 1-second hold at bottom of each rep 30x v-up --or-- pike-up 400m run --or-- 75x lateral hop
In Gym
In Gym: three rounds for max reps: 2 minutes: max calorie row 2 minutes: single-arm farmer's hold @ 55/35-lbs. (1 minute per side) 2 minutes: max power clean @ 155/105-lbs. At Home: In Gym: three rounds for max reps: 2 minutes: max (sit-up + max vertical jump) 2 minutes: max object farmer's hold --or-- lunge 2 minutes: max object power clean --or-- explosive pushup
In Gym
In Gym: five rounds for time: 2x rope climb 20x burpee 40x air squat then, “Shoulder Health Pump Sesh 2” two rounds for quality: 10 dumbbell Arnold press 10 plate external rotation 10 banded shoulder external rotation per side At Home: five rounds for time: 4-8x challenging pulling option 20x burpee 40x air squat
In Gym
In Gym: 30-27-24-21-18-15 box step-up @ 50/35-lbs., 24/20" platform *After each round, complete 2 wall climb + 2 bar muscle-up. At Home: 30-27-24-21-18-15 object weighted lunge --or-- 2x lunge *After each round, complete 2 wall climb --or-- (4 inchworm + 2-4 challenging upper body pull)
In Gym
In Gym: in teams of two, three 8-minute rounds for max reps; rest one minute between rounds*: -round #1: Complete 40x single-arm snatch @ 70/50-lbs. In the remaining time, complete as many toes-through-rings as possible. -round #2: Complete 60x toes-through-rings. In the remaining time, complete as many pushups as possible. -round #3: Complete 80x pushup. In the remaining time, complete as many single-arm snatches as possible. *One partner works at a time throughout the entire workout. At Home: three 4-minute rounds for max reps; rest one minute between rounds: -round #1: Complete 20x single-arm object snatch --or-- standing long jump. In the remaining time, complete as many pike-ups as possible. -round #2: Complete 30x pike-up. In the remaining time, complete as many pushups as possible. -round #3: Complete 40x pushup. In the remaining time, complete as many single-arm snatches as possible.
John D.
Member since 2023
Samantha E.
Member since 2023
