Friday, May 12, 2023
In Gym: front squat 3-3-3-3-3 Begin each round every three minutes. then, three rounds for time: 15x front squat @ 115/75-lbs. 20x lunge jump At Home: five rounds for time: 15x front squat option 20x lunge jump
Thursday, May 11, 2023
In Gym: as many rounds as possible in 18 minutes: 400m track run 200m single-arm farmer’s carry @ 50/35-lbs. 30x plank pull-through @ 50/35-lbs. At Home: In Gym: as many rounds as possible in 18 minutes: 400m run –or– cardio option 10x single-arm power clean per side 30x plank pull-through –or– 1 minute plank hold
Wednesday, May 10, 2023
In Gym: “Clean & Jerk & Murph” for time: 800m run + six rounds: 4x clean and jerk @ 135/95-lbs. 33x squat 22x pushup 11x pull-up At Home: “Clean & Jerk & Murph” for time: 800m run –or– (4 minute AMRAP of 20 jumping jack + 20 high knees + 5 no pushup burpee) six […]
Tuesday, May 9, 2023
In Gym: for time: 50/40 calorie row 100x dumbbell overhead lunge @ 50/35-lbs. 50x burpee box jump, 24/20″ platform At Home: for time: 50x object swing –or– burpee 100x object overhead lunge –or– 100-150x lunge 50x (burpee + squat)
Monday, May 8, 2023
In Gym: deadlift 5-5-5-3-3-3 These are dead stop deadlifts. Begin each round every three minutes. then, three sets for quality: 10-15x true strict bodyrow + 15x (deficit) pushup At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee […]
Sunday, May 7, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 11 minutes: 5x dumbbell hang power clean 5x dumbbell front squat @ 100/70-lbs. 5x strict ring dip At Home: as many rounds as possible in 11 minutes: 5x object hang power clean –or– star jump 5x object squat –or– 10x […]
Saturday, May 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 160x double under 40x overhead squat @ 95/65-lbs. 40x burpee 120x double under 30x overhead squat 30x burpee 90x double under 20x overhead squat 20x burpee At Home: for time: 160x lateral jump over object 40x single-arm object overhead squat –or– squat with 1-second […]
Friday, May 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds for time: 2 rope climb, 15-ft. 200m weighted medicine ball run @ 20/14-lbs. At Home: 10 rounds for time: 4-10 pulling option (strict pull-up, renegade row, 2x bodyweight renegade row) 200m run –or– (10x sit-up + max vertical jump)
Thursday, May 4, 2023
In Gym: shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 Begin each round every two minutes. Compare results to August 6, 2022. At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup 5 rounds, every […]
Wednesday, May 3, 2023
In Gym: for time: 20x back squat @ 185/125-lbs. 1000m row 100x box jump, 24/20″ platform 1000m row 20x front squat At Home: for time: 30x object squat –or– 50x air squat 800m run –or– (3 sets of [30x jumping jack + 10 no pushup burpee]) 100x lunge 800m run –or– (3 sets of [30x […]