Saturday, April 22, 2023
In Gym: “Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up Compare results to July 27, 2021. At Home: “Fran” for time: 21-15-9 object thruster –or– (burpee + squat jump) strict pull-up –or– 2x sheet row –or– 2x pushup Strict Pulling, Week 4, Day 2 (No Measure) Level 1: 3x 20-second chin-over-bar hold 2-3x 10 strict […]
Friday, April 21, 2023
In Gym: every minute, on the minute, for five rounds: 1 hang muscle clean + 1 tall clean 10 rounds for time: 10/8 calorie row 3x hang squat clean @ 185/125-lbs. At Home: 10 rounds for time: 12x dumbbell renegade row –or– plank up down 3-6x object hang squat clean –or– max vertical jump, land […]
Thursday, April 20, 2023
In Gym: bench press 5-5-5-5-5 Begin each round every three minutes. shoulder press 3-3-3-3-3 Begin each round every two minutes. At Home: every minute, on the minute, for 20 minutes: minute 1: 5-15 staggered grip pushup minute 2: v-hold minute 3: 5-15 dumbbell push press –or– atomic pushup minute 4: 5-15 bent-over row –or– corners
Wednesday, April 19, 2023
In Gym: for time: 100x double under + five rounds: 20x single-leg squat (alternating, total) 20x single-arm dumbbell hang snatch @ 55/40-lbs. (alternating, total) + 100x double under At Home: for time: 100x lateral skiers + five rounds: 20x single-dumbbell front rack lunge 20x single-arm object hang snatch –or– (sit-up + max vertical jump) + […]
Tuesday, April 18, 2023
In Gym: “Too Young Too Fit” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x deadlift @ 315/225-lbs. 7x box jump over, 24/20″ platform Compare results to April 27, 2023. At Home: “Too Young Too Fit” as many rounds as possible in 21 minutes: 8x v-up 4-8x object deadlift –or– inchworm 7x star […]
Monday, April 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: six three-minute rounds; rest exactly one minute between rounds: 250m medicine ball run rounds 1-2: max strict handstand pushup rounds 3-4: max strict ring dip rounds 5-6: max pushup At Home: six three-minute rounds; rest exactly one minute between rounds: 400m run –or– 20x burpee rounds […]
Sunday, April 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five three-minute rounds; rest exactly 60 seconds between rounds: 5x wall climb 100m dumbbell front rack carry @ 70/50-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target At Home: five three-minute rounds; rest exactly 60 seconds between rounds: 10x inchworm 200m run max single-arm object thruster –or– […]
Saturday, April 15, 2023
Level 1: 4x 3 kip swing on high rings 5x 3-5 strict ring dip (scale with band assist, bench dip) 5x 10 (banded lat pulldown from hollow hold) Level 2: 2x 3 kip swing on high rings 2x 3 banded low ring muscle-up 5x: high ring kipping muscle-up practice Level 3: 2x 3 kip swing […]
Friday, April 14, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 5-10-15-20-25-30: clean and jerk @ 95/65-lbs. burpee At Home: for time: 5-10-15-20-25-30: object clean and jerk –or– (1-2x atomic pushup) burpee
Thursday, April 13, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds, every two minutes: 3 pause back squat, 2-second pause at bottom position then, for time: 30x back squat @ 155/105-lbs. 1000m row 30x back squat At Home: 5 sets of 3 pause squat option then, for time: 30x object squat 1000m run –or– 60x […]