Friday, February 10, 2023
In Gym: for time: 10x bar muscle-up 50x burpee 20x chest-to-bar pull-up 40x burpee 30x pull-up 30x burpee At Home: for time: 40x object renegade row –or– 80x bodyweight renegade row 50x burpee 40x swing –or– rotational sit-up 40x burpee 20x strict pull-up –or– sheet row –or– 2-minute plank hold 30x burpee
Thursday, February 9, 2023
In Gym: five rounds; every 90 seconds: Option 1: 1 legless rope climb + 1 rope climb Option 2: 1-2 rope climb Option 3: rope climb training then, for time*: 50-35-20 Russian swing @ 55/35-lbs. *After each round, complete an 800m run. At Home: for time*: 50-35-20 object swing –or– 2x sit-up *After each round, […]
Wednesday, February 8, 2023
In Gym: every minute, on-the-minute, for eight minutes: 2x thruster then, three rounds for time: 18x thruster @ 95/65-lbs. 18x box jump, 30/24″ platform At Home: every minute, on-the-minute, for eight minutes: 5x object thruster –or– 10x lunge jump then, three rounds for time: 18x object thruster –or– lunge jump 36x air squat
Tuesday, February 7, 2023
In Gym: in a 15-minute window: 27-21-15-9 handstand pushup toes-to-bar in remaining time, complete as many pushups as possible. At Home: in a 15-minute window: 27-21-15-9 atomic pushup virtual toes-to-bar in remaining time, complete as many pushups as possible.
Monday, February 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 100x double under 400m run/row 30x power clean @ 155/105-lbs. 400m run/row 100x double under At Home: for time: 100x lateral jump 400m run –or– 30x no pushup burpee 30x object power clean –or– 50x touch ground to jump overhead 400m run –or– 30x […]
Sunday, February 5, 2023
In Gym: for time: 150x wall ball @ 20/14-lbs., 10-ft. target At the 0:00, and at the top of every two minutes, complete 7x burpee before moving to the wall ball. At Home: for time: 150x object thruster –or– 150x squat jump At the 0:00, and at the top of every two minutes, complete 7x […]
Saturday, February 4, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 12x hang power snatch @ 95/65-lbs. 12x push press 12x box step-up and over @ 50/35-lbs., 24/20″ platform At Home: five rounds for time: 12x object hang power snatch –or– 12x plank up down 12x atomic pushup 12x lunge jump
Friday, February 3, 2023
CrossFit MPH – WOD () WOD (No Measure) In Gym: deadlift 3-3-3-3-3 Begin each round every 3.5 minutes. then, three two-minute rounds; rest exactly two minutes between rounds: 10x devil’s press @ 45/35-lb. plate max double under At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 5x […]
Thursday, February 2, 2023
In Gym:every minute, on-the-minute, for 14 minutes:even minutes: 5x weighted strict pull-upodd minutes: max single leg squat (alternating, total) then, for time:400m farmer’s carry @ 100/70-lbs. At Home:every minute, on the minute, for 16 minutes:odd minutes: 6-12x pulling optioneven minutes: 10-20x front rack lunge –or– lunge
Wednesday, February 1, 2023
In Gym: shoulder press 3-3-3-3-3 Begin each round every three minutes. After each round, complete a 30-second L/N/ring support hold. bench press 3-3-3-3-3 Begin each round every three minutes. After each round, complete 15x barbell bent-over row. At Home: every minute, on the minute, for 20 minutes: minute 1: 5-15 staggered grip pushup minute 2: […]