Saturday, January 21, 2023
In Gym: deadlift 7-7-7-7-7 Begin each round every 3.5 minutes. These reps are touch-and-go. then, three rounds for quality: 10-20x v-up –or– tuck-up 20-30x hollow rock 10-20x biceps curl At Home: as many rounds as possible in 10 minutes: 6x superman, 1-second hold at top of rep 6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, […]
Friday, January 20, 2023
In Gym: for time: 10x ring muscle-up 40x single-leg squat (alternating, total) 80x wall ball @ 20/14-lbs., 10-ft. target 40x single-leg squat 10x ring muscle-up At Home: for time: 10-20x dip option 60x lunge 80x single-arm object thruster (light weight) –or– squat jump 60x lunge 10-20x dip option
Thursday, January 19, 2023
In Gym: four rounds for time: 75-ft. handstand walk 25x burpee 500m row At Home: four rounds for time: 15x staggered grip pushup 25x burpee 400m run –or– (40x high knees + 40x jumping jack + 40x mountain climber)
Wednesday, January 18, 2023
In Gym: as many rounds as possible in 12 minutes: 6x hang power clean @ 135/95-lbs. 40x double under At Home: as many rounds as possible in 12 minutes: 6-8x object hang power clean 12x strict sit-up
Tuesday, January 17, 2023
In Gym: back squat 7-7-7-7-7 Begin each round every four minutes. then, as many repetitions as possible: 2 minutes: back squat @ 50-60% heaviest weight for the day 2 minutes: strict chest-to-bar pull-up 1 minute: back squat @ 50-60% heaviest weight for the day 1 minute: strict chest-to-bar pull-up At Home: as many repetitions as […]
Monday, January 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: shoulder press 7-7-7-7-7-7 Begin each round every three minutes. then, two rounds for time: 45x swing @ 55/35-lbs. 10x single-arm push press, right arm @ 55/35-lbs. 10x single-arm push press, left arm At Home: four rounds for time: 40x object swing –or– (touch ground + jump […]
Sunday, January 15, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 22 minutes: 300/250m row 10x true strict bodyrow 50m farmer’s carry @ 100/70-lbs. At Home: as many rounds as possible in 22 minutes: 200m run –or– 20x lateral agility hop + 20x toe tap 10x sheet row –or– 10x. object […]
Saturday, January 14, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 15x front squat @ 125/83-lbs. 15x toes-to-bar At Home: five rounds for time: 15x object front squat –or– 30x squat 15x virtual toes-to-bar
Friday, January 13, 2022
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: deadlift 10-10-10-10-10 *Begin each round every four minutes. In between rounds, complete one minute of max double unders. Today’s workout is scored by the two heaviest deadlift weights, and the total number of double unders completed. At Home: as many rounds as possible in 13 […]
Thursday, January 12, 2023
In Gym: three rounds for time: 50x medicine ball lunge @ 20/14-lbs. 35x burpee 20x strict ring dip At Home: three rounds for time: 50x light object lunge –or– 65x lunge 35x burpee 20x dip option