Wednesday, January 11, 2023
In Gym: three rounds, each for time; begin each round every eight minutes: 30x pull-up 25x handstand pushup 15x thruster @ 125/83-lbs. At Home: three rounds, each for time; begin each round every eight minutes: 20x strict pull-up –or– 30x body row –or– pulling option 25x atomic pushup 15x object thruster –or– 20x staggered grip […]
Tuesday, January 10, 2023
In Gym: as many rounds as possible in 20 minutes: 800m run –or– row 40x single-arm snatch @ 50/35-lbs. 40x box jump over, 24/20″ platform 600m run –or– row 30x single-arm snatch 30x box jump over 400m run –or– row 20x single-arm snatch 20x box jump over At Home: as many rounds as possible in […]
Monday, January 9, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 10-10-10-10 Begin each round every four minutes. push press 10-10-10-10 Begin each round every three minutes. then, as many rounds as possible in six minutes: 12x single-arm alternating dumbbell shoulder press @ 50/35-lbs. 12x squat jump At Home: four rounds, rest amply between rounds: […]
Sunday, January 8, 2022
In Gym: bench press 7-7-5-5-3-3-3-3 Begin each round every three minutes. then, 2-3 rounds for quality: 10x barbell bent-over row 10x strict ring dip option At Home: five sets for quality; rest about one minute between sets: 5-10x wide grip pushup 5-10x pushup 10x (burpee + squat)
Saturday, January 7, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for load: 12x power clean 1x legless rope climb 10x power clean 1x legless rope climb 8x power clean 1x legless rope climb 6x power clean 1x legless rope climb 4x power clean * Increase loading across each set of squat cleans. At Home: for time: […]
Friday, January 6, 2023
In Gym: for time: 12x overhead squat @ 135/95-lbs. 15x push press 30/25-calorie row 15x push press 30/25-calorie row 12x overhead squat At Home: for time: 20x object single-arm overhead squat –or– plank up down 15x object push press –or– atomic pushup 400m run –or– (50x jumping jack + 50 mountain climber + 50x lateral […]
Thursday, January 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 27-21-15-9 front rack lunge @ 100/70-lbs. box step-over @ 50/35-lbs. 2x anchored sit-up At Home: for time: 27-21-15-9 object front rack lunge –or– 2x lunge object front squat –or– squat jump 2x anchored sit-up
Wednesday, January 4, 2023
In Gym: as many rounds as possible in 20 minutes: 5x deadlift @ 225/155-lbs. 10x pushup 15x air squat At Home: as many rounds as possible in 20 minutes: 5-10x object deadlift –or– 30-second plank hold 10x pushup 15x air squat
Tuesday, January 3, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: three rounds for time: 400m run –or– 400m row 75x double under 10x bar muscle-up At Home: three rounds for time: 400m run –or– 30x no pushup burpee 75x lateral skater hop 15x strict pull-up –or– 25x sheet row –or– 30x strict sit-up
Monday, January 2, 2023
In Gym: as many rounds as possible in 15 minutes: 21x swing @ 55/35-lbs. 15x wall ball @ 20/14-lbs., 10/9-ft. target 9x (burpee + box jump), 24/20″ platform Compare results to March 13, 2021. At Home: as many rounds as possible in 15 minutes: 21x dumbbell/object swing –or– 5x inchworm 15x single-arm thruster –or– 15x […]