Friday, February 17, 2023
In Gym: every minute, on-the-minute, for 25 minutes: minutes 1-5: 3 unbroken squat clean minutes 6-10: 2 unbroken squat clean minutes 11-25: 1 squat clean At Home: as many rounds as possible in 12 minutes: 6x object power clean –or– squat jump 8x object squat clean –or– burpee 10x object deadlift –or– rotational sit-up
Thursday, February 16, 2023
In Gym: bench press 10-7-5-3-3-3-3 Begin each round every three minutes. then, alternating double tabata: pushup rotational sit-up At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: staggered grip pushup sit-up
Wednesday, February 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 15-12-9-12-15 hang power snatch @ 115/75-lbs. *After each round, complete 50x double under and 10x burpee. At Home: for time: 15-12-9-12-15 object single-arm snatch –or– (sit-up + jump and reach) *Between each round complete 20x burpee.
Tuesday, February 14, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 10x toes-to-bar 8x single-arm overhead walking lunge @ 50/35-lbs., right arm 8x single-arm overhead walking lunge, left arm 20/15 calorie row At Home: as many rounds as possible in 15 minutes: 10x virtual toes-to-bar 20x object overhead lunge […]
Monday, February 13, 2023
In Gym: five rounds for time: 24x box jump, 24/20″ platform 18x wall ball @ 20/14-lbs., 10/9-ft. 12x ring dip At Home: five rounds for time: 24x squat drop 18x single-arm thruster –or– squat jump 15x dip option
Sunday, February 12, 2023
In Gym: in teams of two, for time*: 500m row 200m farmer’s carry @ 100/70-lbs. 1000m row 400m farmer’s carry 2000m row 800m farmer’s carry *In this workout, partners will split each rowing interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals. Compare results to September 29, 2022. At […]
Saturday, February 11, 2023
In Gym: “CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition Compare results to February 5, 2022. At Home: four minutes: max dumbbell/object front squat –or– squat jump –rest two minutes– four minutes: max dumbbell/object push press –or– dip option –rest two minutes– four minutes: max dumbbell/object deadlift –or– bodyweight good […]
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