Wednesday, November 2, 2022
CrossFit MPH – WOD WOD (Time) In Gym: “Mary” as many rounds as possible in 20 minutes: 5x handstand pushup 10x single-leg squat (alternating, total) 15x pull-up At Home: “Mary” as many rounds as possible in 20 minutes: 5x handstand pushup –or– atomic pushup 10x object goblet squat –or– 25x air squat 8x strict pull-up […]
Tuesday, November 1, 2022
In Gym: “Christine” three rounds for time: 500m row 12x deadlift @ body weight 21x box jump, 24/20″ platform then, deficit deadlift practice At Home: “Christine” three rounds for time: 400m run –or– (50x jumping jack + 100x high knees) 18x deadlift –or– 18x plank up down 21x lunge jump
Monday, October 31, 2022
In Gym: push press 5-4-3-2-1-1-1 Begin each round every two minutes. then, five rounds for time: 50x double under 12x push press @ 95/65-lbs. At Home: five rounds for time: 20x no pushup burpee 12x object push press –or– atomic pushup 12x pushup
Sunday, October 30, 2022
In Gym: hang power snatch + overhead squat 1-1-1-1-1-1 *Begin each round every minute. hang snatch 2-2-2-2-2-2 *Begin each round every three minutes. At Home: complete four sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8x explosive dumbbell burpee then, complete three sets, starting every […]
Saturday, October 29, 2022
In Gym: “Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up Compare results to October 31, 2021. At Home: “Rosemary Spice” as many rounds as possible in 20 minutes: 5 rounds […]
Friday, October 28, 2022
In Gym: “Zombieland: Escape From Church Street” in teams of two, for time: 70x clean @ 125/83-lbs. 400m carry @ 110/70-lbs. 70x thruster 400m carry 40x strict zombie grip pull-up 1-mile run Compare results to October 31, 2020. At Home: “Zombieland: Escape From Church Street” for time: 35x dumbbell/object clean –or– 50x superman, 1-second pause […]
Thursday, October 27, 2022
In Gym: weighted ring dip 3-3-3-3-3 Begin each round every 2.5 minutes. then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time Compare results to October 28, 2021. At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier +70x […]
Wednesday, October 26, 2022
In Gym: “Thyme Spice” four rounds for time: 12x chest-to-bar pull-up 21x overhead lunge @ 95/65-lbs. Compare results to October 26, 2021. At Home: “Thyme Spice” four rounds for time: 12x strict pull-up –or– 20x sheet row –or– 24x strict sit-up 30x single-arm overhead lunge
Tuesday, October 25, 2022
In Gym: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. Compare results to October 27, 2021. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven […]
Monday, October 24, 2022
In Gym: “Ranch” bench press 5-5-5-5-5-5 *Begin each set every five minutes. Between each round, complete 15x box jump (24/20″ platform) and a 200-250m row. At Home: three five-minute cycles, complete as many rounds as possible within the cycle and rest 90 seconds between cycles: 10-20x staggered grip pushup 10x dumbbell bent-over row –or– 20x […]