Sunday, October 23, 2022
In Gym: “Marjoram Spice” four rounds for time: 75x double under 200m run @ 20/14-lbs. 15x toes-to-bar Compare results to October 24, 2021. At Home: “Marjoram Spice” four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar
Saturday, October 22, 2022
In Gym: “Cinnamon Spice” eight three-minute rounds, switching partner one and two roles each round: partner 1: 400m run partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team’s total back squat and swing number, accumulated from […]
Friday, October 21, 2022
In Gym: “Cardamom Spice 3” as many rounds as possible in 13 minutes: 25-foot handstand walk –or– 4x wall climb 16x box jump, 24/20″ platform Compare similar results to October 22, 2021. At Home: “Cardamom Spice 2” as many rounds as possible in 13 minutes: 4x wall climb –or– atomic pushup 8x squat jump 8x […]
Thursday, October 20, 2022
In Gym: push jerk 2-2-2-2-2-2 Begin each round every three minutes. Then, three sets of: 1. Option 1: 3-5 seated strict ring muscle-up/banded seated strict muscle-up 2. Option 2: 3-5 false grip pull-up + 3-5 ring dip option 3. Option 3: 3-5 partner-assist strict pull-up + 3-5 ring dip option . At Home: 3 sets; […]
Wednesday, October 19, 2022
In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds. Compare results to Wednesday, […]
Tuesday, October 18, 2022
In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only Compare results to October 19, 2021. At Home: “Five Spice” in teams of […]
Monday, October 17, 2022
In Gym: “Chocolate Spice 2” for time: 100x squat 100x pushup 100x sit-up 50x strict pull-up At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 75x sheet row –or– 30x strict pull-up –or- 250x mountain climber
Sunday, October 16, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: shoulder press 3-3-3-3-3 *Begin each round every three minutes. then, for time and quality: 40-30-20 single-arm overhead lunge @ 50/35-lbs. single-arm dumbbell bent-over row At Home: for time and quality: 40-30-20 single-arm object overhead lunge –or– 2x lunge single-arm object bent-over row –or– plank up down […]
Saturday, October 15, 2022
In Gym: two rounds for time: 30x toes-to-bar 30x deadlift @ 135/95-lbs. 800m run At Home: two rounds for time: 40x strict sit-up 30x object deadlift –or– 20x (inchworm + pushup) 800m run
Friday, October 14, 2022
In Gym: in teams of two, row as many meters as possible in 30 minutes. At Home: for time, stopping at 15 minutes: 200x air squat *At the start of each minute, complete 10x sit-up before moving to the squats.