Monday, May 2, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: 2 clean pull + power clean 1-1-1-1-1 *Begin each round every 90 seconds. power clean + squat clean + 2 front squat 1-1-1-1-1-1 *Begin each round every three minutes. At Home: five rounds for time: 6x object power clean –or– squat jump 8x object squat clean […]
Sunday, May 1, 2022
In Gym: Tabata Mash-Up: Row + Sit-up + Row + Standing Long Jump Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are a row for calories, the second eight intervals are anchored strict sit-ups, the third eight intervals are a row for calories and […]
Saturday, April 30, 2022
In Gym: for time: 100x double under + 30x power snatch @ 135/95-lbs. + 100x double under At Home: for time: 800m run + 60x single-arm object power snatch –or– 60x (squat + squat drop) 800m run
Friday, April 29, 2022
In Gym: in teams of two, three rounds for max reps: 2 minutes: max ring pull-up 2 minutes: max burpee 2 minutes: max calories on rower 2 minutes: rest *Partners work one at a time on the pull-ups, and at the same time on the burpees and rower. At Home: three rounds for max reps: […]
Thursday, April 28, 2022
In Gym: bench press 7-7-5-5-3-3-3-3 *Begin each round every 3.5 minutes. then, three rounds; rest amply between rounds: 1 minute handstand hold 20x alternating single-arm dumbbell shoulder press At Home: four rounds for time: 15x explosive pushup 15x burpee three rounds; rest amply between rounds: 1 minute handstand hold –or– atomic pushup hold 20x alternating […]
Wednesday, April 27, 2022
Happy Birthday, Coach Hanna! In Gym: “Too Young Too Fit” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x deadlift @ 315/225-lbs. 7x box jump over, 24/20″ platform At Home: In Gym: “Too Young Too Fit” as many rounds as possible in 21 minutes: 8x v-up 4-8x object deadlift –or– inchworm 7x star […]
Tuesday, April 26, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: split jerk 3-3-3-3-3 *Begin each round every three minutes. then, three rounds for quality: 20x dumbbell front rack step-up, 24/20″ platform At Home: as many rounds as possible in seven minutes: 6x object shoulder press + 6x object push press –or– (6x staggered grip pushup + […]
Monday, April 25, 2022
“Murph Prep 1” In Gym: as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x wall ball @ 20/14-lbs., 10/9-ft. target At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– 10x sheet row –or– 10x bent-over row –or– 10x plank up down 10x pushup 15x light […]
Sunday, April 24, 2022
In Gym: five rounds for time: 40x walking lunge 20x single-arm snatch @ 50/35-lbs. At Home: five rounds for time: 40x walking lunge 20x object single-arm snatch –or– (sit-up + max vertical jump)
Saturday, April 23, 2022
In Gym: overhead squat 5-5-5-5-5 then, every minute, on-the-minute, for 10 minutes: 15x burpee At Home: seven rounds: 45 seconds max squat option –rest 90 seconds– then, every minute, on-the-minute, for 10 minutes: 15x burpee