Friday, April 22, 2022
In Gym: “Fight Gone Bad!” three rounds for max reps: 1 minute: wall ball @ 20/14-lbs. (reps) 1 minute: sumo deadlift high-pull @ 75/55-lbs. (reps) 1 minute: box jump, 20″ platform (reps) 1 minute: push press @ 75/55-lbs. (reps) 1 minute: row (calories) 1 minute: rest In this workout you will move from each of […]
Thursday, April 21, 2022
In Gym: all for time: 15-12-9: strict handstand pushup *Complete 21 sit-ups after each set. 15-12-9: strict ring dip *Complete 21 sit-ups after each set. 15-12-9: pushup *Complete 21 sit-ups after each set. At Home: all for time: 15-12-9: atomic pushup *Complete 21 sit-ups after each set. 15-12-9: staggered grip pushup *Complete 21 sit-ups after […]
Wednesday, April 20, 2022
In Gym: front squat 3-3-3-3-3-3 Begin each round every three minutes. then, three sets, rest amply between rounds: 15x heavy thruster At Home: five rounds for time: 10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat 10x object thruster –or– 20x squat jump 10x object renegade row –or– 30x bodyweight renegade row
Tuesday, April 19, 2022
In Gym: five rounds for time: 400m run 20x pull-up At Home: five rounds for time: 400m run –or– (100x mountain climber + 10x squat jump) 20x strict pull-up –or– sheet row –or– bent-over row
Monday, April 18, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 11 minutes: 30/22 calorie row 20x (burpee + box jump, 24/20″ platform) 10x snatch @ 185/125-lbs. At Home: as many rounds as possible in 11 minutes: 200m run –or– (50x high knees + 50x jumping jack + 50x lateral jump) […]
Sunday, April 17, 2022
In Gym: three rounds for time: 400m run 15x swing @ 70/55-lbs. 15x toes-to-bar At Home: 400m run 20x object swing –or– 30x superman 20x pike-up –or– v-up
Saturday, April 16, 2022
In Gym: as many rounds as possible in 15 minutes: 15x single-arm dumbbell bent-over, row, left arm @ 50/35-lbs. 15x single-arm dumbbell bent-over, row, right arm 50-ft handstand walk At Home: as many rounds as possible in 15 minutes: 15x single-arm object bent-over, row, left arm –or– 30-second side plank, left 15x object bent-over, row, […]
Friday, April 15, 2022
In Gym: for time: 10-9-8-7-6-5-4-3-2-1 2x burpee back squat @ 205/135-lbs. At Home: for time: 20-18-16-14-12-10-8-6-4-2 burpee object squat –or– squat with 2-second pause
Thursday, April 14, 2022
In Gym: three rounds for time: 30x single-leg squat (alternating, total) 35x pike-up –or– v-up 10x muscle-up At Home: three rounds for time: 45x lunge 35x pike-up –or– v-up 20x object single-arm snatch –or– 20x plank up down
Wednesday, March 13, 2022
In Gym:power clean2-2-2-2-2 *These reps are mandatory touch-and-go. Begin each round every three minutes. then, as many rounds as possible in 10 minutes:10x hand-release pushup10x power clean @ 115/75-lbs. At Home:then, as many rounds as possible in 16 minutes:10x hand-release pushup10x object power clean –or– standing long jump –or– star jump