Tuesday, April 12, 2022
In Gym: as many repetitions as possible in 25 minutes: 8x wall ball @ 20/14-lbs., 10-ft. target 1x shuttle run, 60m 1x rope climb, 12-ft., standing start 16x wall ball 2x shuttle run 2x rope climb 24x wall ball 3x shuttle run 3x rope climb 32x wall ball 4x shuttle run 4x rope climb 24x […]
Monday, April 11, 2022
CrossFit MPH – WOD Metcon (No Measure) push jerk 5-5-3-3-3-1-1-1-1 *Begin each round every three minutes. two rounds for quality: 12 barbell upright row 12 barbell bent-over row 1-minute barbell overhead hold At Home: 5 rounds, every 2 minutes: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 12 object upright row –or– 45-second plank hold […]
Sunday, April 10, 2022
10 rounds for time: 500m run 12x anchored sit-up
Saturday, April 9, 2022
In Gym: “Turbo Saturday: Barbells, Balls, Burpees & Bagels” 1. Team snatch: with a continuously running clock, establish a team one-rep max snatch (power or squat, lifter’s choice) in 12 minutes. Partnered teams will work on the same bar. The score for the team is the heaviest load lifted by each partner, added together (score […]
Friday, April 8, 2022
In Gym: shoulder press 7-7-7-7-7 Begin each round every three minutes. then, as many rounds as possible in eight minutes: 10x devil’s press @ 45/35-lbs. 50x double under At Home: as many rounds as possible in 15 minutes: 10x object devil’s press –or– 10x MPH standard burpee 10x object shoulder press –or– atomic pushup 10x […]
Thursday, April 7, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: five rounds for time: 3x legless rope climb, standing start 30x dumbbell step-up @ 50/35-lbs., 24/20″ platform At Home: five rounds for time: 6x strict pull-up –or– 10x sheet row –or– 12x rotational sit-up 30x object front squat –or– pause front squat, 2-second pause at bottom
Wednesday, April 6, 2022
In Gym: Complete 21 minutes, every minute, on-the-minute—where the first 10 minutes are 2x hang power clean, the 11th minute is a rest minute, and the final 10 minutes are 2x deadlift. At Home: Complete 21 minutes, every minute, on-the-minute—where the first 10 minutes are 5-9x object hang power clean (max vertical jump), the 11th […]
Tuesday, April 5, 2022
In Gym: for time: 500m row 45x strict ring dip 500m row 60x single-leg squat 500m row 75x pushup 500m row At Home: for time: 400m run –or– (50x jumping jack + 40x skip in place) 60x dip option 400m run –or– (50x jumping jack + 40x skip in place) 80x walking lunge 500m row […]
Monday, March 4, 2022
In Gym: for time: 15x push jerk @ 165/115-lbs. 30x toes-to-bar 12x push jerk 24x toes-to-bar 9x push jerk 18x toes-to-bar At Home: for time: 30x object push press –or– staggered grip pushup 30x virtual toes-to-bar 24x object push press –or– staggered grip pushup 24x virtual toes-to-bar 18x object push press –or– staggered grip pushup […]
Sunday, April 3, 2022
three rounds for time: 800m run 25x wall ball @ 20/14-lbs., 10-ft. target 7x wall climb Compare results to June 20, 2021. At Home: three rounds for time: 800m run –or– 4 minutes max (20 lateral agility hop + 20 skips in place) 25x single-arm dumbbell/object thruster –or– squat jump 10x inchworm