Saturday, April 2, 2022
In Gym: bench press 10-10-10-10-10 Begin each round every four minutes. then, in a five-minute window: 400m run max strict ring dip in remaining time At Home: five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles: 10x pushup, 2-second hold at 90 degrees on the […]
Friday, April 1, 2022
In Gym: five cycles; work for 3 minutes and rest for 1 minute: 10x deadlift @ 135/95-lbs. 10x front rack lunge At Home: five cycles; work for 3 minutes and rest for 1 minute: 10x object deadlift –or– 5x inchworm 10x front rack lunge –or– lunge
Thursday, March 31, 2022
In Gym: as many repetitions as possible in 10 minutes: 20x box jump, 24/20″ platform 12x dumbbell push press, 100/70-lbs. –rest three minutes– as many repetitions as possible in 10 minutes: 20/14 calorie row 12x single-arm snatch @ 50/35-lbs. (alternating, total) This workout is scored by the total repetitions completed from BOTH pieces. At Home: […]
Wednesday, March 30, 2022
In Gym: as many rounds as possible in 20 minutes: 5x strict weighted pull-up, 20/10-lbs. 7x front squat @ 155/105-lbs. 9x explosive pushup, 3″ platform At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– 10x sheet row –or– strict sit-up 7x object front squat –or– 14x squat 9x explosive pushup […]
Tuesday, March 29, 2022
In Gym: six rounds for time: 100m farmer’s carry @ 100/70-lbs. 15x burpee 50x double under At Home: six rounds for time: 60x mountain climber 15x burpee 50x lateral hop *odd rounds –or– 50x elevated toe touch *even rounds
Monday, March 28, 2022
In Gym: clean and jerk 2-2-2-2-2-2-2 *Begin each round every three minutes. At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, tabata plank** *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. **tabata plank is 8 rounds of: 20 seconds of plank on the elbows and […]
Sunday, March 27, 2022
In Gym: as many repetitions as possible: 2 minutes max double under –15 seconds rest– 2 minutes max pull-up –15 seconds rest– 90 seconds max double under –15 seconds rest– 90 seconds max pull-up –15 seconds rest– 60 seconds max double under –15 seconds rest– 60 seconds max pull-up –15 seconds rest– 30 seconds max […]
Saturday, March 26, 2022
In Gym: “Karen” for time: 150x wall ball @ 20/14-lbs., 10-ft. target Compare results to October 16, 2019. At Home: for time: 150x object thruster –or– (50x pushup + 150x squat jump + 50x pushup)
Friday, March 25, 2022
In Gym: for time: 30x deadlift @ 185/125-lbs. 30x lateral burpee 400m run 20x deadlift 20x lateral burpee 400m run 10x deadlift 10x lateral burpee 400m run At Home: for time: 30x object deadlift –or– lunge jump 30x lateral burpee 400m run –or– (50x jumping jack + 50x high knees + 50x butt kickers) 20x […]
Thursday, March 24, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: every minute, on-the-minute, for eight minutes: 2x hang power snatch then, three rounds for time: 15x handstand pushup 15x hang power snatch @ 115/75-lbs. At Home: three rounds for time: 20x atomic pushup 20x single-arm snatch (alternating, total)