Wednesday, March 23, 2022
In Gym: back squat 5-5-5-5-5 *Begin each set every four minutes. then, eight minutes, every minute, on-the-minute: even minutes: 45-second ring support hold odd minutes: 8 dumbbell front squat, 1-second pause in receiving position At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat […]
Tuesday, March 22, 2022
In Gym: for time: 15-12-9-12-15 toes-to-bar 2x pushup box jump over, 24/20″ platform At Home: for time: 21-15-9-15-21 virtual toes-to-bar 2x pushup star jump
Monday, March 21, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: “22.4MPH” in teams of two, for time: 800m run (completed in 100m increments) 50x front squat @ 135/95-lbs. 1000m row 90x clean and jerk @ 135/95-lbs. *Partners split all work evenly, only one partner works at a time. *There is a 23-minute time cap on this […]
Sunday, March 20, 2022
In Gym: “GI Jane” as many repetitions as possible in 15 minutes, stopping at 150 reps: burpee + pull-up Bar is one foot above maximum overhead reach. At Home: 15 rounds for time: 10x burpee 5x strict pull-up –or– 10x bodyrow –or– 30-second plank hold
Saturday, March 19, 2022
In Gym: bench press 5-5-3-3-1-1-1-1 *Begin each round every three minutes. then, for time: 1000m row At Home: four rounds for time: 20x explosive pushup 20x pushup then, run one mile for time.
Friday, March 18, 2022
In Gym: four rounds, rest exactly one minute between rounds: 1 minute max rope climb *standing start* *each rope climb counts as 5 reps* 1 minute max rotational sit-up 1 minute max single-leg squat At Home: four rounds, rest exactly one minute between rounds: 1 minute max bent-over row –or– scapular row 1 minute max […]
Thursday, March 17, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: OUTDOOR OPTION: in teams of two, three rounds for time: 50x dumbbell or kettlebell deadlift @ 110/70-lbs. 400m run *run together* 200m farmer’s carry *Partners may split up the deadlifts and carries in whichever way they choose. INDOOR OPTION: in teams of two, three rounds for […]
Wednesday, March 16, 2022
In Gym: “Boots” three rounds for time: 15x (burpee + standing long jump, 6/5-ft.) 30x pushup 30x step-up, 20/16″ platform, 100/70-lbs. At Home: “Boots” three rounds for time: 15x (burpee + standing long jump) 30x pushup 30x object lunge –or– 60x lunge
Tuesday, March 15, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: 15 rounds, beginning every two minutes: rounds 1-5: 3x muscle snatch rounds 6-10: 2x power snatch –short break– rounds 11-15: 1x squat snatch At Home: six rounds: 45 seconds max dumbbell/object power clean –or– max squat –45 seconds rest– six rounds: 45 seconds max single-arm power […]
Monday, March 14, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 21x pull-up 42x double under 21x thruster @ 95/65-lbs. 18x chest-to-bar pull-up 36x double under 18x thruster @ 115/75-lbs. 15x bar muscle-up 30x double under 15x thruster @ 135/85-lbs. At Home: for time: 42x bodyweight renegade row 21x burpee 21x object thruster –or– […]