Monday, February 21, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: in teams of two, eight rounds for time: 12x dumbbell hang power clean @ 100/70-lbs. 20x box jump, 24/20″ platform *Partners alternate full rounds. Resting partner runs 200m. At Home: four rounds for time: 12x object hang power clean –or– squat jump 20x lunge jump –or– […]
Sunday, February 20, 2022
In Gym: “Run, Alex, Run” as many rounds as possible in 20 minutes: 400m run 21x swing @ 55/35-lbs. two rounds of “Cindy” 1 round of Cindy is: 5x pull-up 10x pushup 15x squat Compare results to March 11, 2020. At Home: as many rounds as possible in 20 minutes: 400m run –or– 75x jumping […]
Saturday, February 19, 2022
In Gym: six rounds, every two minutes: rounds 1-3: 3x overhead squat rounds 4-6: 2x snatch balance then, five rounds, every two minutes: 2x hang snatch At Home: four rounds for time: 15x devil’s press –or– (burpee + tuck jump) 15x single-arm snatch, right –or– 30x superman 15x single-arm snatch, left –or– 10x inchworm
Friday, February 18, 2022
In Gym: five two-minute rounds, rest two minutes between rounds: 20x box step-up, 20/16″ platform @ 100/70-lbs. max dumbbell push press in remaining time At Home: five two-minute rounds, rest two minutes between rounds: 15x single-arm object lunge –or– 10 per side: Bulgarian split squat max object push press in remaining time –or– staggered grip […]
Thursday, February 17, 2022
In Gym: practice bar muscle-ups for 10 minutes. then, four rounds: 3 minutes: row for calories 1 minute: max bar muscle-up –or– pull-up option At Home: four rounds: 3 minutes: burpees 1 minute: max strict pull-up –or– two-arm bent-over row –or– pike-up
Wednesday, February 16, 2022
In Gym: six rounds for time: 5x hang power clean @ 155/105-lb. 10x back rack weighted lunge then, for meters and reps: 3-minute max distance handstand walk 3-minute max strict handstand pushup At Home: six rounds for time: 8x object hang power clean –or– 12x sit-up + jump and reach 16x object weighted lunge –or– […]
Tuesday, February 15, 2022
In Gym: as many ring dips as possible in 15 minutes: 800m run 100x double under 25x strict ring dip 400m run 50x double under max strict ring dip Compare results to July 19, 2021. At Home: as many ring dips as possible in 15 minutes: 800m run –or– 100x jumping jack + 100x high […]
Monday, February 14, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: front squat 2-2-2-2-2-2 *Begin each round every three minutes. two rounds for quality: 10-20x suitcase deadlift, right 10-20x suitcase deadlift, left 1-minute olympic squat hold At Home: three rounds, rest exactly one minute between rounds: 1-minute v-hold 20x heavy object squat –or– 25x pause air squat […]
Sunday, February 13, 2022
In Gym: in teams of two, for time*: 500m row 200m farmer’s carry @ 100/70-lbs. 1000m row 400m farmer’s carry 2000m row 800m farmer’s carry *In this workout, partners will split each rowing interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals. At Home: for time: 50x jumping jack […]
Saturday, February 12, 2022
In Gym: “Freestyle Diane” for time: 45x deadlift @ 225/155-lbs. 45x handstand pushup Partition repetitions in any way. At Home: “Freestyle Diane” for time: 70x object deadlift –or– (100x superman + 100x hollow rock) 55x atomic pushup Partition repetitions in any way.