Tuesday, February 1, 2022
In Gym: five rounds for time: 50-ft. handstand walk 21x toes-to-bar At Home: five rounds for time: 15x atomic pushup 25x pike-up –or- v-up
Monday, January 31, 2022
In Gym: for time: 30x box jump, 24/20″ platform 21x back squat @ 155/105-lbs. 21x dumbbell push press @ 45/30-lb. dumbbells 30x box jump 15x back squat 15x push press 30x box jump 9x back squat 9x push press At Home: for time: 30x star jump 21x object squat –or– 42x air squat 21x object […]
Sunday, January 30, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 18 minutes: 2x wall climb 10x hang power clean @ 115/75-lbs. 10x weighted sit-up @ 25-lbs. At Home: as many rounds as possible in 18 minutes: 2x wall climb –or– 4x inchworm 10x hang power clean –or– 10x touch ground […]
Saturday. January 29, 2022
In Gym: deadlift 3-3-3-3-3+ *These reps are touch and go. Begin each round every four minutes. On the final round of 3+, you may do more than 3 reps. At Home: six rounds, begin every three minutes: 16x object deadlift –or– strict sit-up 16x forward burpee over barrier 16x superman
Friday, January 28, 2022
In Gym: as many repetitions as possible in 10 minutes: 3x front squat @ 135/95-lbs. 30x double under 6x front squat 30x double under 9x front squat 30x double under 12x front squat 30x double under… Continue adding three more front squats each round until the end of the AMRAP. At Home: as many repetitions […]
Thursday, January 27, 2022
In Gym: four rounds for time: 500m row 12x bench press @ 155/105-lbs. 21x burpee At Home: four rounds for time: 75x jumping jack + 50x lateral hops 10x object renegade row –or– 20x bodyweight renegade row 12x explosive pushup 21x burpee
Wednesday, January 26, 2022
In Gym: back squat 3-3-3-3-3* *Begin each round every four minutes. then, as many rounds as possible in eight minutes: 7x back squat @ 155/105-lbs. 10x single-arm snatch (alternating, total) At Home: as many rounds as possible in 16 minutes: 7x heavy object squat –or– 21x squat 10x single-arm object snatch (alternating, total) –or– alternating […]
Tuesday, January 25, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 400m run –or– 500/450m row 45x pull-up 400m run –or– 500/450m row 45x handstand pushup 400m run –or– 500/450m row 45x single-leg squat (alternating, total) 400m run –or– 500/450m row 45x toes-to-bar 400m run –or– 500/450m row 45x pushup At Home: for time: 400m […]
Monday, January 24, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: shoulder press 3-3-3-3-3+ On the final round of 3+, you may do more than 3 reps. push jerk 3-3-3-3-3 *Begin each round every two minutes. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second […]
Monday, January 24, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: shoulder press 3-3-3-3-3+ On the final round of 3+, you may do more than 3 reps. push jerk 3-3-3-3-3 *Begin each round every two minutes. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second […]