Saturday, November 13, 2021
In Gym: five rounds for time: 30x double under 10x chest-to-bar pull-up 30x double under 20x single-arm snatch (alternating, total) At Home: five rounds for time: 30x alternating toe tap 10x strict pull-up –or– 20x sheet row –or– 10-20x renegade row 60x high knees 20x single-arm object snatch (alternating, total) –or– 10x sit-up + max […]
Friday, November 12, 2021
In Gym: split jerk 2-2-2-2-2 Begin each round every three minutes. low ring muscle-up –or– ring dip 5-5-5-5-5 At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup *1 tabata interval is 20 seconds of work followed by 10 seconds of rest.
Thursday, November 11, 2021
In Gym: “Donny” for time: 21-15-9-9-15-21 deadlift @ 225/155-lbs. burpee Compare results to November 10, 2016. At Home: for time: 21-15-9-9-15-21 suitcase deadlift burpee
Wednesday, November 10, 2021
In Gym:kipping ring pull-up practice, 10 minutes. then, “Nancy”five rounds for time:400m run15x overhead squat @ 95/65-lbs. Compare results to April 30, 2018. At Home:“Nancy at Home”five rounds for time:400m run –or– 100x mountain climber20x single-arm overhead lunge –or– 20x lunge jump
Tuesday, November 9, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 17 minutes: 25x toes-to-bar 25 calorie row/ 400m run 50x pushup 25x pull-up 400m run/25 calorie row 25x box jump, 24/20″ platform *For the row and run, you may choose which to do first each round (and do the other […]
Monday, November 8, 2021
In Gym: back squat 5-5-3-3-1-1-1-1 Begin each round every 3.5 minutes. then, two rounds for quality, rest amply between rounds: 20x back squat @ 1/2 top back squat weight for the day At Home: four rounds, rest amply between rounds: 1-minute plank hold 10x burpee 5x dumbbell/object squat jump + max dumbbell front squat –or– […]
Sunday, November 7, 2021
In Gym: for time: 800m run 50x swing @ 55/35-lbs. 50x sit-up 400m run 35x swing 35x sit-up 200m run 20x swing 20x sit-up At Home: for time: 800m run 50x object swing –or–35x burpee 50x sit-up 400m run 35x object swing –or– 25x burpee 35x sit-up 200m run 20x object swing –or– 15x burpee […]
Saturday, November 6, 2021
In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 2x thruster for load (from the rack) even minutes: 50x double under At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 6-10x single-arm thruster even minutes: 40x alternating elevated toe tap
Friday, November 5, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: deadlift 5-5-5-5-5 Begin each round every four minutes. then, three rounds for quality, rest amply between rounds: 5x strict false grip chest-to-bar pull-up –or– 5x strict muscle-up –or– 5-10x strict pull-up At Home: as many rounds as possible in 10 minutes: 6x superman, 1-second hold at […]
Thursday, November 4, 2021
In Gym: for time: 3-minute handstand hold 100x squat 150-ft. handstand walk 100x squat 30x handstand pushup Compare results to December 21, 2018. then, practice kipping on the high rings for 10 minutes. At Home: for time: 3-minute plank hold 100x squat 50x pushup 100x squat 30x atomic pushup