Friday, September 3, 2021
In Gym: deadlift 5-5-3-3-3-2-2-2-2 *Begin each round every three minutes. At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 5x devil’s press –or– (burpee + tuck jump) 10x alternate arm/alternate leg pike-up 20x mountain climber
Thursday, September 2, 2021
In Gym: as many rounds as possible in nine minutes: 9x front squat @ 135/95-lbs. 9x toes-to-bar 9x push jerk then, take nine minutes to build up to a heavy jerk (from the rack). At Home: as many rounds as possible in 13 minutes: 9x object front squat –or– 18x air squat 9x virtual toes-to-bar […]
Wednesday, September 1, 2021
In Gym: in teams of three, for time: 63x dumbbell hang power clean @ 100/70-lbs. 21x rope climb, standing start 45x dumbbell hang power clean 15x rope climb 27x dumbbell hang power clean 9x rope climb All partners can work at the same time on the cleans. Only one partner may work on the rope […]
Tuesday, August 31, 2021
In Gym: in a 17-minute window: 800m run 50x burpee 400m run 25x burpee 200m run 15x burpee max double under then, one round: max strict pull-up At Home: in a 17-minute window: 800m run –or– (50x jumping jack + 50x high knees + 50x lateral jump + 50x butt kickers) 50x burpee 400m run […]
Monday, August 30, 2021
In Gym: back squat 2-2-2-2-2 *Begin each round every four minutes (80-second timer). then, three rounds for quality: 12x back squat @ 50% 2RM, 1-second pause at bottom INTO 15x goblet squat jump At Home: four rounds, rest amply between rounds: 1-minute plank hold 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 […]
Sunday, August 29, 2021
In Gym: as many rounds as possible in 20 minutes: 200m run 2 rounds of: +5x toes-to-bar +10x pushup +15x squat At Home: as many rounds as possible in 20 minutes: 200m run 2 rounds of: +5x pike-up +10x pushup +15x squat
Saturday, August 28, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: clean 3-3-3-3-3 *Begin each round every three minutes. five rounds for quality: 5x per side: dumbbell Bulgarian split squat 10-15x strict bodyrow At Home: as many rounds as possible in 12 minutes: 6x object power clean –or– squat jump 8x object squat clean –or– burpee 10x […]
Friday, August 27, 2021
In Gym:as many rounds as possible in 14 minutes:5x devil’s press @ 45/35-lbs.5x strict handstand pushup At Home:as many rounds as possible in 14 minutes:5x devil’s press @ 45/35-lbs. –or– MPH burpee5x atomic pushup
Thursday, August 26, 2021
In Gym: two rounds for time: 100x double under 40x burpee 200m farmer’s carry @ 100/70-lbs. At Home: two rounds for time: 100x elevated toe tap 40x burpee 400m run –or– 40x plank up down
Wednesday, August 25, 2021
In Gym: for time: 1000m row –or– 800m run 30x chest-to-bar pull-up 10x overhead squat @ 95/65-lbs. 20x chest-to-bar pull-up 20x overhead squat 10x chest-to-bar pull-up 30x overhead squat 1000m row –or– 800m run **Choose the movement you did not complete in the beginning of the workout** At Home: for time: 1000m run –or– 150x […]