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
Wednesday, November 3, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: in teams of two, five rounds for time: 42x box jump, 24/20″ platform 30-calorie row 18x front squat @ 155/105-lbs. Partners are going to split the work today. Both partners may work at the same time on the box jumps and front squats, and only one […]
Tuesday, November 2, 2021
In Gym: At the top of each minute for 13 minutes, perform 10x burpee and then as many toes-to-bar as possible in the remaining time. At Home: At the top of each minute for 13 minutes, perform 10x burpee and then as many sit-ups as possible in the remaining time.
Monday, November 1, 2021
In Gym:power snatch + overhead squat1-1-1-1-1 *Begin each round every 90 seconds. power snatch + snatch1-1-1-1-1-1 *Begin each round every three minutes. At Home:complete six sets, starting every 90 seconds:4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8 standing long jumpthen, complete six sets, starting every 90 seconds:4-6 per side: […]
Sunday, October 31, 2021
In Gym: “Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up Compare results to October 26, 2020. At Home: “Rosemary Spice” as many rounds as possible in 20 minutes: 5 rounds […]
Saturday, October 30, 2021
In Gym: bench press 5-5-5-3-3-3 *Begin each round every three minutes shoulder press 5-5-5-3-3-3 *Begin each round every two minutes At Home: eight two-minute rounds, rest one minute between rounds: even rounds: max staggered grip pushup odd rounds: max dumbbell push press –or– atomic pushup
Friday, October 29, 2021
“Zombieland: Double Tap” in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run Compare results to October 31, 2019. Note: If it is raining, the workout will be modified to: “Zombieland: Rain Edition” in teams of two, for time: 70x clean […]
Thursday, October 28, 2021
In Gym: “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time Compare results to October 30, 2020. then, practice seated ring muscle-ups or strict ring pull-up options for 10 minutes. At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over […]
Wednesday, October 27, 2021
In Gym: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. Compare results to October 27, 2020. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven […]