Saturday, June 5, 2021
In Gym: bench press 10-10-5-5-3-3-3 *Begin each round every three minutes. then, for quality: 30-second ring support hold 15-30 strict handstand pushup –or– atomic pushup off bench 30-second ring support hold At Home: four two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles: 10x pushup, 2-second […]
Friday, June 4, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: “#$^%&)!!” four rounds for time: 200m run 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk 200m row At Home: “#$^%&)!!” four rounds for time: 50x jumping jack 12x dumbbell/object deadlift –or– inchworm 9x hang power clean –or– standing long jump 6x push press […]
Thursday, June 3, 2021
In Gym:two rounds for time:30x burpee30x double under30x toes-to-bar30x double under30x wall ball @ 20/14-lbs., 10-ft. target30x double under At Home:two rounds for time:30x burpee30x elevated toe tap30x virtual toes-to-bar30x elevated toe tap30x single-arm dumbbell/object thruster –or– squat jump30x elevated toe tap
Wednesday, June 2, 2021
In Gym:five rounds for time:400m row25x box jump, 24/20″ platform Compare results to June 30, 2020. At Home:five rounds for time:4x (20x lateral agility hop + 20x high knees)15x standing long jump –or– 25x squat drop
Tuesday, June 1, 2021
In Gym: front squat 3-3-3-3-3 *Begin each round every two minutes. Then, complete as many strict pull-ups as possible in 12 minutes. Stop and record a score if you reach 100 reps. At Home: at the top of every minute: minutes 1-5: 10-12x dumbbell/object front squat –or– 10-16 Bulgarian split squat minutes 6-10: 7-10x dumbbell/object […]
Monday, May 31, 2021
Rest Day – Happy Memorial Day!
Sunday, May 30, 2021
In Gym: as many rounds as possible in 18 minutes: 3x wall climb 5x strict toes-to-bar 25x double under At Home: as many rounds as possible in 18 minutes: 3x wall climb –or– 6x atomic pushup 10x pike-up –or– v-up 25x double under –or– double under tap drill
Saturday, May 29, 2021
In Gym: 2 push jerk + 4 front squat 1-1-1-1-1-1-1 *Begin each round every three minutes. At Home: every 90 seconds for 18 rounds: odd rounds: 3-8 dumbbell/object shoulder press –or– atomic pushup even rounds: 3-10 dumbbell/object front squat –or– single-leg squat
Friday, May 28, 2021
In Gym: three rounds for time: 500m row 20x burpee 15x power clean @ 115/75-lbs. At Home: three rounds for time: 50x bodyweight renegade row 50x mountain climber 20x burpee 15x dumbbell/object deadlift –or– 12x inchworm
Thursday, May 27, 2021
In Gym: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to May 24, 2019. At Home: “Quarantine Murph” run –or– cardio sequence […]