Thursday, May 6, 2021
In Gym: “Murph Variant 2” as many rounds as possible in 22 minutes*: 100m run 5x pull-up 10x pushup 15x squat 200m run 10x pull-up 20x pushup 30x squat 300m run 15x pull-up 30x pushup 45x squat *If you reach the end of this sequence, begin from the top again. At Home: “Murph Variant 2” […]
Wednesday, May 5, 2021
In Gym: five rounds for time: 15x front squat @ 115/75-lbs. 65x double under At Home: five rounds for time: 15x dumbbell/object front squat 45x lateral jump
Tuesday, May 4, 2021
In Gym:every minute for 10 minutes:4x jerk @ 185/125-lbs.8x burpee At Home:every minute for 10 minutes:6x dumbbell/object push press –or– atomic pushup8x burpee
Monday, May 3, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: six rounds, every two minutes: 3x heavy deadlift then, six rounds, every two minutes: 2x heavy power clean At Home: five rounds, every two minutes: 30x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every two minutes: 20x lunge jump 5-10x dumbbell/object […]
Sunday, May 2, 2021
In Gym: as many rounds as possible in 20 minutes: 10x strict pull-up 20x rotational sit-up 30x step-up, 24/20″ platform @ 50/35-lbs. At Home: as many rounds as possible in 20 minutes: 10x strict pull-up –or– sheet row –or– 20x superman 20x rotational sit-up 30x dumbbell/object step-up –or– (dumbbell/object) reverse lunge
Saturday, May 1, 2021
In Gym: bench press* 7-7-7-5-5-3-3 *Begin every three minutes. weighted ring dip* 5-5-5-5-5 *Begin every two minutes. At Home: five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles: 10x pushup, 2-second hold at 90 degrees on the descent 5x staggered grip pushup 10-second superman hold […]
Friday, April 30, 2021
In Gym: for time: 3-9-15-21-15-9-3 box jump, 30/24″ platform toes-to-bar back rack lunge @ 115/75-lbs. At Home: for time: 3-9-15-21-15-9-3 squat jump virtual toes-to-bar dumbbell/object lunge –or– 2x lunge
Thursday, April 29, 2021
In Gym: seven rounds, every 90 seconds: 1x snatch or power snatch (athlete choice). then, as many repetitions as possible in nine minutes: 3x power snatch @ 135/95-lbs. 6x lateral burpee At Home: as many repetitions as possible in 11 minutes: 6x dumbbell/object single-arm snatch –or– tuck jump 6x lateral burpee
Wednesday, April 28, 2021
In Gym: “Murph Variant 1” as many rounds as possible in seven minutes: 200m run 30x double under –rest two minutes– as many rounds as possible in 10 minutes: 5x pull-up 10x pushup 15x squat –rest two minutes– as many rounds as possible in seven minutes: 200m run 30x double under At Home: “Murph Variant […]
Tuesday, April 27, 2021
In Gym: five rounds, every three minutes: 10 heavy thruster five rounds, every two minutes: 3 heavy back squat At Home: five rounds, rest amply between rounds: 10x dumbbell/object thruster + max dumbbell front squat –or– 10 pause squat jump + max squat