Saturday, August 7, 2021
CrossFit MPH – WOD In Gym: as many rounds as possible in 18 minutes: 6x box jump, 24/20″ platform 5x strict pull-up 4x hang power clean *For rounds 1-3, use 185/125 on the bar. For rounds 4-6, use 165/115, and for rounds 7 and on use 135/95-lbs. At Home: as many rounds as possible in […]
Friday, August 6, 2021
In Gym: front squat 5-5-3-3-1-1-1-1-1 *Begin each round every three minutes. then, practice rope climbs or legless rope climbs for 10 minutes. At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat then, three rounds for quality: 60-second plank hold […]
Thursday, August 5, 2021
In Gym: five rounds for time: 7x deadlift @ 275/185-lbs. 10x lateral burpee At Home: five rounds for time: 15x object deadlift –or– 7x per side single leg romanian deadlift 10x lateral burpee
Wednesday, August 4, 2021
In Gym: for time: three rounds: 400m run 75x double under 10x bar muscle-up At Home: for time: three rounds: 400m run –or– 30x no pushup burpee 75x lateral skater hop 15x strict pull-up –or– 25x sheet row –or– 30x strict sit-up
Tuesday, August 3, 2021
In Gym: in teams of two, two rounds for time: 1500m row 200x goblet lunge @ 55/35-lbs. 100x swing In this workout, we will have one person work at a time on the rower. Both athletes can work at the same time on the goblet lunges and swings. At Home: two rounds for time: 1200m […]
Monday, August 2, 2021
In Gym: shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 *Begin each round every two minutes. At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push jerk […]
Sunday, August 1, 2021
In Gym: as many rounds as possible in 20 minutes: 24x double under 16x step-up @ 50/35-lbs., 24/20″ platform 12x pushup At Home: as many rounds as possible in 20 minutes: 24x elevated toe tap 16x object step-up –or– object lunge –or– 24x step-up –or– 24x lunge 12x pushup
Saturday, July 31, 2021
In Gym: 32 minutes, every minute, on-the-minute: minute 1: 2-5x rope climb, 12-ft. (standing start) minute 2: 10x dumbbell push press @ 50/35-lb. dbs minute 3: 20x single-arm snatch, 50/35-lbs. minute 4: rest At Home: 32 minutes, every minute, on-the-minute: minute 1: 8x per side of object bentover row –or– 16x pike-up minute 2: 10x […]
Friday, July 30, 2021
In Gym: five rounds for time: 400m run 10x back squat @ 205/135-lbs. then, tabata plank At Home: five rounds for time: 400m run –or– 2 rounds of (15x star jump + 30x jumping jack) 20x object squat –or– 50x squat then, tabata plank
Thursday, June 29, 2021
In Gym: for time: 3-minute handstand hold 75x strict sit-up 150-ft. handstand walk 75x strict sit-up 30x handstand pushup At Home: for time: 3-minute atomic hold –or– 3-minute handstand hold 75x strict sit-up 30x (inchworm + atomic pushup) 75x strict sit-up 30x atomic pushup