Monday, April 26, 2021
In Gym: for time: Row as many meters as possible in 24 minutes, stopping at 4000m if you get there. *At the top of every four minutes (including the first minute), complete a 20-second pull-up bar hang and 4x wall climb. At Home: for time: Complete as many burpees as possible in 16 minutes. *At […]
Sunday, April 25, 2021
In Gym:as many rounds as possible in 15 minutes:5x strict ring dip10x box jump, 28/24″ platform20x single-arm snatch @ 55/35-lbs. At Home:as many rounds as possible in 15 minutes:5x dip option10x tuck jump20x single-arm dumbell/object snatch –or– rotational sit-up
Saturday, April 24, 2021
In Gym:for time:20-15-10-5hang power clean @ 135/95-lbs.(1 squat jump + 2 lunge jump) Then, take eight minutes to build up to a heavy hang power clean single for the day. At Home:for time:20-15-10-5-10dumbbell/object hang power clean –or– inchworm walkout(1 squat jump + 2 lunge jump)
Friday, April 23, 2021
In Gym: “Ralphie” in teams of two*: 20 rounds for time: 9x deadlift @ 205/135-lbs. 8x strict sit-up 7x weighted pushup @ 45/25-lbs. 6x chest-to-bar pull-up *Partners may split the work equally. Both partners may work at the same time. At Home: “Ralphie” 10 rounds for time: 9x dumbbell/object deadlift –or– single-leg romanian deadlift 8x […]
Thursday, April 22, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: “Quarterfinals Test 3” for time: 120x wall ball @ 20/14-lbs., 10/9-ft. 120x calorie row then, five sets, start every two minutes: 10 single-arm bent-over row per side 30-second ring support hold At Home: “Quarterfinals Test 3” for time: 120x single-arm dumbbell/object thruster –or– squat jump 120x […]
Wednesday, April 21, 2021
In Gym: front squat* 4-4-4-4-4-4-4-4 *Start each round every three minutes. At Home: three four-minute rounds, rest exactly one minute between rounds 1-minute plank hold 20x dumbbell/object squat –or– 20x air squat max time in wall squat hold
Tuesday, April 20, 2021
In Gym: for time: 800m run 40x burpee 30x toes-to-bar 400m run 30x burpee 20x toes-to-bar 200m run 20x burpee 10x toes-to-bar At Home: for time: 80x jumping jack 80x high knees 40x burpee 30x virtual toes-to-bar 40x jumping jack 40x high knees 30x burpee 20x virtual toes-to-bar 40x jumping jack 40x high knees 20x […]
Monday, April 19, 2021
In Gym: “Quarterfinals Test 1” for time: three rounds: 10x strict handstand push-up 10x dumbbell hang power clean @ 50/35-lb. dbs 50x double under –rest one minute– three rounds: 10x handstand pushup 10x dumbbell shoulder-to-overhead @ 50/35-lb. dbs 50x double-under workout courtesy of crossfit.com At Home: “Quarterfinals Test 1” five rounds for time: 10x atomic […]
Sunday, April 18, 2021
In Gym: four rounds for time: 500m row 50x walking lunge At Home: four rounds for time: 400m run –or– (50x bodyweight row + 80x high knees) 50x walking lunge
Saturday, April 17, 2021
In Gym: for time: 21x front squat @ 165/115-lbs. 14x bar muscle-up 15x front squat 10x bar muscle-up 9x front squat 6x bar muscle-up At Home: for time: 36x goblet pause squat –or– pause squat 14x strict chin-up –or– 36x opposite arm and leg touch 24x goblet pause squat –or– pause squat 10x strict chin-up […]