Saturday, March 27, 2021
In Gym: five rounds, every minute: 1 snatch pull + 1 snatch five rounds, every two minutes: 2 snatch five rounds, every three minutes: 3 back squat At Home: complete five sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8x weighted squat jump then, complete […]
Friday, March 26, 2021
In Gym: in teams of two, three rounds for time*: 1000m row 50x toes-to-bar 200m farmer’s carry *Teams will split the work. At Home: three rounds for time: 80x mountain climber 80x high knees 25x virtual toes-to-bar 1-minute dumbbell/object farmer’s hold –or– 30-second side plank per side
Thursday, March 25, 2021
In Gym: “Level 1” three rounds for time: 15x thruster @ 95/65-lbs. 12x lateral burpee At Home: “Level 1” three rounds for time: 15x dumbbell/object thruster –or– (15x squat jump + 10x atomic pushup) 12x lateral burpee
Wednesday, March 24, 2021
CrossFit MPH – WOD Metcon (No Measure) deadlift* 5-5-5-5-5 *Begin each round every three minutes. two rounds for quality; rest amply between rounds: max strict pull-up 10x barbell reverse lunge 10x lunge jump At Home: as many rounds as possible in 10 minutes: 16x superman, 1-second hold at top of rep 16x dumbbell/object deadlift jump […]
Tuesday, March 23, 2021
In Gym: for time: 200m run 10x strict handstand pushup 10x back squat @ 135/95-lbs. 400m run 20x strict handstand pushup 20x back squat 200m run 10x strict handstand pushup 10x back squat At Home: for time: 50x jumping jack 10x atomic pushup 20x dumbbell/object squat –or– 20x squat, 1-second pause at bottom 100x jumping […]
Monday, March 22, 2021
In Gym: “21.2″/”17.1” for time: 10x dumbbell snatch @ 50/35-lb. dumbbell 15x (burpee + box jump-over) @ 24/20″ platform 20x dumbbell snatch 15x (burpee + box jump-over) 30x dumbbell snatch 15x (burpee + box jump-over) 40x dumbbell snatch 15x (burpee + box jump-over) 50x dumbbell snatch 15x (burpee + box jump-over) Compare results to February […]
Sunday, March 21, 2021
In Gym: four rounds for time: 20x true strict bodyrow 30x double under 400m run –1 minute of rest– At Home: four rounds for time: 20x strict bodyrow 10x no pushup burpee 35x elevated toe tap 50x agility hop –1 minute of rest–
Saturday, March 20, 2021
In Gym: bench press* 10-10-5-5-3-3-3 Begin each set every 3 minutes. then, five rounds for quality: 5x weighted ring dip 10x barbell bent-over row 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 […]
Friday, March 19, 2021
In Gym: for time: 500m row 50x air squat 20x hang power snatch @ 95/65-lbs. 500m row 50x air squat 15x hang power snatch @ 115/80-lbs. 500m row 50x air squat 10x hang power snatch @ 135/95-lbs. At Home: for time: 50x bodyweight renegade row 15x plank up down 50x air squat 25x dumbbell/object hang […]
Thursday, March 18, 2021
In Gym:seven rounds time:20x box jump, 24/20″ platform10x pull-up At Home:seven rounds time:20x lunge jump7x strict pull-up –or– 10x sheet row –or– 10x rotational sit-up