Friday, June 18, 2021
In Gym: four rounds for time: 1 minute of max strict ring dips 20x russian swing @ 70/55-lbs. 800m run *Your score is the total time to completion and the total number of ring dips each round. At Home: four rounds for time: 1 minute max reps of dip option 20x object swing –or– 10x […]
Thursday, June 17, 2021
In Gym: every minute, on-the-minute, for 18 minutes: minute 1: 1-4 rope climb minute 2: 8-17 burpee minute 3: rest At Home: every minute, on-the-minute, for 18 minutes: minute 1: 1-5 strict pull-up –or– 6-10 object bent-over row –or– 6-10 pike-up minute 2: 8-17 burpee minute 3: rest
Wednesday, June 16, 2021
In Gym: in teams of two, 14 rounds for time*: 20/15 calorie row 5x deadlift @ 275/185-lbs. 10x wall ball @ 20/14-lbs., 10-foot target *Partner 1 completes the first round, while partner 2 rests. Then, partner 2 completes the second round, while partner 1 rests. At Home: seven rounds for time: 10x star jump 10x […]
Tuesday, June 15, 2021
In Gym: as many rounds as possible in 20 minutes: 400m run 20x pull-up 25x pushup At Home: as many rounds as possible in 20 minutes: 400m run –or– (75x jumping jack) 20x sheet row –or– rotational sit-up 25x pushup
Monday, June 14, 2021
In Gym: five rounds, beginning every three minutes: 1 hang power clean + 1 hang squat clean five rounds, beginning every two minutes: 10x front squat At Home: five rounds, every three minutes: 30-second wall sit hold + 5x standing long jump + 1-minute plank hold then, five rounds, every minute: 10 object front squat […]
Sunday, June 13, 2021
In Gym:as many rounds as possible in 15 minutes:30x walking lunge10x devil’s press @ 45/35-lbs.–rest 30 seconds– At Home:as many rounds as possible in 15 minutes:30x walking lunge10x MPH-standard burpee–rest 30 seconds–
Saturday, June 12, 2021
In Gym: overhead squat 5-5-5-5-5 *Begin each round every four minutes. then, three rounds for quality: 10x barbell bent-over row 20x barbell weighted lunge At Home: seven rounds: 45 seconds max squat option –rest 90 seconds– then, three rounds for quality: 10x bent-over row –or– 20x scapular pushup 10x object weighted lunge –or– 15x Bulgarian […]
Friday, June 11, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: 10 rounds for time: 7x wall ball @ 20/14-lbs. 7x pull-up At Home: 10 rounds for time: 7x single-arm thruster –or– squat jump 7x sheet row –or– dumbbell renegade row –or– 14x renegade row
Thursday, June 10, 2021
In Gym: as many repetitions as possible: 5 minutes of double unders 5 minutes of clean and jerks @ 95/65-lbs. 3 minutes of double unders 3 minutes of clean and jerks 1 minute of double unders 1 minute of clean and jerks At Home: as many repetitions as possible: 4 minutes of burpees 4 minutes […]
Wednesday, June 9, 2021
In Gym: as many rounds as possible in 18 minutes*: 200m weighted run 10x ring dip 20x single-leg squat (alternating, total) *You have the option to use a 20/14-lb. weight vest for the workout, OR a 20/14-lb. med ball for just the running section. At Home: as many rounds as possible in 18 minutes*: 30x […]