Tuesday, June 8, 2021
In Gym: seven rounds, beginning every minute: snatch pull + power snatch seven rounds, beginning every two minutes: 2x power snatch At Home: complete six sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8 standing long jump then, complete six sets, starting every 90 seconds: […]
Monday, June 7, 2021
In Gym: for time: 400m run 21x dumbbell shoulder-to-overhead @ 100/70-lbs. 400m run 18x dumbbell shoulder-to-overhead 400m run 15x dumbbell shoulder-to-overhead 400m run At Home: for time: 400m run –or– 50x mountain climber + 50x high knees 21x object shoulder-to-overhead –or– atomic pushup 400m run –or– 50x mountain climber + 50x high knees 18x object […]
Sunday, June 6, 2021
In Gym: as many rounds as possible in 15 minutes: 1-2-3-4-5-6-7-8-9-10… box jump over, 24/20″ platform strict bodyrow strict sit-up *Add a repetition each round. At Home: as many rounds as possible in 15 minutes: 1-2-3-4-5-6-7-8-9-10… (squat + squat jump) sheet row –or– 2x superman strict sit-up
Saturday, June 5, 2021
In Gym: bench press 10-10-5-5-3-3-3 *Begin each round every three minutes. then, for quality: 30-second ring support hold 15-30 strict handstand pushup –or– atomic pushup off bench 30-second ring support hold At Home: four two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles: 10x pushup, 2-second […]
Friday, June 4, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: “#$^%&)!!” four rounds for time: 200m run 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk 200m row At Home: “#$^%&)!!” four rounds for time: 50x jumping jack 12x dumbbell/object deadlift –or– inchworm 9x hang power clean –or– standing long jump 6x push press […]
Thursday, June 3, 2021
In Gym:two rounds for time:30x burpee30x double under30x toes-to-bar30x double under30x wall ball @ 20/14-lbs., 10-ft. target30x double under At Home:two rounds for time:30x burpee30x elevated toe tap30x virtual toes-to-bar30x elevated toe tap30x single-arm dumbbell/object thruster –or– squat jump30x elevated toe tap
Wednesday, June 2, 2021
In Gym:five rounds for time:400m row25x box jump, 24/20″ platform Compare results to June 30, 2020. At Home:five rounds for time:4x (20x lateral agility hop + 20x high knees)15x standing long jump –or– 25x squat drop
Tuesday, June 1, 2021
In Gym: front squat 3-3-3-3-3 *Begin each round every two minutes. Then, complete as many strict pull-ups as possible in 12 minutes. Stop and record a score if you reach 100 reps. At Home: at the top of every minute: minutes 1-5: 10-12x dumbbell/object front squat –or– 10-16 Bulgarian split squat minutes 6-10: 7-10x dumbbell/object […]
Monday, May 31, 2021
Rest Day – Happy Memorial Day!
Sunday, May 30, 2021
In Gym: as many rounds as possible in 18 minutes: 3x wall climb 5x strict toes-to-bar 25x double under At Home: as many rounds as possible in 18 minutes: 3x wall climb –or– 6x atomic pushup 10x pike-up –or– v-up 25x double under –or– double under tap drill