Sunday, May 9, 2021
In Gym: three rounds for time: 500m row 20x Russian swing @ 70/55-lbs. 400m run At Home: three rounds for time: 50x bodyweight renegade row 50x high knees 30x dumbbell/object Russian swing –or– 10x inchworm 400m run –or– 25x no pushup burpee
Saturday, May 8, 2021
In Gym: for time: 18-12-6-3 toes-to-bar handstand pushup (burpee + box jump), 24/20″ platform At Home: for time: 18-12-6-3 toes-to-bar atomic pushup (burpee + tuck jump)
Friday, May 7, 2021
In Gym: five rounds, beginning every minute: 1x hang power snatch + 1x overhead squat eight rounds, beginning every two minutes: 2x hang snatch At Home: complete four sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8x explosive dumbbell burpee then, complete three sets, starting […]
Thursday, May 6, 2021
In Gym: “Murph Variant 2” as many rounds as possible in 22 minutes*: 100m run 5x pull-up 10x pushup 15x squat 200m run 10x pull-up 20x pushup 30x squat 300m run 15x pull-up 30x pushup 45x squat *If you reach the end of this sequence, begin from the top again. At Home: “Murph Variant 2” […]
Wednesday, May 5, 2021
In Gym: five rounds for time: 15x front squat @ 115/75-lbs. 65x double under At Home: five rounds for time: 15x dumbbell/object front squat 45x lateral jump
Tuesday, May 4, 2021
In Gym:every minute for 10 minutes:4x jerk @ 185/125-lbs.8x burpee At Home:every minute for 10 minutes:6x dumbbell/object push press –or– atomic pushup8x burpee
Monday, May 3, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: six rounds, every two minutes: 3x heavy deadlift then, six rounds, every two minutes: 2x heavy power clean At Home: five rounds, every two minutes: 30x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every two minutes: 20x lunge jump 5-10x dumbbell/object […]
Sunday, May 2, 2021
In Gym: as many rounds as possible in 20 minutes: 10x strict pull-up 20x rotational sit-up 30x step-up, 24/20″ platform @ 50/35-lbs. At Home: as many rounds as possible in 20 minutes: 10x strict pull-up –or– sheet row –or– 20x superman 20x rotational sit-up 30x dumbbell/object step-up –or– (dumbbell/object) reverse lunge
Saturday, May 1, 2021
In Gym: bench press* 7-7-7-5-5-3-3 *Begin every three minutes. weighted ring dip* 5-5-5-5-5 *Begin every two minutes. At Home: 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 grip pushup 10-second superman hold […]
Friday, April 30, 2021
In Gym: for time: 3-9-15-21-15-9-3 box jump, 30/24″ platform toes-to-bar back rack lunge @ 115/75-lbs. At Home: for time: 3-9-15-21-15-9-3 squat jump virtual toes-to-bar dumbbell/object lunge –or– 2x lunge