Saturday, December 5, 2020
In Gym: every 90 seconds for 18 rounds: odd rounds: 3 shoulder press, bar is pulled from the ground even rounds: 3 heavy front squat, bar is pulled from the rack At Home: every 90 seconds for 18 rounds: odd rounds: 3-8 dumbbell/object shoulder press –or– atomic pushup even rounds: 3-10 dumbbell/object front squat –or– […]
Thursday, December 4, 2020
CrossFit MPH – WOD Metcon (No Measure) In Gym: ten rounds: one minute farmer’s hold @ 110/70-lbs. one minute max calorie row one minute rest At Home: complete as many rounds as possible in 15 minutes: 5x (inchworm + pushup) 10x dumbbell/object deadlift –or– single-leg romanian deadlift 15x sit-up
Thursday, December 3, 2020
for time: three rounds of “Cindy*” 10x clean and jerk @ 155/105-lbs. two rounds of “Cindy” 7x clean and jerk one round of “Cindy” 5x clean and jerk *One round of “Cindy” is 5x pull-up + 10x pushup + 15x squat. Compare results to February 6, 2016.
Wednesday, December 2, 2020
as many rounds as possible in 14 minutes: 10x burpee 10x single-arm overhead lunge @ 50/35-lbs. –or– 20x lunge 20x double under –or– 20x jumping jack
Tuesday, December 1, 2020
four rounds for time: 15x toes-to-bar –or– 30x pike-up/v-up 15x box jump, 36/30″ platform–or– tuck jump
Monday, November 30, 2020
In Gym: hang power snatch 3-3-3-3-3 Compare results to October 3, 2020. then, practice kipping pull-ups or chest-lo-bar pull-ups for 10 minutes. At Home: four four-minute rounds, no rest between rounds: 90-second plank hold 12x rotational pushup max lateral burpee
Sunday, November 29, 2020
In Gym: Row for 16 minutes for maximum distance. At the top of every 2-minute interval, complete 15x wall ball. At Home: Complete as many burpees as possible in 16 minutes. At the top of every 2-minute interval, complete 15x single-arm thruster –or– 20x air squat
Saturday, November 28, 2020
for time*: 27-21-18-15-9 strict handstand pushup –or– atomic pushup, feet elevated –or– atomic pushup, feet on floor *Between each set, complete a 450m run –or– 100x jumping jack –or– 80x double under Compare similar results to June 27, 2020
Friday, November 27, 2020
In Person: as many repetitions as possible in three minutes: back squat @ 225/155-lbs. then, “Legs Gone Bad” as many repetitions as possible, stopping at 150 reps or 15 minutes, whichever comes first: 150x (1 squat jump + 2 lunge jump) Compare results to May 31, 2020. workout courtesy of Alec Smith At Home: “Legs Gone […]
Thursday, November 26, 2020
“Quarantine 4” four rounds for time: 20x forward burpee over barrier 30x sit-up Compare results to September 6, 2020.