Wednesday, January 20, 2021
In Gym: “Wake Me Up Before You Joe Joe” two rounds for time: 46x box jump, 28/24″ platform 46x pushup 46-calorie row 46x strict sit-up At Home: “Wake Me Up Before You Joe Joe” two rounds for time: 46x tuck jump 46x pushup 46x renegade row 46x mountain climber 46x strict sit-up
Tuesday, January 19, 2021
In Gym: 10 one-minute rounds of: 10x lateral burpee max reps of power clean @ 155/105-lbs. Rest 90 seconds between rounds. At Home: 10 one-minute rounds of: 10x lateral burpee max reps of dumbbell/object clean –or– opposite arm and leg pike-up Rest one minute between rounds.
Monday, January 18, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 15-12-9 chest-to-bar pull-up overhead squat @ 135/95-lbs. –rest two minutes– 21-15-9 pull-up overhead squat @ 115/75-lbs. At Home: for time: 15-12-9 strict pull-up –or– sheet row –or– rotational sit-up heavier goblet squat –or– 2x squat –rest two minutes– 21-15-9 strict pull-up –or– sheet row […]
Sunday, January 17, 2021
In Gym: hang power snatch 3-3-3-3-3 Compare results to November 30, 2020. weighted ring dip 5-5-5-5-5 At Home: five one-minute rounds, rest exactly 90 seconds between rounds: 30-second plank hold max standing long jump then, as many rounds as possible in four minutes: dip option
Saturday, January 16, 2021
In Gym: Practice cleans for 12 minutes. then, as many rounds as possible in seven minutes: 5x box jump, 30/24″ platform 3x clean @ 225/155-lbs. Compare results to January 8, 2018. workout courtesy of crossfit.com At Home: as many rounds as possible in nine minutes: 5x tuck jump 3x clean dumbbell/object clean –or– 5x squat […]
Friday, January 15, 2021
In Gym: five rounds for time: 5x strict pull-up 10x pull-up 20-calorie row 20x back rack lunge @ 95/65-lbs. At Home: five rounds for time: 15x strict pull-up –or– 25x sheet row –or– 40x bodyweight renegade row 20x dumbbell/object lunge –or– 20x lunge jump 30x lunge
Thursday, January 14, 2021
In Gym: “Barbara Ann” five rounds, each for time: 20x handstand pushup 30x deadlift @ 135/95-lbs. 40x sit-up 50x double-under Rest exactly three minutes between rounds. At Home: five rounds, each for time: 20x handstand pushup –or– atomic pushup 30x dumbbell/object deadlift –or– single-leg romanian deadlift 40x sit-up 50x double-under –or– jumping jack Rest exactly […]
Wednesday, January 13, 2021
In Gym: On a 25-minute clock, five rounds for maximum distance: Row for 50 seconds & rest 10 seconds Row for 40 seconds & rest 20 seconds Row for 30 seconds & rest 30 seconds Row for 20 seconds & rest 40 seconds Row for 10 seconds & rest 50 seconds workout courtesy of crossfit.com […]
Tuesday, January 12, 2021
In Gym:“Bill Love Burpee“for time:20x burpee40x goblet squat @ 50/35-lbs.20x lateral burpee40x goblet squat @ 50/35-lbs.20x (burpee + box jump), 24/20″ platform40x goblet squat @ 50/35-lbs. At Home:“Bill Love Burpee“for time:20x burpee40x dumbbell/object goblet squat –or– 60x squat20x lateral burpee40x dumbbell/object –or– 60x squat20x (burpee + box jump), 24/20″ platform –or– 20x (burpee + tuck […]
Monday, January 11, 2021
In Gym: seven rounds, every three minutes: 5x heavy push jerk then, five rounds, every two minutes: 5x dumbbell shoulder press 10x dumbbell push press 20-second hollow hold At Home: 10 rounds, every two minutes: 5-10x pushup 5x dumbbell shoulder press –or– atomic pushup 5-10x dumbbell push press –or– staggered grip pushup 20-second hollow hold