Thursday, December 10, 2020
In Gym: back squat 10-10-10-10-10 then, practice handstands for 10 minutes. At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat Compare all results to October 9, 2020.
Wednesday, December 9, 2020
as many repetitions as possible: 2 minutes max double under –or– lateral jump –15 seconds rest– 2 minutes max strict weighted pull-up @ 30/20-lbs. –or– inchworm –15 seconds rest– 90 seconds max double under -or– lateral jump –15 seconds rest– 90 seconds max strict weighted pull-up –or– inchworm –15 seconds rest– 60 seconds max double […]
Tuesday, December 8, 2020
In Gym: six rounds, every two minutes: 1 hang power clean + 1 power clean six rounds, every two minutes: 1 hang squat clean + 1 squat clean At Home: 6 rounds, every 90 seconds: 3-5 dumbbell/object hang power clean + 3-5 dumbbell/object power clean –or– 10x floor-to-jump + 20x hollow rock 6 rounds, every […]
Monday, December 7, 2020
for time: 40/33-calorie row –or– 50x high knees + 50x jumping jack + 50x skipping in place 30x thruster @ 75/55-lbs. –or– dumbbell/object thruster –or– 50x squat jump 20x ring dip –or– dip option 20x burpee + box jump, 24/20″ platform –or– burpee + tuck jump 20x ring dip –or– dip option 30x thruster -or– […]
Sunday, November 6, 2020
two rounds for time: 50x swing @ 55/35-lbs. –or– squat jump 45x true strict bodyrow –or– 100x bodyweight renegade 800m run –or– 6 rounds cardio complex cardio complex = (10 no pushup burpee + 15 mountain climber)
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