Friday, November 20, 2020
In Gym: in teams of two, for time*: 200x double under 60x power clean @ 135/95-lbs. 400m farmer’s carry @ 110/70-lbs. 60x power clean 200x double under *One partner works at a time for the power cleans and farmer’s carries. Farmer’s carries switch at 100m intervals. Both partners may work at the same time on […]
Thursday, November 19, 2020
six rounds, every three minutes: 3x split jerk five rounds, every two minutes: 45-second handstand hold (freestanding, if possible)
Wednesday, November 18, 2020
for time: 30-20-10 toes-to-bar –or– 2x pike-up back rack lunge @ 125/83-lbs. –or– lunge option
Tuesday, November 17, 2020
In Gym: in teams of two, for time: 5000m row 2-mile run 100x burpee *The row must be done in two 2500m increments (one for each athlete). Athletes can break up the other work in any way that they choose. At Home: as many rounds as possible in 18 minutes: 50x mountain climber 50x jumping […]
Monday, November 16, 2020
front squat 5-5-5-5-5 Compare results to August 31, 2020. At Home: five rounds: 90 seconds to complete 10 weighted squat jump + max squat option –rest 90 seconds–
Sunday, November 15, 2020
five three-minute rounds, rest exactly one minute between rounds: 500m row –or– 400m run –or– (30x bodyweight renegade row + 30x high knees + 30x skipping) max sit-up
Saturday, November 14, 2020
deadlift 2-2-2-2-2-2-2 then, practice strict muscle-ups for 12 minutes. At Home: six rounds for time: 16x superman, 1-second hold at top of rep 16x deadlift –or– single-leg romanian deadlift, weighted or unweighted 8x strict pull-up –or– 16x sheet row –or– 16x pike-up
Friday, November 13, 2020
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 10-15-20-15-10 lateral burpee front squat @ 135/95-lbs. At Home: for time: 10-15-20-15-10 lateral burpee over barrier dumbbell/object front squat –or– 2x squat jump
Thursday, November 12, 2020
In Gym: five rounds, every 2 minutes: 5x shoulder press five rounds, every 2 minutes: 4x push press five rounds, every 2 minutes: 3x push jerk At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup […]
Wednesday, November 11, 2020
IN GYM: “Chad“ With a 20-inch box and up to 45/30-lbs.: Option #1: 40-minute AMRAP of step-ups Team of two, one person works at a time Partners accrue reps together, stopping at 1000 reps Option #2: 50-minute AMRAP of step-ups Team of two, one person works at a time Partners accrue reps together, stopping at […]