Tuesday, June 30, 2020
five rounds for time: 400m row –or– 400m run –or– 4x (20x lateral agility hop + 20x high knees) 25x box jump, 24/20″ platform –or– 10x standing long jump –or– 20x squat drop
Monday, June 29, 2020
Happy birthday, Coach Chase! “Chasing Kettlebells” as many rounds as possible in 12 minutes: 6x weight complex* –or– bodyweight complex* 29x air squat *1 weight complex = 1 power clean + 1 front squat + 1 push press *1 bodyweight complex = 1 tuck jump + 4 mountain climber + 2 pushup
Sunday, June 28, 2020
as many rounds as possible in 12 minutes: 10x lateral burpee 10x pike-up –or– v-up Zoom class links: 10am 11:30am
Saturday, June 27, 2020
CrossFit MPH – WOD Metcon Metcon (Time) for time*: 27-21-18-15-9 atomic pushup, feet elevated –or– atomic pushup, feet on floor –or– strict handstand pushup *Between each set, complete 100x jumping jack Compare results to March 20, 2020.
Friday, June 26, 2020
four cycles, as many repetitions as possible in three minutes; rest exactly 60 seconds between rounds: 20x lunge jump + max front squat –or– max standing long jump then, tabata squat *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. Zoom class links: 6am 7am 8am […]
Thursday, June 25, 2020
nine rounds for time: 5x strict pull-up –or– 10x sheet row — 30x mountain climber 10x strict sit-up 15x hollow rock Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Wednesday, June 24, 2020
as many rounds as possible in 15 minutes: 400m run –or– 2 rounds of (35x jumping jacks + 35x high knees) 12x hang power clean –or– 10x standing long jump 15x shoulder-to-overhead –or– atomic pushup Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Tuesday, June 23, 2020
every two minutes, on-the-minute, for 18 minutes: 11x pushup 22x squat 11x pushup Zoom class links: 7am 8am 12pm 1pm (stretching) 5pm 6pm
Monday, June 22, 2020
two rounds for time: 30x devil’s press –or– 45x tuck jump 30x sit-up 30x swing –or– pushup 30x strict pull-up –or– 50x sheet row –or– 75 plank shoulder taps 30x front rack lunge –or– 60x lunge Zoom class links: 6am 7am 8am 12pm 5pm 6pm
Sunday, June 21, 2020
10 rounds for time: 5x atomic pushup –or– 3x strict handstand pushup 10x burpee Zoom class links: 10am 11:30am