Saturday, November 23, 2024
In Gym: “Big Lift Saturday” snatch 1-1-1-1-1 clean and jerk 1-1-1-1-1 Begin each round every three minutes for both lifts. At Home: run 5km* *At the top of every 3-minute interval (including the 0:00 mark), perform 20x squat jump before proceeding to run.
Friday, November 22, 2024
In Gym: six rounds for time: 8x strict handstand pushup 12x burpee pull-up At Home: six rounds for time: 12x (inchworm + 1-2 pushup) 16x (burpee pull-up) –or– 30x burpee
Thursday, November 21, 2024
In Gym: for time: 50x front rack lunge @ 55/35-lbs. 50x wall ball @ 20/14-lbs., 10/9-ft. target 800m run 50x wall ball 50x front rack lunge At Home: for time: 50x object front rack lunge –or– lunge 50x single-arm object thruster –or– squat jump 800m run 50x single-arm object thruster –or– squat jump 50x […]
Wednesday, November 20, 2024
In Gym: four rounds; as many repetitions as possible: 1 minute: shoulder press @ 115/75-lbs. 1 minute: rope climb 1 minute: rest then, 6 sets for quality: 1 low hang power snatch + 1 low hang (squat) snatch @ light weights *Begin each round every 2 minutes. At Home: as many rounds as possible […]
Tuesday, November 19, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3-3 then, as many rounds as possible in 5 minutes: 6x single-arm devil’s press @ 50/35-lbs. 15x v-up –or– pike-up At Home: as many rounds as possible in 15 minutes: 6x object single-arm devil’s press –or– MPH-standard burpee 15x v-up –or– pike-up 21x air squat
Tuesday, November 19, 2024
In Gym: deadlift 3-3-3-3-3-3-3 then, as many rounds as possible in 5 minutes: 6x single-arm devil’s press @ 50/35-lbs. 15x v-up –or– pike-up At Home: as many rounds as possible in 15 minutes: 6x object single-arm devil’s press –or– MPH-standard burpee 15x v-up –or– pike-up 21x air squat
Monday, November 18, 2024
In Gym: three five-minute rounds; rest exactly one minute between rounds: 12x front squat @ 155/105-lbs. 24x pushup max calorie row in remaining time At Home: three five-minute rounds; rest exactly one minute between rounds: 12x object front squat –or– 24x squat 24x pushup max rounds of (4x no pushup burpee + 10x object/bodyweight […]
Sunday, November 17, 2024
In Gym: three rounds for time: 15x push press @ 135/95-lbs. 10x ring muscle-up At Home: three rounds for time: 15x object push press 15x pull-up option
Saturday, November 16, 2024
In Gym: as many rounds as possible in 15 minutes: 30x front rack lunge @ 100/70-lbs. 20x sit-up 10x wall climb At Home: as many rounds as possible in 15 minutes: 30x single-arm object lunge –or– 30x walking lunge 20x sit-up 10x wall climb –or– 10x (inchworm + pushup)
Friday, November 15, 2024
In Gym: clean deadlift to knee + clean 5x 1 @ warm-up weights clean and jerk 2-2-2-2-2-2 Begin each round every 2.5 minutes. then, tabata pushup At Home: 8 rounds, every 90 seconds: (2 object power clean + 2 front squat + 2 push jerk) –or– (4 burpee + 10 squat […]