Saturday, August 17, 2024
In Gym: for time: 42-30-18 pull-up swing @ 55/35-lbs. walking lunge @ 55/35-lbs. then, three sets for quality: 10-15x true strict bodyrow At Home: for time: 42-30-18 pulling option object swing object walking lunge –or– walking lunge
Friday, August 16, 2024
In Gym: 5 rounds for time: 12x push press @ 115/75-lbs. 14x burpee 100m single-arm farmer’s carry @ 70/50-lbs. At Home: 5 rounds for time: 12x object push press –or– atomic pushup 14x burpee 100x mountain climber
Thursday, August 15, 2024
In Gym: every minute, on-the-minute, for 10 minutes: 10x box jump, 24/20″ platform max power clean @ 135/95-lbs. in remaining time then, take 8 minutes to build up to a heavy power clean single. At Home: every minute, on-the-minute, for 10 minutes: 10x lunge jump max object power clean –or– superman in remaining time
Wednesday, August 14, 2024
In Gym: for time: 500m row 20x strict handstand pushup 500m row 35x hand-release pushup 500m row 50x pushup 500m row At Home: for time: 25x (sit-up + max vertical jump) 20x strict handstand pushup –or– atomic pushup 25x (sit-up + max vertical jump) 35x hand-release pushup 25x (sit-up + max vertical jump) 50x pushup
Tuesday, August 13, 2024
In Gym: back squat 7-7-7-7-7Begin each round every 3.5 minutes.then, two sets for quality: 10 pause back squat @ ½ heaviest weight lifted in part one 20x squat jump @ bodyweight or light dumbbell At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, three rounds for quality: […]
Monday, August 12, 2024
In Gym: every minute, on-the-minute, for 10 minutes 2 hang snatch then, four rounds for max reps: 1 minute: max rope climb, 15-ft. 1 minute: max hang power snatch @ 95/65-lbs. —1 minute rest– This workout is scored by the total hang power snatches completed, as well as the total rope climbs completed At Home: […]
Sunday, August 11, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for max repetitions: 1 minute: plank hold 1 minute: max box step-up @ 50/35-lbs., 24/20″ platform 1 minute: max deadlift @ 225/155-lbs. –no rest between rounds– At Home: four rounds for max repetitions: 1 minute: plank hold 1 minute: max object lunge –or– lunge […]
Saturday, August 10, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 12x wall ball @ 20/14-lbs., 10/9-ft. target 10x calories on any machine (row, bike, ski) 8x strict ring dip At Home: as many rounds as possible in 18 minutes: 12x single-arm object thruster –or– 12x squat jump 200m […]
Friday, August 9, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 5x power clean @ 155/105-lbs. 10x toes-to-bar then, take 10 minutes to build up to a heavy power clean single. At Home: as many rounds as possible in 10 minutes: 5x object power clean –or– (10x superman + […]
Thursday, August 8, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, five rounds for time: 100x double under *both athletes may work at the same time* 50x burpee *both athletes may work at the same time* 400m medicine ball run @ 20/14-lbs. *each partner runs 200m* 30x single-leg squat –or– 60x walking lunge […]