Tuesday, December 11, 2018
deadlift 5-5-5-5-5 Compare results to May 31, 2018.
Monday, December 10, 2018
for time: 1000m row 50x shoulder press @ 115/75-lbs. 50x strict pull-up 1000m run
Sunday, December 9, 2018
CrossFit MPH – WOD Metcon (Time) six rounds for time: 400m run 15x burpee
Turbo Saturday, December 8, 2018
With a continuously running clock, establish a two-rep max clean and jerk in 10 minutes. then, “Pre-Riot” in teams of two, for time: 100m medicine ball shuttle sprint @ 20/14-lbs. (per partner) 20x wall ball @ 20/14-lbs., 10-ft. target (per partner) 30x toes-to-bar (per partner) 40x synchro burpee 50x box jump, 24″ platform (alternate reps) […]
Friday, December 7, 2018
In teams of two, complete as many meters as possible on the rower in 40 minutes. Partners must switch every 500m.
Thursday, December 6, 2018
four rounds for time: 400m run 8x muscle-up
Wednesday, December 5, 2018
With a continuously running clock, you have eight minutes to complete 150x double under, 30x power snatch @ 135/95-lbs. and then in the remaining time as many front squats as possible.
Tuesday, December 4, 2018
bench press 10-10-10-10-10 Compare results to July 25, 2018.
Monday, December 3, 2018
for time: 40x dumbbell walking lunge @ 50/35-lb. dbs 60x strict anchored sit-up 8x rope climb, 12-ft., standing start 30x dumbbell walking lunge 40x strict anchored sit-up 6x rope climb 20x dumbbell walking lunge 20x strict anchored sit-up 4x rope climb
Sunday, December 2, 2018
CrossFit MPH – WOD Metcon (AMRAP – Reps) Complete 20 intervals of 40 seconds of work followed by 20 seconds of rest where the first five intervals are swings @ 55/35-lbs., the second five intervals are single-arm snatches, the third five intervals are lateral burpees, and finally, the last five intervals are calories rowed on […]