Category: Uncategorized

Friday, December 31, 2021

In Gym: front squat 10-7-5-3-3-1-1-1-1 *Begin each round every three minutes. then, two rounds for quality: 20x false-grip strict bodyrow 40x pike-up At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat then, three rounds for quality: 60-second plank hold […]

Tuesday, December 28, 2021

CrossFit MPH – WOD Metcon (No Measure) In Gym; 1x power clean + 2x squat clean + 4x deadlift 1-1-1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. At Home: five rounds for time: 6x object power clean –or– squat jump 8x object squat clean –or– burpee 10x object […]

Friday, December 10, 2021

CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 10-15-20-15-10 bench press @ 135/95-lbs. box jump, 36/30″ platform At Home: for time: 10-15-20-15-10 explosive pushup (sit-up + tuck jump)

Friday, November 5, 2021

CrossFit MPH – WOD Metcon (No Measure) In Gym: deadlift 5-5-5-5-5 Begin each round every four minutes. then, three rounds for quality, rest amply between rounds: 5x strict false grip chest-to-bar pull-up –or– 5x strict muscle-up –or– 5-10x strict pull-up At Home: as many rounds as possible in 10 minutes: 6x superman, 1-second hold at […]

Saturday, October 23, 2021

In Gym:“Cinnamon Spice”eight three-minute rounds, switching partner one and two roles each round:partner 1: 400m runpartner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team’s total back squat and swing number, accumulated from all six rounds. Compare […]

Sunday, October 17, 2021

In Gym: On a 25-minute clock, five rounds for maximum distance: Row for 50 seconds & rest 10 seconds Row for 40 seconds & rest 20 seconds Row for 30 seconds & rest 30 seconds Row for 20 seconds & rest 40 seconds Row for 10 seconds & rest 50 seconds Compare results to January […]