Wednesday, September 19, 2018
five rounds for time: 25x swing @ 55/35-lbs. 25x sit-up 25x box jump, 24/20″ platform
Tuesday, September 18, 2018
back squat 2-2-2-2-2
Monday, September 17, 2018
“Bropacalypse” three rounds for time: 50x double-under 7x hang power snatch @ 165/115-lbs. 21x burpee Compare results to June 28, 2013.
Turbo Saturday, September 15, 2018
Turbo Saturday With a continuously running clock, establish a two-rep max thruster in 10 minutes. then, in teams of two, for time: 1-mile run 40x ctb pull-up 50x synchro burpee 100x wall ball @ 20/14-lbs., 10-ft. target 50x box jump, 30/24″ platform 40x ctb pull-up 1-mile run Teams must complete the run as a relay […]
Friday, September 14, 2018
CrossFit MPH – WOD Metcon Metcon (Time) four rounds for time: 7x turkish get-up, right arm @ 70/55-lbs. 30″ L-sit 7x turkish get-up, left arm 30x hollow rock
Thursday, September 13, 2018
CrossFit MPH – WOD Weightlifting Bench Press five rounds, rest amply between rounds: max bench press @ body weight Metcon Metcon (Time) then, for time: run one mile
Wednesday, September 12, 2018
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are front rack weighted lunges @ 95/65-lbs., the second eight intervals are rowing, the third eight intervals are goblet squats @ 75/55-lbs. and finally, the last eight intervals are hang power cleans. There is a one-minute […]
Tuesday, September 11, 2018
“Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to May 23, 2017. workout courtesy of crossfit.com
Monday, September 10, 2018
snatch 2-2-2-2-2 Compare results to June 5, 2018.
Sunday, September 9, 2018
CrossFit MPH – WOD Metcon Metcon (AMRAP – Reps) as many repetitions as possible in 20 minutes: –minute 1: 100m run + max lunge –minute 2: 100m run + max push-up –minute 3: 100m run + max sit-up –minute 4: 100m run + max squat