Saturday, December 15, 2018
CrossFit MPH – WOD Metcon Metcon (Time) three rounds for time: 200m farmer’s cary @ 110/70-lbs. 25x front squat @ 125/83-lbs. 25x burpee
Friday, December 14, 2018
snatch 3-3-3-3-3 Compare results to November 30, 2018.
Thursday, December 13, 2018
six rounds for time: 7x box jump, 36/30″ platform 14x swing @ 70/55-lbs.
Wednesday, December 12, 2018
as many rounds as possible in 20 minutes: 5x weighted strict ring dip @ 20/10-lbs. 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target
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