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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)
60x pushup
70x deadlift @ 115/75-lbs.
80x thruster
900m relay sprint (alternate at 100m intervals)

Compare results to December 9, 2017.

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 the ergometer. There is no rest between exercises.

This workout is scored by the total reps completed.