Categorized as: workout of the day

Wednesday, November 23, 2022

squat clean + hang squat clean + 2 front squat
1-1-1-1-1-1-1

Begin each round every 3.5 minutes.

then, in four minutes:
20x squat clean @ 155/105-lbs.
max double under in remaining time

Tuesday, November 22, 2022

In Gym:
for time:
21-18-15-12-9-6-3
push press @ 95/65-lbs.
lateral burpee

At Home:
for time:
21-18-15-12-9-6-3
object push press –or– atomic pushup
lateral burpee

Monday, November 21, 2022

In Gym:
as many rounds as possible in 15 minutes:
5-10-15-20-25…
calories on rower
overhead squat @ 95/65-lbs.
*Continue adding 5 additional reps each round.

then, every minute, on-the-minute, for eight minutes:
3x strict pull-up option –or– banded muscle-up –or– low ring muscle-up

At Home:
In Gym:
as many rounds as possible in 15 minutes:
4, 6, 8, 10, 12… renegade row –or– 2x bodyweight renegade row
4, 6, 8, 10, 12 object swing –or– 1/2x inchworm

Sunday, November 20, 2022

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
at light weights, every minute, on-the-minute, for 10 minutes:
2 hang power snatch

then, in teams of two, for time:
200x swing @ 70/55-lbs.
One partner swings at a time. The “resting” partner holds a plank.

At Home:
for time:
100x object swing –or– 200x sit-up
*At the top of every minute, complete a 20-second plank hold

Saturday, November 19, 2022

In Gym:
back squat
3-3-3-3-3

*Begin each round every four minutes.

then, three rounds for quality; rest amply between rounds*:
10x back squat @ 70-75% heaviest weight for the day
10x back squat @ 50-60% heaviest weight for the day

*Quickly change your bar between weights and continue on with the set.

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, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold

Friday, November 18, 2022

In Gym:
every minute, on-the-minute, for 12 minutes:
odd minutes: 5x weighted strict pull-up –or– strict pull-up
even minutes: 5x weighted ring dip –or– ring dip option

then, every minute, on-the-minute, for 12 minutes:
odd minutes: max calorie row
even minutes: dumbbell farmer’s hold @ 100/70-lbs.

This workout is scored by the total number of calories rowed in 12 minutes.

At Home:
every minute, on-the-minute, for 12 minutes:
odd minutes: 5x strict pull-up –or– renegade row –or– row option
even minutes: 10-15x dip option

then, every minute, on-the-minute, for 12 minutes:
odd minutes: max (sit-up + max vertical jump)
even minutes: object farmer’s hold –or– plank hold

Thursday, November 17, 2022

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
two rounds for time:
800m run
50x lunge jump

then, practice handstand walking progressions for 10 minutes.

At Home:
two rounds for time:
800m run –or– (50x high knees + 20 no pushup burpee + 50x high knees)
50x lunge jump

Wednesday, November 16, 2022

In Gym:
“DT”
five rounds for time:
12x deadlift @ 155/105-lbs.
9x hang power clean
6x push jerk

Compare results to November 10, 2017.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009, supporting operations in Operation Enduring Freedom, when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

At Home:
“DT”
five rounds for time:
18x object deadlift –or– 18x inchworm
12x object hang power clean –or– tuck jump
9x object push press –or– atomic pushup

Tuesday, November 15, 2022

In Gym:
three rounds for time:
20x front squat @ 135/95-lbs.
25x toes-to-bar
100x double under

At Home:
three rounds for time:
20x object front squat –or– 40x air squat
25x virtual toes-to-bar
400m run –or– 100x jumping jack

Monday, November 14, 2022

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
bench press*
3-3-3-3-3-3

*Begin each round every four minutes. In between rounds, complete 15x (burpee + box jump), 24″ platform.

At Home:
five sets for quality; rest about one minute between sets:
5-10x wide grip pushup
5-10x pushup
10x (burpee + squat)