Sunday, December 29, 2019
for time: 10-20-30-40-50 burpee box jump, 24/20″ platform Today’s Common Scaling Options: –burpee: reduce reps, no pushup burpee, goblet squat –box jump: reduce reps, lower height, step-up, lunge (Your coach will talk to you about additional scaling options not already listed)
Saturday, December 28, 2019
power clean 2-2-2-2-2 Compare results to April 24, 2019.
Friday, December 27, 2019
three rounds for time: 50x double under 10x overhead squat @ 135/95-lbs. Compare results to January 31, 2018. workout courtesy of crossfit.com Today’s Common Scaling Options: +Double under: 1′ time limit, single under, bike +Overhead squat: reduce load, front squat, use dumbbells (Your coach will talk to you about additional scaling options not already listed)
Holiday Break – 12/24 to 12/26
***Important Announcement*** MPH will be closed from Tuesday, December 24 through Thursday, December 26. We will resume classes on Friday, December 27.
Monday, December 23, 2019
as many rounds as possible in 18 minutes: 25x pull-up 50x pushup 75x squat Today’s Common Scaling Options: +Pull-up: reduce reps, band-assisted, strict bodyrow +Pushup: reduce reps, incline/knee variation +Squat: reduce reps, lunge, sit-up (Your coach will talk to you about additional scaling options not already listed)
Sunday, December 22, 2019
in teams of two, for time*: 8,000m row 150x strict sit-up 150x dumbbell overhead walking lunge @ 50/35-lb. db Partners may complete the work in any order and may both work at the same time. Today’s Common Scaling Options: –Row: reduce distance –Strict sit-up: sit-up, reduce reps –Dumbbell overhead lunge: reduce load, reduce reps, dumbbell […]
Saturday, December 21, 2019
in teams of two, five rounds for time: 50x wall ball @ 20/14-lbs., 10/9-ft target 50x box jump*, 24/20″ platform *One partner must hold dumbbells in hands by the hips while the other partner completes box jumps. Carry weight is 90/60-lbs. Today’s Common Scaling Options: +Wall ball: reduce load, reduce height, reduce reps, arms only, […]
Friday, December 20, 2019
as many rounds as possible in 15 minutes: 5x power snatch @ 155/105-lbs. 10x single-leg squat (alternating, total) 10x chest-to-bar pull-up Today’s Common Scaling Options: +Power snatch: reduce load, hang, clean variation +Single-leg squat: plate/band assisted, reduce range of motion, squat +Chest-to-bar pull-up: rx, fraction, pull-up, challenging pull-up variation (Your coach will talk to you […]
Thursday, December 19, 2019
bench press 7-7-7-7-7 Compare results to January 11, 2017.
Wednesday, December 18, 2019
“Spring Cleaning” for time: 21-15-9 hang power clean @ 125/83-lbs. handstand pushup Compare results to May 24, 2018. Today’s Common Scaling Options: +Hang power clean: reduce load, reduce reps, use dumbbells +Handstand pushup: reduce reps, reduce range of motion, atomic, dumbbell press (Your coach will talk to you about additional scaling options not already listed)