Turbo Saturday, December 7, 2019
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 6, 2019
four rounds, each for time; rest exactly three minutes between rounds: 500m row Compare results to June 8, 2018. Today’s Common Scaling Options: +Row: reduce distance, bike (Your coach will talk to you about additional scaling options not already listed)
Thursday, December 5, 2019
“Dork” six rounds for time: 60x double under 30x swing @ 55/35-lbs. 15x burpee Compare results to November 26, 2018. workout courtesy of crossfit.com Today’s Common Scaling Options: +Double under: 1′ time cap, single under, bike +Swing: reduce load, reduce reps, russian swing +Burpee: reduce reps, no-pushup burpee, pushup (Your coach will talk to you […]
Wednesday, December 4, 2019
three rounds for time: 18x back squat @ bodyweight 21x box jump, 24″ platform Today’s Common Scaling Options: +Back squat: reduce load to 55-65% 1RM, from rack, use dumbbells +Box jump: reduce height, reduce reps, step-up (Your coach will talk to you about additional scaling options not already listed)
Tuesday, December 3, 2019
as many rounds as possible in 20 minutes: 1x legless rope climb, 12-ft. (jumping start) 1x rope climb, 12-ft. (standing start) 2x wall climb 200m run Today’s Common Scaling Options: +Legless rope climb: reduce range of motion, rope climb, floor-assisted +Rope climb: jumping start, floor-assisted +Wall climb: reduce reps, reduce range of motion +Run: reduce […]
Monday, December 2, 2019
power snatch 2-2-2-2-2 Compare results to February 20, 2019.
Sunday, December 1, 2019
three rounds for time: 30x front rack dumbbell walking lunge @ 35/25-lb. dbs 35x burpee 400m run Today’s Common Scaling Options: +Front rack lunge: reduce weight, reduce reps, squat +Burpee: reduce reps, no pushup burpee, squat jump +Run: reduce distance, row (Your coach will talk to you about additional scaling options not already listed)
Saturday, November 30, 2019
“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to December 13, 2016. workout courtesy of crossfit.com Today’s Common Scaling Options: +Pull-up: reduce reps, jumping pull-up, strict body row +Pushup: reduce reps, knee pushup +Squat: reduce reps, lunge, banded good morning (Your coach will talk to you […]
Thanksgiving Holiday
***Important Announcement*** MPH will be closed from Thursday, November 28 through Friday, November 29 for the Thanksgiving holiday.
Wednesday, November 27, 2019
“Ted” for time: 50x dumbbell burpee + clean + thruster with 50/35-lb. dumbbells Compare results to August 1, 2013. Today’s Common Scaling Options: +Cluster: reduce load, power clean, push press, alternate movement (Your coach will talk to you about additional scaling options not already listed)