Tuesday, April 25, 2023
In Gym: “Murph Prep 1” four rounds for time: 400m run 4 rounds of “Cindy” –rest exactly 1 minute between rounds– “Cindy” = 5 pull-up + 10 pushup + 15 air squat At Home: “Murph Prep 1” four rounds for time: 400m run –or– 15x burpee 4 rounds of “Cindy” –rest exactly 1 minute between […]
Monday, April 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 10 minutes: 2x hang power snatch + 1x overhead squat, 3-second pause at bottom then, as many rounds as possible in 9 minutes: 3, 6, 9, 12, 15… hang power snatch @ 95/65-lbs. 30x double under At Home: then, as many rounds […]
Sunday, April 23, 2023
In Gym: for time: 400m run 50x sumo deadlift high-pull @ 75/55-lbs. 50x burpee 400m run 200-ft. dumbbell overhead walking lunge @ 50/35-lbs. (single dumbbell) 50x burpee At Home: for time: 400m run 50x object swing –or– rotational sit-up 50x burpee 400m run 50x object overhead walking lunge –or– 100x lunge 50x burpee
Saturday, April 22, 2023
In Gym: “Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up Compare results to July 27, 2021. At Home: “Fran” for time: 21-15-9 object thruster –or– (burpee + squat jump) strict pull-up –or– 2x sheet row –or– 2x pushup Strict Pulling, Week 4, Day 2 (No Measure) Level 1: 3x 20-second chin-over-bar hold 2-3x 10 strict […]
Friday, April 21, 2023
In Gym: every minute, on the minute, for five rounds: 1 hang muscle clean + 1 tall clean 10 rounds for time: 10/8 calorie row 3x hang squat clean @ 185/125-lbs. At Home: 10 rounds for time: 12x dumbbell renegade row –or– plank up down 3-6x object hang squat clean –or– max vertical jump, land […]
Thursday, April 20, 2023
In Gym: bench press 5-5-5-5-5 Begin each round every three minutes. shoulder press 3-3-3-3-3 Begin each round every two minutes. At Home: every minute, on the minute, for 20 minutes: minute 1: 5-15 staggered grip pushup minute 2: v-hold minute 3: 5-15 dumbbell push press –or– atomic pushup minute 4: 5-15 bent-over row –or– corners
Wednesday, April 19, 2023
In Gym: for time: 100x double under + five rounds: 20x single-leg squat (alternating, total) 20x single-arm dumbbell hang snatch @ 55/40-lbs. (alternating, total) + 100x double under At Home: for time: 100x lateral skiers + five rounds: 20x single-dumbbell front rack lunge 20x single-arm object hang snatch –or– (sit-up + max vertical jump) + […]
Tuesday, April 18, 2023
In Gym: “Too Young Too Fit” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x deadlift @ 315/225-lbs. 7x box jump over, 24/20″ platform Compare results to April 27, 2023. At Home: “Too Young Too Fit” as many rounds as possible in 21 minutes: 8x v-up 4-8x object deadlift –or– inchworm 7x star […]
Monday, April 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: six three-minute rounds; rest exactly one minute between rounds: 250m medicine ball run rounds 1-2: max strict handstand pushup rounds 3-4: max strict ring dip rounds 5-6: max pushup At Home: six three-minute rounds; rest exactly one minute between rounds: 400m run –or– 20x burpee rounds […]
Sunday, April 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five three-minute rounds; rest exactly 60 seconds between rounds: 5x wall climb 100m dumbbell front rack carry @ 70/50-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target At Home: five three-minute rounds; rest exactly 60 seconds between rounds: 10x inchworm 200m run max single-arm object thruster –or– […]