Tuesday, February 14, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 10x toes-to-bar 8x single-arm overhead walking lunge @ 50/35-lbs., right arm 8x single-arm overhead walking lunge, left arm 20/15 calorie row At Home: as many rounds as possible in 15 minutes: 10x virtual toes-to-bar 20x object overhead lunge […]
Monday, February 13, 2023
In Gym: five rounds for time: 24x box jump, 24/20″ platform 18x wall ball @ 20/14-lbs., 10/9-ft. 12x ring dip At Home: five rounds for time: 24x squat drop 18x single-arm thruster –or– squat jump 15x dip option
Sunday, February 12, 2023
In Gym: in teams of two, for time*: 500m row 200m farmer’s carry @ 100/70-lbs. 1000m row 400m farmer’s carry 2000m row 800m farmer’s carry *In this workout, partners will split each rowing interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals. Compare results to September 29, 2022. At […]
Saturday, February 11, 2023
In Gym: “CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition Compare results to February 5, 2022. At Home: four minutes: max dumbbell/object front squat –or– squat jump –rest two minutes– four minutes: max dumbbell/object push press –or– dip option –rest two minutes– four minutes: max dumbbell/object deadlift –or– bodyweight good […]
Friday, February 10, 2023
In Gym: for time: 10x bar muscle-up 50x burpee 20x chest-to-bar pull-up 40x burpee 30x pull-up 30x burpee At Home: for time: 40x object renegade row –or– 80x bodyweight renegade row 50x burpee 40x swing –or– rotational sit-up 40x burpee 20x strict pull-up –or– sheet row –or– 2-minute plank hold 30x burpee
Thursday, February 9, 2023
In Gym: five rounds; every 90 seconds: Option 1: 1 legless rope climb + 1 rope climb Option 2: 1-2 rope climb Option 3: rope climb training then, for time*: 50-35-20 Russian swing @ 55/35-lbs. *After each round, complete an 800m run. At Home: for time*: 50-35-20 object swing –or– 2x sit-up *After each round, […]
Wednesday, February 8, 2023
In Gym: every minute, on-the-minute, for eight minutes: 2x thruster then, three rounds for time: 18x thruster @ 95/65-lbs. 18x box jump, 30/24″ platform At Home: every minute, on-the-minute, for eight minutes: 5x object thruster –or– 10x lunge jump then, three rounds for time: 18x object thruster –or– lunge jump 36x air squat
Tuesday, February 7, 2023
In Gym: in a 15-minute window: 27-21-15-9 handstand pushup toes-to-bar in remaining time, complete as many pushups as possible. At Home: in a 15-minute window: 27-21-15-9 atomic pushup virtual toes-to-bar in remaining time, complete as many pushups as possible.
Monday, February 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 100x double under 400m run/row 30x power clean @ 155/105-lbs. 400m run/row 100x double under At Home: for time: 100x lateral jump 400m run –or– 30x no pushup burpee 30x object power clean –or– 50x touch ground to jump overhead 400m run –or– 30x […]
Sunday, February 5, 2023
In Gym: for time: 150x wall ball @ 20/14-lbs., 10-ft. target At the 0:00, and at the top of every two minutes, complete 7x burpee before moving to the wall ball. At Home: for time: 150x object thruster –or– 150x squat jump At the 0:00, and at the top of every two minutes, complete 7x […]