Wednesday, January 25, 2023
In Gym: five 2.5-minute rounds: 12/9 calorie row 12x burpee max power snatch @ 95/65-lbs. –-rest 1 minute between sets– This workout is scored by the total power snatches completed from all five rounds. At Home: five 2.5-minute rounds: 12x object power clean –or– (sit-up + max vertical jump) 12x burpee max object single-arm power […]
Tuesday, January 24, 2023
In Gym: back squat 5-5-5-5-5 Begin each round every four minutes. shoulder press 5-5-5-5-5 Begin each round every three minutes. At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, three rounds for quality: 16-20x Bulgarian split squat –or– reverse lunge 10x dumbbell/object shoulder press –or– atomic pushup
Monday, January 23, 2023
In Gym: four rounds for time: 5x rope climb, 15-ft. 25x box jump, 24/20″ platform 200m run/row At Home: four rounds for time: 10x virtual toes-to-bar 25x lunge jump 200m run –or– 75x jumping jack
Sunday, January 22, 2023
In Gym: five rounds for time: 20x overhead squat @ 95/65-lbs. 20x pushup –1 minute rest– At Home: five rounds for time: 20x single-arm object overhead squat –or– object front squat –or– 35x squat 20x pushup –1 minute rest–
Saturday, January 21, 2023
In Gym: deadlift 7-7-7-7-7 Begin each round every 3.5 minutes. These reps are touch-and-go. then, three rounds for quality: 10-20x v-up –or– tuck-up 20-30x hollow rock 10-20x biceps curl At Home: as many rounds as possible in 10 minutes: 6x superman, 1-second hold at top of rep 6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, […]
Friday, January 20, 2023
In Gym: for time: 10x ring muscle-up 40x single-leg squat (alternating, total) 80x wall ball @ 20/14-lbs., 10-ft. target 40x single-leg squat 10x ring muscle-up At Home: for time: 10-20x dip option 60x lunge 80x single-arm object thruster (light weight) –or– squat jump 60x lunge 10-20x dip option
Thursday, January 19, 2023
In Gym: four rounds for time: 75-ft. handstand walk 25x burpee 500m row At Home: four rounds for time: 15x staggered grip pushup 25x burpee 400m run –or– (40x high knees + 40x jumping jack + 40x mountain climber)
Wednesday, January 18, 2023
In Gym: as many rounds as possible in 12 minutes: 6x hang power clean @ 135/95-lbs. 40x double under At Home: as many rounds as possible in 12 minutes: 6-8x object hang power clean 12x strict sit-up
Tuesday, January 17, 2023
In Gym: back squat 7-7-7-7-7 Begin each round every four minutes. then, as many repetitions as possible: 2 minutes: back squat @ 50-60% heaviest weight for the day 2 minutes: strict chest-to-bar pull-up 1 minute: back squat @ 50-60% heaviest weight for the day 1 minute: strict chest-to-bar pull-up At Home: as many repetitions as […]
Monday, January 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: shoulder press 7-7-7-7-7-7 Begin each round every three minutes. then, two rounds for time: 45x swing @ 55/35-lbs. 10x single-arm push press, right arm @ 55/35-lbs. 10x single-arm push press, left arm At Home: four rounds for time: 40x object swing –or– (touch ground + jump […]