Saturday, December 24, 2022
In Gym: four rounds for time: 5x ring muscle-up 9x dumbbell front squat @ 100/70-lbs. 400m run Compare results to December 16, 2021. At Home: four rounds for time: 10x strict pull-up –or– 5-10x per side: bent over row –or– 20x bodyweight renegade row 9x object front squat–or– 18x squat jump 400m run –or– (50x […]
Friday, December 23, 2022
In Gym: as many rounds as possible in 15 minutes: 12x burpee 21x swing @ 55/35-lbs. Compare results to December 19, 2021. At Home: as many rounds as possible in 15 minutes: 12x burpee 21x object swing –or– pike-up/v-up
Thursday, December 22, 2022
In Gym: three rounds for time: 50x double under 10x overhead squat @ 135/95-lbs. Compare results to December 29, 2021. At Home: three rounds for time: 50x high knees + 50x lateral hop 20x overhead lunge –or– 40x walking lunge
Wednesday, December 21, 2022
In Gym: for time: 50-ft. dumbbell lunge @ 50/35-lbs. 40x pushup 50-ft. dumbbell lunge 40x strict sit-up 50-ft. dumbbell lunge 40x pushup 50-ft. dumbbell lunge 40x box jump, 24/20″ platform At Home: for time: 50x object lunge –or– 75x lunge 40x pushup 50x object lunge –or– 75x lunge 40x strict sit-up 50x object lunge –or– […]
Tuesday, December 20, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: six rounds, begin every four minutes: 5 heavy deadlift 400m run –or– row *This workout is only scored by the heavy deadlift weights. You may run or row the 400m at a recovery pace. At Home: six rounds, begin every 3.5 minutes: 10-20x object deadlift –or– […]
Monday, December 19, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: Happy (early) Birthday, Coach Sean G.! “I Wanna Go Fast” go as far as possible in 20 minutes, stopping if you complete the work: two rounds of: 12x chest-to-bar pull-up 29x thruster @ 95/65-lbs. –rest 90 seconds– two rounds of: 12x thruster @ 135/95-lbs. 29x pull-up […]
Sunday, December 18, 2022
In Gym: every minute, on-the-minute, for 8 minutes: 2x power snatch then, every minute, on-the-minute, for 21 minutes: 1’s: 10-20 calorie row 2’s: max power snatch @ 95/65-lbs. 3’s: rest At Home: then, every minute, on-the-minute, for 21 minutes: 1’s: max mountain climber 2’s: max single-arm object snatch –or– plank up down 3’s: rest
Saturday, December 17, 2022
In Gym: Practice high ring strict pull-ups –or– strict muscle-ups for 15 minutes. then, 10 rounds for time: 10x weighted step-up @ 50/35-lbs. 35x double under At Home: 10 rounds for time: 20x alternating toe tap 10x object lunge –or– 30x lunge 20x lateral hop
Friday, December 16, 2022
Happy 10-Year Workout-Aversary, Diana D.! In Gym: hang squat clean + front squat 1-1-1-1-1 Begin each round every two minutes. then, “Ms. Dezso” one round for time — you may partition the work any way you wish: 79x front squat @ 135/95-lbs. 79x burpee At Home: “Ms. Dezso” one round for time — you may […]
Thursday, December 15, 2022
In Gym: in teams of two, three 8-minute rounds for max reps; rest one minute between rounds*: -round #1: complete 40x single-arm snatch @ 70/50-lbs., in remaining time, complete as many toes-through-rings as possible. -round #2: complete 60x toes-through-rings, in remaining time, complete as many pushups as possible. -round #3: complete 80x pushup, in remaining […]