Friday, November 4, 2022
In Gym: five rounds for time: 20x burpee 20x single-arm overhead lunge @ 50/35-lbs. Then, practice handstands for 10 minutes. At Home: five rounds for time: 20x burpee 20x single-arm object overhead lunge –or– 30x lunge
Thursday, November 3, 2022
In Gym: five distances, each for time, rest amply between rounds: run one mile run 200m run 800m run 200m run one mile Compare results to September 30, 2021. At Home: five intervals, each for time, rest amply between rounds: five minute: max burpee one minute: max squat three minutes: max staggered grip pushup one […]
Wednesday, November 2, 2022
CrossFit MPH – WOD WOD (Time) In Gym: “Mary” as many rounds as possible in 20 minutes: 5x handstand pushup 10x single-leg squat (alternating, total) 15x pull-up At Home: “Mary” as many rounds as possible in 20 minutes: 5x handstand pushup –or– atomic pushup 10x object goblet squat –or– 25x air squat 8x strict pull-up […]
Tuesday, November 1, 2022
In Gym: “Christine” three rounds for time: 500m row 12x deadlift @ body weight 21x box jump, 24/20″ platform then, deficit deadlift practice At Home: “Christine” three rounds for time: 400m run –or– (50x jumping jack + 100x high knees) 18x deadlift –or– 18x plank up down 21x lunge jump
Monday, October 31, 2022
In Gym: push press 5-4-3-2-1-1-1 Begin each round every two minutes. then, five rounds for time: 50x double under 12x push press @ 95/65-lbs. At Home: five rounds for time: 20x no pushup burpee 12x object push press –or– atomic pushup 12x pushup
Sunday, October 30, 2022
In Gym: hang power snatch + overhead squat 1-1-1-1-1-1 *Begin each round every minute. hang snatch 2-2-2-2-2-2 *Begin each round every three minutes. At Home: complete four sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8x explosive dumbbell burpee then, complete three sets, starting every […]
Saturday, October 29, 2022
In Gym: “Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up Compare results to October 31, 2021. At Home: “Rosemary Spice” as many rounds as possible in 20 minutes: 5 rounds […]
Friday, October 28, 2022
In Gym: “Zombieland: Escape From Church Street” in teams of two, for time: 70x clean @ 125/83-lbs. 400m carry @ 110/70-lbs. 70x thruster 400m carry 40x strict zombie grip pull-up 1-mile run Compare results to October 31, 2020. At Home: “Zombieland: Escape From Church Street” for time: 35x dumbbell/object clean –or– 50x superman, 1-second pause […]
Thursday, October 27, 2022
In Gym: weighted ring dip 3-3-3-3-3 Begin each round every 2.5 minutes. then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time Compare results to October 28, 2021. At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier +70x […]
Wednesday, October 26, 2022
In Gym: “Thyme Spice” four rounds for time: 12x chest-to-bar pull-up 21x overhead lunge @ 95/65-lbs. Compare results to October 26, 2021. At Home: “Thyme Spice” four rounds for time: 12x strict pull-up –or– 20x sheet row –or– 24x strict sit-up 30x single-arm overhead lunge