Tuesday, October 25, 2022
In Gym: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. Compare results to October 27, 2021. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven […]
Monday, October 24, 2022
In Gym: “Ranch” bench press 5-5-5-5-5-5 *Begin each set every five minutes. Between each round, complete 15x box jump (24/20″ platform) and a 200-250m row. At Home: three five-minute cycles, complete as many rounds as possible within the cycle and rest 90 seconds between cycles: 10-20x staggered grip pushup 10x dumbbell bent-over row –or– 20x […]
Sunday, October 23, 2022
In Gym: “Marjoram Spice” four rounds for time: 75x double under 200m run @ 20/14-lbs. 15x toes-to-bar Compare results to October 24, 2021. At Home: “Marjoram Spice” four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar
Saturday, October 22, 2022
In Gym: “Cinnamon Spice” eight three-minute rounds, switching partner one and two roles each round: partner 1: 400m run partner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team’s total back squat and swing number, accumulated from […]
Friday, October 21, 2022
In Gym: “Cardamom Spice 3” as many rounds as possible in 13 minutes: 25-foot handstand walk –or– 4x wall climb 16x box jump, 24/20″ platform Compare similar results to October 22, 2021. At Home: “Cardamom Spice 2” as many rounds as possible in 13 minutes: 4x wall climb –or– atomic pushup 8x squat jump 8x […]
Thursday, October 20, 2022
In Gym: push jerk 2-2-2-2-2-2 Begin each round every three minutes. Then, three sets of: 1. Option 1: 3-5 seated strict ring muscle-up/banded seated strict muscle-up 2. Option 2: 3-5 false grip pull-up + 3-5 ring dip option 3. Option 3: 3-5 partner-assist strict pull-up + 3-5 ring dip option . At Home: 3 sets; […]
Wednesday, October 19, 2022
In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds. Compare results to Wednesday, […]
Tuesday, October 18, 2022
In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only Compare results to October 19, 2021. At Home: “Five Spice” in teams of […]
Monday, October 17, 2022
In Gym: “Chocolate Spice 2” for time: 100x squat 100x pushup 100x sit-up 50x strict pull-up At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 75x sheet row –or– 30x strict pull-up –or- 250x mountain climber
Sunday, October 16, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: shoulder press 3-3-3-3-3 *Begin each round every three minutes. then, for time and quality: 40-30-20 single-arm overhead lunge @ 50/35-lbs. single-arm dumbbell bent-over row At Home: for time and quality: 40-30-20 single-arm object overhead lunge –or– 2x lunge single-arm object bent-over row –or– plank up down […]