Wednesday, October 5, 2022
In Gym: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm push press @ 50/35-lbs. 10x chest-to-bar pull-up Compare results to September 16, 2021. At Home: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run –or– 2 rounds of (30x skipping in place + 15x 3-point agility […]
Tuesday, October 4, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: deadlift 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, three sets: dumbbell suitcase deadlift: 10-20 per side 3-6 supine rope climb At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift […]
Monday, October 3, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds, as many repetitions as possible in four minutes; rest two minutes between rounds: 25x box jump over, 24/20″ platform 50x double under max burpee in remaining time At Home: four rounds, as many repetitions as possible in four minutes; rest one minute between rounds: 20x (squat […]
Sunday, October 2, 2022
In Gym: “Toes-to-Cindy” as many rounds as possible in 20 minutes: 5x toes-to-bar 10x pushup 15x squat At Home: “Toes-to-Cindy” as many rounds as possible in 20 minutes: 5x v-up –or– pike-up 10x pushup 15x squat
Saturday, October 1, 2022
In Gym: power clean 3-3-3-3-3 *Today’s reps are touch-and-go. Begin each round every three minutes. then, five round superset: 1. 3 clean pull (*Try to use 120% of 1 heaviest power clean today for the pulls.) 2. 10-20 lunge jump At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– […]
Friday, September 30, 2022
In Gym:“Jackie”for time:1000m row50x thruster @ 45-lbs.30x pull-up Compare results to December 30, 2019. then, practice split jerk technique (from the rack) for 10 minutes. At Home:for time:50x burpee50x object thruster –or– 75x squat jump20x strict pull-up –or– 35x row option
Thursday, September 29, 2022
In Gym: in teams of two, for time*: 400m run 200m farmer’s carry @ 100/70-lbs. 800m run 400m farmer’s carry 1-mile run 800m farmer’s carry *In this workout, partners will split each running interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals. At Home: for time: 400m run –or– […]
Wednesday, September 28, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: “Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. 25x ring dip 100x walking lunge 25x ring dip 25x hang power snatch At Home: “Scary Spice” for time: 25x single-arm dumbbell/object power snatch –or– 35x (single-leg Romanian deadlift + max vertical jump) 25x dip option […]
Tuesday, September 27, 2022
In Gym: in teams of two, five rounds, as many repetitions as possible: 2 minutes: max front squat @ 155/105-lbs. 2 minutes: max rope climb, 12-ft. (standing start) *One person works at a time. At Home: five rounds, as many repetitions as possible: 90 seconds: max object front squat –or– squat –30 seconds rest– 90 […]
Monday, September 26, 2022
In Gym: 20 minutes, every minute, on-the-minute* odd minutes: 5x heavy shoulder press even minutes: 6-10x (burpee + box jump, 24/20″ platform) *Try to hold the same weight for all 10 sets. The goal is to keep the shoulder press for the whole workout. But, if you need to, switch to push press to complete […]