Thursday, October 6, 2022
In Gym: 10 rounds for time: 5x hang squat clean @ 135/95-lbs. 100m medicine ball run @ 20/14-lbs. At Home: 10 rounds for time: 5x object hang squat clean –or– 10x squat jump 100m run –or– 40x mountain climber
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 […]