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 […]
Sunday, September 25, 2022
In Gym: for time: 800m run 750m row 30x toes-to-bar 400m run 500m row 20x toes-to-bar 200m run 250m row 10x toes-to-bar At Home: for time: 80x jumping jack 80x high knees 40x burpee 30x virtual toes-to-bar 40x jumping jack 40x high knees 30x burpee 20x virtual toes-to-bar 40x jumping jack 40x high knees 20x […]
Saturday, September 24, 2022
In Gym: “Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to February 19, 2021. At Home: for time: 27-21-15 dumbbell/object deadlift –or– single-leg romanian deadlift atomic pushup –or– 2/3 strict handstand pushup
Friday, September 23, 2022
In Gym: practice strict muscle-up progressions for 10 minutes. as many rounds as possible in 15 minutes: 50x double under 5x hang power snatch @ 50/35-lbs., left 5x hang power snatch, right At Home: as many rounds as possible in 18 minutes: 50x elevated toe touch (odd rounds)/ 50x lateral jump even rounds 5x object […]
Thursday, September 22, 2022
In Gym: front squat 3-3-3-3-3-3 Begin each round every 4 minutes. In the 4-minute interval, you will complete up to a 400m run. *This workout is only scored by the heavy front squat weights. You may run the 400m at a recovery pace. three rounds for max reps: in a 2.5 minute window, complete a […]
Wednesday, September 21, 2022
In Gym: five rounds for time: 15x box jump, 30/24″ platform 12x chest-to-bar pull-up 9x sumo deadlift high-pull @ 95/65-lbs. At Home: five rounds for time: 15x squat jump 8x strict pull-up –or– 16x body row/renegade row –or– 32 bodyweight renegade row 9x object sumo deadlift high-pull –or– 9x per side single-arm sumo deadlift high […]
Tuesday, September 20, 2022
In Gym: bench press 5-5-5-5-5 *Begin each round every three minutes. then, 16 rounds of 20 seconds of work and 10 seconds of rest, alternating between: odd intervals: pushup even intervals: pike-up –or– v-up At Home: 16 rounds of 20 seconds of work and 10 seconds of rest, alternating between: odd intervals: pushup even intervals: […]
Monday, September 19, 2022
In Gym: “Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge 20x true strict bodyrow 25x push press @ 95/65-lbs. Compare results to September 24, 2021. At Home: “Baby Spice” two rounds for time: 25x object swing –or– standing long jump 20x lateral burpee 50x object goblet lunge –or– […]
Sunday, September 18, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: With a continuously running clock, complete as many repetitions as possible: 0:00-4:00 500m row max single-leg squat (alternating, total) –rest 3′– 7:00-11:00 500m row max double under –rest 3′– 14:00-18:00 500m row max wall ball @ 20/14-lbs., 10/9-ft. At Home: With a continuously running clock, complete […]
Saturday, September 17, 2022
In Gym: 5-4-3-2-1 legless rope climb, 12-ft. –or– rope climb, 12-ft. clean and jerk @ 185/125-lbs. *After each round, complete a 200m medicine ball run. At Home: 10-8-6-4-2 strict pull-up –or– 3x body row –or– 3x v-up object clean and jerk –or– (burpee + standing long jump) *After each round, complete a 200m object –or– […]