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– […]
Friday, September 16, 2022
In Gym: for time: 25-20-15-10-5 box jump, 24/20″ platform front rack lunge @ 95/65-lbs. weighted sit-up @ 25-lb. db At Home: for time: 25-20-15-10-5 star jump object front rack lunge –or– 2x lunge object weighted sit-up –or– strict sit-up