In Gym:
“Staggered Cindy”
10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets:
5x pull-up
10x pushup
15x squat
*Continue each set exactly where the last set finished.

Compare results to November 21, 2020.

At Home:
“Staggered Cindy”
10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets:
5x pull-up –or– strict bodyrow –or– strict sit-up
10x pushup
15x squat
*Continue each set exactly where the last set finished.

In Gym:
three rounds for time:
15x hang power clean @ 135/95-lbs.
15x (burpee + box jump)

Then, practice handstand walking for 12 minutes.

At Home:
three rounds for time:
15x object hang power clean –or– 20x (sit-up + max vertical jump)
15x (burpee + standing long jump)

In Gym:
five rounds for time:
21x deadlift @ 135/95-lbs.
15x toes-to-bar
9x push press

At Home:
five rounds for time:
21x object deadlift –or– rotational sit-up
15x pike-up –or– v-up
9x object push press –or– atomic pushup

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

back squat

3-3-3-3-3

*Begin each round every four minutes.

weighted back rack lunge

20-20-20

*Begin each round every three minutes.

At Home:

three rounds, rest amply between rounds:

10x object lunge jump + 10x object squat + max wall squat –or– 15x lunge jump + 15x pause squat + max wall squat

*Wall squat max time is 90 seconds each round.

then, for max reps: tabata bottom-to-bottom squat

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

power snatch + hang power squat snatch + snatch

1-1-1-1-1-1-1-1-1-1

*Begin each round every three minutes.

as many rounds as possible in 14 minutes:

8x single-arm reverse overhead lunge, left –or– 16x russian twist

8x single-arm reverse overhead lunge, right –or– 8x lunge jump

8x single-arm hang power snatch (alternating, total) –or– 8x lunge jump

8x single-arm power snatch (alternating, total) –or– 8x standing long jump

In Gym:
as many rounds as possible in 20 minutes:
15x bench press @ 135/95-lbs.
400m run

Compare results to August 9, 2021.

At Home:
as many rounds as possible in 20 minutes:
15x hand-release pushup
400m run –or–50x jumping jack + 20x star jump

In Gym:
for time:
21-15-9-6-3
calories on rower
clean and jerk @ 115/75-lbs.

then, two sets, rest amply between sets:
max kipping pull-up

At Home:
for time:
object clean and jerk –or– MPH-standard burpee*

*Complete a 200m run between rounds.

then, two sets, rest amply between sets:
10-15x strict pull-up –or– 20-30x sheet row –or– 90-second plank hold

In Gym:
complete five three-minute rounds, resting exactly two minutes between rounds:
20x unbroken wall ball @ 20/14-lbs., 10-ft.
20x box jump, 24/20″platform
max distance handstand walk –or– wall climb

At Home:
complete five three-minute rounds, resting exactly two minutes between rounds:
20x single-arm thruster –or– 30x squat drop
20x lunge
max plank up down

In Gym:
for time:
50-40-30-20-10*
pushup
double under
legless rope climb, 12-ft.

*The legless rope climbs will have the rep scheme of 5-4-3-2-1.

At Home:
50-40-30-20-10*
for time:
pushup
lateral hop
virtual toes-to-bar

*The virtual toes-to-bar will have the rep scheme of 10-8-6-4-2.

In Gym:
for time:
two rounds:
10x front squat @ 185/125-lbs.
20x burpee
+ two rounds:
15x front squat @ 135/95-lbs.
20x burpee

At Home:
for time:
two rounds:
20x object front squat –or– 30x squat jump
20x burpee
+ two rounds:
15x object front squat –or– 20x squat jump
20x burpee