In Gym:
25 rounds for time:
4x unbroken toes-to-bar
5x burpee

Compare results to September 23, 2019.

At Home:
25 rounds for time:
4x unbroken pike-up
5x burpee

In Gym:
as many rounds as possible in 20 minutes:
400m run
20x single-arm snatch, 50/35-lbs.
14x box jump, 30/24″ platform

At Home:
as many rounds as possible in 20 minutes:
40x jumping jack
40x lateral hop, 2-ft.
20x single-arm object snatch –or– 12x rotational pushup
14x object lunge –or– tuck jump

In Gym:
“Narf”
for time:
9-15-21
pull-up
thruster @ 95/65-lbs.

Compare results to November 14, 2012.

then, find a 2 rep max thruster in 10 minutes (from the rack).

At Home:
“Narf”
for time:
9-15-21
pull-up –or– sheet row –or– 2x strict sit-up
object thruster –or– 2x squat jump

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

for time:

30x strict handstand pushup

500m row

40x ring dip

500m row

50x pushup

500m row

At Home:

for time:

40x atomic pushup

100x mountain climber

50x high knees

40x dip option

100x mountain climber

50x high knees

40x pushup

100x mountain climber

50x high knees

In Gym:
four rounds, rest one minute between rounds:
1 minute max rope climb *each rope climb counts for 5 points*
1 minute max hang power clean @ 115/75-lbs.
1 minute max wall ball @ 20/14-lbs., 10-ft. target

At Home:
four rounds, rest one minute between rounds:
1 minute max virtual toes-to-bar
1 minute max object hang power clean –or- standing long jump
1 minute max single-arm thruster –or– burpee

In Gym:
deadlift
7-5-3-1-1-1-1-1

then, bottom-to-bottom Tabata squat

At Home:
as many rounds as possible in 10 minutes:
16x superman, 1-second hold at top of rep
16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted
8x inchworm walkout

then, bottom-to-bottom Tabata squat

In Gym:
five four-minute cycles, rest one minute between cycles:
400m run
20x lunge jump
max weighted step-up @ 50/35-lbs., 24/20″ platform

At Home:
five four-minute cycles, rest one minute between cycles:
400m run –or– 25x star jump
20x lunge jump
max weighted step-up –or– lunge

In Gym:
hang snatch + 3 overhead squat
1-1-1-1-1

*Begin each round every three minutes.

snatch deadlift
3-3-3-3-3

*Begin each round every two minutes.

At Home:
complete four sets, starting every 90 seconds:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
8x explosive dumbbell burpee

then, complete three sets, starting every 90 seconds:
4-6 per side: dumbbell/object power snatch –or– 12 max vertical jump
10x dumbbell/object pause squat –or– 20x bodyweight pause squat

In Gym:
five rounds for time:
40x double under
8x devil’s press @ 100/70-lbs.
12x chest-to-bar pull-up

At Home:
five rounds for time:
40x elevated toe tap
8x object devil’s press –or– 2-pushup burpee
12x strict pull-up –or– sheet row –or– rotational sit-up

In Gym:
back squat
5-5-5-5-5

*Begin each round every 3.5 minutes.

Then, five rounds for quality:
30-second handstand hold

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat

then, three rounds for quality:
60-second plank hold
20-30x hollow rock