Friday, July 22, 2022
In Gym: deadlift* 2-2-2-2-2-2-2 *Bar is pulled from a dead stop on each rep. Begin each round every three minutes. then, two sets: 1 minute: max pushup 1 minute: rest 1 minute: max toes-through rings 1 minute: rest At Home: two seven-minute rounds, rest two minutes between rounds, as many repetitions as possible: 10x object […]
Thursday, July 21, 2022
In Gym: in a 15 minute window, complete: -1500m row -400m farmer’s carry @ 100/70-lbs. -max double under in remaining time At Home: in a 15 minute window, complete: -1 mile run –or– (50x no pushup burpee + 200x mountain climber _ 50x no pushup burpee -40x object hang power clean –or– 60x strict sit-up […]
Wednesday, July 20, 2022
In Gym: for time: 11-10-9-8-7-6-5-4-3-2-1 dumbbell front squat @ 100/70-lbs. chest-to-bar pull-up At Home: for time: 11-10-9-8-7-6-5-4-3-2-1 object front squat strict pull-up –or– row option
Tuesday, July 19, 2022
In Gym: three rounds for time: 10x power snatch @ 125/83-lbs. 20x handstand pushup At Home: three rounds for time: 20x single-arm power snatch –or– 20x burpee 20x atomic pushup –or– staggered grip pushup
Monday, July 18, 2022
In Gym: three rounds for time: 800m run 20x box jump, 30/24″ platform 30x back rack weighted lunge @ 95/65-lbs. At Home: four rounds for time: 800m run –or– 2 sets of (50x jumping jack + 50x high knees + 50x butt kicker + 20x squat) 30x squat drop 30x object lunge –or– 45x lunge
Sunday, July 17, 2022
In Gym: for max reps: 2 minutes: row 2 minutes: single-arm snatch @ 50/35-lbs. 2 minutes: anchored sit-up 90 seconds: row 90 seconds: single-arm snatch 90 seconds: anchored sit-up 1 minute: row 1 minute: single-arm snatch 1 minute: anchored sit-up At Home: for max reps: 2 minutes: run for distance 2 minutes: object single-arm snatch […]
Saturday, July 16, 2022
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, […]
Friday, July 15, 2022
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)
Thursday, July 14, 2022
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
Wednesday, July 13, 2022
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 […]