Monday, June 20, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: on a 20-minute clock, each piece for time: 0:00-5:00 – 800m run 5:00-10:00 – 75x pull-up 10:00-15:00 – 75x burpee 15:00-20:00 – 1000/850m row *Total score is combined work time across all four movements. At Home: on a 20-minute clock, each piece for time: 0:00-5:00 – […]
Sunday, June 19, 2022
In Gym: four rounds, as many repetitions as possible: 1′ row (calories) 1′ wall climb 1′ sumo deadlift high pull @ 75/55-lbs. 1′ step-up, 24/20″ platform –1′ rest– At Home: four rounds, as many repetitions as possible: 200m run 1′ atomic pushup 1′ object single-arm snatch –or– strict sit-up 1′ step-up –or– lunge –1′ rest–
Saturday, June 18, 2022
In Gym: TURBO SATURDAY Workout #1: “Team Kalsu” In teams of two, 20 one-minute rounds, alternating partners every other minute: max thruster @ 135/95-lbs. At the top of each minute, both partners must each complete 5x burpee, before one moves to the thruster bar. The other partner rests for the remainder of the minute. This […]
Friday, June 17, 2022
In Gym: bench press 3-3-3-3-3-3 *Begin each set every three minutes. then, three rounds for quality: 15x barbell bent-over row 10-15x strict ring dip At Home: four four-minute cycles, complete as many rounds as possible within the cycle and rest exactly one minute between cycles: 5x explosive pushup 10x staggered grip pushup 10x dumbbell bent-over […]
Thursday, June 16, 2022
In Gym: for time: 42x swing @ 55/35-lbs. 21x toes-to-bar 36x swing @ 55/35-lbs. 18x toes-to-bar 30x swing 15x toes-to-bar 24x swing 12x toes-to-bar At Home: for time: 42x object swing –or– plank up down 21x virtual toes-to-bar 36x object swing –or– plank up down 18x virtual toes-to-bar 30x object swing –or– plank up down […]
Wednesday, June 15, 2022
In Gym: for time: 400m run 12x box jump, 36/30″ platform 400m run 24x box jump, 30/24″ platform 400m run 36x box jump, 24/20″ platform 400m run At Home: for time: 400m run –or– (50x jumping jack + 10x no pushup burpee) 24x lunge jump 400m run –or– (50x jumping jack + 10x no pushup […]
Tuesday, June 14, 2022
In Gym: overhead squat 3-3-3-3-3 *Begin each round every three minutes. pause back squat @ medium weights 10-10-10 *Begin each set every 2 minutes. At Home: seven rounds: 45 seconds max squat option –rest 90 seconds–
Monday, June 13, 2022
Happy birthday, Coach Rich! In Gym: “A Rich Heart” for 20 minutes, at the top of every second minute, complete as much as possible of: 6x hang power clean @ 185/125-lbs. 12x wall ball @ 20/14-lbs., 10-ft. target 9x burpee 3x chest-to-bar pull-up At Home: “A Rich Heart” for 20 minutes, at the top of […]
Sunday, June 12, 2022
In Gym:four rounds, for max reps:2 minutes: row for calories1 minute: max strict ring dip –2 minutes of rest– At Home:four rounds, for time on the run and max reps on the dip:400m run1 minute: max dip option–2 minutes of rest–
Saturday, June 11, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: deadlift 3-3-3-3-3 Begin each round every 3.5 minutes. then, two rounds for quality: 10x per side: dumbbell Bulgarian split squat 10-20x dumbbell bench press At Home: as many rounds as possible in 13 minutes: 5x devil’s press @ 45/35-lb. plate –or– 10x burpee 5x toes-to-bar –or– […]