Friday, April 29, 2022
In Gym: in teams of two, three rounds for max reps: 2 minutes: max ring pull-up 2 minutes: max burpee 2 minutes: max calories on rower 2 minutes: rest *Partners work one at a time on the pull-ups, and at the same time on the burpees and rower. At Home: three rounds for max reps: […]
Thursday, April 28, 2022
In Gym: bench press 7-7-5-5-3-3-3-3 *Begin each round every 3.5 minutes. then, three rounds; rest amply between rounds: 1 minute handstand hold 20x alternating single-arm dumbbell shoulder press At Home: four rounds for time: 15x explosive pushup 15x burpee three rounds; rest amply between rounds: 1 minute handstand hold –or– atomic pushup hold 20x alternating […]
Wednesday, April 27, 2022
Happy Birthday, Coach Hanna! In Gym: “Too Young Too Fit” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x deadlift @ 315/225-lbs. 7x box jump over, 24/20″ platform At Home: In Gym: “Too Young Too Fit” as many rounds as possible in 21 minutes: 8x v-up 4-8x object deadlift –or– inchworm 7x star […]
Tuesday, April 26, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: split jerk 3-3-3-3-3 *Begin each round every three minutes. then, three rounds for quality: 20x dumbbell front rack step-up, 24/20″ platform At Home: as many rounds as possible in seven minutes: 6x object shoulder press + 6x object push press –or– (6x staggered grip pushup + […]
Monday, April 25, 2022
“Murph Prep 1” In Gym: as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x wall ball @ 20/14-lbs., 10/9-ft. target At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– 10x sheet row –or– 10x bent-over row –or– 10x plank up down 10x pushup 15x light […]
Sunday, April 24, 2022
In Gym: five rounds for time: 40x walking lunge 20x single-arm snatch @ 50/35-lbs. At Home: five rounds for time: 40x walking lunge 20x object single-arm snatch –or– (sit-up + max vertical jump)
Saturday, April 23, 2022
In Gym: overhead squat 5-5-5-5-5 then, every minute, on-the-minute, for 10 minutes: 15x burpee At Home: seven rounds: 45 seconds max squat option –rest 90 seconds– then, every minute, on-the-minute, for 10 minutes: 15x burpee
Friday, April 22, 2022
In Gym: “Fight Gone Bad!” three rounds for max reps: 1 minute: wall ball @ 20/14-lbs. (reps) 1 minute: sumo deadlift high-pull @ 75/55-lbs. (reps) 1 minute: box jump, 20″ platform (reps) 1 minute: push press @ 75/55-lbs. (reps) 1 minute: row (calories) 1 minute: rest In this workout you will move from each of […]
Thursday, April 21, 2022
In Gym: all for time: 15-12-9: strict handstand pushup *Complete 21 sit-ups after each set. 15-12-9: strict ring dip *Complete 21 sit-ups after each set. 15-12-9: pushup *Complete 21 sit-ups after each set. At Home: all for time: 15-12-9: atomic pushup *Complete 21 sit-ups after each set. 15-12-9: staggered grip pushup *Complete 21 sit-ups after […]
Wednesday, April 20, 2022
In Gym: front squat 3-3-3-3-3-3 Begin each round every three minutes. then, three sets, rest amply between rounds: 15x heavy thruster At Home: five rounds for time: 10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat 10x object thruster –or– 20x squat jump 10x object renegade row –or– 30x bodyweight renegade row