Sunday, April 17, 2022
In Gym: three rounds for time: 400m run 15x swing @ 70/55-lbs. 15x toes-to-bar At Home: 400m run 20x object swing –or– 30x superman 20x pike-up –or– v-up
Saturday, April 16, 2022
In Gym: as many rounds as possible in 15 minutes: 15x single-arm dumbbell bent-over, row, left arm @ 50/35-lbs. 15x single-arm dumbbell bent-over, row, right arm 50-ft handstand walk At Home: as many rounds as possible in 15 minutes: 15x single-arm object bent-over, row, left arm –or– 30-second side plank, left 15x object bent-over, row, […]
Friday, April 15, 2022
In Gym: for time: 10-9-8-7-6-5-4-3-2-1 2x burpee back squat @ 205/135-lbs. At Home: for time: 20-18-16-14-12-10-8-6-4-2 burpee object squat –or– squat with 2-second pause
Thursday, April 14, 2022
In Gym: three rounds for time: 30x single-leg squat (alternating, total) 35x pike-up –or– v-up 10x muscle-up At Home: three rounds for time: 45x lunge 35x pike-up –or– v-up 20x object single-arm snatch –or– 20x plank up down
Wednesday, March 13, 2022
In Gym:power clean2-2-2-2-2 *These reps are mandatory touch-and-go. Begin each round every three minutes. then, as many rounds as possible in 10 minutes:10x hand-release pushup10x power clean @ 115/75-lbs. At Home:then, as many rounds as possible in 16 minutes:10x hand-release pushup10x object power clean –or– standing long jump –or– star jump
Tuesday, April 12, 2022
In Gym: as many repetitions as possible in 25 minutes: 8x wall ball @ 20/14-lbs., 10-ft. target 1x shuttle run, 60m 1x rope climb, 12-ft., standing start 16x wall ball 2x shuttle run 2x rope climb 24x wall ball 3x shuttle run 3x rope climb 32x wall ball 4x shuttle run 4x rope climb 24x […]
Sunday, April 10, 2022
10 rounds for time: 500m run 12x anchored sit-up
Saturday, April 9, 2022
In Gym: “Turbo Saturday: Barbells, Balls, Burpees & Bagels” 1. Team snatch: with a continuously running clock, establish a team one-rep max snatch (power or squat, lifter’s choice) in 12 minutes. Partnered teams will work on the same bar. The score for the team is the heaviest load lifted by each partner, added together (score […]
Friday, April 8, 2022
In Gym: shoulder press 7-7-7-7-7 Begin each round every three minutes. then, as many rounds as possible in eight minutes: 10x devil’s press @ 45/35-lbs. 50x double under At Home: as many rounds as possible in 15 minutes: 10x object devil’s press –or– 10x MPH standard burpee 10x object shoulder press –or– atomic pushup 10x […]
Thursday, April 7, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: five rounds for time: 3x legless rope climb, standing start 30x dumbbell step-up @ 50/35-lbs., 24/20″ platform At Home: five rounds for time: 6x strict pull-up –or– 10x sheet row –or– 12x rotational sit-up 30x object front squat –or– pause front squat, 2-second pause at bottom