Saturday, March 26, 2022
In Gym: “Karen” for time: 150x wall ball @ 20/14-lbs., 10-ft. target Compare results to October 16, 2019. At Home: for time: 150x object thruster –or– (50x pushup + 150x squat jump + 50x pushup)
Friday, March 25, 2022
In Gym: for time: 30x deadlift @ 185/125-lbs. 30x lateral burpee 400m run 20x deadlift 20x lateral burpee 400m run 10x deadlift 10x lateral burpee 400m run At Home: for time: 30x object deadlift –or– lunge jump 30x lateral burpee 400m run –or– (50x jumping jack + 50x high knees + 50x butt kickers) 20x […]
Thursday, March 24, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: every minute, on-the-minute, for eight minutes: 2x hang power snatch then, three rounds for time: 15x handstand pushup 15x hang power snatch @ 115/75-lbs. At Home: three rounds for time: 20x atomic pushup 20x single-arm snatch (alternating, total)
Tuesday, March 22, 2022
In Gym: for time: 15-12-9-12-15 toes-to-bar 2x pushup box jump over, 24/20″ platform At Home: for time: 21-15-9-15-21 virtual toes-to-bar 2x pushup star jump
Sunday, March 20, 2022
In Gym: “GI Jane” as many repetitions as possible in 15 minutes, stopping at 150 reps: burpee + pull-up Bar is one foot above maximum overhead reach. At Home: 15 rounds for time: 10x burpee 5x strict pull-up –or– 10x bodyrow –or– 30-second plank hold
Saturday, March 19, 2022
In Gym: bench press 5-5-3-3-1-1-1-1 *Begin each round every three minutes. then, for time: 1000m row At Home: four rounds for time: 20x explosive pushup 20x pushup then, run one mile for time.
Friday, March 18, 2022
In Gym: four rounds, rest exactly one minute between rounds: 1 minute max rope climb *standing start* *each rope climb counts as 5 reps* 1 minute max rotational sit-up 1 minute max single-leg squat At Home: four rounds, rest exactly one minute between rounds: 1 minute max bent-over row –or– scapular row 1 minute max […]
Thursday, March 17, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: OUTDOOR OPTION: in teams of two, three rounds for time: 50x dumbbell or kettlebell deadlift @ 110/70-lbs. 400m run *run together* 200m farmer’s carry *Partners may split up the deadlifts and carries in whichever way they choose. INDOOR OPTION: in teams of two, three rounds for […]
Wednesday, March 16, 2022
In Gym: “Boots” three rounds for time: 15x (burpee + standing long jump, 6/5-ft.) 30x pushup 30x step-up, 20/16″ platform, 100/70-lbs. At Home: “Boots” three rounds for time: 15x (burpee + standing long jump) 30x pushup 30x object lunge –or– 60x lunge
Tuesday, March 15, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: 15 rounds, beginning every two minutes: rounds 1-5: 3x muscle snatch rounds 6-10: 2x power snatch –short break– rounds 11-15: 1x squat snatch At Home: six rounds: 45 seconds max dumbbell/object power clean –or– max squat –45 seconds rest– six rounds: 45 seconds max single-arm power […]