Monday, March 14, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 21x pull-up 42x double under 21x thruster @ 95/65-lbs. 18x chest-to-bar pull-up 36x double under 18x thruster @ 115/75-lbs. 15x bar muscle-up 30x double under 15x thruster @ 135/85-lbs. At Home: for time: 42x bodyweight renegade row 21x burpee 21x object thruster –or– […]
Sunday, March 13, 2022
In Gym: as many rounds as possible in 22 minutes: 20x pushup 30x sit-up 40x/28x calorie row At Home: as many rounds as possible in 22 minutes: 20x pushup 30x sit-up 400m run
Saturday, March 12, 2022
In Gym: “The Tara” in 12 minutes, complete: 500m medicine ball run @ 20/14-lbs. 26x front rack lunge @ 135/95-lbs. *in the remaining time, complete as many front squats as possible with 135/95-lbs. At Home: “The Tara” in 12 minutes, complete: 800m run 26x object front rack lunge @ 135/95-lbs. *in the remaining time, complete […]
Friday, March 11, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: 12 rounds, beginning every two minutes: rounds 1-4: 5 shoulder press rounds 5-8: 4 push press rounds 9-12: 3 push jerk *bar is pulled from the rack* then, two sets; rest amply between sets: max strict pull-up At Home: Beginning every two minutes: 1. 4 sets […]
Thursday, March 10, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: five rounds for time: 4x front squat @ 185/125-lbs. 10x strict ring dip 14x wall ball @ 20/14-lbs., 10-ft. target At Home: five rounds for time: 8x object front squat –or– 12x squat jump 10-15x dip variation –or– 15x close-grip pushup 14x goblet thruster –or– 15x […]
Wednesday, March 9, 2022
In Gym:“Bropacalypse”three rounds for time:50x double under7x hang power snatch @ 165/115-lbs.21x burpee Compare results to September 17, 2018. At Home:“Bropacalypse”three rounds for time:50x alternating toe tap14x single arm object snatch –or– touch ground to jump and reach overhead21x burpee
Tuesday, March 8, 2022
In Gym:Practice rope climbs for 10 minutes. four rounds for time:15x box jump, 36/30″ platform400m run At Home:20x star jump15x no pushup burpee80x mountain climber35x jumping jack
Monday, March 7, 2022
In Gym: “22.2” for time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 deadlift bar-facing burpee *There is a 10-minute time limit on this workout. At Home: “22.2” for time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 object deadlift –or– squat jump lateral burpee *There is a 10-minute time limit on this workout.
Sunday, March 6, 2022
In Gym: five three-minute rounds, rest exactly one minute between rounds: 500m row max sit-up Compare results to December 17, 2021. At Home: five three-minute rounds, rest exactly one minute between rounds: 400m run –or– (30x bodyweight renegade row + 30x high knees + 30x skipping) max sit-up
Saturday, March 5, 2022
In Gym: four rounds for time: 9x hang power clean @ 135/95-lbs. 9x push jerk 15x pull-up At Home: four rounds for time: 10x object hang power clean and jerk –or– (20x v-up + 20x no pushup burpee) 10x strict pull-up –or– row option