Friday, March 4, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: back squat 3-3-3-3-3 *Begin each round every four minutes. then, two rounds for quality: 15x pause back squat @ 50% of heaviest weight for the day 2 minutes max double under At Home: four rounds, rest amply between rounds: 10x object lunge jump + 10x object […]
Thursday, March 3, 2022
In Gym: for time: 50x handstand pushup 800m run 50x burpee 800m run 150-ft. handstand walk Compare results to April 25, 2019. At Home: for time: 50x atomic pushup 800m run –or– 3 sets of (40x high knees + 40x jumping jack) 50x burpee 3 sets of (40x high knees + 40x jumping jack) 50x […]
Wednesday, March 2, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: deadlift 5-5-5-5-5 Begin each round every 3.5 minutes. then, accumulate 80 front rack lunges at a medium weight. At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee + […]
Tuesday, March 1, 2022
In Gym: for time: 30-20-10 toes-to-bar thruster @ 65/45-lbs. weighted strict sit-up @ 25-lbs. At Home: for time: 30-20-10 virtual toes-to-bar single-arm object thruster –or– squat jump weighted object strict sit-up –or– strict sit-up
Monday, February 28, 2022
In Gym: “22.1” as many rounds as possible in 15 minutes: 3x wall climb 12x dumbbell snatch @ 50/35-lbs. 15x box jump over, 24/20″ platform At Home: “22.1” as many rounds as possible in 15 minutes: 3x (inchworm + pushup) 12x object single-arm snatch –or– burpee 9x standing long jump
Sunday, February 27, 2022
In Gym: every minute, on-the-minute, for 18 minutes: minute 1: 1-4 rope climb minute 2: max step-up, 24/20″ platform minute 3: rest At Home: every minute, on-the-minute, for 18 minutes: minute 1: 1-5 strict pull-up –or– 6-10 object bent-over row –or– 6-10 pike-up minute 2: max bodyweight lunge minute 3: rest
Saturday, February 26, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 42x wall ball @ 20/14-lbs., 10-ft. 42 calorie row 100x double under 30x wall ball 30 calorie row 100x double under 18x wall ball 18 calorie row 100x double under At Home: for time: 42x goblet squat –or– squat drop 42x sit-up + max […]
Friday, February 25, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: bench press 5-5-5-5-5-5 *Begin each round every three minutes. then, practice pull-ups & components of 22.1 for 12 minutes in EMOM format. 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 […]
Thursday, February 24, 2022
In Gym: “Newport Crippler” for time: 30x back squat @ bodyweight run 1 mile–or– row 1600m Compare results to July 9, 2019. At Home: “Newport Crippler At Home” for time: 4 minutes of max object squat –or– air squat 8 minutes max distance run –or– 8 minutes max rounds of (10x sit-up + 20x jumping […]
Wednesday, February 23, 2022
In Gym: as many rounds as possible in 13 minutes: 5x devil’s press @ 45/35-lb. plate 5x toes-to-bar 5x deadlift @ 225/155-lbs. Compare results to January 8, 2021. 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– 10x pike-up –or- v-up 5x […]