Tuesday, February 22, 2022
In Gym: thruster 3-3-3-3-3-3 Begin each set every three minutes. then, as many rounds as possible in seven minutes: thruster @ 95/65-lbs. *At the top of every minute, perform 8x burpee before moving to the thrusters. At Home: five rounds for time*: 10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat 10x object […]
Monday, February 21, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: in teams of two, eight rounds for time: 12x dumbbell hang power clean @ 100/70-lbs. 20x box jump, 24/20″ platform *Partners alternate full rounds. Resting partner runs 200m. At Home: four rounds for time: 12x object hang power clean –or– squat jump 20x lunge jump –or– […]
Sunday, February 20, 2022
In Gym: “Run, Alex, Run” as many rounds as possible in 20 minutes: 400m run 21x swing @ 55/35-lbs. two rounds of “Cindy” 1 round of Cindy is: 5x pull-up 10x pushup 15x squat Compare results to March 11, 2020. At Home: as many rounds as possible in 20 minutes: 400m run –or– 75x jumping […]
Saturday, February 19, 2022
In Gym: six rounds, every two minutes: rounds 1-3: 3x overhead squat rounds 4-6: 2x snatch balance then, five rounds, every two minutes: 2x hang snatch At Home: four rounds for time: 15x devil’s press –or– (burpee + tuck jump) 15x single-arm snatch, right –or– 30x superman 15x single-arm snatch, left –or– 10x inchworm
Thursday, February 17, 2022
In Gym: practice bar muscle-ups for 10 minutes. then, four rounds: 3 minutes: row for calories 1 minute: max bar muscle-up –or– pull-up option At Home: four rounds: 3 minutes: burpees 1 minute: max strict pull-up –or– two-arm bent-over row –or– pike-up
Wednesday, February 16, 2022
In Gym: six rounds for time: 5x hang power clean @ 155/105-lb. 10x back rack weighted lunge then, for meters and reps: 3-minute max distance handstand walk 3-minute max strict handstand pushup At Home: six rounds for time: 8x object hang power clean –or– 12x sit-up + jump and reach 16x object weighted lunge –or– […]
Tuesday, February 15, 2022
In Gym: as many ring dips as possible in 15 minutes: 800m run 100x double under 25x strict ring dip 400m run 50x double under max strict ring dip Compare results to July 19, 2021. At Home: as many ring dips as possible in 15 minutes: 800m run –or– 100x jumping jack + 100x high […]
Friday, February 11, 2022
In Gym: for time: 50-40-30-20-10 single-arm overhead lunge @ 55/35-lbs. strict sit-up At Home: for time: 50-40-30-20-10 single-arm object overhead lunge –or– 1.5x lunge strict sit-up
Thursday, February 2, 2022
In Gym: five rounds , as many repetitions as possible: 1 minute max rope climbs, standing start *each rope climb counts as 3 reps* 1 minute max burpees 1 minute max box jumps –1 minute rest– At Home: five rounds , as many repetitions as possible: 1 minute max sheet row –or– bent-over row, switching […]
Wednesday, February 9, 2022
In Gym: eight minutes, every two minutes, building in weight each set: set 1: 8x overhead squat set 2: 6x overhead squat set 3: 4x overhead squat set 4: 2x overhead squat then, five rounds, every 2.5 minutes: 400m/350m row max overhead squat @ 95/65-lbs. in remaining time At Home: five rounds, every 2.5 minutes: […]