Monday, February 7, 2022
In Gym: “Emily” 10 rounds for time: 30x double under 15x pull-up 30x squat 100m run –or– row 1 minute rest *There is a 35-minute time cap to this workout. Compare results to February 18, 2021. At Home: “Emily” 10 rounds for time: 30x toe tap 15x strict pull-up –or– sheet row –or– 30x bodyweight […]
Sunday, February 6, 2022
In Gym: “Bad Dream” for time: 60x lunge @ 50/35-lbs. 60x step-up @ 50/35-lbs., 28/24″ platform 8x wall climb 40x lunge 40x step-up 6x wall climb 20x lunge 20x step-up 4x wall climb Compare results to December 26, 2020. At Home: “Bad Dream” for time: 60x dumbbell/object lunge –or– 90x lunge 60x dumbbell/object step-up –or– […]
Saturday, February 5, 2022
In Gym:“CrossFit Total”back squat, 1 repetitionshoulder press, 1 repetitiondeadlift, 1 repetition Compare results to January 18, 2020. At Home:four minutes: max dumbbell/object front squat –or– squat jump–rest two minutes–four minutes: max dumbbell/object push press –or– dip option–rest two minutes–four minutes: max dumbbell/object deadlift –or– bodyweight good morning, 2-second pause at parallel on each rep
Friday, February 4, 2022
In Gym: in teams of two, as many meters as possible: 10 minutes of rowing, switching partners every 350m 10 minutes of running, switching every 200m 10 minutes of double unders, switching every 50 double unders At Home: four rounds for total reps: 1 minute of no pushup burpees –30 seconds of rest– 1 minute […]
Thursday, February 3, 2022
In Gym: for time: 20x strict ring muscle-up 50x burpee 20x strict chest-to-bar pull-up 40x burpee 20x strict pull-up 30x burpee for time: 40x object renegade row –or– 80x bodyweight renegade row 50x burpee 40x swing –or– rotational sit-up 40x burpee 20x strict pull-up –or– sheet row –or– 2-minute plank hold 30x burpee
Wednesday, February 2, 2022
In Gym: 1 snatch pull + 1 hang power snatch 1-1-1-1-1 *Begin each round every 90 seconds. power snatch 2-2-2-2-2-2 Begin each round every three minutes. 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 snatch *switch arms every other round* […]
Tuesday, February 1, 2022
In Gym: five rounds for time: 50-ft. handstand walk 21x toes-to-bar At Home: five rounds for time: 15x atomic pushup 25x pike-up –or- v-up
Monday, January 31, 2022
In Gym: for time: 30x box jump, 24/20″ platform 21x back squat @ 155/105-lbs. 21x dumbbell push press @ 45/30-lb. dumbbells 30x box jump 15x back squat 15x push press 30x box jump 9x back squat 9x push press At Home: for time: 30x star jump 21x object squat –or– 42x air squat 21x object […]
Sunday, January 30, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 18 minutes: 2x wall climb 10x hang power clean @ 115/75-lbs. 10x weighted sit-up @ 25-lbs. At Home: as many rounds as possible in 18 minutes: 2x wall climb –or– 4x inchworm 10x hang power clean –or– 10x touch ground […]
Saturday. January 29, 2022
In Gym: deadlift 3-3-3-3-3+ *These reps are touch and go. Begin each round every four minutes. On the final round of 3+, you may do more than 3 reps. At Home: six rounds, begin every three minutes: 16x object deadlift –or– strict sit-up 16x forward burpee over barrier 16x superman