Saturday, January 8, 2022
CrossFit MPH – WOD Metcon (No Measure) for time: 63x burpee 63x swing 12x bar muscle-up 42x burpee 42x swing 8x bar muscle-up 21x burpee 21x swing 4x bar muscle-up At Home: for time: 63x burpee –or– 6 rounds cardio complex 63x swing –or– max vertical jump 24x strict pull-up –or– 36x sheet row –or– […]
Friday, January 7, 2022
In Gym: bench press 3-3-3-3-3-3 *Begin each round every three minutes. then, practice handstands for 12 minutes. 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 10x staggered grip pushup 10x dumbbell bent-over row –or– 20x strict sit-up 20x hollow […]
Thursday, January 6, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 15 minutes: 1, 2, 3, 4… toes-to-bar 2, 4, 6, 8… single-arm snatch @ 50/35-lbs. (alternating, total) 1, 2, 3, 4… box jump, 32/28″ platform Continue adding reps for each consecutive round in this pattern until the end of the […]
Wednesday, January 5, 2022
In Gym:five rounds for time:20x pushup20x front squat @ 95/65-lbs. At Home:five rounds for time:20x pushup20x object front squat –or– 25x squat with 1-second pause at bottom
Tuesday, January 4, 2022
In Gym: power clean + 2 split jerk 1-1-1-1-1-1-1 *Begin each set every three minutes. then, four rounds: 1 minute max bar-facing burpee –1 minute rest– At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, four rounds: 1 minute max bar-facing burpee –1 minute rest–
Monday, January 3, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: 10 rounds for time: 6x chest-to-bar pull-up 10x wall ball, 20/14-lbs., 10-ft. target At Home: 6x sheet row + 6 strict sit-up –or- 10x strict sit-up 10x single-arm thruster –or– 12x squat jump
Sunday, January 2, 2022
In Gym: three rounds for time: 50x walking lunge @ 70/55-lbs. 20x Russian swing @ 70/55-lbs. 400m run At Home: three rounds for time: 50x walking object lunge –or– 80x walking lunge 30x dumbbell/object Russian swing –or– 10x inchworm 400m run –or– 25x no pushup burpee
Thursday, December 30, 2021
In Gym: as many rounds as possible in 15 minutes: 30/23-calorie row 15x ring dip At Home: as many rounds as possible in 15 minutes: 400m run –or– 50x high knees + 50x jumping jack + 50x skipping in place 20x dip option
Wednesday, December 29, 2021
In Gym:three rounds for time:50x double under10x overhead squat @ 135/95-lbs. Compare results to December 27, 2019. At Home:three rounds for time:50x high knees + 50x lateral hop20x overhead lunge –or– 40x walking lunge
Monday, December 27, 2021
In Gym: three rounds for time: 25x pull-up 25x push press @ 75/55-lbs. 25x box jump, 24/20″ platform –rest one minute– At Home: three rounds for time: 15x strict pull-up –or– 25x sheet row –or– 25x rotational sit-up 25x object push press –or– 25x pushup 50x air squat –rest one minute–