Friday, December 24, 2021
for time:150x burpee Compare results to December 24, 2020.
Thursday, December 23, 2021
In Gym:five rounds for time:200m run15x box jump, 24/20″ platform12x toes-to-bar9x push jerk @ 135/95-lbs. At Home: five rounds for time:200m run15x squat jump12x pike-up9x object push press –or– atomic pushup
Wednesday, December 22, 2021
In Gym:Complete 15 rounds, every two minutes:rounds 1-7: 2x hang power snatchrounds 8-15: 2x hang snatch 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* –or– reverse lunge–45 seconds rest–
Tuesday, December 21, 2021
In Gym:as many rounds as possible in 20 minutes:1x rope climb, seated start5x burpee30x double under At Home:as many rounds as possible in 20 minutes:5x sheet row –or– 5x strict sit-up5x burpee30x lateral hops on even rounds/elevated toe touches on odd rounds
Monday, December 20, 2021
Happy Workout Day, Coach Kate! In Gym:“Pocket Power Ranger”nine rounds for time:1x shoulder press @ 115/75-lbs.7x thruster9x single-leg squat (alternating, total) At Home:“Pocket Power Ranger”nine rounds for time:1x object shoulder press –or– 2x atomic pushup7x object thruster –or– 10x squat jump 12x Bulgarian split squat
Sunday, December 19, 2021
In Gym: as many rounds as possible in 15 minutes: 12x burpee 21x swing @ 55/35-lbs. At Home: as many rounds as possible in 15 minutes: 12x burpee 21x object swing –or– pike-up/v-up
Saturday, December 18, 2021
In Gym: “Holleyman” 30 rounds for time: 5x wall ball @ 20/14-lbs., 10-ft. target 3x handstand pushup 1x power clean @ 225/155-lbs. Compare results to December 11, 2013. At Home: “Holleyman” as many rounds as possible in 20 minutes, stop at 30 rounds: 5x squat jump 3x atomic pushup 1-3x object power clean –or–1x standing […]
Friday, December 17, 2021
In Gym: five three-minute rounds, rest exactly one minute between rounds: 500m row max sit-up 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
Thursday, December 16, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: four rounds for time: 5x ring muscle-up 9x dumbbell front squat @ 100/70-lbs. 400m run At Home: four rounds for time: 10x strict pull-up –or– 5-10x per side: bent over row –or– 20x bodyweight renegade row 9x object front squat–or– 18x squat jump 400m run –or– […]
Wednesday, December 15, 2021
In Gym: 100x double under + 24x deadlift @ 225/155-lbs. 24x (burpee + box jump), 24/20″ platform 18x deadlift 18x (burpee + box jump) 12x deadlift 12x (burpee + box jump) + 100x double under At Home: 100x lateral hop + 30x object deadlift –or– (sit-up + max vertical jump) 24x (burpee + squat) 24x […]