Tuesday, December 14, 2021
In Gym: back squat 3-3-3-3-3-3 *Begin each round every 3.5 minutes. low ring muscle-up practice kip swing practice on high rings At Home: four rounds, rest amply between rounds: 10x object lunge jump + 10x object squat + max wall squat –or– 15x lunge jump + 15x pause squat + max wall squat *Wall squat […]
Monday, December 13, 2021
In Gym:as many rounds as possible in 10 minutes:5x toes-to-bar10x single-arm snatch @ 50/35-lbs. (alternating, total)10x pushup At Home:as many rounds as possible in 10 minutes:5x toes-to-bar10x single-arm snatch @ 50/35-lbs. (alternating, total)10x pushup
Sunday, December 12, 2021
In Gym: in teams of two, three rounds for time: 1000m row 150x double under 100x goblet squat @ 55/35-lbs. At Home: three rounds for time: 800m run –or– 50x no pushup burpee 50x elevated toe touch 50x lateral hop 50x goblet object squat –or– 80x air squat
Saturday, December 11, 2021
In Gym:“So Fresh and So #Clean…#Clean…#Clean 2.0” Complete 21 rounds, every 90 seconds—where the first seven rounds are 2x hang power clean, the second seven rounds are 2x power clean, and finally, the last seven rounds are 2x squat clean. At Home:two seven-minute rounds, rest exactly two minutes between rounds:6x deadlift –or– single-leg romanian deadlift6x […]
Thursday, December 9, 2021
In Gym: five rounds for time: 3x thruster @ 155/105-lbs. 15x burpee At Home: five rounds for time: 3-9x object thruster –or– (10x atomic pushup + 15x squat jump) 15x burpee
Wednesday, December 8, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: Complete four six-minute cycles. In each cycle, do: 400m run 200m farmer’s carry Your score is the time to completion of each cycle. At Home: Complete four five-minute cycles. In each cycle, do: 400m run –or– (100x mountain climber + 20x lunge jump) 20x object deadlift […]
Tuesday, December 7, 2021
In Gym:“Cindy”as many rounds as possible in 20 minutes:5x pull-up10x pushup15x squat Compare results to November 30, 2019. At Home:“Cindy”as many rounds as possible in 20 minutes:5x strict pull-up –or– sheet row –or– 5x strict sit-up10x pushup15x squat
Monday, December 6, 2021
In Gym: push jerk 3-3-3-3-3-3 *Begin each round every three minutes. then, three rounds for quality: 1x wall climb + 30-second handstand hold 5-10x strict toes-to-bar At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup […]
Sunday, December 5, 2021
In Gym: In teams of two, complete as many meters as possible on the rower in 40 minutes. Partners must switch every 500m. At Home: for time, stopping at 20 minutes: 100x burpee *At the start of each minute, complete 8x sit-up before moving to the burpees.
Saturday, December 4, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: eight rounds, every three minutes, complete: 5x heavy overhead squat *from the rack* 30x double under Treat this workout like a strength day and try to ascend in weight on the overhead squat! At Home: 10 rounds, every 2 minutes, complete: 60-second plank hold 6-9x goblet […]