Thursday, November 11, 2021
In Gym: “Donny” for time: 21-15-9-9-15-21 deadlift @ 225/155-lbs. burpee Compare results to November 10, 2016. At Home: for time: 21-15-9-9-15-21 suitcase deadlift burpee
Wednesday, November 10, 2021
In Gym:kipping ring pull-up practice, 10 minutes. then, “Nancy”five rounds for time:400m run15x overhead squat @ 95/65-lbs. Compare results to April 30, 2018. At Home:“Nancy at Home”five rounds for time:400m run –or– 100x mountain climber20x single-arm overhead lunge –or– 20x lunge jump
Tuesday, November 9, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 17 minutes: 25x toes-to-bar 25 calorie row/ 400m run 50x pushup 25x pull-up 400m run/25 calorie row 25x box jump, 24/20″ platform *For the row and run, you may choose which to do first each round (and do the other […]
Monday, November 8, 2021
In Gym: back squat 5-5-3-3-1-1-1-1 Begin each round every 3.5 minutes. then, two rounds for quality, rest amply between rounds: 20x back squat @ 1/2 top back squat weight for the day At Home: four rounds, rest amply between rounds: 1-minute plank hold 10x burpee 5x dumbbell/object squat jump + max dumbbell front squat –or– […]
Sunday, November 7, 2021
In Gym: for time: 800m run 50x swing @ 55/35-lbs. 50x sit-up 400m run 35x swing 35x sit-up 200m run 20x swing 20x sit-up At Home: for time: 800m run 50x object swing –or–35x burpee 50x sit-up 400m run 35x object swing –or– 25x burpee 35x sit-up 200m run 20x object swing –or– 15x burpee […]
Saturday, November 6, 2021
In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 2x thruster for load (from the rack) even minutes: 50x double under At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 6-10x single-arm thruster even minutes: 40x alternating elevated toe tap
Thursday, November 4, 2021
In Gym: for time: 3-minute handstand hold 100x squat 150-ft. handstand walk 100x squat 30x handstand pushup Compare results to December 21, 2018. then, practice kipping on the high rings for 10 minutes. At Home: for time: 3-minute plank hold 100x squat 50x pushup 100x squat 30x atomic pushup
Wednesday, November 3, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: in teams of two, five rounds for time: 42x box jump, 24/20″ platform 30-calorie row 18x front squat @ 155/105-lbs. Partners are going to split the work today. Both partners may work at the same time on the box jumps and front squats, and only one […]
Tuesday, November 2, 2021
In Gym: At the top of each minute for 13 minutes, perform 10x burpee and then as many toes-to-bar as possible in the remaining time. At Home: At the top of each minute for 13 minutes, perform 10x burpee and then as many sit-ups as possible in the remaining time.
Monday, November 1, 2021
In Gym:power snatch + overhead squat1-1-1-1-1 *Begin each round every 90 seconds. power snatch + snatch1-1-1-1-1-1 *Begin each round every three minutes. At Home:complete six sets, starting every 90 seconds:4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8 standing long jumpthen, complete six sets, starting every 90 seconds:4-6 per side: […]