Tuesday, July 6, 2021
In Gym: front squat 3-3-3-3-3 *Begin each round every three minutes. then, “The Burpee Breakdown” seven rounds for time: 5x squat 5x pushup 5x squat 5x jump and reach, 18″ target above maximum standing reach 5x burpee At Home: “Legs Gone Bad” for time: 150x squat jump + lunge jump, left + lunge jump, right […]
Saturday, July 3, 2021
In Gym: “Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee Compare results to September 23, 2019. At Home: 25 rounds for time: 4x unbroken pike-up 5x burpee
Friday, June 2, 2021
In Gym: as many rounds as possible in 20 minutes: 400m run 20x single-arm snatch, 50/35-lbs. 14x box jump, 30/24″ platform At Home: as many rounds as possible in 20 minutes: 40x jumping jack 40x lateral hop, 2-ft. 20x single-arm object snatch –or– 12x rotational pushup 14x object lunge –or– tuck jump
Thursday, July 1, 2021
In Gym: “Narf” for time: 9-15-21 pull-up thruster @ 95/65-lbs. Compare results to November 14, 2012. then, find a 2 rep max thruster in 10 minutes (from the rack). At Home: “Narf” for time: 9-15-21 pull-up –or– sheet row –or– 2x strict sit-up object thruster –or– 2x squat jump
Wednesday, June 30, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 30x strict handstand pushup 500m row 40x ring dip 500m row 50x pushup 500m row At Home: for time: 40x atomic pushup 100x mountain climber 50x high knees 40x dip option 100x mountain climber 50x high knees 40x pushup 100x mountain climber 50x high […]
Tuesday, June 29, 2021
In Gym: four rounds, rest one minute between rounds: 1 minute max rope climb *each rope climb counts for 5 points* 1 minute max hang power clean @ 115/75-lbs. 1 minute max wall ball @ 20/14-lbs., 10-ft. target At Home: four rounds, rest one minute between rounds: 1 minute max virtual toes-to-bar 1 minute max […]
Monday, June 28, 2021
In Gym: deadlift 7-5-3-1-1-1-1-1 then, bottom-to-bottom Tabata squat At Home: as many rounds as possible in 10 minutes: 16x superman, 1-second hold at top of rep 16x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted 8x inchworm walkout then, bottom-to-bottom Tabata squat
Sunday, June 27, 2021
In Gym: five four-minute cycles, rest one minute between cycles: 400m run 20x lunge jump max weighted step-up @ 50/35-lbs., 24/20″ platform At Home: five four-minute cycles, rest one minute between cycles: 400m run –or– 25x star jump 20x lunge jump max weighted step-up –or– lunge
Saturday, June 26, 2021
In Gym:hang snatch + 3 overhead squat1-1-1-1-1 *Begin each round every three minutes. snatch deadlift3-3-3-3-3 *Begin each round every two minutes. At Home:complete four sets, starting every 90 seconds:4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)8x explosive dumbbell burpee then, complete three sets, starting every 90 seconds:4-6 per side: dumbbell/object […]
Friday, June 25, 2021
In Gym: five rounds for time: 40x double under 8x devil’s press @ 100/70-lbs. 12x chest-to-bar pull-up At Home: five rounds for time: 40x elevated toe tap 8x object devil’s press –or– 2-pushup burpee 12x strict pull-up –or– sheet row –or– rotational sit-up