Friday, April 30, 2021
In Gym: for time: 3-9-15-21-15-9-3 box jump, 30/24″ platform toes-to-bar back rack lunge @ 115/75-lbs. At Home: for time: 3-9-15-21-15-9-3 squat jump virtual toes-to-bar dumbbell/object lunge –or– 2x lunge
Thursday, April 29, 2021
In Gym: seven rounds, every 90 seconds: 1x snatch or power snatch (athlete choice). then, as many repetitions as possible in nine minutes: 3x power snatch @ 135/95-lbs. 6x lateral burpee At Home: as many repetitions as possible in 11 minutes: 6x dumbbell/object single-arm snatch –or– tuck jump 6x lateral burpee
Wednesday, April 28, 2021
In Gym: “Murph Variant 1” as many rounds as possible in seven minutes: 200m run 30x double under –rest two minutes– as many rounds as possible in 10 minutes: 5x pull-up 10x pushup 15x squat –rest two minutes– as many rounds as possible in seven minutes: 200m run 30x double under At Home: “Murph Variant […]
Tuesday, April 27, 2021
In Gym: five rounds, every three minutes: 10 heavy thruster five rounds, every two minutes: 3 heavy back squat At Home: five rounds, rest amply between rounds: 10x dumbbell/object thruster + max dumbbell front squat –or– 10 pause squat jump + max squat
Monday, April 26, 2021
In Gym: for time: Row as many meters as possible in 24 minutes, stopping at 4000m if you get there. *At the top of every four minutes (including the first minute), complete a 20-second pull-up bar hang and 4x wall climb. At Home: for time: Complete as many burpees as possible in 16 minutes. *At […]
Sunday, April 25, 2021
In Gym:as many rounds as possible in 15 minutes:5x strict ring dip10x box jump, 28/24″ platform20x single-arm snatch @ 55/35-lbs. At Home:as many rounds as possible in 15 minutes:5x dip option10x tuck jump20x single-arm dumbell/object snatch –or– rotational sit-up
Saturday, April 24, 2021
In Gym:for time:20-15-10-5hang power clean @ 135/95-lbs.(1 squat jump + 2 lunge jump) Then, take eight minutes to build up to a heavy hang power clean single for the day. At Home:for time:20-15-10-5-10dumbbell/object hang power clean –or– inchworm walkout(1 squat jump + 2 lunge jump)
Friday, April 23, 2021
In Gym: “Ralphie” in teams of two*: 20 rounds for time: 9x deadlift @ 205/135-lbs. 8x strict sit-up 7x weighted pushup @ 45/25-lbs. 6x chest-to-bar pull-up *Partners may split the work equally. Both partners may work at the same time. At Home: “Ralphie” 10 rounds for time: 9x dumbbell/object deadlift –or– single-leg romanian deadlift 8x […]
Thursday, April 22, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: “Quarterfinals Test 3” for time: 120x wall ball @ 20/14-lbs., 10/9-ft. 120x calorie row then, five sets, start every two minutes: 10 single-arm bent-over row per side 30-second ring support hold At Home: “Quarterfinals Test 3” for time: 120x single-arm dumbbell/object thruster –or– squat jump 120x […]
Wednesday, April 21, 2021
In Gym: front squat* 4-4-4-4-4-4-4-4 *Start each round every three minutes. At Home: three four-minute rounds, rest exactly one minute between rounds 1-minute plank hold 20x dumbbell/object squat –or– 20x air squat max time in wall squat hold