Wednesday, January 27, 2021
every minute, on-the-minute for 20 minutes: odd minutes: 5-10x strict pull-up –or– sheet row –or– dip option even minutes: 10-20x rotational sit-up
Tuesday, January 26, 2021
In Gym: back squat 5-5-5-5-5 Compare results to March 12, 2020. then, two rounds for quality: 15-20 weighted pushup 15-20 strict bodyrow At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat then, two rounds for quality: 15-20 pushup, 1-second […]
Monday, January 25, 2021
In Gym: in a 15-minute window: run/row 400m 10x push jerk @ 135/95-lbs. 35x box jump, 24″ platform run/row 400m 10x push jerk 35x box jump run/row 400m 10x push jerk max box jump At Home: in a 15-minute window: 30 mountain climber 30 jumping jack 30 high knees 15x dumbbell/object shoulder-to-overhead –or– atomic pushup […]
Sunday, January 24, 2021
In Gym: “Ellen” three rounds for time: 20x burpee 21x single-arm dumbbell snatch @ 50/35-lbs. 12x two-arm dumbbell thruster @ 100/70-lbs. workout courtesy of crossfit.com At Home: “Ellen” three rounds for time: 20x burpee 21x single-arm dumbbell/object snatch –or– (touch floor to overhead jump) 12x two-arm dumbbell/object thruster –or– 24x reverse lunge
Saturday, January 23, 2021
In Gym: six rounds, every three minutes: 7 bench press then, three rounds for quality: 10-12x single-arm dumbbell bent-over row per side 10-12 single-arm dumbbell curl and press per side 20-30x bench dip At Home: five two-minute rounds, rest exactly two minutes between rounds: 5x explosive pushup 5x staggered grip pushup 10-second superman hold then, […]
Friday, January 22, 2021
In Gym: as many rounds as possible in 15 minutes: 30x double under 10x wall ball 5x strict pull-up At Home: as many rounds as possible in 15 minutes: 30x jumping jack 10x light dumbbell thruster –or– 10x squat drop 5x strict pull-up –or– 2x sheet row –or– 2x pike-up
Thursday, January 21, 2021
In Gym: “Oregano Spice 2” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power snatch, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. At Home: “Oregano Spice 2” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x object […]
Wednesday, January 20, 2021
In Gym: “Wake Me Up Before You Joe Joe” two rounds for time: 46x box jump, 28/24″ platform 46x pushup 46-calorie row 46x strict sit-up At Home: “Wake Me Up Before You Joe Joe” two rounds for time: 46x tuck jump 46x pushup 46x renegade row 46x mountain climber 46x strict sit-up
Tuesday, January 19, 2021
In Gym: 10 one-minute rounds of: 10x lateral burpee max reps of power clean @ 155/105-lbs. Rest 90 seconds between rounds. At Home: 10 one-minute rounds of: 10x lateral burpee max reps of dumbbell/object clean –or– opposite arm and leg pike-up Rest one minute between rounds.
Monday, January 18, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 15-12-9 chest-to-bar pull-up overhead squat @ 135/95-lbs. –rest two minutes– 21-15-9 pull-up overhead squat @ 115/75-lbs. At Home: for time: 15-12-9 strict pull-up –or– sheet row –or– rotational sit-up heavier goblet squat –or– 2x squat –rest two minutes– 21-15-9 strict pull-up –or– sheet row […]