In Gym:
for time:
800m run
750m row
30x toes-to-bar
400m run
500m row
20x toes-to-bar
200m run
250m row
10x toes-to-bar

At Home:
for time:
80x jumping jack
80x high knees
40x burpee
30x virtual toes-to-bar
40x jumping jack
40x high knees
30x burpee
20x virtual toes-to-bar
40x jumping jack
40x high knees
20x burpee
10x virtual toes-to-bar

In Gym:
“Diane”
for time:
21-15-9
deadlift @ 225/155-lbs.
handstand pushup

Compare results to February 19, 2021.

At Home:
for time:
27-21-15
dumbbell/object deadlift –or– single-leg romanian deadlift
atomic pushup –or– 2/3 strict handstand pushup

In Gym:
practice strict muscle-up progressions for 10 minutes.

as many rounds as possible in 15 minutes:
50x double under
5x hang power snatch @ 50/35-lbs., left
5x hang power snatch, right

At Home:
as many rounds as possible in 18 minutes:
50x elevated toe touch (odd rounds)/ 50x lateral jump even rounds
5x object hang power snatch, left –or– 6x (reach through + rotational pushup)
5x object hang power snatch, right –or– 4x standing long jump

In Gym:
front squat
3-3-3-3-3-3

Begin each round every 4 minutes. In the 4-minute interval, you will complete up to a 400m run.

*This workout is only scored by the heavy front squat weights. You may run the 400m at a recovery pace.

three rounds for max reps:
in a 2.5 minute window, complete a 200m run (or 100x jumping jack) followed by as many front squats or squats as possible
–rest one minute between rounds–

In Gym:
five rounds for time:
15x box jump, 30/24″ platform
12x chest-to-bar pull-up
9x sumo deadlift high-pull @ 95/65-lbs.

At Home:
five rounds for time:
15x squat jump
8x strict pull-up –or– 16x body row/renegade row –or– 32 bodyweight renegade row
9x object sumo deadlift high-pull –or– 9x per side single-arm sumo deadlift high pull –or– MPH burpee

In Gym:
bench press
5-5-5-5-5

*Begin each round every three minutes.

then, 16 rounds of 20 seconds of work and 10 seconds of rest, alternating between:
odd intervals: pushup
even intervals: pike-up –or– v-up

At Home:
16 rounds of 20 seconds of work and 10 seconds of rest, alternating between:
odd intervals: pushup
even intervals: pike-up –or– v-up
–one minute rest–
16 rounds of 20 seconds of work and 10 seconds of rest, alternating between:
odd intervals: dip option
even intervals: strict sit-up

In Gym:
“Baby Spice”
two rounds for time:
25x swing @ 70/55-lbs.
20x lateral burpee
50x goblet lunge
20x true strict bodyrow
25x push press @ 95/65-lbs.

Compare results to September 24, 2021.

At Home:
“Baby Spice”
two rounds for time:
25x object swing –or– standing long jump
20x lateral burpee
50x object goblet lunge –or– 100x lunge
20x dip variation
25x object press –or– atomic pushup

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

With a continuously running clock, complete as many repetitions as possible:

0:00-4:00

500m row

max single-leg squat (alternating, total)

–rest 3′–

7:00-11:00

500m row

max double under

–rest 3′–

14:00-18:00

500m row

max wall ball @ 20/14-lbs., 10/9-ft.

At Home:

With a continuously running clock, complete as many repetitions as possible:

0:00-4:00

500m run

max dip option

–rest 3′–

7:00-11:00

400m run

max mountain climber

–rest 3′–

14:00-18:00

400m run

max object thruster –or– squat jump

In Gym:
5-4-3-2-1
legless rope climb, 12-ft. –or– rope climb, 12-ft.
clean and jerk @ 185/125-lbs.

*After each round, complete a 200m medicine ball run.

At Home:
10-8-6-4-2
strict pull-up –or– 3x body row –or– 3x v-up
object clean and jerk –or– (burpee + standing long jump)

*After each round, complete a 200m object –or– bodyweight run.

In Gym:
for time:
25-20-15-10-5
box jump, 24/20″ platform
front rack lunge @ 95/65-lbs.
weighted sit-up @ 25-lb. db

At Home:
for time:
25-20-15-10-5
star jump
object front rack lunge –or– 2x lunge
object weighted sit-up –or– strict sit-up