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Sunday, September 25, 2022

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

Saturday, September 24, 2022

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

Friday, September 23, 2022

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

Thursday, September 22, 2022

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–

Wednesday, September 21, 2022

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

Tuesday, September 20, 2022

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

Monday, September 19, 2022

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

Sunday, September 18, 2022

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

Saturday, September 17, 2022

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.

Friday, September 16, 2022

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