In Gym:
for max reps:
2 minutes: toes-to-bar
–1 minute rest–
2 minutes: hang power clean @ 115/75-lbs.
–1 minute rest–
2 minutes:: pushup
–1 minute rest–
2 minutes: wall ball, 20/14-lbs., 10-ft. target
–1 minute rest–
2 minutes: toes-to-bar

At Home:
for max reps:
2 minutes: virtual toes-to-bar
–1 minute rest–
2 minutes: object hang power clean –or– standing long jump
–1 minute rest–
2 minutes:: pushup
–1 minute rest–
2 minutes: object thruster –or– squat jump
–1 minute rest–
2 minutes: virtual toes-to-bar

In Gym:
front squat
5-5-5-5-5

*Begin each round every four minutes. In between each set, complete a 200m medicine ball run.

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, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold

In Gym:
five rounds for time:
20x burpee
20x single-arm overhead lunge @ 50/35-lbs.

Then, practice handstands for 10 minutes.

At Home:
five rounds for time:
20x burpee
20x single-arm object overhead lunge –or– 30x lunge

In Gym:
five distances, each for time, rest amply between rounds:
run one mile
run 200m
run 800m
run 200m
run one mile

Compare results to September 30, 2021.

At Home:
five intervals, each for time, rest amply between rounds:
five minute: max burpee
one minute: max squat
three minutes: max staggered grip pushup
one minute: max squat
five minute: max burpee

CrossFit MPH – WOD

WOD (Time)

In Gym:
“Mary”
as many rounds as possible in 20 minutes:
5x handstand pushup
10x single-leg squat (alternating, total)
15x pull-up

At Home:
“Mary”
as many rounds as possible in 20 minutes:
5x handstand pushup –or– atomic pushup
10x object goblet squat –or– 25x air squat
8x strict pull-up –or– 15x row option

In Gym:
“Christine”
three rounds for time:
500m row
12x deadlift @ body weight
21x box jump, 24/20″ platform

then, deficit deadlift practice

At Home:
“Christine”
three rounds for time:
400m run –or– (50x jumping jack + 100x high knees)
18x deadlift –or– 18x plank up down
21x lunge jump

In Gym:
push press
5-4-3-2-1-1-1

Begin each round every two minutes.

then, five rounds for time:
50x double under
12x push press @ 95/65-lbs.

At Home:
five rounds for time:
20x no pushup burpee
12x object push press –or– atomic pushup
12x pushup

In Gym:
hang power snatch + overhead squat
1-1-1-1-1-1
*Begin each round every minute.
hang snatch
2-2-2-2-2-2
*Begin each round every three 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 power snatch –or– 12 max vertical jump
10x dumbbell/object pause squat –or– 20x bodyweight pause squat

In Gym:
“Rosemary Spice”
as many rounds as possible in 20 minutes:
1000m row
75x step-up @ 50/35-lbs., 24/20″ platform
750m row
55x weighted step-up
500m row
35x weighted step-up
250m row
15x weighted step-up

Compare results to October 31, 2021.

At Home:
“Rosemary Spice”
as many rounds as possible in 20 minutes:
5 rounds cardio complex
75x weighted lunge or lunge option
4 rounds cardio complex
55x weighted lunge or lunge option
3 rounds cardio complex
35x weighted lunge or lunge option
2 rounds cardio complex
15x weighted lunge or lunge option
**1 cardio complex = 10 no pushup burpee + 20 skips in place**

In Gym:
“Zombieland: Escape From Church Street”
in teams of two, for time:
70x clean @ 125/83-lbs.
400m carry @ 110/70-lbs.
70x thruster
400m carry
40x strict zombie grip pull-up
1-mile run

Compare results to October 31, 2020.

At Home:
“Zombieland: Escape From Church Street”
for time:
35x dumbbell/object clean –or– 50x superman, 1-second pause at top
50x weighted lunge –or– 75x reverse lunge
35x thruster –or– 50x squat
50x weighted lunge –or– 75x reverse lunge
20x strict zombie grip pull-up –or– sheet row –or– 80x bodyweight renegade row
200x jumping jack