Happy Workout Day, Coach Kate!

In Gym:
“Pocket Power Ranger”
nine rounds for time:
1x shoulder press @ 115/75-lbs.
7x thruster
9x single-leg squat (alternating, total)

At Home:
“Pocket Power Ranger”
nine rounds for time:
1x object shoulder press –or– 2x atomic pushup
7x object thruster –or– 10x squat jump

12x Bulgarian split squat

In Gym:
as many rounds as possible in 15 minutes:
12x burpee
21x swing @ 55/35-lbs.

At Home:
as many rounds as possible in 15 minutes:
12x burpee
21x object swing –or– pike-up/v-up

In Gym:
“Holleyman”
30 rounds for time:
5x wall ball @ 20/14-lbs., 10-ft. target
3x handstand pushup
1x power clean @ 225/155-lbs.

Compare results to December 11, 2013.

At Home:
“Holleyman”
as many rounds as possible in 20 minutes, stop at 30 rounds:

5x squat jump
3x atomic pushup
1-3x object power clean –or–1x standing long jump

In Gym:
five three-minute rounds, rest exactly one minute between rounds:
500m row
max sit-up

At Home:
five three-minute rounds, rest exactly one minute between rounds:
400m run –or– (30x bodyweight renegade row + 30x high knees + 30x skipping)
max sit-up

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

four rounds for time:

5x ring muscle-up

9x dumbbell front squat @ 100/70-lbs.

400m run

At Home:

four rounds for time:

10x strict pull-up –or– 5-10x per side: bent over row –or– 20x bodyweight renegade row

9x object front squat–or– 18x squat jump

400m run –or– (50x jumping jack + 15x no pushup burpee)

In Gym:
100x double under +
24x deadlift @ 225/155-lbs.
24x (burpee + box jump), 24/20″ platform
18x deadlift
18x (burpee + box jump)
12x deadlift
12x (burpee + box jump)
+ 100x double under

At Home:

100x lateral hop +
30x object deadlift –or– (sit-up + max vertical jump)
24x (burpee + squat)
24x deadlift –or– (sit-up + max vertical jump)
18x (burpee + squat)
18x deadlift –or– (sit-up + max vertical jump)
18x (burpee + squat)
+ 100x lateral hop

In Gym:
back squat
3-3-3-3-3-3

*Begin each round every 3.5 minutes.

low ring muscle-up practice
kip swing practice on high rings

At Home:

four rounds, rest amply between rounds:

10x object lunge jump + 10x object squat + max wall squat –or– 15x lunge jump + 15x pause squat + max wall squat

*Wall squat max time is 90 seconds each round.

then, two rounds, rest amply between rounds:
5-10x strict pull-up –or– bodyrow –or– 15-20x v-up

In Gym:
as many rounds as possible in 10 minutes:
5x toes-to-bar
10x single-arm snatch @ 50/35-lbs. (alternating, total)
10x pushup

At Home:
as many rounds as possible in 10 minutes:
5x toes-to-bar
10x single-arm snatch @ 50/35-lbs. (alternating, total)
10x pushup

In Gym:
in teams of two, three rounds for time:
1000m row
150x double under
100x goblet squat @ 55/35-lbs.

At Home:
three rounds for time:
800m run –or– 50x no pushup burpee
50x elevated toe touch
50x lateral hop
50x goblet object squat –or– 80x air squat

In Gym:
“So Fresh and So #Clean…#Clean…#Clean 2.0”

Complete 21 rounds, every 90 seconds—where the first seven rounds are 2x hang power clean, the second seven rounds are 2x power clean, and finally, the last seven rounds are 2x squat clean.

At Home:
two seven-minute rounds, rest exactly two minutes between rounds:
6x deadlift –or– single-leg romanian deadlift
6x goblet squat –or– squat
3x devil’s press –or– 3 (burpee + 2 lunge)