In Gym:
three rounds for time:
10x power snatch @ 125/83-lbs.
20x handstand pushup

At Home:
three rounds for time:
20x single-arm power snatch –or– 20x burpee
20x atomic pushup –or– staggered grip pushup

In Gym:
three rounds for time:
800m run
20x box jump, 30/24″ platform
30x back rack weighted lunge @ 95/65-lbs.

At Home:
four rounds for time:
800m run –or– 2 sets of (50x jumping jack + 50x high knees + 50x butt kicker + 20x squat)
30x squat drop
30x object lunge –or– 45x lunge

In Gym:
for max reps:
2 minutes: row
2 minutes: single-arm snatch @ 50/35-lbs.
2 minutes: anchored sit-up
90 seconds: row
90 seconds: single-arm snatch
90 seconds: anchored sit-up
1 minute: row
1 minute: single-arm snatch
1 minute: anchored sit-up

At Home:
for max reps:
2 minutes: run for distance
2 minutes: object single-arm snatch –or– swing –or– lateral burpee
2 minutes: anchored sit-up
90 seconds: run for distance
90 seconds: object single-arm snatch –or– swing –or– lateral burpee
90 seconds: anchored sit-up
1 minute: run for distance
1 minute: object single-arm snatch –or– swing –or– lateral burpee
1 minute: anchored sit-up

In Gym:
“Staggered Cindy”
10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets:
5x pull-up
10x pushup
15x squat
*Continue each set exactly where the last set finished.

Compare results to November 21, 2020.

At Home:
“Staggered Cindy”
10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets:
5x pull-up –or– strict bodyrow –or– strict sit-up
10x pushup
15x squat
*Continue each set exactly where the last set finished.

In Gym:
three rounds for time:
15x hang power clean @ 135/95-lbs.
15x (burpee + box jump)

Then, practice handstand walking for 12 minutes.

At Home:
three rounds for time:
15x object hang power clean –or– 20x (sit-up + max vertical jump)
15x (burpee + standing long jump)

In Gym:
five rounds for time:
21x deadlift @ 135/95-lbs.
15x toes-to-bar
9x push press

At Home:
five rounds for time:
21x object deadlift –or– rotational sit-up
15x pike-up –or– v-up
9x object push press –or– atomic pushup

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

back squat

3-3-3-3-3

*Begin each round every four minutes.

weighted back rack lunge

20-20-20

*Begin each round every three minutes.

At Home:

three 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, for max reps: tabata bottom-to-bottom squat

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

power snatch + hang power squat snatch + snatch

1-1-1-1-1-1-1-1-1-1

*Begin each round every three minutes.

as many rounds as possible in 14 minutes:

8x single-arm reverse overhead lunge, left –or– 16x russian twist

8x single-arm reverse overhead lunge, right –or– 8x lunge jump

8x single-arm hang power snatch (alternating, total) –or– 8x lunge jump

8x single-arm power snatch (alternating, total) –or– 8x standing long jump

In Gym:
as many rounds as possible in 20 minutes:
15x bench press @ 135/95-lbs.
400m run

Compare results to August 9, 2021.

At Home:
as many rounds as possible in 20 minutes:
15x hand-release pushup
400m run –or–50x jumping jack + 20x star jump