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Thursday, August 4, 2022

In Gym:
four rounds for time:
5x hang squat snatch @ 135/95-lbs.
20x hand-release pushup
80x double under

At Home:
four rounds for time:
10x dumbbell single-arm hang squat snatch –or– 15x star jump
20x hand-release pushup
80x long lateral hop

Wednesday, August 3, 2022

In Gym:
for time:
50x anchored sit-up
40x box jump, 24/20″ platform
30x deadlift @ 185/125-lbs.
20x burpee
1000m run
20x burpee
30x deadlift
40x box jump
50x anchored sit-up

At Home:
for time:
50x anchored sit-up
40x lunge jump
30x object deadlift –or– 2x superman
20x burpee
1000m run –or– 3 sets of: (50x jumping jack + 50x high knees + 50x mountain climbers)
20x burpee
30x object deadlift –or– 2x superman
40x lunge jump
50x anchored sit-up

Tuesday, August 2, 2022

In Gym:
as many rounds as possible in 12 minutes:
1-2-3-4…
dumbbell Turkish get-up @ 50/35-lbs.
strict chest-to-bar pull-up

– Continue adding 1-rep to each round until time expires.

At Home:
as many rounds as possible in 12 minutes:
1-2-3-4…
object Turkish get-up –or–
(strict sit-up + max vertical jump)
strict pull-up –or– 2x weighted renegade row –or– 4x unweighted renegade row
– Continue adding 1-rep to each round until time expires.

Monday, August 1, 2022

In Gym:
back squat
5-5-5-5-5

*Begin each round every four minutes.

then, three rounds for quality:
8x (1 1/4) squat @ 50% max weight for the day
10x strict toes-to-bar –or– ball up –or– hanging knee raise option

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

Sunday, July 31, 2022

In Gym:
weighted strict ring dip
3-3-3-3-3

*Begin each round every two minutes.

then, “Walk Don’t Run”
for time:
two-mile walk* with up to 60/40-lbs.

*In this workout:
You must walk, not run.
You may wear a weight vest or loaded backpack, or carry sandbags, plates, dumbbells or kettlebells.

Compare results to July 24, 2019.

At Home:
five rounds:
one minute max dip option
–one minute rest–

then, “Walk Don’t Run”
for time:
two-mile walk* with up to 60/40-lbs.
*In this workout:
You must walk, not run.
You may wear a weight vest or loaded backpack, or carry sandbags, plates, dumbbells or kettlebells.

Saturday, July 30, 2022

In Gym:
“Bend and Snap”
six rounds for time:
5x deadlift @ 275/185-lbs.
10x lateral burpee
10x chest-to-bar pull-up

Compare results to September 6, 2019.

At Home:
“Bend and Snap”
six rounds for time:
10x object deadlift –or– 10x inchworm
10x lateral burpee
10x strict pull-up –or– 15x sheet row –or– 20x strict rotational sit-up

Friday, July 29, 2022

In Gym:
“It’s Just Exercise Too”
for time:
800m medicine ball run +
3-6-9-12-9-6-3
overhead squat @ 155/105-lbs.*
+ 800m medicine ball run

*Bar is pulled from the rack. All reps in each set must be completed unbroken. Every time a set is broken, an additional 200m run is added, to be completed after that set of overhead squats. The medicine ball runs are at 20/14-lbs.

Compare results to May 23, 2016.

At Home:
“It’s Just Exercise Too”
for time:
800m run –or– 40x (sit-up + max vertical jump) +
6-12-18-24-18-12-6
object overhead lunge –or– lunge jump
*5x (sit-up + max vertical jump) between rounds*
+ 800m run –or– 40x (sit-up + max vertical jump)

Thursday, July 28, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

“Puedes Hacerlo”

six rounds for time:

14x pushup

19x walking lunge @ 100/70-lbs., load held in front rack position

76x double under

At Home:

“Puedes Hacerlo”

six rounds for time:

14x pushup

19x object walking lunge, load held in front rack position –or– 30x walking lunge

76x lateral hop for even rounds, 76x elevated toe tap for odd rounds

Wednesday, July 27, 2022

In Gym:
“MPH Fun Run”
in teams of two, five rounds for time:
40 calorie row
400m run

Compare results to July 16, 2021.

*One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round.

then, three sets, rest amply between sets:
10-20x strict handstand pushup/atomic pushup

At Home:
“MPH Fun Run”
five rounds for time:
40x walking lunge
400m run –or– 20x no pushup burpee

Tuesday, July 26, 2022

In Gym:
“MPH Bears”
five cycles, as many complexes as possible in three minutes:
bear complex @ 95/65-lbs.

This workout is scored by the number of complexes completed for each cycle.

Compare results to November 15, 2014.

At Home:
“MPH Bears”
five cycles, as many complexes as possible in three minutes:
(object power clean + object front squat + object push press + object thruster) –or– 5 squat jump + 2 MPH-standard burpee