Workout Of The Day
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In Gym
"Mary" as many rounds as possible in 20 minutes: 5x handstand pushup 10x single-leg squat (alternating, total) 15x pull-up
In Gym
In gym For time: 18-15-12-9-6-3 burpee step-up @ 50/35-lbs., 24/20"platform 6-5-4-3-2-1 wall climb
In Gym
In Gym: eight rounds, every three minutes: odd rounds: 15x toes-to-bar + 45x double un even rounds: 45x double under + 15/12 calorie row
In Gym
In Gym: five rounds for time: 20x dumbbell front squat @ 50/35-lbs. 20x single-arm snatch (alternating, total)
In Gym
In Gym: as many rounds as possible in 15 minutes: 10x true strict bodyrow 10x pushup 20x abmat sit-up
In Gym
1 front squat + 3 back squat 1-1-1-1-1-1-1 Begin each round every 3 minutes. then, as many repetitions as possible in four minutes: 30x wall ball @ 20/14-lbs., 10/9-ft. target max double under in remaining time
In Gym
for time: 800m run 40x walking lunge 4x rope climb 400m run 40x walking lunge 4x rope climb 200m run 40x walking lunge 4x rope climb
In Gym
power snatch 3-3-3-3-3-3 *Begin each round every 2.5 minutes. then, behind-the-neck wide-grip push press 3-3-3-3-3 *Begin each round every 90 seconds.
In Gym
21-15-9-15-21 dumbbell front squat @ 100/70-lbs. burpee
In Gym
bench press 5-5-5-3-3-3
In Gym
In Gym: 10 rounds for time: 5x hang power snatch @ 115/75-lbs. 15x wall ball @ 20/14-lbs., 10/9-ft.
In Gym
In Gym: five two-minute rounds; rest 90 seconds between rounds: 15x box jump 10x v-up max bar muscle-up in remaining time
In Gym
clean and jerk 2-2-2-2-2-2-2
In Gym
for time: 1000m row/machine 100-ft. handstand walk 1000m row 30x handstand pushup 1000m row 10x wall climb
In Gym
for time: 24-18-12 pull-up back squat* @ 135/95-lbs. *The back squat is pulled from the floor.
In Gym
as many rounds as possible in 15 minutes: 30x double under cardio machine, 21 calories 200m medicine ball run @ 20/14-lbs.
In Gym
deadlift 5-5-5-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5-10 per side: single-arm dumbbell deficit deadlift 5-10 per side: single-arm dumbbell shoulder press, 1-second hold in overhead position
In Gym
five rounds for time: 16x dumbbell hang snatch @ 50/35-lbs. 8x strict handstand pushup --or-- 16x atomic pushup 32x walking lunge
In Gym
“Chunk” in teams of two, 10 rounds for time*: 19x toes-to-bar 10x dumbbell squat @ 50/35-lbs. 19x box jump, 24/20" platform * One person works at a time on the toes-to-bar. Both athletes may work at the same time on the squats and box jumps.
In Gym
for time: 21-15-9 power clean @ 165/115-lbs. burpee *After each round, run 200m
In Gym
In Gym: 1 thruster + 2 push press 1-1-1-1-1-1-1
In Gym
In Gym: “Dead Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x deadlift @ 135/95-lbs
In Gym
three rounds for max reps: 1 minute max box jump, 24/20" platform --1 minute rest-- 1 minute max hang power snatch @ 75/55-lbs. --1 minute rest-- 1 minute max overhead squat
In Gym
Happy 10th CrossFit MPH Anniversary, Luke B.! “The Mountaineer” for time: 83x air squat 600m run 23x power clean 600m run 23x split jerk 83x burpee
In Gym
three rounds for max reps: 2 minutes: max wall ball @ 20/14-lbs. 2 minutes: max strict pull-up 2 minutes: max handstand walk (distance)
In Gym
four rounds for time: 500m machine option 25x ring dip
In Gym
back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. *You have the option to perform 10 burpees as an “active rest” between rounds, today. then, 1 drop set of 8-12 reps at 70% heaviest weight 1 drop set of 8-12 reps at 50-60% heaviest weight
In Gym
as many rounds as possible in 20 minutes: 2x rope climb 100m run 20x sit-up 100m run 20x swing @ 55/35-lbs.
