Workout Of The Day


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Workout
Of The Day

In Gym

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


Workout
Of The Day


Workout
Of The Day

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


Workout
Of The Day

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


Workout
Of The Day

In Gym

In Gym: five rounds for time: 20x dumbbell front squat @ 50/35-lbs. 20x single-arm snatch (alternating, total)


Workout
Of The Day

In Gym

In Gym: as many rounds as possible in 15 minutes: 10x true strict bodyrow 10x pushup 20x abmat sit-up


Workout
Of The Day

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


Workout
Of The Day

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


Workout
Of The Day

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.


Workout
Of The Day

In Gym

21-15-9-15-21 dumbbell front squat @ 100/70-lbs. burpee


Workout
Of The Day

In Gym

bench press 5-5-5-3-3-3


Workout
Of The Day


Workout
Of The Day

In Gym

In Gym: 10 rounds for time: 5x hang power snatch @ 115/75-lbs. 15x wall ball @ 20/14-lbs., 10/9-ft.


Workout
Of The Day

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


Workout
Of The Day

In Gym

clean and jerk 2-2-2-2-2-2-2


Workout
Of The Day

In Gym

for time: 1000m row/machine 100-ft. handstand walk 1000m row 30x handstand pushup 1000m row 10x wall climb


Workout
Of The Day

In Gym

for time: 24-18-12 pull-up back squat* @ 135/95-lbs. *The back squat is pulled from the floor.


Workout
Of The Day

In Gym

as many rounds as possible in 15 minutes: 30x double under cardio machine, 21 calories 200m medicine ball run @ 20/14-lbs.


Workout
Of The Day

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


Workout
Of The Day

In Gym

five rounds for time: 16x dumbbell hang snatch @ 50/35-lbs. 8x strict handstand pushup --or-- 16x atomic pushup 32x walking lunge


Workout
Of The Day

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.


Workout
Of The Day

In Gym

for time: 21-15-9 power clean @ 165/115-lbs. burpee *After each round, run 200m


Workout
Of The Day

In Gym

In Gym: 1 thruster + 2 push press 1-1-1-1-1-1-1


Workout
Of The Day

In Gym

In Gym: “Dead Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x deadlift @ 135/95-lbs


Workout
Of The Day

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


Workout
Of The Day

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


Workout
Of The Day

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)


Workout
Of The Day

In Gym

four rounds for time: 500m machine option 25x ring dip


Workout
Of The Day

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


Workout
Of The Day

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.