Categorized as: workout of the day

Wednesday, June 20, 2018


five rounds, as many repetitions as possible:

    • 30″ single-arm dumbbell front rack/single-arm overhead lunge @ 45/30-lb. dbs, left arm overhead
    • 30″ single-arm dumbbell front rack/single-arm overhead lunge, right arm overhead
    • 1′ box jump, 28/24″ platform
    • –1′ rest–

+ 1-mile run

This workout is scored by the total repetitions of lunges and box jumps completed, and the time to completion of the run. There is no rest between the final set of lunges and the start of the run.

IMG_1892
Outside The Box”
five rounds, as many repetitions as possible:

    • 1′ lunge jump
    • 1′ box jump, 28/24″ platform
    • –1′ rest–

+ 1-mile run
Post score to comments.

Tuesday, June 19, 2018


Nasty Girls
three rounds for time:
50x squat
7x muscle-up
10x hang power clean @ 135/95-lbs.

Compare results to June 17, 2013.

workout courtesy of crossfit.com

IMG_1892
Outside The Box”
three rounds for time:
50x squat
14x *pull*
10x standing long jump

Post score to comments.

Monday, June 18, 2018


10 rounds for time:
1x snatch @ 185/135-lbs.
5x burpee

IMG_1892
Outside The Box”
10 rounds for time:
5x squat jump
5x burpee

Post score to comments.

Saturday, June 16, 2018


every minute, on the minute, for 21 minutes:
minutes 1, 4, 7, 10, 13, 16, 19: 2x (1x muscle-up + 2x ring dip)
minutes: 2, 5, 8, 11, 14, 17, 20: 7x strict handstand pushup
minutes 3, 6, 9, 12, 15, 18, 21: 20″ L-sit

IMG_1892
Outside The Box”
every minute, on the minute, for 21 minutes:
minutes 1, 4, 7, 10, 13, 16, 19: 6x *pull*
minutes: 2, 5, 8, 11, 14, 17, 20: 7x strict handstand pushup
minutes 3, 6, 9, 12, 15, 18, 21: 60″ v-hold

Post score to comments.

Friday, June 15, 2018


five rounds for time:
15x front squat @ 135/95-lbs.
10x push jerk

IMG_1892
Outside The Box”
five rounds for time:
30x squat
10x handstand pushup

Post score to comments.