Categorized as: workout of the day

Thursday, February 27, 2020


four rounds for time:
75x double under
20x step-up @ 55/35-lbs., 24/20″ platform
15x double swing @ 110/70-lbs.
–rest one minute–

Today’s Common Scaling Options:
+Double under: 90″ time cap, 2x single under
+Box jump: lower height, reduce reps, step-up
+Double swing: reduce weight, use dumbbells, swing, russian swing

(Your coach will talk to you about additional scaling options not already listed)

Wednesday, February 26, 2020


as many rounds as possible in 15 minutes:
10x squat clean @ 155/105-lbs.
10x strict handstand pushup

workout courtesy of crossfit.com

Today’s Common Scaling Options:
+Squat clean: reduce load, hang and/or power position, squat or deadlift only
+Strict handstand pushup: reduce reps, partial range of motion, atomic, db shoulder press

(Your coach will talk to you about additional scaling options not already listed)

Tuesday, February 25, 2020


for time:
10-20-25-20-10
burpee
toes-to-bar

*After each set of toes-to-bar, complete a 200m run

Today’s Common Scaling Options:
+Burpee: reduce reps, no pushup burpee, pushup
+Toes-to-bar: reduce reps, toes-to-anywhere, strict hanging knee raise, sit-up variation
+Run: reduce distance, row

(Your coach will talk to you about additional scaling options not already listed)

Sunday, February 23, 2020


four rounds, as many repetitions as possible:
1′ row (calories)
1′ wall climb
1′ sumo deadlift high pull @ 75/55-lbs.
1′ step-up, 24/20″ platform
1′ rest

Common Scaling Options:
-Row: upper body row, lower body row
-Wall climb: prom wall climb, plank hold
-Sumo deadlift high-pull: reduce weight, sumo deadlift, standing upright row
-Step-up: reduce height, squat, lunge

(Your coach will talk to you about additional scaling options not already listed)

Turbo Saturday, February 22, 2020


Turbo Saturday

Workout #1: “Team Kalsu
In teams of two, 20 one-minute rounds, alternating partners every other minute: max thruster @ 135/95-lbs.

At the top of each minute, both partners must each complete 5x burpee, before one moves to the thruster bar. The other partner rests for the remainder of the minute.

This workout is scored by the total thrusters completed by both partners across all 20 rounds.

Workout #2: “Running Doubles
in teams of two, eight rounds for time*:
50x double under
400m run

*Each partner completes four rounds.

Compare all results to September 9, 2017.

Today’s Common Scaling Options:
+Thruster: reduce weight, squat or press only, dumbbells
+Burpee: reduce reps, no pushup burpee, pushup
+Double under: 90″ time cap, 2x single under, sit-up variation
+Run: reduce distance, row

(Your coach will talk to you about additional scaling options not already listed)

Friday, February 21, 2020


six rounds for time:
5x rope climb, 12-ft. (standing start)
25x strict sit-up

Today’s Common Scaling Options:
+Rope climb: reduce reps, reduce range of motion, floor-assisted
+Strict sit-up: reduce reps, sit-up, plank variation

(Your coach will talk to you about additional scaling options not already listed)

Thursday, February 20, 2020


for time:
three rounds:
200m run
10x squat snatch @ 115/75-lbs.
+ three rounds:
100m farmer’s carry @ 50/35-lb. dumbbells
10x power snatch

Today’s Common Scaling Options:
+Run: reduce distance, row, jump rope variation
+Squat/power snatch: reduce weight, hang/power variation, clean variation
+Farmer’s carry: reduce weight, reduce distance

(Your coach will talk to you about additional scaling options not already listed)

Wednesday, February 19, 2020


accumulating*, three rounds for time:
1. 50x walking lunge
2. 50x pushup
3. 50x box jump, 24/20″ platform

*In the first round, complete exercise one; in the second round, complete exercises one and two; in the third round, complete exercises one through three.

Today’s Common Scaling Options:
+Walking lunge: reduce reps
+Pushup: reduce reps, incline/knee
+Box jump: lower height, reduce reps, step-up

(Your coach will talk to you about additional scaling options not already listed)