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Monday, December 9, 2019


as many rounds as possible in 12 minutes:
30x double under
10x burpee
3x bar muscle-up

Compare results to September 29, 2018.

workout courtesy of crossfit linchpin

Today’s Common Scaling Options:
+Double under: 40″ time limit, single under, bike
+Burpee: reduce rep, no-pushup burpee, pushup
+Bar muscle-up: reduce reps, attempts, challenging pull-up variation

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

Sunday, December 8, 2019


seven rounds for time:
7x strict ring dip
28x squat
200m run

Today’s Common Scaling Options:
+Strict ring dip: reduce reps, static or banded
+Squat: reduce reps, lunge
+Run: reduce distance, row

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

Turbo Saturday, December 7, 2019


With a continuously running clock, establish a two-rep max clean and jerk in 10 minutes.

then, “Pre-Riot
in teams of two, for time:
100m medicine ball shuttle sprint @ 20/14-lbs. (per partner)
20x wall ball @ 20/14-lbs., 10-ft. target (per partner)
30x toes-to-bar (per partner)
40x synchro burpee
50x box jump, 24″ platform (alternate reps)
60x pushup
70x deadlift @ 115/75-lbs.
80x thruster
900m relay sprint (alternate at 100m intervals)

Compare all results to December 8, 2018.

Today’s Common Scaling Options:
+Shuttle sprint: reduce load, bike, row
+Wall ball: reduce height, reduce load, arms only, squat jump
+Toes-to-bar: reduce height, reduce reps, sit-up variation
+Synchro burpee: reduce reps, not synchro
+Box jump: reduce height, reduce reps, step-up
+Pushup: reduce reps, incline/knee variation
+Deadlift: reduce load, reduce reps, weighted lunge
+Thruster: reduce load, reduce reps, front squat, push press
+Relay sprint: reduce distance, row, bike

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

Friday, December 6, 2019


four rounds, each for time; rest exactly three minutes between rounds:
500m row

Compare results to June 8, 2018.

Today’s Common Scaling Options:
+Row: reduce distance, bike

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

Thursday, December 5, 2019


Dork
six rounds for time:
60x double under
30x swing @ 55/35-lbs.
15x burpee

Compare results to November 26, 2018.

workout courtesy of crossfit.com

Today’s Common Scaling Options:
+Double under: 1′ time cap, single under, bike
+Swing: reduce load, reduce reps, russian swing
+Burpee: reduce reps, no-pushup burpee, pushup

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

Wednesday, December 4, 2019


three rounds for time:
18x back squat @ bodyweight
21x box jump, 24″ platform

Today’s Common Scaling Options:
+Back squat: reduce load to 55-65% 1RM, from rack, use dumbbells
+Box jump: reduce height, reduce reps, step-up

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

Tuesday, December 3, 2019


as many rounds as possible in 20 minutes:
1x legless rope climb, 12-ft. (jumping start)
1x rope climb, 12-ft. (standing start)
2x wall climb
200m run

Today’s Common Scaling Options:
+Legless rope climb: reduce range of motion, rope climb, floor-assisted
+Rope climb: jumping start, floor-assisted
+Wall climb: reduce reps, reduce range of motion
+Run: reduce distance, run, bike

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

Sunday, December 1, 2019


three rounds for time:
30x front rack dumbbell walking lunge @ 35/25-lb. dbs
35x burpee
400m run

Today’s Common Scaling Options:
+Front rack lunge: reduce weight, reduce reps, squat
+Burpee: reduce reps, no pushup burpee, squat jump
+Run: reduce distance, row

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

Saturday, November 30, 2019


Cindy
as many rounds as possible in 20 minutes:
5x pull-up
10x pushup
15x squat

Compare results to December 13, 2016.

workout courtesy of crossfit.com

Today’s Common Scaling Options:
+Pull-up: reduce reps, jumping pull-up, strict body row
+Pushup: reduce reps, knee pushup
+Squat: reduce reps, lunge, banded good morning

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