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Sunday, March 8, 2020

March Madness Begins Tomorrow!

for time:
800m run
20x true strict bodyrow
40x russian twist @ 40/25-lbs.
400m run
40x russian twist
20x true strict bodyrow
800m run

Turbo Saturday, March 7, 2020


With a continuously running clock, establish a one-rep max clean and jerk in 12 minutes.

as many rounds as possible in nine minutes:
3x clean and jerk @ 135/95-lbs.
5x toes-to-bar

“Short & Spicy”
for time:
400m run
15x devil’s press @ 70/50-lbs.
400m run
25x dumbbell front squat

Today’s Common Scaling Options:
+Clean and jerk: reduce load, power clean + push press
+Toes-to-bar: reduce load, reduce reps, toes-to-anywhere, strict hanging knee raise, sit-up variation
+Run: reduce distance, row
+Dumbbell movements: reduce load, reduce reps, burpee

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

Friday, March 6, 2020


for time:
1000m row
200x double under
50x burpee

Today’s Common Scaling Options:
+Row: reduce distance, bike
+Double under: time limit, single under, bike, sit-up variation
+Burpee: reduce reps, no pushup burpee, pushup variation

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

Wednesday, March 4, 2020


Isabel
for time:
30x snatch @ 135/95-lbs.

Compare results to June 19, 2016.

workout courtesy of crossfit.com

Today’s Common Scaling Options:
+Snatch: reduce load, hang or power variation, single-arm, clean variation

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

Tuesday, March 3, 2020


as many repetitions as possible:
tabata anchored strict sit-up
tabata box jump, 24/20″ platform
–rest 2 minutes–
tabata sit-up
tabata box jump, 30/24″ platform

This workout will be scored by the total repetitions from each round.

Today’s Common Scaling Options:
+Anchored strict sit-up/sit-up: unanchored, kipping, plank variation
+Box jump: lower height, step-up

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

Monday, March 2, 2020


Quinnnnn
two rounds for time:
25x wall ball @ 20/14-lbs., 10-ft. target
15x deadlift @ 275/185-lbs.
25x wall ball
20x ring dip

Today’s Common Scaling Options:
+Wall ball: lower weight, lower target, reduce reps, squat or press only
+Deadlift: reduce load, dumbbell or kettlebell, weighted lunge or step-up
+Ring dip: reduce reps, challenging press variation

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

Sunday, March 1, 2020


two rounds for time:
400m run
20x dumbbell weighted walking lunge, dbs held at sides @ 45/30-lb. dbs
400m run
20x dumbbell front rack weighted walking lunge
400m run
20x dumbbell double overhead weighted walking lunge

Today’s Common Scaling Options:
+Lunge: reduce load, reduce reps, squat
+Run: reduce distance, row, bike

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

Saturday, February 29, 2020


2007
for time:
1000m row +
five rounds:
25x pull-up
7x push jerk @ 135/85-lbs.

Compare results to February 9, 2016.

workout courtesy of crossfit.com

Today’s Common Scaling Options:
+Row: reduce distance, bike, run
+Pull-up: reduce reps, jumping/strict pull-up variation, strict bodyrow
+Push jerk: reduce load, push press, dumbbells

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