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Friday, January 17, 2020


in teams of two, for time*:
500m row
200m farmer’s carry @ 100/70-lbs.
1000m row
400m farmer’s carry
2000m row
800m farmer’s carry

*In this workout, partners will split each rowing interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals.

Today’s Common Scaling Options:
+Row: bike, run, double under
+Farmer’s carry: reduce load

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

Thursday, January 16, 2020


five rounds for time:
15x swing @ 70/55-lbs.
15x burpee

workout courtesy of crossfit linchpin

Today’s Common Scaling Options:
+Swing: reduce weight, reduce reps, reduce range of motion
+Burpee: reduce reps, no-pushup burpee, pushup

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

Tuesday, January 14, 2020


two rounds for time:
800m run
20x box jump, 30″ platform
–rest amply–
two rounds for time:
200m run
80x double under

Today’s Common Scaling Options:
+Run: reduce distance, bike, row
+Box jump: reduce height, reduce reps, step-up
+Double under: time cap, single under, sit-up variation

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

Monday, January 13, 2020


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

Compare results to June 19, 2018.

workout courtesy of crossfit.com

Today’s Common Scaling Options:
+Squat: reduce reps, reduce range of motion, lunge, glute bridge
+Muscle-up: reduce reps, challenging pull-up variation
+Hang power clean: reduce load, use dbs

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

Sunday, January 12, 2019


as many rounds as possible in eight minutes:
250m row
15x pushup
–rest four minutes–
as many rounds as possible in eight minutes:
200m run
20x anchored sit-up

Today’s Common Scaling Options:
–Row: reduce distance, arms-only or legs-only row
–Pushup: reduce reps, incline or knee pushup
–Run: reduce distance, row, bike
–Anchored sit-up: reduce reps, plank

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

Friday, January 10, 2020


as many rounds as possible in 10 minutes:
3x power snatch @ 115/75-lbs.
100m run
6x power snatch
100m run
9x power snatch
100m run
…increasing power snatch by three reps each round

This is a timed workout. If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.

Today’s Common Scaling Options:
+Power snatch: reduce weight, hang position, single-arm, clean variation
+Run: row, bike

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

Thursday, January 9, 2020


four rounds for time:
25x burpee
–rest 2 minutes–

Today’s Common Scaling Options:
+Burpee: reduce reps, no-pushup burpee, pushup

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