Friday, February 19, 2021
In Gym: “Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to September 11, 2018. workout courtesy of crossfit.com At Home: for time: 27-21-15 dumbbell/object deadlift –or– single-leg romanian deadlift atomic pushup –or– 2/3 strict handstand pushup
Thursday, February 18, 2021
In Gym: “Emily” 10 rounds for time: 30x double under 15x pull-up 30x squat 100m row/run –rest one minute– *There is a 35-minute time cap to this workout. At Home: “Emily” 10 rounds for time: 30x toe tap 15x strict pull-up –or– sheet row –or– 30x bodyweight renegade row 30x squat 25x jumping jack –rest […]
Wednesday, February 17, 2021
In Gym: back squat 10-10-10-10-10 Compare results to December 10, 2020. then, two rounds for quality: 20x Bulgarian split squat 10x good morning At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat then, two rounds for quality: 15-20x Bulgarian split […]
Tuesday, February 16, 2021
five rounds, rest exactly three minutes between rounds:10x unbroken bench press @ 155/105-lbs.max pushup five rounds, rest exactly three minutes between rounds:10x dumbbell/object shoulder press –or– dip optionmax pushup
Monday, February 15, 2021
In Gym: “Bill’s Valentine’s Day Massacre 2” in teams of two, for time: 21x synchro burpee 42x clean and jerk @ 135/95-lbs. 14x synchro burpee 42x toes-to-bar 14x synchro burpee 42x power snatch @ 135/95-lbs. 14x synchro burpee 42x box jump, 30″ platform 14x synchro burpee 42x thruster @ 95/65-lbs. 21x synchro burpee At Home: […]
Sunday, February 14, 2021
In Gym: for time: 100x lunge 25x strict pull-up 75x lunge 25x true strict bodyrow 50x lunge 25x strict bodyrow 25x lunge At Home: for time: 100x lunge 15x strict pull-up –or– 25x sheet row –or– 35x v-up 75x lunge 15x strict pull-up –or– 25x sheet row –or– 35x v-up 50x lunge 15x strict pull-up […]
Saturday, February 13, 2021
In Gym:every minute, on-the-minute, for 20 minutes:odd minutes: 3 heavy thrustereven minutes: 8 (burpee + box jump, 24/20″ platform) At Home:every minute, on-the-minute, for 20 minutes:odd minutes: 3-7 dumbbell/object thruster –or– 3-5 floor jumpeven minutes: 8 (burpee + tuck jump)
Friday, February 12, 2021
In Gym: for time: 50-calorie row 1-minute farmer’s hold @ 100/70-lbs. 50x hang power snatch @ 75/55-lbs. 1-minute farmer’s hold 50x single-arm snatch @ 50/35-lbs. 1-minute farmer’s hold At Home: 100x jumping jack 1-minute dumbbell/object farmer’s hold –or– 30 seconds per side: side plank 50x dumbbell/object single-arm snatch –or– 100x touch ground + reach overhead […]
Thursday, February 11, 2021
In Gym: “Pump You Up” five rounds for time: 10x strict ring dip 10x decline pushup 15x dumbbell front squat @ 100/70-lbs. At Home: five rounds for time: 15x bench dip 10x decline pushup 15x dumbbell/goblet squat –or– 30x tempo squat* 1 tempo squat = 2-second negative, normal positive
Wednesday, February 10, 2021
In Gym: clean and jerk 2-2-2-2-2 Compare results to March 30, 2019. At Home: six rounds: 1 minute max clean and jerk –or- single-arm clean and jerk *switch arms every other round* –or– reverse lunge 1 minute in the olympic squat hold –rest one minute—-