Wednesday, September 2, 2020
five rounds for time: 21x overhead lunge @ 65/55-lbs. –or– dumbbell/weighted object lunge –or– 36x lunge 21x burpee
Tuesday, September 1, 2020
“Pyramid Double Helen” for time: 1200m run –or– 6 rounds cardio complex 63x swing –or– max vertical jump 36x pull-up –or– sheet row –or– scapular pushup 800m run –or– 4 rounds cardio complex 42x swing –or– max vertical jump 24x pull-up –or– sheet row –or– scapular pushup 400m run –or– 2 rounds cardio complex 21x […]
Monday, August 31, 2020
In Gym:front squat5-5-5-5-5 Compare results to January 11, 2020. At Home:10 rounds:30 seconds max squat option–rest one minute–
Sunday, August 30, 2020
for time*: 21-18-15-12-9-6-3 true strict body row –or– sheet row –or– pike-up/v-up shoulder press @ 75/55-lbs. –or– atomic pushup At the end of each round, complete a 400m run.
Saturday, August 29, 2020
every minute, on-the-minute, for 20 minutes: odd minutes: 13 lateral burpee even minutes: 50 double under
Friday, August 28, 2020
In Gym: hang snatch + 3 overhead squat 1-1-1-1-1 At Home: as many rounds as possible in 12 minutes: 8x single-arm reverse overhead lunge, left 8x single-arm reverse overhead lunge, right 16x single-arm power snatch (alternating, total) 16x squat
Thursday, August 27, 2020
five rounds for time: 9x strict ring dip –or– dip variation –or– 15x close-grip pushup 3x front squat @ 185/125-lbs. –or– 6x dumbbell/object front squat –or– 12x squat jump 15x wall ball @ 20/14-lbs., 10-ft. target —or– 15x goblet thruster –or– 15x squat drop
Wednesday, August 26, 2020
“Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. –or– uncycled tuck jump 12x pull-up –or– 21x sheet row –or– 21x pushup Compare results to November 3, 2019. workout courtesy of crossfit.com
Tuesday, August 25, 2020
“Quarantine 2” as many rounds as possible in 15 minutes: 12x lunge jump 12x strict sit-up Compare results to March 17, 2020.
Monday, August 24, 2020
In Gym: power clean + 2 jerk 1-1-1-1-1 At Home: as many rounds as possible in seven minutes: 2x devil’s press –or– 2-pushup burpee 2x forward burpee over barrier