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 […]
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 […]
Friday, February 28, 2020
back squat 7-7-7-7-7 Compare results to January 25, 2019.
Thursday, February 27, 2020
four rounds for time: 75x double under 20x step-up @ 55/35-lbs., 24/20″ platform 15x double swing @ 110/70-lbs. –rest one minute– Today’s Common Scaling Options: +Double under: 90″ time cap, 2x single under +Box jump: lower height, reduce reps, step-up +Double swing: reduce weight, use dumbbells, swing, russian swing (Your coach will talk to you […]
Wednesday, February 26, 2020
as many rounds as possible in 15 minutes: 10x squat clean @ 155/105-lbs. 10x strict handstand pushup workout courtesy of crossfit.com Today’s Common Scaling Options: +Squat clean: reduce load, hang and/or power position, squat or deadlift only +Strict handstand pushup: reduce reps, partial range of motion, atomic, db shoulder press (Your coach will talk to […]
Tuesday, February 25, 2020
for time: 10-20-25-20-10 burpee toes-to-bar *After each set of toes-to-bar, complete a 200m run Today’s Common Scaling Options: +Burpee: reduce reps, no pushup burpee, pushup +Toes-to-bar: reduce reps, toes-to-anywhere, strict hanging knee raise, sit-up variation +Run: reduce distance, row (Your coach will talk to you about additional scaling options not already listed)
Monday, February 24, 2020
snatch 1-1-1-1-1-1-1 Compare results to November 5, 2019.
Sunday, February 23, 2020
four rounds, as many repetitions as possible: 1′ row (calories) 1′ wall climb 1′ sumo deadlift high pull @ 75/55-lbs. 1′ step-up, 24/20″ platform 1′ rest Common Scaling Options: -Row: upper body row, lower body row -Wall climb: prom wall climb, plank hold -Sumo deadlift high-pull: reduce weight, sumo deadlift, standing upright row -Step-up: reduce […]
Turbo Saturday, February 22, 2020
Turbo Saturday Workout #1: “Team Kalsu” In teams of two, 20 one-minute rounds, alternating partners every other minute: max thruster @ 135/95-lbs. At the top of each minute, both partners must each complete 5x burpee, before one moves to the thruster bar. The other partner rests for the remainder of the minute. This workout is […]
Friday, February 21, 2020
six rounds for time: 5x rope climb, 12-ft. (standing start) 25x strict sit-up Today’s Common Scaling Options: +Rope climb: reduce reps, reduce range of motion, floor-assisted +Strict sit-up: reduce reps, sit-up, plank variation (Your coach will talk to you about additional scaling options not already listed)