Tuesday, January 21, 2020
in teams of two, as many rounds as possible in 20 minutes: 10x push jerk @ 135/95-lbs. 14x box jump, 30/24″ platform Today’s Common Scaling Options: +Push jerk: reduce load, press variation, use dbs +Box jump: reduce height, reduce reps, step-up (Your coach will talk to you about additional scaling options not already listed)
Monday, January 20, 2020
five rounds for time: 21x single-arm snatch @ 55/35-lbs. 15x pull-up 9x front squat @ 135/95-lbs Today’s Common Scaling Options: +Single-arm snatch: reduce load, reduce reps, hang position, clean variation +Pull-up: reduce reps, jumping pull-up, strict bodyrow +Front squat: reduce load, use dumbbells, lower body variation (Your coach will talk to you about additional scaling […]
Sunday, January 19, 2020
as many rounds as possible in 12 minutes: 20x strict bodyrow 30x pike-up 50x walking lunge
Turbo Saturday, January 18, 2020
This workout is scored by the total weight lifted. “CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition Compare results to January 12, 2019.
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 […]
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)
Wednesday, January 15, 2020
bench press 5-5-5-5-5 Compare results to September 21, 2019.
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 […]
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 […]
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, […]