Friday, March 13, 2020
for time: 21-18-15 power clean @ 155/105-lbs. ring dip Today’s Common Scaling Options: +Power clean: reduce load, reduce reps, hang position, dumbbells, deadlift +Ring dip: reduce reps, band-assisted, ring dip negative, bench dip, pushup (Your coach will talk to you about additional scaling options not already listed) OUTSIDE THE BOX for time: 21-18-15 standing long […]
Thursday, March 12, 2020
back squat 5-5-5-5-5 Compare results to November 8, 2019. OUTSIDE THE BOX five rounds for quality, rest amply between rounds: 10x single-leg squat, right 10x single-leg squat, left 90″ plank hold
Wednesday, March 11, 2020
“Run, Alex, Run” as many rounds as possible in 20 minutes: 400m run 21x swing @ 55/35-lbs. two rounds of “Cindy” 1 round of Cindy is: 5x pull-up 10x pushup 15x squat With a continuously running clock, establish a three-rep max push press in 10 minutes. Today’s Common Scaling Options: +Run: reduce distance, bike, row […]
Tuesday, March 10, 2020
five intervals, each for time; rest amply between intervals: 50/40 calorie row 40/32 calorie row 30/24 calorie row 20/16 calorie row 10/8 calorie row This workout is scored by all five times. Today’s Common Scaling Options: +Row: reduce calories, run, bike (Your coach will talk to you about additional scaling options not already listed) OUTSIDE […]
Monday, March 9, 2020
power snatch 2-2-2-2-2 Compare results to December 2, 2019.
Sunday, March 8, 2020
March Madness Begins Tomorrow! for time: 800m run 20x true strict bodyrow 40x russian twist @ 40/25-lbs. 400m run 40x russian twist 20x true strict bodyrow 800m run
Turbo Saturday, March 7, 2020
With a continuously running clock, establish a one-rep max clean and jerk in 12 minutes. as many rounds as possible in nine minutes: 3x clean and jerk @ 135/95-lbs. 5x toes-to-bar “Short & Spicy” for time: 400m run 15x devil’s press @ 70/50-lbs. 400m run 25x dumbbell front squat Today’s Common Scaling Options: +Clean and […]
Friday, March 6, 2020
for time: 1000m row 200x double under 50x burpee Today’s Common Scaling Options: +Row: reduce distance, bike +Double under: time limit, single under, bike, sit-up variation +Burpee: reduce reps, no pushup burpee, pushup variation (Your coach will talk to you about additional scaling options not already listed)
Thursday, March 5, 2020
bench press 3-3-3-3-3 Compare results to October 14, 2019. Dumbbell shoulder press drop set 20-20-20 Compare results to February 1, 2019.
Wednesday, March 4, 2020
“Isabel” for time: 30x snatch @ 135/95-lbs. Compare results to June 19, 2016. workout courtesy of crossfit.com Today’s Common Scaling Options: +Snatch: reduce load, hang or power variation, single-arm, clean variation (Your coach will talk to you about additional scaling options not already listed)