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)
Tuesday, March 3, 2020
as many repetitions as possible: tabata anchored strict sit-up tabata box jump, 24/20″ platform –rest 2 minutes– tabata sit-up tabata box jump, 30/24″ platform This workout will be scored by the total repetitions from each round. Today’s Common Scaling Options: +Anchored strict sit-up/sit-up: unanchored, kipping, plank variation +Box jump: lower height, step-up (Your coach will […]
Monday, March 2, 2020
“Quinnnnn” two rounds for time: 25x wall ball @ 20/14-lbs., 10-ft. target 15x deadlift @ 275/185-lbs. 25x wall ball 20x ring dip Today’s Common Scaling Options: +Wall ball: lower weight, lower target, reduce reps, squat or press only +Deadlift: reduce load, dumbbell or kettlebell, weighted lunge or step-up +Ring dip: reduce reps, challenging press variation […]
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.