Thursday, February 13, 2020
five rounds for time: 30x squat 20x box jump, 24″ platform 10x standing long jump, 6/5-ft. Today’s Common Scaling Options: +Squat: reduce reps, lunge +Box jump: lower height, reduce reps, step-up +Standing long jump: reduce distance, sit-up variation (Your coach will talk to you about additional scaling options not already listed)
Wednesday, February 12, 2020
bench press 2-2-2-2-2 Compare results to January 4, 2019.
Tuesday, February 11, 2020
four rounds for time: 8x deadlift @ 295/205-lbs. 16x single-leg squat (alternating, total) 32x double under Today’s Common Scaling Options: +Deadlift: reduce load, use kbs/dbs, pull-up/row variation +Single-leg squat: reduce reps, plate or band assist, reduce range of motion, goblet squat +Double under: 30″ time cap, 2x single under, sit-up variation (Your coach will talk […]
Monday, February 10, 2020
three rounds for time: 800m run 10x muscle-up Today’s Common Scaling Options: +Run: reduce distance, row +Muscle-up: reduce reps, attempts, banded, challenge pull-up variation (Your coach will talk to you about additional scaling options not already listed)
Sunday, February 9, 2019
in teams of two, three rounds for time 1000m row 150x double under 100x goblet squat @ 55/35-lbs. Today’s Common Scaling Options: -Row: decrease distance, run, bike -Double under: time limit on reps, single under, micro step-up -Goblet squat: reduce reps, air squat, lunge (Your coach will talk to you about additional scaling options not […]
Saturday, February 8, 2020
power clean 3-3-3-3-3 Compare results to June 22, 2019.
Friday, February 7, 2020
10 rounds for time: 10x wall ball @ 20/14-lbs., 10-ft. target 7x burpee Today’s Common Scaling Options: +Wall Ball: reduce weight, lower height, arms only, mb squat jump +Burpee: reduce reps, no pushup burpee, pushup (Your coach will talk to you about additional scaling options not already listed)
Thursday, February 6, 2020
five rounds, as many repetitions as possible: 1′ sumo deadlift high-pull @ 95/65-lbs. 1′ push press 1′ row (calories) 1′ rest workout courtesy of crossfit.com Today’s Common Scaling Options: +Sumo deadlift high-pull: reduce load, kb high pull, deadlift +Push press: reduce load, use dumbbells, pushup +Row: jump rope, sit-up (Your coach will talk to you […]
Wednesday, February 5, 2020
for time: 1-mile run 75x walking lunge 25x pull-up 800m run 50x box jump, 24″ platform 25x pull-up Today’s Common Scaling Options: +Run: reduce distance, row, bike +Walking lunge: reduce reps, step-up, glute bridge, sit-up +Box jump: reduce height, reduce reps, step-up +Pull-up: reduce reps, jumping pull-up, band, strict bodyrow (Your coach will talk to […]
Tuesday, February 4, 2020
four rounds for time: 10x squat snatch @ 135/95-lbs. 12x ring dip Today’s Common Scaling Options: +Squat snatch: reduce load, hang and/or power position, clean variation +Ring dip: reduce reps, banded, negative + jump, bench dip, pushup (Your coach will talk to you about additional scaling options not already listed)