Author: MPH

Friday, January 24, 2020

four rounds, each for time; rest amply between rounds: 500m row 50x double under 50x walking lunge Today’s Common Scaling Options: +Row: bike, run +Double under: row, bike, sit-up variation +Walking lunge: reduce reps, step-up (Your coach will talk to you about additional scaling options not already listed)

Thursday, January 23, 2020

three rounds for time: 400m run 2-minute handstand hold 25x deadlift @ 225/155-lbs. Today’s Common Scaling Options: +Run: reduce distance, row, bike +Handstand hold: reduce duration, wall climb hold, plank hold +Deadlift: reduce load, reduce reps (Your coach will talk to you about additional scaling options not already listed)

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 […]

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)