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, […]
Saturday, January 11, 2019
front squat 5-5-5-5-5 Compare results to April 3, 2019.
Friday, January 10, 2020
as many rounds as possible in 10 minutes: 3x power snatch @ 115/75-lbs. 100m run 6x power snatch 100m run 9x power snatch 100m run …increasing power snatch by three reps each round This is a timed workout. If you complete the round of 9, go on to 12. If you complete 12, go on […]
Thursday, January 9, 2020
four rounds for time: 25x burpee –rest 2 minutes– Today’s Common Scaling Options: +Burpee: reduce reps, no-pushup burpee, pushup (Your coach will talk to you about additional scaling options not already listed)
Wednesday, January 8, 2020
six rounds for time: 30x double under 15x dumbbell hang power clean @ 50/35-lb. dbs 3x deadlift @ 275/185-lbs. Today’s Common Scaling Options: +Double under: time cap, single under, bike, row +DB hang power clean: reduce load +Deadlift: reduce load, use kbs/dbs (Your coach will talk to you about additional scaling options not already listed)
Tuesday, January 7, 2020
push press 3-3-3-3-3 Compare results to September 11, 2019.
Monday, January 6, 2020
as many rounds as possible in 20 minutes: 20x wall ball @ 20/14-lbs., 10/9-ft. target 20x toes-to-bar 20x single-leg squat, alt total Today’s Common Scaling Options: +Wall ball: reduce load, lower target, squat only, press only +Toes-to-bar: reduce reps, reduce range of motion, sit-up variation +Single-leg squat: reduce reps, plate/band assisted, reduce range of motion […]
Sunday, January 5, 2019
for time: 400m run 20x box jump, 24″ platform 10x devil’s press @ 70/50-lbs. 800m run 30x box jump 10x devil’s press 800m run 30x box jump 10x devil’s press 400m run 20x box jump 10x devil’s press Today’s Common Scaling Options: +Run: reduce distance, row +Box jump: reduce reps, lower height, step-up +Devil’s press: […]