Friday, December 13, 2019
two rounds; rest exactly two minutes between rounds: tabata box jump, 24/20″ platform tabata toes-to-bar Today’s Common Scaling Options: +Box jump: reduce height, step-up +Toes-to-bar: reduce range of motion, sit-up variation (Your coach will talk to you about additional scaling options not already listed)
Thursday, December 12, 2019
for time: row, 60 calories + + three rounds: 12x power snatch @ 135/95-lbs. 15x hand-release pushup Today’s Common Scaling Options: +Row: reduce calories, bike +Power snatch: reduce load, hang position, clean variation +Hand-release pushup: reduce reps, pushup, incline/knee variation (Your coach will talk to you about additional scaling options not already listed)
Wednesday, December 11, 2019
four rounds for time: 400m run 50x walking lunge workout courtesy of crossfit.com Today’s Common Scaling Options: +Run: reduce distance, row, bike +Walking lunge: reduce reps, squat (Your coach will talk to you about additional scaling options not already listed)
Tuesday, December 10, 2019
deadlift 5-5-5-5-5 Compare results to December 11, 2018.
Monday, December 9, 2019
as many rounds as possible in 12 minutes: 30x double under 10x burpee 3x bar muscle-up Compare results to September 29, 2018. workout courtesy of crossfit linchpin Today’s Common Scaling Options: +Double under: 40″ time limit, single under, bike +Burpee: reduce rep, no-pushup burpee, pushup +Bar muscle-up: reduce reps, attempts, challenging pull-up variation (Your coach […]
Sunday, December 8, 2019
seven rounds for time: 7x strict ring dip 28x squat 200m run Today’s Common Scaling Options: +Strict ring dip: reduce reps, static or banded +Squat: reduce reps, lunge +Run: reduce distance, row (Your coach will talk to you about additional scaling options not already listed)
Turbo Saturday, December 7, 2019
With a continuously running clock, establish a two-rep max clean and jerk in 10 minutes. then, “Pre-Riot” in teams of two, for time: 100m medicine ball shuttle sprint @ 20/14-lbs. (per partner) 20x wall ball @ 20/14-lbs., 10-ft. target (per partner) 30x toes-to-bar (per partner) 40x synchro burpee 50x box jump, 24″ platform (alternate reps) […]
Friday, December 6, 2019
four rounds, each for time; rest exactly three minutes between rounds: 500m row Compare results to June 8, 2018. Today’s Common Scaling Options: +Row: reduce distance, bike (Your coach will talk to you about additional scaling options not already listed)
Thursday, December 5, 2019
“Dork” six rounds for time: 60x double under 30x swing @ 55/35-lbs. 15x burpee Compare results to November 26, 2018. workout courtesy of crossfit.com Today’s Common Scaling Options: +Double under: 1′ time cap, single under, bike +Swing: reduce load, reduce reps, russian swing +Burpee: reduce reps, no-pushup burpee, pushup (Your coach will talk to you […]
Wednesday, December 4, 2019
three rounds for time: 18x back squat @ bodyweight 21x box jump, 24″ platform Today’s Common Scaling Options: +Back squat: reduce load to 55-65% 1RM, from rack, use dumbbells +Box jump: reduce height, reduce reps, step-up (Your coach will talk to you about additional scaling options not already listed)