Tuesday, October 6, 2020
three rounds for time: 10x bar muscle-up –or– 30x sheet row 400m run –or– (60x jumping jack + 60x high knees + 60x lateral hop) Compare results to May 18, 2017.
Monday, October 5, 2020
“Bugaboo” for time: 200x thruster @ 75/55-lbs. *20-minute time limit (15-minute time limit At Home)
Sunday, October 4, 2020
as many repetitions as possible: 2 minutes max double under –or– lateral jump –15 seconds rest– 2 minutes max strict toes-to-bar –or– strict sit-up –15 seconds rest– 90 seconds max double under -or– lateral jump –15 seconds rest– 90 seconds max strict toes-to-bar –or– strict sit-up –15 seconds rest– 60 seconds max double under -or– […]
Saturday, October 3, 2020
In Gym: hang power snatch 3-3-3-3-3 At Home: four four-minute rounds, no rest between rounds: 90-second plank hold 10x rotational pushup max pike-up –or– v-up
Friday, October 2, 2020
In Gym: Row as many meters as possible in 25 minutes, or 5000m, whichever comes first. At the top of every other minute, perform 7x burpee. At Home: as many rounds as possible in 18 minutes: 20x dumbbell deadlift –or– 10x (inchworm + pushup) 20x superman 20x bodyweight renegade row *At the top of every […]
Thursday, October 1, 2020
In Gym: thruster 3-3-3-3-3 weighted pushup 10-10-10-10 At Home: five rounds, rest amply between rounds: max thruster* *Repetition limit per round is 20. then, four rounds: 10 weighted pushup –or– max pushup, 2-second hold at bottom of each rep on tension
September 30, 2020
In Gym: “Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round. At Home: “Sporty Spice” in teams of two, 10 rounds for time*: 50x jumping […]
September 29, 2020
“Marina” as many rounds as possible in 20 minutes: 5x strict handstand pushup –or– atomic pushup 10x single-leg squat (alternating, total) 15x pull-up –or– sheet row –or– rotational sit-up
Monday, September 28, 2020
for time: 21-15-9 deadlift @ 315/205-lbs. –or– 2x single-leg Romanian deadlift box jump, 30/24″ platform –or– weighted step-up or 2x lunge Compare results to February 11, 2016. workout courtesy of crossfit.com
Sunday, September 27, 2020
three rounds for time: 800m run –or– 4 minutes max (20 lateral agility hop + 20 skips in place) 25x wall ball @ 20/14-lbs., 10-ft. target–or– single-arm dumbbell/object thruster –or– squat jump 7x wall climb –or– 10x inchworm