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)
Monday, February 3, 2020
front squat 3-3-3-3-3 Compare results to November 26, 2019.
Sunday, February 2, 2020
Order Your 2020 Limited Edition Apparel Now (Pre-Order, Only)! four rounds for time: 20x burpee + box jump, 24/20″ platform 12x pushup 200m run Today’s Common Scaling Options: –Burpee + box jump: reduce reps, reduce height, burpee –Pushup: reduce reps, incline pushup, knee pushup –Run: reduce distance, row (Your coach will talk to you about […]
Saturday, February 1, 2020
for time: 15x bar muscle-up 45x thruster @ 115/75-lbs. 30x ctb pull-up Today’s Common Scaling Options: +Bar muscle-up: reduce reps, attempts, strict pull-up variation +Thruster: reduce load, reduce reps, front squat, push press, use dbs +CTB pull-up: reduce reps, reduce range of motion, jumping pull-up variation (Your coach will talk to you about additional scaling […]
Friday, January 31, 2020
four rounds for time: 400m run 10x bar-facing burpee –rest 1′ minute– Today’s Common Scaling Options: +Run: reduce distance, bike , row +Bar-facing burpee: reduce reps, step over, burpee, no-pushup burpee, pushup (Your coach will talk to you about additional scaling options not already listed)
Thursday, January 30, 2020
snatch 2-2-2-2-2 Compare results to September 24, 2019.