Wednesday, January 29, 2020
as many rounds as possible in 15 minutes: 50x double under 20x medicine ball step-up @ 20/14-lbs., 24/20″ platform 4x rope climb, 12-ft. Today’s Common Scaling Options: +Double under: time cap, single under, bike, row +Med ball step-up: reduce load, lower height +Rope climb: reduce reps, reduce range of motion, floor-assisted (Your coach will talk […]
Tuesday, January 28, 2020
seven rounds for time: 4x power clean @ 155/105-lbs. 10x handstand pushup Today’s Common Scaling Options: +Power clean: reduce load, hang position, use dbs +Handstand pushup: reduce reps, reduce range of motion, atomic variation, press variation (Your coach will talk to you about additional scaling options not already listed)
Monday, January 27, 2020
for time: 2000m row Compare results to February 19, 2019. Today’s Common Scaling Options: +Row: reduce distance, bike, run (Your coach will talk to you about additional scaling options not already listed)
Sunday, January 26, 2019
four rounds for time: 400m run 25x squat 15x ring dip Today’s Common Scaling Options: -Run: reduce distance, row, bike -Squat: reduce reps, lunge -Ring dip: reduce reps, banded dip, bench dip (Your coach will talk to you about additional scaling options not already listed)
Saturday, January 25, 2020
overhead squat 3-3-3-3-3 Compare results to March 28, 2019. then, as many repetitions as possible in five minutes: 3′ max overhead squat @ 95/65-lbs. 2′ max lateral burpee
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)
Wednesday, January 22, 2020
CrossFit MPH – WOD Weightlifting 2x hang power clean + 2x front squat (1-1-1-1-1)
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 […]