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: […]
Saturday, January 4, 2019
as many rounds as possible in 12 minutes: 3x muscle-up 9x burpee Today’s Common Scaling Options: +Muscle-up: fraction, attempts, challenging pull-up variation +Burpee: reduce reps, no-pushup burpee, pushup (Your coach will talk to you about additional scaling options not already listed)
Friday, January 3, 2020
back squat 3-3-3-3-3 Compare results to July 19, 2019.
Thursday, January 2, 2020
five rounds for time: 35x double under 7x strict handstand pushup 5x hang power clean and jerk @ 185/135-lbs. workout courtesy of crossfit linchpin Today’s Common Scaling Options: +Double under: 40″ time limit, single under, bike +Handstand pushup: reduce reps, partial range-of-motion, atomic pushup +Hang power clean and jerk: reduce load, clean only, jerk only […]
Tuesday, December 31, 2019
snatch 3-3-3-3-3 Compare results to August 5, 2019.
Monday, December 30, 2019
“Jackie” for time: 1000m row 50x thruster @ 45-lbs. 30x pull-up Compare results to April 28, 2018. workout courtesy of crossfit.com Today’s Common Scaling Options: +Row: reduce distance, bike +Thruster: reduce load, reduce reps, front squat, push press +Pull-up: reduce rep, jumping pull-up, strict bodyrow (Your coach will talk to you about additional scaling options […]