Tuesday, July 16, 2019
In teams of two, complete as many meters as possible on the rower in 40 minutes. Partners must switch every 500m. Compare results to December 7, 2018.
Monday, July 15, 2019
snatch 1-1-1-1-1-1-1 Compare results to April 5, 2019.
Sunday, July 14, 2019
four rounds for time: 200m run 20x box jump @ 24/20’’ platform 200m run 10x burpee
Saturday, July 13, 2019
clean 3-3-3-3-3 Compare results to January 21, 2017.
Friday, July 12, 2019
Tabata Mash-Up: Row + Sit-up + Row + Standing Long Jump Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are a row for calories, the second eight intervals are anchored strict sit-ups, the third eight intervals are a row for calories and the fourth […]
Thursday, July 11, 2019
six rounds for time: 20x wall ball @ 20/14-lbs., 10/9-ft. target 5x snatch @ 135/95-lbs.
Wednesday, July 10, 2019
for time: 25x hand-release pushup 9x bar muscle-up 25x hand-release pushup 7x bar muscle-up 25x hand-release pushup 5x bar muscle-up
Tuesday, July 9, 2019
“The Newport Crippler” for time: 30x back squat @ body weight 1-mile run workout courtesy of crossfit newport beach Then, with a continuously running clock, establish a one-rep max back squat in 10 minutes.
Monday, July 8, 2019
for time: 100x double under 150x swing @ 55/35-lbs. 100x double under
Workout of the day
for time: 21x pike-up 21x goblet squat @ 55/35-lbs. 400m run 18x pike-up 18x goblet squat 600m run 15x pike-up 15x goblet squat 400m run 12x pike-up 12x goblet squat 600m run 9x pike-up 9x goblet squat 400m run