Categorized as: workout of the day

Saturday, April 3, 2021

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

In Gym:
Jenny
as many rounds as possible in 20 minutes:
20x overhead squat @ 45/33-lbs.
20x back squat
400m run

Compare results to April 29, 2019.

workout courtesy of crossfit.com

At Home:
as many rounds as possible in 15 or 20 minutes:
20x dumbbell/object front squat
20x air squat
50x mountain climber
50x jumping jack

Friday, April 2, 2021

In Gym:
every minute, on the minute, for 12 minutes:
6x strict ring dip
max front rack lunge @ 100/70-lbs.

At Home:
every minute, on the minute, for 12 minutes:
6x dumbbell/object push press –or– dip option
max dumbbell/object front rack lunge –or– lunge jump

Thursday, April 1, 2021

In Gym:
five rounds for time:
21x box jump, 24/20″ platform
15x deadlift @ 185/125-lbs.
9x strict pull-up

At Home:
three rounds for time:
21x lunge jump
15x dumbbell/object deadlift –or– 30x (touch ground + jump overhead)
9x strict pull-up –or– 18x sheet row –or– 1-minute plank

Tuesday, March 30, 2021

In Gym:

for time:
50-40-30-20-10*
anchored sit-up
double under

*Complete 10 burpees at the end of each round, including the final round.

At Home:

for time:
50-40-30-20-10*
anchored sit-up
elevated toe tap

*Complete 10 burpees at the end of each round, including the final round.

Monday, March 29, 2021

In Gym:
“21.3”
as many repetitions as possible in 15 minutes, stopping if you complete the work:
15x front squat @ 95/65-lbs.
30x toes-to-bar
15x thruster
–rest one minute–
15x front squat
30x chest-to-bar pull-up
15x thruster
–rest one minute–
15x front squat
30x bar muscle-up
15x thruster

“21.4”
Seven minutes to find a heavy complex:
1x deadlift + 1x clean + 1x hang clean + 1x jerk

There is no rest between 21.3 and 21.4. If you complete 21.3 before 15 minutes, you will immediately move to 21.4.

At Home:
as many repetitions as possible in 15 minutes, stopping if you complete the work:
15x dumbbell/object front squat –or– 30x lunge
15x strict pull-up –or– 20x sheet row –or– 20x strict rotational sit-up
20x pike-up
15x dumbbell/object thruster –or– squat jump
–rest one minute–

Sunday, March 28, 2021

In Gym:
two rounds for time:
20x explosive pushup
400m run
30x pushup
800m run

At Home:
two rounds for time:
20x explosive pushup
400m run –or– 100x jumping jack
30x pushup
800m run –or– 100x high knees

Saturday, March 27, 2021

In Gym:
five rounds, every minute:
1 snatch pull + 1 snatch

five rounds, every two minutes:
2 snatch

five rounds, every three minutes:
3 back squat

At Home:
complete five sets, starting every 90 seconds:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
8x weighted squat jump

then, complete four sets, starting every two minutes:
4-6 per side: dumbbell/object power snatch –or– 12 max vertical jump
10x dumbbell/object pause squat –or– 20x bodyweight pause squat

Friday, March 26, 2021

In Gym:
in teams of two, three rounds for time*:
1000m row
50x toes-to-bar
200m farmer’s carry

*Teams will split the work.

At Home:
three rounds for time:
80x mountain climber
80x high knees
25x virtual toes-to-bar
1-minute dumbbell/object farmer’s hold –or– 30-second side plank per side

Thursday, March 25, 2021

In Gym:
Level 1
three rounds for time:
15x thruster @ 95/65-lbs.
12x lateral burpee

At Home:
Level 1
three rounds for time:
15x dumbbell/object thruster –or– (15x squat jump + 10x atomic pushup)
12x lateral burpee