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Wednesday, April 7, 2021

In Gym:
in teams of two, as many rounds as possible in 20 minutes:
10x push jerk @ 135/95-lbs.
14x box jump, 30/24″ platform

Compare results to January 21, 2020.

At Home:
as many rounds as possible in 14 minutes:
10x dumbbell/object push press –or– atomic pushup
14x tuck jump

Tuesday, April 6, 2021

In Gym:
power clean*
5-5-5-3-3-3-1-1-1

Begin each round every three minutes.

At Home:
five two-minute rounds, rest exactly one minute between rounds:
10x dumbbell/object power clean
10x max vertical jump

Monday, April 5, 2021

In Gym:
three rounds for time:
200m run
20x toes-to-bar
250m row
20x dumbbell thruster @ 90/60-lbs.

At Home:
three rounds for time:
15x no pushup burpee
20x virtual toes-to-bar
50x high knees
20x dumbbell/object thruster –or– squat jump

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–