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Friday, March 12, 2021

In Gym:
11.3
as many rounds and repetitions as possible in five minutes:
1x squat clean and jerk* @ 165/110-lbs.

*This movement can be done as a cluster (squat clean thruster).

then, take 10 minutes to work up to a heavy clean and jerk.

Compare results to April 9, 2011.

workout courtesy of crossfit.com

At Home:
as many rounds as possible in 10 minutes:
5x dumbbell/object clean and jerk –or– (5x standing long jump + 5x atomic pushup)
10x sit-up

Thursday, March 11, 2021

In Gym:
weighted strict pull-up
1-1-1-1-1-1

then, three rounds, rest exactly two minutes between rounds:
max unbroken kipping pull-up
max unbroken pushup

then, for time:
run one mile –or– 800m run

At Home:
four rounds, rest exactly two minutes between rounds:
30-second hollow hold
max strict pull-up/sheet row/20x superman
max unbroken pushup

then, as many repetitions as possible in five minutes:
burpee

Wednesday, March 10, 2021

In Gym:
for time:
30x dumbbell front squat @ 100/70-lbs.
500m row
20x dumbbell front squat
500m row
10x dumbbell front squat
500m row

At Home:
for time:
30x dumbbell/object front squat –or– 60x squat
50x bodyweight row
100x mountain climber
20x dumbbell/object front squat –or– 40x squat
50x bodyweight row
100x mountain climber

10x dumbbell/object front squat –or– 20x squat

50 bodyweight row

100 mountain climber

Tuesday, March 9, 2021

In Gym:
for time:
four rounds:
10x toes-to-bar
20x burpee
–rest two minutes–
four rounds:
10x strict ring dip
20x box jump, 24/20″ platform

At Home:
for time:
four rounds:
10x virtual toes-to-bar
20x burpee
–rest two minutes–
four rounds:
10x dip option
20x tuck jump

Monday, March 8, 2021

In Gym:
five rounds, every minute:
1 snatch pull + 2 power snatch

five rounds, every two minutes:
1 power snatch + 1 overhead squat

five rounds, every three minutes:
1 heavy snatch

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

then, complete six sets, starting every 90 seconds:
4-6 per side: dumbbell/object power clean –or– 12 max vertical jump
30-second v-hold

Compare results to January 30, 2021.

Sunday, March 7, 2021

In Gym:
for time:
800m run –or– row
50x wall ball @ 20/14-lbs., 10/9-ft.
50x step-up @ 50/35-lbs., 24/20″ platform
50x sit-up
400m run –or– row
25x wall ball
25x step-up
25x sit-up

At Home:
for time:
50x jumping jack
50x high knees
50x lateral hop
50x single-arm dumbbell/object thruster –or– squat jump
50x dumbbell/object step-up –or– dumbbell/object lunge –or– 100x lunge
50x sit-up
25x jumping jack
25x high knees
25x lateral hop
25x single-arm dumbbell/object thruster –or– squat jump
25x dumbbell/object step-up –or– dumbbell/object lunge –or– 50x lunge
25x sit-up

Saturday, March 6, 2021

In Gym:
eight rounds, every three minutes:
5x heavy bench press

then, three rounds for quality:
8x dumbbell bent-over row, left
8x dumbbell bent-over row, right
8x shoulder press @ 95/65-lbs.
8x push press @ 95/65-lbs.

At Home:
five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycle:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold

then, three rounds for quality:
10-12x single-arm dumbbell bent-over row per side –or– 1-minute reverse plank hold
12 dumbbell/object shoulder press -or– dip option

Friday, March 5, 2021

In Gym:
at the top of every minute:
minutes 1-5: 10x back squat @ 135/95-lbs. (choose a light weight)
–rest 2 minutes–
minutes 6-10: 7x back squat @ 185/125-lbs. (choose a medium weight)
–rest 2 minutes–
minutes 11-15: 5x back squat @ 225/155-lbs. (choose a heavy weight)

At Home:
at the top of every minute:
minutes 1-5: 10-12x dumbbell/object front squat –or– 10-16 Bulgarian split squat
minutes 6-10: 7-10x dumbbell/object front squat –or– 10-20 close-stance squat
minutes 11-15: 5-8x dumbbell/object front squat –or– 20-30 air squat

Thursday, March 4, 2021

In Gym:
three rounds for time:
200m run –or– row
9x hang power clean @ 155/105-lbs.
7x push jerk
50x double under

At Home:
three rounds for time:
10x no pushup burpee
50x mountain climber
9x dumbbell/object hang power clean –or– standing long jump
7x dumbbell/object push press –or– atomic pushup
50x toe touch

Wednesday, March 3, 2021

In Gym:
as many rounds as possible in 20 minutes:
8x single-arm overhead lunge, right arm @ 50/35-lbs.
8x burpee
8x single-arm overhead lunge, right arm
8x chest-to-bar pull-up

At Home:
as many rounds as possible in 20 minutes:
8x single-arm dumbbell/object overhead lunge, right arm –or– 16x lunge
8x burpee
8x single-arm dumbbell/object overhead lunge, right arm –or– 16x lunge
8x strict pull-up –or– 12x sheet row –or– 16x bodyweight renegade row