Friday 190719

Rest Day

Post thoughts to comments.

Thursday 190718

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Compare to 190204.

Wednesday 190717

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

Post time to comments.

Compare to 190203.

Tuesday 190716

3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post time to comments.
Compare to 190202.

Monday 190715

Rest Day

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Sunday 190714

3 rounds for time of:

Run 400 meters
15 thrusters
21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

Saturday 190713

3 rounds for time of:

Run 400 meters
15 power cleans
40 strict push-ups

♀ 105 lb. ♂ 155 lb.

Practice SLIPS for 15 minutes.

Post time to comments.

Friday 190712

3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

♀ 165 lb. ♂ 250 lb.

Practice SLIPS for 15 minutes.

Post time to comments.

Thursday 190711

Rest Day

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Wednesday 190710

Row 5,000 meters

7 minutes of L-sit from the floor in as few sets as possible.

Post both times and L-sit sets to comments.
Compare to 190514.

Tuesday 190709

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

20 minutes of scale practice and stretching.

Post loads to comments.
Compare to 190616.

Monday 190708

Run 5,000 meters

Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank

Post run time to comments.
Compare to 190604.

Sunday 190707

Rest Day

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Saturday 190706

Mr. Joshua

5 rounds for time of:

Run 400 meters
30 GHD sit-ups
15 deadlifts

♀ 165 lb. ♂ 250 lb.

Post time to comments.
Compare to 160701.

Friday 190705

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

Post time to comments.
Compare to 160915.

Thursday 190704

J.T.

21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.
Compare to 160615.

Wednesday 190703

Rest Day

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Tuesday 190702

3 rounds for time of:

750-m row
L-sit for same time as row

Post time to comments.

Monday 190701

Back squat 1-1-1-1-1 reps

Stretch and practice scales before and after.

Post loads to comments.
Compare to 190428.

Sunday 190630

Without rest, 2 rounds of:

1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent

Post time to comments.

Saturday 190629

Rest Day

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Friday 190628

Complete as many rounds as possible in 10 minutes of:

400-m run
Max set of strict pull-ups
Max set of strict ring dips

Post number of pull-ups and dips completed each round to comments.

Thursday 190627

3 rounds for time of:

1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post time to comments.

Wednesday 190626

Deadlift 1-1-1-1-1 reps.

Post loads to comments.
Compare to 190131.

Tuesday 190625

Rest Day

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Monday 190624

For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

♀ 70 lb. ♂ 105 lb.

Practice scales for 20 minutes.

Post time to comments.

Sunday 190623

3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

Post time to comments.

Saturday 190622

Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

Post Tabata reps and L-sit times to comments.

Friday 190621

Rest Day

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Thursday 190620

For time:
21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m

♀ 115 lb. ♂ 175 lb.

Post time to comments.

Wednesday 190619

3 rounds for time of:

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

♀ 105 lb. ♂ 155 lb.

Post time to comments.

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