Monday 190617

Rest Day

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Sunday 190616

CrossFit Total

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

Post loads to comments.
Compare to 190525.

Saturday 190615

4 rounds for time of:

500-m row
L-sit, from the ground, for same time as row

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Friday 190614

Complete as many rounds as possible in 15 minutes of:

5 strict muscle-ups
10 single-leg squats, alternating

Post rounds completed to comments.

Thursday 190613

Rest Day

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Wednesday 190612

Run 10,000 meters

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Compare to 160919.

Tuesday 190611

3 rounds for time of:

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

Then, practice SLIPS for 20 minutes.

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Monday 190610

Deadlift 15-12-9-6-3 reps

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Sunday 190609

Rest Day

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Saturday 190608

For time:

L-sit for a total of 5 minutes

Then, practice controlled descents from a handstand for 20 minutes.

Post L-sit time to comments.

Friday 190607

Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups

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

Thursday 190606

Back squat 15-12-9-6-3 reps

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Wednesday 190605

Rest Day

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Tuesday 190604

Run 5,000 meters

Practice SLIPS for same duration as 5K run.

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Monday 190603

3 rounds for time of:

15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box

Post time to comments.

Sunday 190602

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

♀ 95 lb. ♂ 135 lb.

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Saturday 190601

Rest Day

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Friday 190531

5 rounds for reps of:

2 minutes of strict muscle-ups
3 minutes of rest

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Thursday 190530

Overhead squat 5-3-3-1-1-1 reps

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Compare to 190327.

Wednesday 190529

On a continuously running clock, 2 minutes of each for max reps of:

Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps

20 minutes of SLIPS practice, before and after.

Post sum of reps to comments.

Tuesday 190528

Rest Day

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Monday 190527

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

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Compare to 190412.

Sunday 190526

7 minutes of scales practice
7 minutes of L-sit practice
7 minutes of handstand practice (inversion)
7 minutes of plank practice
7 minutes of stretching

Post to comments.

Saturday 190525

CrossFit Total

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

Post loads to comments.
Compare to 190509.

Friday 190524

Rest Day

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Thursday 190523

On a running clock, row AND run 5,000 meters.

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Wednesday 190522

2 rounds, at any pace to get the same numbers:

Lunge 100 ft. AFRAP
Handstand walk 100 ft. AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP

Post number of reps/sets for each exercise to comments. AFSAP/AFRAP = As few sets/reps as possible.

Tuesday 190521

3 rounds for time of:

1,000-m row
15 clean and jerks

♀ 95 lb. ♂ 135 lb.

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Monday 190520

Rest Day

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Sunday 190519

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

Post rounds completed to comments. | Compare to 190423.

Saturday 190518

3 rounds for time of:

2 legless rope climbs, 15-ft. rope
35 wall-ball shots

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

Post time to comments.

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