Tuesday 200121

21-18-15-12-9-6-3 reps of:

Handstand push-ups
L pull-ups

Post time to comments. | Compare to 180224.

Monday 200120

CrossFit Total

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

Post loads to comments. | Compare to 190709.

Sunday 200119

Rest Day

Post thoughts to comments.

Saturday 200118

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

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

Post rounds completed to comments.

Friday 200117

Practice SLIPS for 20 minutes

Overhead squat 3-3-3-3-3 reps

Post loads to comments. | Compare to 191129.

Thursday 200116

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.

Post reps completed to comments. | Compare to 171002.

Wednesday 200115

Rest Day

Post thoughts to comments.

Tuesday 200114

100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.

Post number of sets for each to comments. | Compare to 190507.

Monday 200113

Complete as many rounds as possible in 15 minutes of:

10 squat cleans
10 strict handstand push-ups

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.

Sunday 200112

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Post times for each round to comments. | Compare to 180315.

Saturday 200111

Rest Day

Post thoughts to comments.

Friday 200110

Practice SLIPS for 20 minutes

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments. | Compare to 051127.

Thursday 200109

Complete as many rounds as possible in 12 minutes of:

250-m row
20 GHD sit-ups

Post rounds completed to comments.

Wednesday 200108

3 rounds for time of:

800-m run
10 strict bar muscle-ups

Post time to comments.

Tuesday 200107

Rest Day

Post thoughts to comments.

Monday 200106

Annie

50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

Post time to comments. | Compare to 181225.

Sunday 200105

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Set up three bars and storm through for time.

Post time to comments. | Compare to 180526.

Saturday 200104

3 rounds for time of:

800-m run
30 pull-ups

Post time to comments.

Friday 200103

Rest Day

Post thoughts to comments.

Thursday 200102

For time:

12 handstand push-ups
1-minute L-sit
9 handstand push-ups
1-minute L-sit
6 handstand push-ups
1-minute L-sit
3 handstand push-ups
1-minute L-sit

Post time and type of handstand push-ups performed to comments.

Wednesday 200101

5 rounds for time of:

20 sumo deadlift high-pulls
20 box jumps

♀ 75 lb., 24-in. box
♂ 115 lb., 30-in. box

Post time to comments.

Tuesday 191231

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

Post starting point, finishing point and total reps completed to comments. | Compare to 190101.

Monday 191230

Rest Day

Post thoughts to comments.

Sunday 191229

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows
20 single-leg squats, alternating
30-foot handstand walk

Post rounds completed to comments. | Compare to 160502.

Saturday 191228

30 clean and jerks for time

♀ 125 lb. ♂ 185 lb.

Post time to comments. | Compare to 120916.

Friday 191227

Practice SLIPS for 20 minutes.

Back squat 5-5-5-5-5 reps

Post loads to comments. | Compare to 180831.

Thursday 191226

Rest Day

Post thoughts to comments.

Wednesday 191225

3 rounds for time of:

50-m lunge in AFSAP
1 burpee per lunge step taken

Post time to comments.

Tuesday 191224

3 rounds of:

3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Post total reps for each exercise to comments.

Monday 191223

5 rounds for time of:

15 thrusters
15 pull-ups

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Sunday 191222

Rest Day

Post thoughts to comments.

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