Wednesday 190424

Clean and jerk 1-1-1-1-1 reps

Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

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Tuesday 190423

Complete as many rounds as possible in 20 minutes of:

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

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Monday 190422

Rest Day

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Sunday 190421

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Post total reps to comments | Compare to 190126.

Saturday 190420

3 rounds for time of:

500-m row
100 double-unders
20 thrusters

Men: 65 lb.
Women: 45 lb.

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Friday 190419

CrossFit Total

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

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Compare to 190330.

Thursday 190418

Rest Day

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Wednesday 190417

12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

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Tuesday 190416

For time:

1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

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Monday 190415

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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Sunday 190414

Rest Day

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Saturday 190413

5 rounds for time of:

9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.
Women: 95 lb.

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Friday 190412

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 050424.

Thursday 190411

Run or row 5,000 meters.

Stretch and practice handstands for 20 minutes.

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Wednesday 190410

Rest Day

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Tuesday 190409

Deadlift 5-3-3-1-1-1 reps.

Practice scales and planks for 20 minutes.

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Monday 190408

3 rounds for time of:

15 power snatches
15 thrusters
1,000-m row

Men: 95 lb.
Women: 65 lb.

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Sunday 190407

5 rounds for time of:

1 L-sit rope climb, 15 ft.
35 strict push-ups

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Saturday 190406

Rest Day

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Friday 190405

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)

Practice controlled descent from handstands for 15 minutes.

Row 2,000 meters.

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Thursday 190404

3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

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Wednesday 190403

3 rounds for time of:

5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters

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Tuesday 190402

Rest Day

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Monday 190401

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

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Sunday 190331

Practice L-sits for 10 minutes.

Row 5,000 meters for time.

Stretch for 10 minutes.

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Saturday 190330

CrossFit Total

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

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Compare to 190310.

Friday 190329

Rest Day

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Thursday 190328

5 rounds for time of:

Lunge 30 feet
15 pull-ups
30 push-ups

Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.

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Wednesday 190327

Overhead squat 5-3-3-1-1-1 reps
Stretch for 10 minutes.
Practice slow descent from handstand for 10 minutes.

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Tuesday 190326

3 rounds for time of:

5 strict muscle-ups
1 minute of L-sit

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Monday 190325

Rest Day

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