Sunday 190217

Rest Day

Post thoughts to comments.

Saturday 190216

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

Post loads to comments | Compare to 180324.

Friday 190215

3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell

Post time to comments.

Thursday 190214

Run 5,000 meters

Post time to comments | Compare to 180925 or 190130.

Wednesday 190213

Rest Day

Post thoughts to comments.

Tuesday 190212

Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

Post time or amount completed within 20 minutes to comments.

Monday 190211

3 rounds for time of:

15 power snatches
15 thrusters

Men: 95 lb.
Women: 65 lb.

Post time to comments.

Sunday 190210

Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes

Post to comments.

Saturday 190209

Rest Day

Post thoughts to comments.

Friday 190208

3 rounds for time of:

7 strict muscle-ups
50 squats
1,000-meter row

Post time to comments.

Thursday 190207

CrossFit Total

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

Post total to comments | Compare to 190118.

Wednesday 190206

3 rounds for time of:

1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups

Post time to comments.

Tuesday 190205

Rest Day

Post thoughts to comments.

Monday 190204

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

Men: 135 lb.
Women: 95 lb.

Post time to comments.

Sunday 190203

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

Post time to comments.

Saturday 190202

3 rounds for time of:

1,000-meter row
5 rounds of Cindy

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

Post time to comments.

Friday 190201

Rest Day

Post thoughts to comments.

Thursday 190131

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

Post loads to comments | Compare to 190109.

Wednesday 190130

Run or row 5,000 m

Whichever sounds worse.

Post time to comments | Compare to 100222.

Tuesday 190129

Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-ups

Option B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups

Post time and option completed to comments.

Monday 190128

Rest Day

Post thoughts to comments.

Sunday 190127

3 rounds for time of:

15 squat cleans
15 ring dips

Men: 135 lb.
Women: 95 lb.

Post time to comments.

Saturday 190126

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 180730.

Friday 190125

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

Post loads to comments |Compare to 181217.

Thursday 190124

Rest Day

Post thoughts to comments.

Wednesday 190123

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

Post total dumbbell load as a percentage of body weight, and post row time.

Tuesday 190122

3 rounds for time of:

1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row

Post time to comments.

Monday 190121

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

Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg

Post time to comments.

Sunday 190120

Rest Day

Post thoughts to comments.

Saturday 190119

On a 50-minute clock, with no rest between:

15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching

Post to comments.

Friday 190118

CrossFit Total

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

Post total to comments.

Compare to 180803.

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