Month: March 2021

4121 Workout Of The Day Metcon (Time) For Time 1 Mile Run 500m Row 800m Run 1000m Row 400m Run 2000m Row 35 Minute Time Cap

33121 Strength Metcon 3 Rounds 40 Russian Twist 10/side High DB Windmill Conditioning Metcon (Time) 3 Rounds For Time 50 Double Unders 15 Push Press 50 Double Unders 15 Box Jumps or Slam Balls L1 = 115/75#, 24/20" L2 = 95/65#, 24/20" L3 = 65/45#, single unders

33021 Strength Metcon (Weight) Strength Set 1: 12 Reps each arm (24 total) –directly into– 20 Barbell Reverse Curls (light and fast) Set 2: 12 Reps each arm (24 total) –directly into– 20 Barbell Reverse Curls (light and fast) Set 3: 10 Reps each arm (20 total) –directly into– 20 Barbell Reverse Curls (light and …

March 30, 2021 Read More »

032921 Workout Of The Day Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 …

March 29, 2021 Read More »

3.27.21 Open 21.2 (Time) For Time 10 DB Snatch 15 Burpee Box Jump Over 20 DB Snatch 15 Burpee Box Jump Over 30 DB Snatch 15 Burpee Box Jump Over 40 DB Snatch 15 Burpee Box Jump Over 50 DB Snatch 15 Burpee Box Jump Over 20 Min Time Cap L1=50/35#, 24/20" L2 = 35/20#, …

March 27, 2021 Read More »

3.26.21 Metcon Strength – 3x 4 Sets MAX Strict Pull ups with a 3s Negative (Down)* – Directly into – MAX Reps Band Assisted Pull-Ups (light band) with a 3s Negative (Down) rest :90 For those who can’t do an un assisted pull-up have them do toe assisted pull-ups with a negative and then band-assisted …

March 26, 2021 Read More »

3.25.21 Metcon (Time) MetCon – Every 4:00 for 28:00 (7 rounds) Complete the following for time 250/200m Row 200m Run Only score the best and worst interval. Notes: The idea here is a 1:1 interval that is 2:00 of work and 2:00 of rest. Bike scaling for the run is .35 miles .

3.24.21 Push Press (12 @ 70% -10 @ 75% – 8 @ 80% – 6 @ 85%) Metcon (Time) 3 Rounds for time: .7 Mile Echo Bike 15 Hang Squat Cleans (115/85) 15 Burpees L1 = 115/85# L2 = 95/65# L3 = 65/45#, .5 Mile Run, 10 Burpees

3.23.21 Metcon Strength 3x 10 Diamond Push-Ups with :03 Lower 10/side DB Overhead Tricep Extensions 20 Waiters Curls Metcon (AMRAP – Reps) Conditioning Every 3:00 for 12:00 60 Double Unders 15/10 Cal Ski w/remaining time Max Rep Deadlift @ 185/125#

032221 Strength Back Squat (3 x 6 @ 80%) Set 1 = 12 @ 65% Set 2 = 10 @ 70% Set 3 = 8 @ 75% Set 4 = 6 @ 80% Set 5 = 6  @ 80%  Set 6 = 6 @ 80%  Accessory Work (Optional) Metcon 3 Rounds not for time  10 …

March 22, 2021 Read More »