M30: 2 Sets: 3 Rounds 15 Push Ups 20 Stepback Lunges (Total) 15 Chair Dips 20 Stepback Lunges (Total) -rest 3 minutes b/t sets- *BACKPACK OPTION: 2 Sets: 3 Rounds 15 Backpack Push Ups 20 Backpack Stepback Lunges (Total) 15 Backpack Floor Press 20 Backpack Stepback Lunges (Total) -rest 3 minutes b/t sets- **All with a 20/14# Vest/Backpack "Tuesday Minimal": 3 Rounds 10 … [Read more...] about Mayhem Daily Wod – 21712
Push Press
Mayhem Daily Wod – 2162
What's Rich Doing 30 Devil press (2x50/35) 100’ Handstand walk 20 Dumbbell Push Press (2x60/45) 100’ Handstand walk 10 Devil press (2x70/50) Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 2162
Sunday 210516
3 rounds for time of: Run 400 meters 30 squats 20 push presses ♀ 75 lb. ♂ 115 lb. Post time to comments. Compare to 140925. Scaling: Reduce the reps and load to push hard on the runs and keep this workout fast paced. Intermediate athletes can do the workout as prescribed. Beginner Option: 3 rounds for time of: Run 200 meters 20 squats 15 push presses ♀ 35 lb. ♂ 45 lb. … [Read more...] about Sunday 210516
Saturday 210508
For total reps: 3 sets of shoulder presses, ⅔ body weight 3 sets of strict pull-ups 3 sets of push presses, ⅔ body weight 3 sets of strict pull-ups 3 sets of push jerks, ⅔ body weight 3 sets of strict pull-ups Rest 30 sec. between sets. Post reps completed to comments. Scaling: Reduce the load on the barbell movements and choose a pull-up modification that allows you to … [Read more...] about Saturday 210508
Sunday 210502
Complete as many rounds as possible in 5 min. of: 3 deadlifts 7 push presses ♀ 185-lb. deadlift, 75-lb. push press ♂ 275-lb. deadlift, 115-lb. push press Post rounds completed to comments. Compare to 180208. Scaling This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of … [Read more...] about Sunday 210502
Mayhem Daily Wod – 21414
120 Wall Balls (20/14) 120 Calorie Row … [Read more...] about Mayhem Daily Wod – 21414
Monday 210301
Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15 ft. 12 push presses 50 double-unders ♀ 95 lb. ♂ 135 lb. Post rounds completed to comments. Compare to 170226. Scaling: Modify the movements and reduce the load so you can keep moving through this workout at high intensity. Intermediate Option: Complete as many rounds as possible in 12 minutes of: 2 … [Read more...] about Monday 210301
Thursday 210211
Workout 12.3 Rx’d: Complete as many rounds as possible in 18 minutes of: 15 box jumps 12 push presses 9 toes-to-bars ♀ 20-in. box, 75-lb. presses ♂ 24-in. box, 115-lb. presses Post rounds completed to comments. Compare to 120308. See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. … [Read more...] about Thursday 210211
Thursday 210204
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps Post loads to comments. Compare to 201104. Scaling: Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Thursday 210204
Thursday 210114
Andi For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 45 lb. ♂ 65 lb. Post time to comments. Scaling: Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow … [Read more...] about Thursday 210114