Monday 181015
Monday 181015
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-undersScroll for scaling options.
Post loads and jump rope reps to comments.Compare to 161224.
Related:
• The Single-Dumbbell Overhead Squat
• Read: The Role of Bench Press in Strength Training
Sunday 181014
Sunday 181014
3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-upsMen: 75-lb. SDHP
Women: 55-lb. SDHPScroll for scaling options.
Post time to comments.Compare to 051225.
Related:
• The Sumo Deadlift High Pull: Core to Extremity
• "Why Sumo Deadlift High Pull?"
Saturday 181013
Saturday 181013
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-upsPerform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
Scroll for scaling options.
Post time to comments.Compare to 140712.
Related:
• Read: How Long Can You Handstand It?
• Handstand Walk Progression
Thursday 181011
Thursday 181011
Overhead squat 5-5-5-3-3-3-1-1-1 reps
Scroll for scaling options.
Post loads to comments.Related:
• The Overhead Squat: Simple Yet Nettlesome
Wednesday 181010
Dork
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpeesMen: 1.5-pood kettlebell
Women: 1-pood kettlebellScroll for scaling options.
Post time to comments.Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Related:
• The American Kettlebell Swing
Tuesday 181009
Tuesday 181009
Deadlift 10-10-5-5-3-3 reps
Scroll for scaling options.
Post loads to comments.Related:
• The Deadlift
• Common Flaws in the Deadlift
Sunday 181007
Sunday 181007
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-upsMen: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.Scroll for scaling options.
Post time to comments.Compare to 090618.
Related:
• The Wall Ball
• The Kipping Pull-Up
• From the vault: Workout Demo, 070423
Saturday 181006
Saturday 181006
4 rounds for time of:
400-m run
200-m farmers carryMen: 50-lb. dumbbells
Women: 35-lb. dumbbellsScroll for scaling options.
Post time to comments.Related:
• Pose-Running Drills: Lean and Pull
Friday 181005
Friday 181005
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 secondsThere is no rest between rounds.
Men: 155 lb.
Women: 105 lb.Scroll for scaling options.
Post total reps to comments.Related:
• The Power Clean
Wednesday 181003
Wednesday 181003
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-upsMen: 225 lb.
Women: 155 lb.Scroll for scaling options.