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Strict Lynne 5 rounds for max reps of: Bodyweight bench presses Strict pull-ups Post reps for both exercises in all rounds to comments. Compare to similar 180409. Compare to similar 190318. Scaling: This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, … [Read more...] about Wednesday 240619

5 rounds for total calories: On a 2-minute clock: 10 power snatches 10 lateral burpees over the barbell Max-calorie row in the remaining time - Rest 2 minutes between each round. ♀ 95 lb ♂ 135 lb Post total calories to comments. Scaling: Today’s workout leaves the difficulty up to you. The intention is to sprint through the first two movements and have at least 40 … [Read more...] about Tuesday 240618

5 rounds, each for time, of: Run 800 meters Rest 3 minutes Post time for each interval to comments. Compare to 221119. Scaling: In today’s workout, we are going to tackle 5 half-mile runs. The half-mile is arguably one of the most challenging events in track. The goal is to run each interval as quickly as possible. With a significant amount of rest, aim to perform each run … [Read more...] about Monday 240617

3 rounds for time of: 10 muscle-ups 10 forward rolls 20 alternating single-leg squats 20-meter handstand walk Compare to 101203. Post time to comments. Scaling: Today’s workout is a bit off the beaten path and will definitely get you out of your comfort zone. This workout is a true expression of coordination, agility, accuracy, and balance (the neurological skills in the 10 … [Read more...] about Saturday 240615

"The Chief" in honor and recognition of all past and present CPOs Max rounds in 3 minutes of: 3 power cleans 6 push-ups 9 air squats ♀ 95 lb ♂ 135 lb Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles to comments. Compare to 230506. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected … [Read more...] about Friday 240614

3 rounds for time: 400-meter farmers carry 35 GHD sit-ups ♀ 20-lb dumbbells ♂ 35-lb dumbbells Post time to comments. Scaling: Today’s workout is a midline march and a bit of a grind. The goal is to hang on to the dumbbells for as long as possible on the farmers carries and complete each round of the GHD sit-ups in 3 sets or less. If you can jog with the weights, do it. Each … [Read more...] about Wednesday 240612

For time: 20 wall walks 10 rope climbs to 15 feet, starting from a seated position on the floor Post time to comments. Scaling: Today’s workout is a gymnastics chipper. Move at a sustainable pace. The goal is to manage muscular fatigue and build stamina. Be sure you can perform at least 3 wall walks in a minute before committing to the prescribed version — this means … [Read more...] about Tuesday 240611

CrossFit Service Cup, Workout 3 Kelly Brown 5 rounds for time: 440-meter row 10 box jumps 10 deadlifts 10 wall-ball shots ♀ 24-inch box, 185-lb barbell, and 14-lb med ball ♂ 30-inch box, 275-lb barbell, and 20-lb med ball Time cap: 25 minutes Compare to 201113. Post times or rounds/reps to comments. Scaling: Today's workout is the final 2024 Service Cup workout in honor … [Read more...] about Monday 240610

CrossFit Service Cup, Workout 2 Randy For time: 75 power snatches ♀ 55 lb ♂ 75 lb Time cap: 10 minutes Compare to 240410. Post time or reps to comments. Scaling: Today's workout is the second 2024 Service Cup workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on Feb. 7, 2008. This is a fast, lightweight barbell-cycling workout … [Read more...] about Saturday 240608

CrossFit Service Cup, Workout 1 Daniel For time: 50 pull-ups 400-meter run 21 thrusters 800-meter run 21 thrusters 400-meter run 50 pull-ups ♀ 65 lb ♂ 95 lb Time cap: 20 minutes Compare to 221221. Post time or reps to comments. Scaling: Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June … [Read more...] about Friday 240607