Sunday 020623

Saturday 240217

Saturday 240217

For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

Post time to comments.

Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb

Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run

♀ 35 lb
♂ 45 lb

Resources:
The Overhead Squat

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Taken at CrossFit Fury in Goodyear, Arizona.

Monday 210913

Monday 210913

For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments.
Compare to 200305.

Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.

Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. rope

Beginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing

♀ 45 lb. ♂ 65 lb.

Monday 010219

Monday 010219

Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.

Saturday 070113

Saturday 070113

For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps