| 02/13/2019 |
|
AMRAP 3 Minutes x 3
Row 500m/425m
Max Kipping Handstand Push Ups in remaining time
Rest 3:00
The goal is to row at a pace that maximizes the amount of time on the wall performing HSPU, but not so aggressive that it ruins your ability to do HSPU. Keep the standards strict to Open standards for Rx athletes.
Scale the row distance to complete around 1:45.
Beginner: Seated strict dumbbell press or max time handstand hold
Intermediate: Reduced ROM HSPU
Advanced: Rx HSPU |
52 reps
Performed as RX |
| 11/14/2018 |
|
3 Rounds
Run 400m (or Row 500m)
40 KB Swings 53/35lbs
Rest 2:00
Emphasize pushing yourself on the run/row today. The run should make the swings difficult to perform unbroken. Pick a weight where you can complete 40 in 3 sets or less.
Beginner: 35/18
Intermediate: 44/26
Advanced: Rx |
14m 55s
Workout Scaled |
| 11/30/2017 |
|
3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m
10 minute cap
Beginner: 35/26
Intermediate+: Rx |
7m 31s
Performed as RX |
| 09/21/2017 |
|
3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m
Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx
The HSPU Should remain 3 sets or less each round. |
11m 06s
Workout Scaled |
| 07/16/2017 |
|
30 min AMRAP
Row 500m
30 alternating jumping lunges
Run 400m
30 jumping air squats |
4 rounds 0 reps
Performed as RX |
| 05/19/2017 |
|
Row 1000m
40 Wall Balls
Row 500m
30 Wall Balls
Row 250m
20 Wall Balls |
12m 45s
Performed as RX |
| 02/02/2017 |
|
30-20-10 reps for time of:
Pullups (Advanced Chest to Bar)
60m-40m-20m sandbag front rack walking lunge (20m = 1 gym length)
Row 500m after each round |
18m 35s
Performed as RX |
| 12/10/2016 |
|
3 rounds for time of:
Bike 1000m/Row 500m/Run 400m (do a different option each round)
15 Clean and Jerks 95/65
40 Situps
QuickFit
3 rounds for time of:
Bike 1000m/Row 500m/Run 400m (do a different option each round)
20 Kettlebell Swings
30 Situps |
12m 46s
Performed as RX |
| 10/01/2016 |
Mini Triple 3 |
3 rounds for time of:
Row 500m
50 DU (Advanced 100)
Run 400m |
16m 32s
Performed as RX |
| 09/01/2016 |
|
Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps |
18m 41s
Workout Scaled |
| 07/24/2016 |
|
4 RFT
Row 500m
25 KB swings (53#/35#)
25 box jumps (24"/20")
25 burpees
Run 400m
Adv. with a weight vest |
45m 20s
Performed as RX |
| 05/12/2016 |
Regionals Week Day 4 |
2 rounds for time
Row 500m
25 Burpee Hurdle Jump Overs (PVC hanging off 12/6" stack of plates) |
7m 25s
Performed as RX |
| 04/05/2016 |
|
AMRAP 30
Run 400m/Row 500m
5 Pullups
10 Pushups
15 Squats |
7 rounds 424 reps
Performed as RX |
| 11/25/2015 |
Reverse Jackie Intervals |
3 Rounds for time
15 Pullups
25 Thrusters, 45/35
Row 500m
Rest 2 minutes between rounds
Score is total time including two rests |
15m 53s
Performed as RX |
| 11/18/2015 |
|
Row 500m |
1m 47s
Performed as RX |
| 08/25/2015 |
Row 1 |
Row 500m |
1m 36s
Performed as RX |
| 08/25/2015 |
Row 2 |
Row 500m |
1m 48s
Performed as RX |
| 08/25/2015 |
Row 3 |
Row 500m |
1m 41s
Performed as RX |
| 07/01/2015 |
|
3 RFT
Row 500m
20 Steps Walking Lunge with sandbag (50/30)
10 Muscle Ups (15 Strict Ring Rows with full ROM: hands to chest) |
17m 43s
Workout Scaled |
| 01/24/2015 |
Switchoff |
6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24 |
11m 26s
Performed as RX |
| 10/20/2014 |
|
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m |
16m 42s
Performed as RX |
| 10/15/2014 |
|
3 RFT
Row 500m
Run 200m
20 Plate Pushups
15 Strict Ring Rows, feet elevated to ring level |
14m 44s
Performed as RX |
| 08/12/2014 |
|
CrossFit Baseline
Row 500m
40 squats
30 situps
20 pushups
10 pullups
rest exactly one minute then
10 pullups
20 pushups
30 situps
40 squats
Row 500m |
11m 23s
Performed as RX |
| 06/30/2014 |
|
Run 800m with 50/30 sandbag
Row 500m
15 Bar Muscle Ups (scale to 25 Chest to bar or 30 Pullups/assisted pullups) |
15m 00s
Performed as RX |
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