Tuesday, April 21, 2020
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"Peaky Blinders"
OTM x 20 (5 Rounds )
A) Max Reps of 1 Burpee + 3 DB Lateral Hop Overs
B) Max Reps of DB Hang Snatches
C) Max Hollow Rocks
D) Rest
Monday, April 20, 2020
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“ S.Y.L.B. #3 ”
For time:
50 dumbbell deadlifts (50x2 / 35x2)
50 Abmat sit-ups
50 box step-ups (24,20)
50 single-arm dumbbell thrusters (50,35)
** Time cap: 20 minutes **
Sunday, April 19, 2020
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" Caged Tiger Blood "
3 RFT:
20 Odd Object Ground To Overhead
400m Run
Saturday, April 18, 2020
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" Firewall "
AMRAP 20:
10 Push-Ups
15 Abmat Sit-Ups
20 Jumping Lunges
Friday, April 17, 2020
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"Triple Double"
For Time:
21-15-9 of:
SA Alternating Devils Press
Russian Twists (L+R=1)
- Into -
21-15-9 of:
Lateral DB Over Burpees
Over Unders (L+R = 1)
- Into -
21-15-9 of:
Alternating DB Snatch
Plank Pull Throughs
Thursday, April 16, 2020
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"Carole Baskin"
For Time:
400mRun
50 Single Arm DB Thrusters (25R / 25L)
50 Single Arm OH Lunges (25R / 25L)
400m Run
* We will provide run alternatives for this workout *
Wednesday, April 15, 2020
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" Tap Tap Tapparoo "
For Time:
50-40-30-20-10 Abmat Sit-Ups
10-20-30-40-50 Shoulder Taps
* 10 Burpees to finish each round *
Tuesday, April 14, 2020
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"Commander In Chief"
5 Rounds of
AMRAP 3:
3 SA Odd Object Deadlifts
6 SA Odd Object Swings
9 Jump Squats
* Rest 1:00 Between Rounds *
** Only count full rounds **
Monday, April 13, 2020
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" Def Leppard "
AMRAP 20:
2 V-Ups
2 HSPU
40 Mountain Climbers
4 V-Ups
4 HSPU
40 Mountain Climbers
6 V-Ups
6 HSPU
40 Mountain Climbers
* 8-8-40 / 10-10-40 / 12-12-40...Continue to add 2 reps per round until the twenty minute mark *
Sunday, April 12, 2020 !!!Happy Easter !!!
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“S.Y.L.B #2”
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Saturday, April 11, 2020
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" Good Vibes Only "
AMRAP 25:
60 DB Hang Cleans (Alternate 15's)
40 Front Rack Step Back Lunges
200m Run
40 Hollow Rocks
60 DB Rows ( Alternate 15's)
RX = 50/35
— There will be a non running scale available —
Thursday, April 9, 2020
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“ABSolute Midline Madness”
3 Rounds, Not For Time:
10 Extended V-Ups
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 PVC Good Mornings
60 Second Elbow Plank Hold
Wednesday, April 8, 2020
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“ UIM #4 ”
AMRAP 9:
30-20-10 of:
Alt. Hang DB C&J
Butterfly Sit-Ups
- Right Into -
30-20-10 of:
Alt. DB Hang Snatch
Butterfly Sit-Ups
RX = 50/35
Tuesday, April 7, 2020
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“UIM #3”
AMRAP 20:
20 Hand Release Push-Ups
30 Goblet Squats
40 Hand Release Push-Ups
50 Dumbbell Lunges
60 Hand Release Push-Ups
70 Suitcase Deadlifts
RX = 50/35
Monday, April 6, 2020
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" UIM #2 "
AMRAP 12:
80 Lateral Hops Over DB
60 Air Squats
40 DB Shoulder To Overhead
RX = 50/35
Sunday, April 5, 2020
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"S.Y.L.B 1"
AMRAP 10:
10 Air Squats
9 DB Snatches (Right)
10 Push-Ups
9 DB Snatches (Left)
RX = 50/35
Description
The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap. If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout. Your score will be the total number of repetitions completed before the 10-minute time cap.
Scaling Options
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf
Read MoreSaturday, April 4, 2020
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"Two-Stepping"
For Time:
50 Lunges
50 Plank Pull Throughs
50 Sit-Ups
40 Front Rack Lunges
40 Plank Pull Throughs
40 Tuck Kick-Outs
30 OH Lunges
30 Plank Pull Throughs
30 V-Ups
Friday, April 3, 2020
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"Lockdown Benchmark"
On a 12:00 Clock
A) 21-15-9 of:
Odd Object Thrusters
Shoulder Taps (R+L=1)
* 75 Double Unders after each round *
- In Remaining Time -
B) Max Burpees Over Odd Object
Thursday, April 2, 2020
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“H.A.M”
AMRAP 20:
50 Swings
75 Flutter Kicks
50 Lateral Lunges
* Our swings will be based on equipment availability. We may look to KBS, Single Arm DB, Odd Object etc. *
Read MoreTuesday, March 31, 2020
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"Jelly Beans"
3 Rounds of:
1:00 Plank Transfers
1:00 Side Plank (Left)
1:00 Side Plank (Right)
2:00 Mountain Climbers
1:00 Side Plank (Left)
1:00 Side Plank (Right)
1:00 Plank Transfers
* Rest 2:00 Between Rounds *
