Nothing assigned for March 30, 2020

Nothing assigned for March 30, 2020

Nothing assigned for March 30, 2020

Nothing assigned for March 30, 2020

3 RFT: Burpee Box Jumps and Ring Dips

3 rounds for time of: 10 Burpee Box Jumps, 24/20 lbs 10 Ring Dips

Scaling Options: Burpee Box Jumps => Burpee Box Step-ups Ring Dips => Bar Dips => Bench Dips => Push-ups 3 Things: - If you thought Annie was fast, today should be even faster. This one should be a pure burner. Three rounds of everything you got. -Be mindful of your dip strength here. Once the triceps go, it’s hard to recover. If you can go unbroken, power to ya’. If not, split up into quick, small sets. - These are kipping dips. If you aren’t proficient at kipping dips just yet, take some time before the workout to practice your technique. The kip will come in handy today.

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21-15-9: Dumbbell Thrusters and Burpees

21-15-9 reps, for time of: Dumbbell Thruster, pick load Burpee

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200 Rep Squat Challenge:

Check out the link for information on the 200 Rep Squat Challenge.

Strength:

3 RF-ME: Back Squats, Prisoner Squat Plate Jumps, Double Kettlebell Front Squats and Single Leg Box Step-ups

3 rounds of: 10 Back Squats, pick load max rep Prisoner Squat Plate Jumps, 30 secs 10 Double Kettlebell Front Squats, 53/35 lbs max rep R Leg Box Step-ups, 24/20 in, 30 secs max rep L Leg Box Step-ups, 24/20 in, 30 secs Rest 2 mins

Double Kettlebell Front Squats- 30 secs to complete The goal is to stay at the same weight across on all sets of the squats today. Your following movement intervals are meant to be consistent work where you don’t red line and stop, the goal is to cruise at uncomfortable pace and stay constant throughout all your efforts.

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Conditioning:

3 RFT: Row Calories, Toes-to-bars and Deadlifts

3 rounds for time of: 30 Row Calories 10 Toes-to-bars 20 Deadlifts, 135/95 lbs

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Nothing assigned for March 30, 2020

Nothing assigned for March 30, 2020

Chipper: Plank Shoulder Taps, Straight Leg Sit-ups, Air Squats and 7 more

For time: 50 Plank Shoulder Taps 50 Straight Leg Sit-ups 50 Air Squats 50 Hollow Rocks Bear Crawl, 50 ft 50 Jumping Jacks 50 Push-ups 50 Glute Bridges 50 Skater Jumps 50 Burpees

Scaling Options: Shoulder Taps => :50 sec Plank Hold Hollow Rocks => :50 sec Hollow Hold Push-ups => Knee Push-ups Skater Jumps => Single Leg Vertical Jumps 3 Things: - "Filthy Fifty" at home for those familiar with that iconic CrossFit workout. - We're throwing the kitchen sink at you. Some movements you'll breeze through, others will take a bit more time. Push through as fast as you can. - Like Filthy Fifty we're saving the best for last. 50 burpees to end the entire thing. Finish strong!

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