April 8th

Hey guys,

Zoom and individual appointments for gear lending seem to be working well so far. I’ll be there tomorrow morning as well if you need to check some stuff out. Text me and let’s make it happen. I’ll continue to post 2-3 workouts daily for GPP. When we zoom or FaceTime we can customize the session to suit your goals. I’m here for you and will continue to be here for you.

Squat Snatch
Heavy Single

“Snake Bite”
21-15-9:
Squat Snatches (95/65)
Chest to Bar Pull-ups

Workout option 2

“Mashed Potatoes”
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

Workout option 3
“Mashed Potatoes”( No Equipment Version)
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

April 7th

“Powerhouse”
On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)

“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

“Castaway” (No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

April 6th

Happy Monday!
Still plenty of gear left let’s continue to meet up for gear lending.

“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

“Castaway” (No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges


April 4th

Still have plenty of gear to lend out. Text me and I’ll make a private appointment for pick up.

Workout 1 has been released. Everyone is invited to participate with whatever gear you have available. Read the scorecard on the Games site for a list of creative equipment solutions.

Scores are due April 24 at noon. Make as many attempts as you’d like. For tips and technical instruction, visit the vast repository of educational material freely available on CrossFit.com. Additional training instruction is also published regularly on the CrossFit Training Instagram.

Use #SupportYourLocalBox to share your experience. Send this workout to invite a buddy to participate. Registration is free, but 100% of financial contributions will be given to the CrossFit affiliate of your choice.

Workout 1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

Join ➜ games.crossfit.com

April 3rd

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

“Kalsnew”
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB

“Kalsnew” (No Equipment Version)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”

April 2nd

Strict Press
Build to a Heavy Single

Push Press
Build to a Heavy Single

“Lickety-Split”
21-18-15-12-9:
Sumo Deadlift High Pulls (75/55)
Push Press (75/55)

“Dizzybat”
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees

“Dizzybat” (No Equipment Version)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees

April 1st Workout of the day

“Pipes”
For Time:
50-40-30-20-10: Sit-Ups
50-40-30-20-10: Pushups
25-20-15-10-5: Strict Pull-Ups

“Pipes” (No Equipment Version)
For Time:
50-40-30-20-10: Sit-Ups
50-40-30-20-10: Pushups
50-40-30-20-10: “Odd-Object” Rows