All posts by Anjali Nandi

Wednesday March 18

Posted 03/17/20 by | 0

Thank you for the outpouring of support we have received from you all by way of texts and emails. I am so touched by our incredible community. A few of you requested that we continue to post regular workouts in addition to at-home workouts so that you can do them in your garage gyms. So we will continue to do so.

At HOME WOD

20 min AMRAP
8 Handstand Push Ups (Hand Release Push-up)
50 Double Unders (100 Single Unders / 50 Stick Jumps)
8 Single Leg DL (4 each leg) (use a DB / KB / gallon of water / etc)
50 Double Unders
8 Pistol (4 each leg) (16 Air squat)

CROSSFIT

20 min AMRAP
8 Handstand Push Ups
50 Double Under
8 Deadlift 225/155
50 Double Unders
8 Pistol (4 each leg)


Saturday – Feb 23

Posted 02/22/19 by | 0

EMOM (with a Partner) in 20 minutes

  • 5 Thrusters (95/65 lb)
  • 5 Burpees
  • While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.


Monday – Jan 7

Posted 01/06/19 by | 0

4 rounds for time:

4 Power Cleans

4 Front Squats

4 Push Jerk

 

Weight is whichever is smaller: 75% of jerk or 75% power clean.

 


Wednesday – Dec 12

Posted 12/11/18 by | 0

Happy Birthday, Tammy!

 

Smolov:
A) Work up to a Heavy
Power Clean + 2 Push Jerk

B) Work up to a heavy Sumo Deadlift

C) 3 sets of 10 Sumo Deadlift at 65%

Regular:

A) Work up to a Heavy
Power Clean + 2 Push Jerk

B) Grace
For Time:
30 Clean and Jerks


Tuesday – 11/27

Posted 11/26/18 by | 0

 

Happy Birthday Kelley B!!

Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. Favorable adaptation includes improved body composition and improved health markers such as fasting glucose and triglycerides. It takes people from sick to well to fit. Be impressed by intensity, not volume.

For Time:
21-15-9
Box Jumps
Deadlifts 135/95

3 min Rest

For Time
21-15-9
Plate Ground to Overhead 45/35
Pull Ups

Score is total time including 3 min rest

Couch, Wall Splits, Foam Roll Lats.


Monday – 11/19

Posted 11/18/18 by | 0

Happy Birthday, Jason T.!

 

A) Back Squats

3 sets of 8 reps at 65%

1 set of 5 reps at 70%

2 sets of 2 reps at 75%

1 rep at 80%

 

B) 6 min AMRAP

15m Lunge

30 Air Squats

15 Handstand Push Ups

 


Friday – 11/16

Posted 11/15/18 by | 0

Happy Birthday, Blair!

For Time:
1 mile Run
20 Deadlifts 225/155
40 Burpees
800m Run
10 Deadlifts
20 Burpees
400m Run
5 Deadlifts
10 Burpees