Tom Roth 4/20/21 Tom Roth 4/20/21

Wednesday, April 21

Workout

Tabata:
Push-ups
Rest 1:00
Double-unders
Rest 1:00
Wall balls
Rest 1:00
GHD sit-ups
Rest 1:00
Hang power snatches (45/35)

Complete a full Tabata interval for each movement before moving to the next.
Score is total reps for each movement.

Workout

Tom Roth 4/19/21 Tom Roth 4/19/21

Tuesday, April 20

Workout

7 rounds for load of:
10 pull-ups
5 thrusters

Rest as needed between rounds.

Workout

7 rounds for load of:
10 pull-ups
5 thrusters

Rest as needed between rounds.

Tom Roth 4/18/21 Tom Roth 4/18/21

Monday, April 19

Workout

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 185 lb. ♂ 275 lb.

Workout

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 185 lb. ♂ 275 lb.

Tom Roth 4/17/21 Tom Roth 4/17/21

Sunday, April 18

Rest day or make-up day

__________

Open Gym happens every Sunday at 9:00 and 10:15 a.m. Sign up on Pike 13!

Dawn and Poppy. Don’t forget, it’s not only about fitness. It’s about using your fitness to stay healthy and enjoy life!

Rest day or make-up day

__________

Open Gym happens every Sunday at 9:00 and 10:15 a.m. Sign up on Pike 13!

Tom Roth 4/16/21 Tom Roth 4/16/21

Saturday, April 17

Workout

For time:
50 overhead squats (95/65)
50 chest-to-bar pull-ups
50 box jumps
50 power cleans (95/65)

Workout

For time:
50 overhead squats (95/65)
50 chest-to-bar pull-ups
50 box jumps
50 power cleans (95/65)

Tom Roth 4/15/21 Tom Roth 4/15/21

Friday, April 16

Workout

“DT”

Five rounds for time of:
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

Workout

“DT”

Five rounds for time of:
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

Tom Roth 4/14/21 Tom Roth 4/14/21

Thursday, April 15

Rest day or make-up day

__________

Get signed up for open gym on Sunday! See you at 9 or 10:15 a.m.

Rest day or make-up day

__________

Get signed up for open gym on Sunday! See you at 9 or 10:15 a.m.

Tom Roth 4/13/21 Tom Roth 4/13/21

Wednesday, April 14

Workout

3 rounds for total reps of:

1:00 row for calories
1:00 goblet squats (53/35)
1:00 toes-to-bar
1:00 burpees
1:00 kettlebell sumo deadlift high pulls (53/35)

Workout

3 rounds for total reps of:

1:00 row for calories
1:00 goblet squats (53/35)
1:00 toes-to-bar
1:00 burpees
1:00 kettlebell sumo deadlift high pulls (53/35)

Tom Roth 4/12/21 Tom Roth 4/12/21

Tuesday, April 13

Congratulations to Greyson for competing in the Quarterfinals of the CrossFit Games qualifier! He placed in the top 10 percent of individuals in the Open and recently completed five tough workouts over three days to complete the Quarterfinals tests.

__________

Workout

Back squat
3-3-3-3-3-3-3