Author: Eric Fasciani

170627 – “Runnin’ on Empty”

Warm up: 3 Rounds not for time 2 Turkish Get-ups (R + L) 20’ HS Walk 50 Running In Place Jump Rope Skill/Strength: Build to Heavy Single Strict Press WOD: For time Rx: 60 Cal Bike Buy-in Then 2 Rounds of 400M Run 40 KB Swings (53/35) *Scale KB weight to something you can do …
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170626 – “Over Your Head”

Warm up: PVC Game PVC Warm up O/H Squat Skill Breakdown Skill/Strength: 5×1+1 Pause O/H Squat + O/H Squat WOD: 3 Rounds for time Rx: 60 DUs 20 Cal Row 10 O/H Squats (165/115) Scaled: 60 Jump Rope 20 Cal Row 10 Front Squats (95/65) Mobility: Circle Up

170623 – “Fran”

  Warm up: 400M Run 3 Rounds not for time of: 10 Thrusters 8 Kip/Scap 6 Pull-ups WOD: 21, 15, 9 Reps for time Rx: Thrusters (95/65) Pull-ups Scaled: Thrusters (50%) Ring Rows Cash out: EMOM – All reps done at 60% of 1RM Front Squat Odds – 3 Front Squats Evens – 6 Back …
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170622 – “Suffer Fest”

  Warm up: Dynamic Warm up Skill/Strength: Gymnastics Play Time WOD: 50, 40, 30, 20, 10 Reps for time Rx: Wallball Shots (20/14) Sit-ups KB Swings (53/35) Scaled: Air Squats Sit-ups KB Swings (25/18) Mobility: Ham Pole Wall Glute

Scaling: What’s Best for your Fitness

Two little letters. Two letters of a twenty-six letter alphabet that seem to take up an incredible amount of real estate in the minds of crossfitters everywhere: Rx. It’s easy to get caught up in the idea of performing a workout “Rx”, especially when it seems like everyone around you is able to except for …
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