Amie Francaviglia

Workout of the Day 
For time:
100 Push-ups
Every minute on the minute including 0:00, row 100m.

then

Back Squat:
5-5-5-5-10

Increase loading on each set as you build to a 10-rep max.

 

Workout of the Day 
Complete as many rounds as possible in 5 minutes of:
30 Double-unders
10 Burpees

Rest 5:00

Complete as many rounds as possible in 5 minutes of:
30 Double-unders
10 Alternating Single-leg Squats

Workout of the Day 
“Fran”
21-15-9 reps for time:
Thrusters (95#/65#)
Pull-ups

 

Workout of the Day 
Every 2:00 for 10 rounds:
2 Snatches

Start light and add weight as technique allows, working up to a heavy set of 2.

For any missed rep, reduce the weight by 10% or more and continue in the next round.

then

Accumulate:
50 Alternating Wall-facing Handstand Shoulder Taps
Or…
150-ft Handstand Walk

 

Workout of the Day
For time:
Row 250m
Rest 1:00
Row 500m
Rest 2:00
Row 1000m
Rest 4:00
Row 500m
Rest 2:00
Row 250m

 

Workout of the Day
“CrossFit Open 12.3”
Complete as many rounds as possible in 18 minutes of:
15 Box Jumps (24”/20”)
12 Push Presses (115#/75#)
9 Toes-to-bar

 

Workout of the Day 
Sumo Deadlift:
3-3-3-3-3

then

3 Rounds for time:
400m Run
21 Sumo Deadlift High Pulls (95#/65#)

 

Workout of the Day 
“Nasty Girls”
3 Rounds for time:
50 Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135#/95#)

Workout of the Day 
Every minute on the minute for 10 minutes:
Odd – :20 Alternating Shoulder Taps (with feet on the rower seat)
Even – :20 Jump Rope Practice (crossovers, double-unders, or triple-unders)

then

Complete as many rounds as possible in 10 minutes of:
10/8 Calorie Row
8 Handstand Push-ups

 

Workout of the Day
“CHAD 1000X”
For time:
1000 Rucksack Step-ups (45#/35#)

All athletes use a 20” box.