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Wednesday 3.23.22
Workout of the Day STRENGTH Back Squat Intermediate+ 90%x 3 Reps x 2 Sets 90%AMRAP Novice 3 sets x 8 Reps Notes INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the...
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Thursday 3.24.22
Workout of the Day STRENGTH Bench Press Intermediate+ 90%x 3 Reps x 2 Sets 90%AMRAP Novice 3 sets x 8 Reps Notes INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in...
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Friday 3.25.22
Workout of the Day ASSISTANCE 3 Rounds: 8-12 Cuban Presses 1:00e Lateral Plank 65m Single Arm Farmer’s Carry METCON 5 Rounds for load of: In 2:00 Row 20/16 Calories 1 Rack Jerk then Rest 2:00 Notes The...
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Saturday 3.26.22
Workout of the Day SKILL: Kipping Pull-Up METCON Alternating Rep Rounds for time of: 15-9-6 Squat Cleans 30-18-12 Kipping Pull-Up Notes Go heavy enough on the Squat cleans that you’ll need to perform...
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Sunday 3.27.22
Workout of the Day METCON For Time: 500m Run 5 Wall Walks 10 Renegade Rows 400m Run 4 Wall Walks 8 Renegade Rows 300m Run 3 Wall Walks 6 Renegade Rows 200m Run 2 Wall Walks 4 Renegade Rows Notes The...
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Monday 3.28.22
Workout of the Day SKILL: Rowing Technique METCON 5 Rounds for Time: Row 500/400m 20 Burpees Notes The bike or air bike should take you roughly 2:00 +/- :15. Air Bike Version 35/28/22 There are 100...
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Tuesday 3.29.22
Workout of the Day STRENGTH Shoulder Press Intermediate+ 95%x 1 Rep x 2 Sets 95%AMRAP Novice 3 sets x 8 Reps Notes INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in...
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Wednesday 3.30.22
Workout of the Day STRENGTH Back Squat Intermediate+ 95%x 1 Rep x 2 Sets 95%AMRAP Novice 3 sets x 8 Reps Notes INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the...
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Thursday 3.31.22
Workout of the Day STRENGTH Bench Press Intermediate+ 95%x 1 Rep x 2 Sets 95%AMRAP Novice 3 sets x 8 Reps Notes INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the...
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Friday 4.1.22
Workout of the Day “MURPH” For Time Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 Mile Notes Scaling is not allowed today. If you don’t have 100 pull-ups or 200 push-ups you’re really just...
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Saturday 4.2.22
Workout of the Day “The Chief” Max rounds in 3 minutes of: 3 Power Cleans 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Notes Competition loads for this workout are 135/95 but...
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Sunday 4.3.22
Workout of the Day STRENGTH A1: DB/KB Bench Supported Bent Over Row 3×6-10e A2: 1/2 Kneeling Windmill 3×6-10e Notes Work through the couple at a steady pace increasing the load each set. METCON EMOM...
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Monday 4.4.22
Workout of the Day METCON 5 Rounds for time of: 15 Deadlifts Run 400m Row 400/300m Rest 3:00 Notes The deadlifts in this workout should be completed in 1-2 sets per round. There are 75 total deadlifts...
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Tuesday 4.5.22
Workout of the Day STRENGTH Shoulder Press Intermediate+ 85%x 5 Reps x 2 Sets 85%AMRAP Novice 3 sets x 6 Reps Notes For both tracks, make sure to be doing 4 progressive warm-up sets BEFORE your first...
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Wednesday 4.6.22
Workout of the Day STRENGTH Back Squat Intermediate+ 85%x 5 Reps x 2 Sets 85%AMRAP Novice 3 sets x 6 Reps Notes For both tracks, make sure to be doing 4 progressive warm-up sets BEFORE your first work...
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Thursday 4.7.22
Workout of the Day STRENGTH Bench Press Intermediate+ 85%x 5 Reps x 2 Sets 85%AMRAP Novice 3 sets x 6 Reps Notes For both tracks, make sure to be doing 4 progressive warm-up sets BEFORE your first work...
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Friday 4.8.22
Workout of the Day SKILL: Bar Muscle-Ups STRENGTH & SKILL 5 Sets for Quality & Load 3 Deadlifts 3-6 Bar Muscle-Ups Bike 20 Cals Notes For the deadlifts increase the weight each round and pull...
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Saturday 4.9.22
Workout of the Day METCON “Kelly” 5 Rounds for time of: Run 400m 30 Box Jumps 30 Wall Ball Shots Notes Here’s a little CrossFit history: “Kelly” is one of CrossFit’s classic benchmark workouts. The...
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Sunday 4.10.22
Workout of the Day STRENGTH Power Clean + Hang Power Clean + Push Jerk Notes Work up to a heavy but technically sound load on the complex. If you prefer to split jerk go for it. METCON AMRAP 8:00 8...
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Monday 4.11.22
Workout of the Day STRENGTH Sumo Deadlift 3-3-3-3-3 Notes In no more than 8 total sets, work up to a heavy triple on the Sumo Deadlift. Take each rep from a dead start position. METCON AMRAP 12:00...
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