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Monday 10.23.23
Workout of the Day METCON For Time: 50/40 Cal Row or Bike 40 Sit-Ups 30 Burpees 20 Kipping Pull-Ups 10 Heavy Wall Ball Shots 45/35 Cal Row or Bike 35 Sit-Ups 25 Burpees 15 Kipping Pull-Ups 10 Heavy...
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Tuesday 10.24.23
Workout of the Day STRENGTH Push Press 3-3-3-1-1 Notes Work up through through a three sets of heavy triples then two sets of heavy singles on the push press. Dont jerk!! METCON AMRAP 12:00...
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Friday 10.25.23
Workout of the Day FLOATER STRENGTH Push Press 3-3-3-1-1 Front Squat 8-8-8-8-8 Hang Power Snatch 3-3-3-1-1-1 Dumbbell Bench Press 20-20-20 Notes Choose a lift that corresponds to what you’ve missed...
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Wednesday 10.25.23
Workout of the Day PARTNER METCON 12 Rounds for time of: 8 Front Squats 60 Double Unders 16 (total) No Push-Up Renegade Rows Notes Partners alternate full rounds until 12 total have been completed....
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Thursday 10.26.23
Workout of the Day SKILL: Hang Power Snatch STRENGTH E2MOM x 8 Sets 1-3 Hang Power Snatches Notes Every two minutes perform 1-3 Snatches. Ideally you start this at triples then transition to singles or...
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Saturday 10.28.23
Workout of the Day 5 Intervals of: From 0-1:30 20 DB Bench Presses From 1:30-3:00 16 Weighted Step Overs From 3:00-5:00 20/16 Calorie Row or Bike Notes Bench Press Each round should be performed in 1-3...
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Sunday 10.29.23
Workout of the Day FLOATER STRENGTH Push Press 3-3-3-1-1 Front Squat 8-8-8-8-8 Hang Power Clean 3-3-3-1-1-1 Dumbbell Bench Press or Press 20-20-20 Notes Choose a lift that corresponds to what you’ve...
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Monday 10.30.23
Workout of the Day METCON 1 “Power 11.3” AMRAP 5:00 1 Power Clean 1 Jerk Notes This workout was part of the CrossFit Open in 2011 however the cleans were full squat cleans. The competition loads for...
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Tuesday 10.31.23 🎃
Workout of the Day ASSISTANCE 3 Progressive sets of: A1: DB Pull Overs 12-16 Reps A2: Supine Leg Raises + Hip Lifts 30 Reps Notes Round 1 should feel like a warm-up, round 2 should be challenging and...
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Wednesday 11.1.23
Workout of the Day METCON Every 4:00 x 5 Rounds perform: 10 Bench Presses 18 Kettlebell Swings AMRAP Double Unders to the 2:00 mark Rest 2:00 Notes Ideally the Bench Press is unbroken but you may need...
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Workout of the Day ASSISTANCE 3 Rounds of: 30 Band Pull Aparts Floater Exercise Floater Options 10-12 DB Bench Press 10-12 Goblet Squats 30 Hollow Rocks METCON For Distance: 5:00 Row Rest 1:00 5:00...
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Friday 11.3.23
Workout of the Day FLOATER Deadlift 3-3-3-3-3 Bench Press 4 sets x 8-12 reps Front Squat 3-3-3-3-3 Notes Choose a lift that best rounds out your training week. Tomorrow we have air squats, push-ups,...
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Saturday 11.4.23
Workout of the Day PARTNER “Grindy” 10 Rounds for time of: 3 Rounds of Cindy 6 Clean and Jerks Notes This is a mash-up between two CrossFit benchmark workouts, “Cindy” and “Grace”. Partners will...
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Sunday 11.5.12
Workout of the Day FLOATER STRENGTH Deadlift 3-3-3-3-3 Bench Press 4 sets x 8-12 reps Front Squat 3-3-3-3-3 Notes Choose a lift that best rounds out your training week. Tomorrow we have Pressing...
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Monday 11.6.23
Workout of the Day STRENGTH Shoulder Press 6 progressive sets of 8-12 Reps Notes Work up through 6 total progressive sets within the 8-12 rep range. Below is an example of what that might look like...
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Tuesday 11.7.23
Workout of the Day STRENGTH Back Squat Heavy 5 then, 80% AMRAP Notes In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 80% and...
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Wednesday 11.8.23
Workout of the Day Every 5:00 x 5 Rounds 6 Power Snatches 10 Strict Chin-Ups 60 Double Unders Notes This triplet should take you 3:00 or less to complete. If you cannot complete the work in 3:00 or...
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Thursday 11.9.23
Workout of the Day STRENGTH Bench Press Heavy 5 then, 80% AMRAP Notes In roughly 5 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 80% and...
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Friday 11.10.23
Workout of the Day FLOATER STRENGTH Back Squat Heavy 5 then, 80% AMRAP Power Snatch 3-3-3-3-3 Bench Press Heavy 5 then, 80% AMRAP Notes Choose a lift that corresponds to what you’ve missed this week....
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Saturday 11.11.23 Veterans Day 🇺🇸
Workout of the Day 5 Rounds for time of: 30 Air Squats 15 Power Cleans 400m Run 15 Kipping Pull-Ups Notes This will be a longer workout so keep a challenging but sustainable pace. Power Cleans...
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