Workout of the Day 04-01-24
Monday
30 Minutes, As Many Rounds as Possible
50 Double Unders
25/20 Calorie Row
10 Squat Cleans 135/95
Tuesday
Strength
8x Every 1:30
1-3 Hang Power Snatch
Conditioning
5 Rounds, Partner I Go, You Go, Full Rounds
10 Hang Power Snatch 95/65
10 Toes to Bar
10/8 Calorie Bike
Wednesday
Strength
Front Squat 5 x 5
*same weight across sets
Conditioning
10 Minutes
As Many Rounds as Possible
50 Meter Walking Lunge
:50 Plank
Thursday
Strength
Strict Press 5 x 5
*same weight across sets
Conditioning
3 Rounds
400 Meter Run
21 Kettlebell Swings R/G
Friday
15 Minutes, As Many Rounds as Possible
15/12 Calorie Bike
15 Pull-Ups
rest 2:00
15 Minutes, As Many Rounds as Possible
200 Meter Run
2 Rope Climbs
Saturday
Partners Share Reps
100-80-60-40-20
Deadlift
Push-Up
*Deadlift goes: 135/95, 185/125, 225/155, 275/205, 315/225
Sunday
Strength
Strict Pull-Up 5 x 5
*same weight across sets
Conditioning
3 Rounds
21 Wallballs 30/20
15 Kettlebell Swing R/G
9 Box Jump 30/24
Workout of the Day 03-25-24
Monday
Strength
8 Minutes, Every Minute on the Minute
1-3 Power Clean
Conditioning
20:00 As Many Rounds as Possible
Partner I go You go Full Rounds
5 Ball Squats 14/10# / Wallballs 30/20
3 Sprawl / Burpee
1 Power Clean 115/75#, 225/155#
Tuesday
Strength
10-8-6-4
Strict Pull-Up
Conditioning
Break up however you choose (1 person works at a time)
2 Rounds
50 Ring Row or Weighted Pull Up 35/25
60 Calorie Bike
70 Single Arm Snatch 40/30, 60/45
Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Share Reps & Run together
300 Meter Run
2 Rope Climbs
15 Push-Ups
100 Jump Rope / Double Unders
Thursday
Strength
10-8-6-4-2
Box Squat
Conditioning
12:00 Max Distance
Partners, I Go, You Go
250 Meter Row
Friday
Conditioning
Partners Alternate Movements
10 Total Rounds
200 Meter Run
15 Toes to Bar
12 Box Jump Overs 24/20
15/12 Calorie Bike
20 Squats w/ Wallball 30/20
Saturday
Conditioning
Partners
Alternate Movements
21:00 As Many Rounds as Possible
18 Step-Ups 40/30, P2 Hollow
15 Push Press P2 Bottom Squat Hold
12 Renegade Rows P2 Bar Hang
Sunday
Strength
3 x 3ea Turkish Get-Up
Conditioning
800 Meter Run
800 Meter Suitcase Carry R/G
800 Meter Run
Specialty Classes 03-25-24
Monday - Gymnastics
Skills: Toes to Bar & Pistols
5 Rounds
12 Toes to Bar
12 Alternating Pistols
Tuesday - Endurance
Skill: Steady Zone 2 Cardio
2 Rounds (50:00 Cap)
1 Mile Run
100 Calorie Bike
100 Calorie Row
100 Double Unders
Wednesday - Olympic Weightlifting
Skill: Clean & Jerk
5x Paused Clean (mid shin) + Push Press + Push Jerk
5x 2 Clean and Jerk
4 x 3 Pause (:03) Front Squat
Thursday - Barbell
Skill: Hip Hinge
Build to a heavy set of 3 Rack Pull (right below knee)
Build to a heavy set of 3 Stiff Leg Deadlift
Build to a heavy set of 3 RDL
3 Sets of (lite weight)
8ea Single Leg RDL dbells
10 Snatch Grip Deadlift
10 Deadlift
Workout of the Day 03-18-24
Monday
Strength
8 Minutes, Every Minute on the Minute
1-3 Power Clean
Conditioning
30-20-10 Power Clean 135/95
*200 Meter Run after each set
Tuesday
"CrossFit Total"
1 Rep Back Squat
1 Rep Strict Press
1 Rep Deadlift
Wednesday
Strength
12-10-8
Bench Press & Single Arm Row
then,
12-10-8
Strict Pull-Up & Single Arm Press
Conditioning
100 Russian Kettlebell Swings R/G
*every break = 100 Double Unders
Thursday
Strength
8 Minutes, Every Minute on the Minute
1 Squat Clean Thruster
Conditioning
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Friday
Conditioning
CRCF Triathlon
40 Minutes, As Many Rounds as Possible
200 - 500 - 800 Meter Run
0.3 - 0.6 - 0.9 Mile Bike
400 - 700 - 1000 Meter Row
Saturday
Conditioning
Partners Share Reps
23 Minutes, As Many Rounds as Possible
60 Calorie Row
50 DBall Cleans
40 Burpees
Sunday
Strength
5 x 5 Strict Press
Conditioning
Share w/ a Partner
2 Rounds
50 Dual Dumbbell Squat 35/25, 60/40
50 Sit-Ups
50 Dumbbell Lunges
50 Calorie Bike
Workout of the Day 03-11-24
Monday
Strength
12:00 Every Minute on the Minute
1-3 Snatches (4 rounds of 3, 4 rounds of 2, 4 rounds of 1)
Conditioning
5 Rounds: (Hard Sustained Aerobic Effort)
1:30 on / :30 off
5 Ring Row / Pull-Up
5 Sprawl / Burpee
5 Russian Kettlebell Swings Y/B, G/Y
Tuesday
Strength
10:00, Every 2:30
10-8-5-3 Front Squat
right into
10:00, Every 2:30
10-8-5-3 Back Squat
Conditioning
8:00 As Many Rounds as Possible
2-4-6-8....
DB FR Reverse Lunge
Toes to Bar / Sit-Up
Wednesday
Strength
16:00, Every 4:00 Complete
5 Pendlay Row
:30 Hollow Hold
:25 Suitcase March ea..
Conditioning
Partner I Go, You Go
3 Full Rounds ea.
6 Box Jump
12 Single Arm Devil's Press 50/35
15/12 Calorie Bike
Thursday
Conditioning
30 Minutes, As Many Rounds as Possible
0.6 Mile Bike
500 Meter Row
400 Meter Run
100 Double Unders
Friday
CrossFit Open 24.3
TBD
Saturday
"Jerry"
1 Mile Run
2000 Meter Row
1 Mile Run
Sunday
Strength
Bench Press 5 x 1.1
20:00 cap
Conditioning
Partners Share Reps
100 Calorie Row
50 Dumbbell Bench Press 50/35
10 Rope Climbs
50 Dumbbell Bench Press
100 Calorie Row
Barbell 03-11-24
Monday
Build to a 8 Rep Max Strict Press
Build to a 8 Rep Max Strict Chin-Up
Build to a 8 Rep Max Bench Press
3 Sets of
8 DB Inc. Bench Press
12 Pendlay Row
20 Pull Aparts
Tuesday
3 x 3 Overhead Squat
3 x 3 Front Squat
3 x 3 Back Squat
3 Sets of
16 Barbell Front Rack Reverse Lunge
8 Front Squat
16 Jumping Air Squat
Thursday
Build to a heavy set of 3 Rack Pull (right below knee)
Build to a heavy set of 3 Stiff Leg Deadlift
Build to a heavy set of 3 RDL
3 Sets of (lite weight)
8ea Single Leg RDL dbells
10 Snatch Grip Deadlift
10 Deadlift
Gymnastics 03-11-24
Monday
Pull Up
3:00
50 Double-unders
15 Devil's Press 40/30
AMRAP Pull-up
Rest 1:00
3:00
40 Double-unders
12 Devil's Press 40/30
AMRAP Chest To Bar
Rest 1:00
3:00
30 Double-unders
10 Devil's Press
AMRAP Bar Muscle-up
Endurance 03-11-24
Tuesday
3/12: Born to Run!
600m Run
25m Sled Push +25m Sled Pull
600m Run
200m KB Farmers Carry (Fast Feet)
600m Run
100m Burpee Broad Jumps
600m Run
100m Dual DB Walking Lunges
600m Run
100 Crossovers//150 DUs//300 SUs
600m Run
50 Wallballs
600m Run
50 Sit Ups
600m Run
100 Glider Mt. Climbers
600m Run
48 MINUTE CAP
Olympic Weightlifting 03-04-24
Wednesday
12 EMOM
6 Sotts Press/Seated Behind the neck press
3 Broad Jumps for Max Distance
3 ea KB Windmill
3 x 3 Hang Clean + Push Jerk + Split Jerk
3 x 2 Hang Clean + Push Jerk + Split Jerk
3 x 1 Hang Clean + Push Jerk + Split Jerk
4 x 3 1 1/4 Front Squats
Workout of the Day 03-04-24
Monday
Strength
12:00 Every Minute on the Minute
1-3 Power Clean (4 rounds of 3, 4 rounds of 2, 4 rounds of 1)
Conditioning
21-15-9
Hang Power Clean 135/95
Ring Dip
Tuesday
Strength
9:00, Every 3:00
3-5 Front Squats
right into
9:00, Every 3:00
3-5 Back Squats
Conditioning
3 x 2:00 on / 1:00 off
8 Front Squat 135/95
8 Chest to Bar Pull-Up
Wednesday
Strength
16:00, Every 4:00 Complete
5 Strict Press
:20 Copenhagen Plank ea.
:30 Dual FR March
Conditioning
Partner I Go, You Go
3 Full Rounds ea.
6ea SA Hang Clean & Jerk 50/35
10 Burpee to Target
18/15 Calorie Row
Thursday
Conditioning
20:00, Every 5:00
400 Meter Run
20 Sit-Up
15 Sumo DL Hi-Pull R/G
10 Box Jump 24/20
Friday
CrossFit Open Workout 24.2
TBD
Saturday
Conditioning
30 Minutes As Many Rounds as Possible
20 Step-Ups
20 Sprawl
200 Meter Run
1:00 Rest
Sunday
Strength
Bench Press 5 x 2.1
20:00 cap
Conditioning
Teams of 2
3 Rounds
3:00 AMRAP Bench Press 135/95
3:00 AMRAP Kettlebell Swing R/G
3:00 AMRAP Calorie Row