Workout of the Day 01-30-23

Monday
Strength:
10-10-8-8
Front Squat & Strict Pull-Up

Conditioning
5 Rounds, (8:00 Cap)
8 Dumbbell Thruster 35/25, 50/35
8 Chest to Bar Pull-Ups

Tuesday
Strength:
16 Minutes
M1: 2.1 Hang Power Snatch / Clean
M2: 0:45 Banded Dual Kettlebell Deadbug

Conditioning:
Partners 10:00, As Many Rounds as Possible
10-20-30-40...
Hang Power Snatch / Clean 65/55, 115/85
Calorie Bike

Wednesday
Conditioning:
5:00 As Many Rounds as Possible
5 Efforts.1:00 Rest b/w efforts. .

A. 18/15 Calorie Row & 15 Wallballs
B. 15/12 Calorie Bike & 20 Box Step-Overs (2 Dumbbells)
C. 200 Meter Run & 20 Russian Kettlebell Swing

Thursday
Strength:
3 Sets
8ea Hang Clean into Cossack
0:45 Dual Kettlebell Overhead Hold

Conditioning:
3 Rounds each.
Partner I Go, You Go 2:00
12 Box Jump-Overs
Max Calorie Row in time remaining

Friday
Conditioning:
30 Minutes, Every 2:00
A. 200 Meter Run & 1 Round of Cindy
B. 100 Double Unders & 10ea Renegade Row 25/20, 40/30
C. 5ea Turkish Get-Up Y/B, G/Y

Saturday
Conditioning:
CrossFit Open 22.2
10 Minute Time Cap

1-2-3...8-9-10-9-8...3-2-1
Deadlifts 135/95, 225/155
Bar-facing burpees

Sunday
Conditioning:
3 Rounds (35:00 Cap)
800 Meter Run
0.9 Mile Bike
1000 Meter Row


Workout of the Day 01-23-22

Monday
Strength
3 Sets
5.3 Front Squat & Strict Pull-Up

Conditioning
3 Rounds, Partner I Go, You Go, Full Rounds
20 Front Squat 65/55, 135/95
20 Calorie Bike

Tuesday
Strength
16 Minutes
M1: 3 Power Snatch
M2: 12/10 Calorie Bike

Conditioning
Psuedo CrossFit Open WOD 15.1
9 Minutes, As Many Rounds as Possible
6 Power Snatch 75/55, 115/75
8 Deadlift
10 Knee Tuck / Toes to Bar

Wednesday
Conditioning
6 x 5:00 As Many Rounds as Possible
1:30 Rest betwween efforts

A. 30/25 Calorie Row
0:30 Tuck-Sit / L-Sit

B. 100 Double Unders
10 Push Press 95/65, 135/95

C. 18/15 Calorie Bike
50 Meter Walking Lunge

Thursday
Strength
3 Sets
0:45 Dual Kettlebell Front Rack Hold
12ea Single Arm Row.

Conditioning
Partner I Go, You Go
5 Rounds each
12 Lateral Sprawl / Burpee over Rower
18/15 Calorie Row

Friday
Conditioning
30 Minutes, Every 2:00
A. 200 Meter Run & 20 Wallballs
B. 10 Paralette Shoot Throughs w/ Push-Up & :30 Plank Plus
C. 250 Meter Row & 10 Hang Power Clean 95/65, 155/105

Saturday
Conditioning
CrossFit Open 21.1
15:00 As Many Rounds as Possible:
3 Wall Walks
12 Alternating Single Arm Dumbbell Snatch 35/25, 50/35
15 Box Jump-Overs 20/16, 24/20

Sunday
Conditioning
3 Rounds (30:00 Cap)
75 Double Unders
20 Calorie Bike
75 Double Unders
40 Calorie Row
75 Double Unders
400 Meter Run


Workout of the Day 01-16-23

Monday
Strength
5-3-1-1-1 Front Squat
Conditioning
5 Rounds
8 Front Squat 95/65, 155/105
12 Calorie Row
Competitor
10-20-30
Front Squat 225/155, 185/125, 135/95
30-20-10
Calorie Bike

Tuesday
Strength
16 Minutes
M1: 1-3 Power Clean & Jerk
M2: 0:30 Hollow Hold
Conditioning
4 Rounds, 1:00 Rest b/w rounds
3:00 As Many Rounds as Possible
3 Clean & Jerk 95/65, 185/125
6 Push-Ups
9 Air Squat

Wednesday
Conditioning
6 x 4:00 As Many Rounds as Possible
2:00 Rest b/w efforts

A. 20/18 Calorie Row
3-5 Wallwalks

B. 100 Double Unders
10 Dumbbell Thrusters 35/25, 50/35

C. 15/12 Calorie Bike
15 Toes to Bar

Thursday
Strength
3 Sets
10ea SA FR Reverse Lunge
50m Suitcase Carry ea.
Conditioning
Partner I Go, You Go
5 Rounds each
12 Kettlebell Swing G/Y, R/G
10 Burpee Box Jump Over

Friday
Conditioning
20 Minutes, Evey Minute on the Minute
1. 10 x 10 Meter Shuttle Run.
2. 0:25 Side Plank ea.
3. 10-20 Single Arm Clean 35/25, 60/45
4. 15 Body Saws

Saturday
Conditioning
CrossFit Open 20.5

20:00 Time Cap, Partition Reps as Desired
40 Ring Muscle-Ups
80 Wallballs
120 Calorie Row

Sunday
Conditioning
5 Rounds (30:00 Time Cap)
400 Meter Run
50 Double Unders
10 ManMakers 20/15, 30/25
20 Box Step-Overs


Workouts of the Day 01-09-23

Monday
Strength
8-6-4-2 Front Squat

Conditioning
Partner I Go, You Go
25-20-15-10
Front Squat 65/55, 95/65
Calorie Bike

 

Tuesday
Strength
12 Minutes
M1: 2 Power Clean + 2 Push Press
M2: 50 Double Unders

Conditioning
Partner I Go, You Go
3 Rounds
2:00 2 Power Clean 95/65, 185/125
2:00 2 Rope Climbs

 

Wednesday
Conditioning
6 x 4:00 As Many Rounds as Possible
2:00 Rest b/w efforts

A. 20/18 Calorie Row
12 Push Press / Handstand Push-Ups

B. 20 Single Arm Snatch 35/25, 50/35
20 Box Jump Over

C. 15/12 Calorie Bike
3 Bar Muscle-Up / 5 Chest to Bar / 8 Pull-Up / 12 Ring Row

 

Thursday
Strength
3 Sets
12ea Single Arm Glute Bridge Bench
12ea Single Arm Front Rack Deficit Split Squat

Conditioning
Partner I Go, You Go
5 Rounds each
10 Sit-Ups / GHD Sit-Up
250 Meter Row

 

Friday
30 Minutes, Evey Minute on the Minute
1. 10 Renegade Row ea.
2. 0:50 Wall-Sit
3. 10 Air Squats + 10 Push-Ups
4. 0:50 Hollow Hold
5. 150-200 Meter Run

 

Saturday
Conditioning
CrossFit Open 20.2

20 Minutes, As Many Rounds as Possible
4 Dumbbell Thruster 35/25, 35/50
6 Knee Tuck / Toes to Bar
24 Double Unders

 

Sunday
Conditioning
6 Rounds (30:00 Cap)
0.3 Mile Bike
400 Meter Run
500 Meter Row


Workouts of the Day 01-02-23

Monday
Strength
3 x 8 Pause Front Squat (:01)

Conditioning
4 Rounds
2:00 As Many Rounds as Possible
10 Dual Dumbbell Squat 35/25, Y/B OR 5 Front Squat 225/155
12 Ring Rows
2:00 Calorie Bike
2:00 Rest

Tuesday
Strength
12 Minutes
Minute 1: Hang Power Clean + Power Clean + Push Press
Minute 2: 12/10 Calorie Bike

Conditioning
Partner I Go, You Go
14 Minutes
3 Clean & Jeks 95/65, 155/105
6 Sprawl / Bar Facing Burpees
9 Air Squats

Wednesday
Conditioning
6 x 4:00 As Many Rounds as Possible
2:00 Rest b/w efforts

A. 20 Calorie Row
12 Knee Tucks / Toes to Bar

B. 0:25ea Single Arm Front Rack March
5 Push Press / Handstand Push-Ups

C. 1:00 Double Under Practice / 100 Double Unders
3 Bar Muscle-Up / 5 Chest to Bar / 8 Pull-Up / 12 Ring Row

Thursday
Strength
3 Sets (15:00)
6ea Single Arm Deficit Kettlebell Sumo Deadlift
6ea Single Arm Overhead Reverse Lunge

Conditioning
3 Rounds each.
Partner I Go, You Go 2:00
15-20 Push-Ups
Max Calorie Row in time remaining

Friday
Conditioning
30 Minutes, Evey Minute on the Minute
1. 8-12 Calorie Bike
2. 0:50 Wall-Sit
3. 2ea Turkish Sit-Up
4. 0:45 Hollow Hold
5. 150-200 Meter Run

Saturday
Conditioning
CrossFit Open 20.4
20 Minute Time Cap

30 Box Jumps 24/20
15 Clean & Jerks 95/65
30 Box Jumps
15 Clean & Jerks 135/95
30 Box Jumps
15 Clean & Jerks 185/115
30 Pistols
10 Clean and Jerks 225/145
30 Pistols
5 Clean and Jerks 275/175
30 Pistols
5 Clean and Jerks 315/205

Sunday
Conditioning
Chimney Rock CrossFit Triathlon
40 Minutes, As Many Rounds as Possible
200 Meter Run
0.3 Mile Bike
400 Meter Row
500 Meter Run
0.6 Mile Bike
700 Meter Row
800 Meter Run
0.9 Mile Bike
1000 Meter Row

 


Workouts of the Day 12-26-22

Monday
Strength
15 Minutes, Every Minute on the Minute
Minute 1: 5 Back Squats
Minute 2: 3-5 Strict Ring Muscle-Up
Minute 3: Rest
rounds 1 & 2 build up. rounds 3-5 consistent

Conditioning
10 Minutes, As Many Rounds as Possible
100 Meters Walking Lunge
1:00 Plank

 

Tuesday
Strength
5 Sets
5 Sumo Deadlift
10 Dumbbell Bench Press

Conditioning
"Sumo Diane"
21-15-9
Sumo Deadlift 135/95, 225/155
Push-Up / Handstand Push-Up

 

Wednesday
Conditioning
12 Minutes, As Many Rounds as Possible
1:00 rest b/w workouts

600 Meter Run
20 Wallballs

800 Meter Row
20 Burpees Lateral over Rower

1.0 Mile Bike
20 Box Jump

 

Thursday
Strength
3 Sets
50m Suitcase Carry ea.
0:45 Weighted Plank

Conditioning
20:00 As Many Rounds as Possible
50/42 Calorie Row
8 Single Arm Push Press
50 Meter Waiters Carry
- Repeart 2nd Side -
0:30 Hollow Hold

 

Friday
Conditioning
12:00 FranRap w/ Partner
(As Many Fran's as Possible)
21-15-9
Thruster 65/55, 95/65
Jumping Pull-Up / Pull-Up

 

Saturday
Conditioning
Partner Workout
Share Reps, Run Together
100 Power Cleans 95/65, 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Sprawl / Burpees

 

Sunday
Conditioning
20:00 As Many Rounds as Possible
23 Double Unders
20 DBall Cleans 70/50, 150/100
23 Double Unders
20/18 Calorie Row
23 Double Unders
20/18 Calorie Bike

 


Workout of the Day 12-12-22

Monday
Strength
15 Minutes, Every Minute on the Minute
Minute 1: 8-12 Back Squats
Minute 2: 5 Strict Ring Pull-Up + 10 Push-Ups / Dips
Minute 3: Rest
rounds 1 & 2 build up. rounds 3-5 consistent

Conditioning
Partner I Go, You Go, Full Rounds
12:00 As Many Rounds as Possible
3 Bar Muscle-Ups
6 DB Squats 40/30, 60/45
9 Calorie Bike (< :30)

 

Tuesday
Strength
12:00 to Complete each superset 3-4 times

A1. 8ea Landmine RDL
A2.15 Incline DB Bench Press

B1. 5-8 Sumo Deadlift
B2. 20 Band Skull Crushers

C1. 15 Hip Thrust
C2. 15 Dual KB Z-Press

 

Wednesday
Conditioning
12 Minutes, As Many Rounds as Possible for each Couplet
1:30 rest b/w couplets

30 Meter DB FR Walking Lunge
400 Meter Run

500 Meter Row
:30 L-Hang & :30 Front Leaning Rest

1.2 Mile Bike
20 Burpee Box Jump

 

Thursday
Strength
3 Sets
50m DBall Carry
:30 Copenhagen Hold ea.

Conditioning
20 Minutes, As Many Rounds as Possible
300 Meter Row
50m Suitcase Carry ea.
300 Meter Row
20 Single Arm Snatch
30m Waiters Carry ea.
300 Meter Row
0:45 Handstand Hold
20 Sit-Ups

 

Friday
Conditioning
Partner I Go, You Go, Full Workouts

18-15-12
Hang Squat Clean 75/55, 95/65
Toes to Bar

15-12-9
Hang Power Clean 95/65, 135/95
Lateral Burpee over Bar

12-9-6
Hang Power Clean 95/65, 135/95
Front Squat

 

Saturday
Conditioning
Partner Nate
20 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
2 Pull-Ups / Muscle-Ups
4 Pike Push-Up / Handstand Push-Ups
8 Kettlebell Swings G/Y, R/G

 

Sunday
Strength
3 Sets
5ea Single Arm Clean, AHAP
15 V-Ups
1:00 Double Under Practice

Conditioning
6 Rounds
"The Ghost"
1:00 Max Calorie Row
1:00 Max Bupees
1:00 Max Double Unders
1:00 Rest


Workouts of the Day 12-05-22

Monday
Strength
15 Minutes, Every Minute on the Minute
Minute 1: 8-12 Pause Back Squats
Minute 2: 8 Strict Pull-Up
Minute 3: Rest
rounds 1 & 2 build up. rounds 3-5 consistent

Conditioning
10:00
2-4-6-8....
Walking Dumbbell Front Rack Lunges 35/25, 50/35
Ring Row
*8/6 Calorie Bike after each round

 

Tuesday
Strength
12:00 to Complete each superset 3-4 times

A1. 8ea Single Leg Dual Dumbbell RDL
A2.12 Strict Handstand Push-Up

B1. 8-10 Sumo Deadlift
B2. 10-15 Dumbbell Bench Press

C1. 20 Hip Thrust (bands around knees w/ pause)
C2. 15 DeadStop Floor Dumbbell Skull Crushers

 

Wednesday
Conditioning
12 Minutes, As Many Rounds as Possible for each Workout
2:00 rest b/w

800 Meter Run
30 Wallballs

800 Meter Row
20 Toes to Bar

1.2 Mile Bike
3 Rounds:
5 Pull-Ups
5 Burpees
5 Air Squat

 

Thursday
Strength
3 Sets
50 Meter Waiters Carry
:30 Hanging Knee Tuck Hold

Conditioning
20 Minutes, As Many Rounds as Possible
12 Single Arm Sumo Deadlift
30m Suitcase Carry
6 Single Arm Clean
30m Single Arm Front Rack Carry
-Repeat 2nd Side-
0:30 Handstand Hold
500 Meter Row

 

Friday
Conditioning
Partner I Go, You Go, Full Workouts

18-15-12
Dumbbell Thruster 35/25, 50/35
Burpee Box Jump

15-12-9
Dumbbell Power Clean 35/25, 50/35
Dumbbell Push Press

12-9-6
Dumbbell Squat Clean 35/25, 50/35
Burpee Box Jump

 

Saturday
Conditioning
Partners Share Everything
800 Meter Run
80 Step-Ups
8 Rope Climbs
80 Calore Bike
8 Rope Climbs
80 Calorie Row
8 Rope Climbs
80 Step-Ups
800 Meter Run

 

Sunday
Conditioning
CrossFit 21.1
15:00 Time Cap
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders


Workout of the Day 11-28-22

Monday

Strength
15 Minutes, Every Minute on the Minute
Minute 1: 8-10 Pause Back Squats
Minute 2: 12 Strict Pull-Up
Minute 3: Rest

Conditioning 
3 Rounds
2:00 As Many Rounds as Possible
10 Dumbbell Box Step-Ups
8 Kipping Pull-Ups.
2:00 Bike
*score is Calories + reps

 

Tuesday

Strength
12:00 to Complete each superset 3-4 times

A1. 8ea Staggerd Stance RDL
A2.12 Strict Handstand Push-Up

B1. 8 Sumo Deadlift
B2. 15-20 Dumbbell Bench Press

C1. 20 Hip Thrust (bands around knees)
C2. 25 Dumbbell Overhead Tricep Extension

 

Wednesday

Conditioning
12 Minutes, As Many Rounds as Possible for each Couplet
2:00 rest b/w couplets

800 Meter Run
50m Walking Lunge

800 Meter Row
5 Wall Walks

1.2 Mile Bike
0:30 Hollow Hold
15 Dumbbell Bent Over Row

 

Thursday

Strength
3 Sets
30m SA Front Rack Carry
10 Pause Straight Leg Raises

Conditioning 
20 Minutes, As Many Rounds as Possible
8ea SA KB Snatch
50m Waiters Carry
-Repeat 2nd Side-
0:30 Hollow Hold
400 Meter Row

 

Friday

Conditioning
Partner I Go, You Go, Full Workouts

18-15-12
Power Snatch 65/55, 95/65
Toe to Bar

15-12-9
Clean & Jerk 95/65, 115/85
Pull-Up / Chest to Bar Pull-Up

12-9-6
Deadlift 205/145
Lateral Bar over Burpee

 

Saturday

Conditioning
Reverse Partner Lumberjack 40
*400m Run together before each
40 Dumbbell Squat Cleans 30/20, 45/35
40 Box Jumps 20/16, 24/20
40 Ring Row / Chest to Bar Pull-Ups
40 Sprawl / Burpees
40 Overhead Squats 65/55, 115/75
40 Kettlebell Swings G/Y, R/G
40 Deadlifts 135/95, 275/185

 

Sunday

Strength
3 Sets
3 TGU ea. side
15ea Copenhagen Side Plank Dips
:30 Double Under Practice

Conditioning
14:00 Time Cap
100 Double Unders
50 Wallballs
100 Double Unders
50 Push-Ups
100 Double Unders
50 Dual KB Front Rack Lunges Y/B, G/Y
100 Double Unders
50 Dual KB Sumo DL
100 Double Unders


Workouts of the Day 11-14-22

Monday

Strength
Front Squat or Overhead Squat
5 Rep Max

Conditioning
"Karen"
150 Wallballs for time

 

Tuesday

Conditioning
6:00 Time Cap
20/18 Calorie Bike
20 Lateral Bar over Burpees

Strength
6 Sets, Every 2:00
3 Conventional Deadlift

 

Wednesday

Conditioning
Teams of 3, 3 Rounds of each, each
Each round starts or ends w/ 15/12 Calorie Bike
A. 12 Thrusters 45/35, 95/65
B. 9 Thrusters 65/55, 115/85
C. 6 Thrusters 95/65 135/95

Thursday

Conditioning
40 Minutes, As Many Rounds as Possible
500 Meter Row
400 Meter Run
2 Rounds of
10 Sit-Ups
10 Ring Row
10 Push-Ups

 

Friday

Conditioning
35 Minutes, As Many Rounds as Possible
Partners Share Reps as Desired
800 Meter Run together
30 DBall Cleans 70/50, 100/70
30 Knee Tucks / Toes to Bar
30 Stink Bugs / Handstand Push-Ups
10 Rope Climbs

 

Saturday

Strength
3 Sets, 10:00 to complete
8ea Single Arm Cossack Squat
8ea Lawnmower Row

Conditioning
Open WOD 14.1
10 Minutes, As Many Rounds as Possible
30 Double Unders (75 Single Unders)
15 Power Snatch 55/45, 75/55

 

Sunday

Strength
Establish a 3 Rep Max Push Press

Conditioning
100 Calorie Row Time Trial
7:00 Time Cap