Workout of the Day 05-29-23

Monday

Conditioning
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Tuesday

Strength
9 Minutes, Every Minute on the Minute
Power Clean + Hang Power Clean + Push Press + Push Jerk

Conditioning
12:00 As Many Rounds as Possible
50 Unweighted Step-Ups
5 Clean & Jerk 185/125

Wednesday 

Conditioning
3 Rounds
50/40 Calorie Row
Rest 2:00
35/30 Calorie Bike
Rest 2:00

Thursday

Conditioning
4 Rounds
20 Ring Dips
400 Meter Run

Friday

Conditioning
5 Rounds, Every 4:00
5, 25 Foot Shuttle Run
10 Box Jump 24/20
12 Jumping Lunge
15 Kettlebell Swing R/Y

Saturday

Conditioning
Teams of 3
400 Meter Sled Push Outside 45/35
100 Dual DB Snatch 50/35
100 Dual DB Thruster
100 Calorie Bike
400 Meter Sled Push 

Sunday

Conditioning
20:00 As Many Rounds as Possible
2 Rope Climbs
20 Pistols
20 Push-Ups


Workout of the Day 05-22-23

Monday 

Conditioning
"Barbara-esque"
3 Rounds, Go Every 10:00
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squat
Rest Remaining Time

Tuesday

Strength
9 Minutes, Every Minute on the Minute
2 Hang Power Clean + 2 Shoulder to Overhead

Conditioning
3 Rounds
30 Hang Power Clean 95/65
30 Push Press
30 Sprawl

Wednesday

Conditioning
4 Rounds
40/35 Calorie Row
1:00 Rest
400 Meter Run
1:00 Rest
30/25 Calorie Bike
1:00 Rest

Thursday

Conditioning
20:00 As Many Rounds as Possible
20 Dual Dumbbell Box Step-Ups 35/25
20 Dual Dumbbell Walking Lunges
40 Single Dumbbell Weighted Sit-Ups

Friday

Conditioning
3 rounds, at 100% effort:
250 Meter Row
10 Kettlebell Swings R/G
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
250 Meter Row
6:00 Rest b/w Rounds.

Saturday

Strength
9 Minutes, Every Minute on the Minute
2 Power Snatch

Conditioning
"Randy"
75 Power Snatch 75/55

Sunday

Conditioning
3 Rounds
4 Rope Climbs
500 Meter Row
60 Double Unders


Workout of the Day 05-15-23

Monday

Strength
18 Minutes, Every Minute on the Minute
1 Squat Clean

Conditioning
20 Hang Squat Clean 135/95
20 Lateral Burpee over the Bar

Tuesday

Conditioning
5 Rounds
40 Double Unders
30 Foot Handstand Walk
20 Kettlebell Swings G/Y

Wednesday

Conditioning
CRCF Triathlon
2 Rounds (40:00 Cap)
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

Thursday

Strength
5-3-2-1-1-1 Push Press

Conditioning
For Time
250 Meter Sled Push

Friday

Conditioning
"Fran"
21-15-9
Thruster 95/65
Pull-Up / Jumping Pull-Up

Saturday

Conditioning
Partners, 9:00 Time Cap
50 Deadlift 225/145
50 Toes to Bar
40 Deadlift
30 Chest to Bar
30 Deadlift
10 Bar Muscle-Up

Floater Partner I Go, You Go, Full Round
20/15 Calorie Bike
10, 50 Foot Shuttle Runs

Sunday

"McNally"
Partner WOD: (split how you choose, slap 5 when you switch)
Partner 2000 Meter Row
100 Wallballs 20/14#
1000 Meter Run Together
50 Power Cleans 135/95#
100 Calorie Bike

 


Workout of the Day 05-08-23

Monday

Strength
20 Minutes, Every 2:00
2 Squat Cleans

Conditioning
3 Rounds
5 Squat Cleans 185/125
5 Front Squats
100 Double Unders

Tuesday

Conditioning
5 Rounds
12 Handstand Push-Up
15 Dual Kettlebell Sumo Deadlift R/G
12 Pull-Ups

Wednesday

Conditioning
5 Rounds, Every 8 Minutes
500 Meter Row
400 Meter Run
30/25 Calorie Bike
*mix up the order each time

Thursday

Strength
5-3-2-1-1-1 Strict Press

Conditioning
3 x 20m Upper Body Sled Push

Friday

Conditioning
Partners
40 Deadlift 275/205
50 Toes to Bar
60 Calorie Bike
50 Toes to Bar
80 Calorie Row

Saturday

Conditioning
1 Mile Run
50 Power Snatch 95/65
5 Rope Climbs
50 Burpees
1 Mile Run

Sunday

Strength
3 x 10-20 Feet Elevated Ring Row

Conditioning
100 Turkish Get-Ups Bk/Y

 


Workout of the Day 05-01-23

Monday

Strength
5 Minutes, Every 1:00
Hang Squat Clean + Pause Squat Clean
Rest 1:00
5 Minutes, Every 1:00
Squat Clean

Conditioning
10 Rounds (25:00 Time Cap)
200m Run / 0.4 Bike / 250m Row
1 Squat Clean as heavy as possible

Tuesday

Conditioning
18 Minutes, As Many Reps as Possible
1:00 Stations
- Rope Climbs
- Burpee Box Jump
- Double Under

Wednesday

Conditioning
30 Minutes, As Many Rounds as Possible
100 Meter Suitcase Carry R/G
20 Step-Ups 1 dumbbell 50/35
0.3 Mile Bike
400 Meter Run
2:00 Rest

Thursday

Strength
5 x 2 Strict Press
5 x 2 Push Press

Conditioning
1 Round for Time
50 Strict Press 45/35
50 Calorie Row

Friday

Conditioning
3 Rounds
20 Toes to Bar
20 Pistols
20 Sumo Deadlift 225/155

Saturday

Conditioning
Partners
800m Run together
100 Pull-Ups, shared
800m Run together
200 Push-Ups, shared
800m Run together
300 Air Squats, sahred
800m Run together

Sunday

Strength
3 x 10-20 Feet Elevated Ring Row

Conditioning
20 Minutes, As Many Rounds as Possible
30/25 Calorie Bike
1:00 Wal-Sit
20 Sit-Ups
15 Kettlebell Swings


Workouts of the Day 04-24-23

Monday

Strength
5 Minutes, Every 1:00
1 Clean Pull + 1 Squat Clean
Rest 1:00
5 Minutes, Every 1:00
1 Squat Clean w/ :03 Pause in Bottom

Conditioning
8:00 As Many Rounds as Possible w/ Partner
5 Front Squat 135/95, 225/155
10/8 Calorie Bike

Tuesday

Conditioning
3 Rounds
400 Meter Run
21 Kettlebell Swings G/Y
12 Ring Muscle-Ups

Wednesday

Conditioning
30 Minutes, As Many Rounds as Possible
500 Meter Row
40 Double Unders
0.3 Mile Bike
20 Dumbbell Walking Lunge 50/35
1:00 Rest

Thursday

Strength
4x Every 2:00, 3 Strict Press
4x Every 2:00, 3 Push Press

Conditioning
7 Minutes, As Many Rounds as Possible
16 Dumbbell Thrusters 35/25, 50/35
12 Burpee Box Jump 20/16, 24/20

Friday

Conditioning
5 Rounds
0:45 Stations
- 5 Deadlift 275/185
- 0:30 Handstand Hold
- 10 Chest to Bar
- 0:30 L-Sit

Saturday

Conditioning
Teams of 3, 2 Rounds
As Many Reps as Possible
6:00 Calorie Bike
6:00 Distance Sled
6:00 Single Arm Snatch 70/50

Sunday

Strength
5 x 2 Turkish Get-Up

Conditioning
3 Rounds
Max Reps Bench Press @ 1x Bodyweight / .75x Bodyweight
Max Reps Feet up Ring Row
Full Recovery


Workout of the Day 04-17-23

Monday

Strength
5 Minutes, Every 1:00
2 Squat Cleans
5 Minutes, Every 1:00
1 Squat Clean + 1 Front Squat

Conditioning 
10-9-8..3-2-1 Ring Dip
*2 Front Squat 225/155 from the floor after each set

Tuesday

Conditioning
5 Rounds
6 Bar Muscle-Up
10 Burpees
60 Double Unders

Wednesday

Conditioning
4 Rounds
500 Meter Row
1:00 Rest
400 Meter Run
1:00 Rest
30/25 Calorie Bike
1:00 Rest

Thursday

Strength
4x Every 2:00, 5 Strict Press
4x Every 2:00, 5 Push Press

Conditioning
Partners Share
3 Rounds
40 Push Jerk or Push Press, 135/95
60/50 Calorie Row

Friday

Conditioning
3 x 3:00 As Many Rounds as Possible
1:0 Rest b/w each 3:00 Round
5 Sumo Deadlift 225/155
8 Box Jump
16 Jumping Lunges

Saturday

Conditioning
5 Rounds w/ Partner, Split as Desired
20/16 Calorie Bike
20 Push-Ups
20 DBall Cleans 100/70
20 Wallballs 30/20
20 Pull-Ups

Sunday

Strength
3 x 15 Strict Pull-Up

Conditioning
100 Bench Press 135/95
Every drop = 200m Farmers Carry


Workout of the Day 04-10-23

Monday
Strength
10 Minutes, Every 1:00
1-3 Squat Cleans
*build to heavy single

Conditioning
10-9-8...3-2-1
Squat Clean 135/95
*3 Ring Muscle-Ups after each set

Tuesday
Conditioning
5 Rounds
12 Handstand Push-Ups
15 Feet Elevated Ring Rows
200 Meter Run

Wednesday
Conditioing
30 Minutes, As Many Rounds as Possible
500 Meter Row
40 Step-Ups
30 Crossovers
200 Meter Suitcase Carry
1:00 Rest

Thursday
Strength
4 Minutes, Every 1:00
3 Strict Press
4 Minutes, Every 1:00
3 Push Press / Push Jerk

Conditioning
Partner I Go, You Go, Full Rounds
5 Each
12 Thruster 95/65
10 Pull-Up / Jumping Pull-Up
10/8 Calorie Bike

Friday
Conditioning
Partner Workout
50 Deadlift 225/155
50 Toes to Bar
40 Deadlift
40 Toes to Bar
30 Deadlift
30 Toes to Bar

Saturday
Conditioning
Teams of 3
300 Calorie Row
200 Calorie Bike
1000 Meter Run together

Sunday
Strength
3 x 15 Strict Pull-Up

Conditioning
50 Turkish Get-Ups
*top of every 2:00 minute 35 Double Unders


Workout of the Day 04-03-23

Monday
Strength
10-8-6-4-2
Box Squat

Conditioning
Partner Workout
3 Rounds,
P1: 20 Front Squat (p2 plank)
then,
P2: 20 Front Squat (p1 plank)
then,
400 Meter Run together

Tuesday
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 ea. P2 Bar Hang

Wednesday
30:00 As Many Rounds as Possible w/ Partner
200 Meter Suitcase Carry each, together
3 Rounds each, I Go, You Go, Full rounds
5 Push-Ups
10 Russian Kettlebell Swings G/Y, R/G
15 Sit-Ups, (GHD option)

Thursday
Strength
10 Minutes, Every Minute
1-3 Power Cleans
*build up to workout weight

Conditioning
20:00 As Many Rounds as Possible
Partner I go You go Full Rounds
5 Wallballs 30/20
3 Burpees
1 Power Clean 225/155#

Friday
Strength
10-8-6-4
Strict Pull-Up

Conditioning
2 Rounds w/ Partner
50 Ring Row or Weighted Pull Up 35/25
60 Calorie Bike
70 Single Arm Snatch 40/30, 60/45

Saturday
Conditioning
30:00 As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
5 Deadlift 135/95
10 Box Push-Ups
5 Box Jumps 24/20
*200m Jog after each 2 rounds

Sunday
Conditioning
CrossFit Open 18.1
20:00 As Many Rounds as Possible
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks 50/35
14/12 Calorie Row


Workout of the Day 03-27-23

Monday

Strength
10 Minutes, Every Minute on the Minute
Minute 1: 3, Double Jump-Overs
Minute 2: 3 Light Power Snatch
Rest
10 Minutes, Every 2:00
3 Power Snatch

Conditioning
CrossFit Open 11.1
10 Minutes, As Many Rounds as Possible
30 Double Unders
15 Snatch 75/55

Tuesday

Strength
8-7-6-5 Bench Press
*superset w/ 30 Band Hi-Pulls
8-7-6-5 Strict Pull-Up
*superset w/ 30 Overhead Band Tri Ext

Conditioning
Tabata Push-Ups
4:00, :20 on/:10 off, max pushups

Wednesday

Conditioning
Mainsite Workout 2-27-23
5 Rounds, Partners I Go, You Go
5:00 Distance Row
5:00 Rest

Thursday

Conditioning
Conditioning First
7:00 As Many Rounds as Possible
10 Sumo Deadlift Hi-Pull 115/75
10 Push Press

Strength
12 Minutes, Every 2:00 Complete
5 Sumo Deadlift

Friday

Conditioning
"Luce"
3 Rounds for Time
1000m Run
10 Muscle-Ups
100 Squats
*weight vest option*

Saturday

Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
40 Jump Rope / Double Unders
300 Meter Row
200 Meter Run
15 (Dual) Kettlebell Deadlift
1 Rope Climb

Sunday

Strength
5x5 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 Row