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 2:0015-20 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