Workout of the Day 01-01-24
Monday
Partners Share Reps
24:00 As Many Rounds as Possible
24 DBall Cleans
24 Toes to Bar
24 Calorie Row
Tuesday
Strength
12 Minutes, Every Minute
Minute 1: 5-10 Kipping Pull-Ups
Minute 2: 0:25ea Suitcase March
Minute 3: 10 Triple Unders
challenge yourself on pullups
Conditioning
8 Minutes, As Many Rounds as Possible
3 Bar Muscle-Ups
60 Double Unders
Wednesday
Strength
15:00, Every 3:00
5 Front Squat
3-4 good working sets
Conditioning
30-20-10
Front Squat 135/95
Ring Dip
Calorie Bike
Thursday
Strength
12 Minutes, Every Minute
Minute 1: 5-10 Handstand Push-Up
Minute 2: 0:25 L-Hang
Minute 3: 5ea Tempo Cossack
Conditioning
3 Rounds
2:00 on / 1:00 off
As Many Rounds as Possible
20 Dumbbell Lunges 50/35
10 Dumbbell Push Press
Friday
CrossFit Open WOD 11.2
15:00 As Many Rounds as Possible
9 Deadlift 155/105
12 Push-Ups
15 Box Jump 24/20
Saturday
18:00 As Many Rounds as Possible
10 Medball Squat Clean 30/20
10 Sprawl
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
250 Meter Row
200 Meter Run
1:00 Rest
Sunday
Strength
4 x Every 1:30
3-5 Bench Press
build up to workout weight
Conditioning
Teams of 3
Partner I Go, You Go, You Go, Full Rounds
5 Rounds each
5 Bench Press 225/155
20 Calorie Row
Workout of the Day 12-25-23
Monday
CLOSED-Merry Christmas!
Tuesday
Strength
12 Minutes, Every Minute
Minute 1: 5-10 Kipping Pull-Ups
Minute 2: 0:25ea SA FR March
Minute 3: 25 Crossovers
Conditioning
14 Minutes, As Many Rounds as Possible
14/12 Calorie Row
8 Toes to Bar
5ea Single Arm Clean and Press 50/35
Wednesday
Strength
12:00, Every 2:00
5 Front Squat
3-4 good working sets
Conditioning
4 Rounds
2:00 As Many Rounds as Possible
5 Front Squat 225/155
12 Ring Rows
2:00 Calorie Bike
2:00 Rest
Thursday
Strength
12 Minutes, Every Minute
Minute 1: 5-10 Handstand Push-Up
Minute 2: 0:35 Hollow Hold
Minute 3: 5ea Tall Step Ups
Conditioning
3 Sets
6ea Tempo Step Downs
8ea Single Arm Half Kneeling Press
Finisher
50 Empty Barbell Strict Press as fast as possible
Friday
CrossFit Open WOD 18.2
12:00 Clock
18.2
1-2-3...8-9-10
Dumbbell Squats 50/35
Bar Facing Burpees
18.2a
1 Rep Max Clean in time remaining
Saturday
"Jack"
20:00 As Many Rounds as Possible
10 Push Press 115/85
10 Kettlebell Swing G/Y
10 Box Jump 24/20
Sunday
Strength
Bench Press
20-15-10-8-6-4-2
Conditioning
Finisher
3 Rounds
15 Ring Rows
20 Barbell Curls
25 Pull Aparts
Workout of the Day 12-18-23
Monday
Strength
15:00 Every Minute on the Minute
1 Power Clean
Conditioning
Teams of 3
12:00 As Many Cleans as Possible
5 Touch and Go Power Clean 155/105
Tuesday
Strength
15:00 Every Minute on the Minute
1 Thruster
Conditioning
CrossFit Open WOD 17.5
10 Rounds for Time
9 Thruster 95/65
35 Double Unders
Wednesday
Conditioning
Teams of 3
30:00 Max Distance Row
must switch every 1:00
Thursday
Strength
16 Minutes, Every 4:00
3 Deadlift
8 Dumbbell Bench Press
16 DB Lunges
Conditioning
10-9-8-...-3-2-1
Deadlift 225/155
Bar Facing Burpee
Friday
Conditioning
30-20-10
Calorie Bike
Handstand Push-Up
Box Jump Over
Saturday
Conditioning
CrossFit Open WOD 23.1
14 Minutes, As Many Rounds as Possible
60 Calorie Row
50 Toes to Bar
40 Wallballs
30 Power Cleans 135/95
20 Muscle-Ups
Sunday
Conditioning
12 Days of Christmas
1 Thruster
2 Push Press
3 Front Squat
4 Hang Power Clean
5 Deadlift
6 Jumping Lunges ea.
7 Burpees
8 Pull-Ups
9 Toes to Bar
10 Push-Ups
110 Double Unders
1200 Meter Row / Bike
Workout of the Day 12-11-23
Monday
Strength
12:00, Every 1:30
2 Touch & Go Power Clean
Conditioning
3 Rounds of "The Heavy Chief"
3:00 AMRAP, 1:00 Rest
3 Power Clean 185/125
6 Push-Ups
9 Air Squat
Tuesday
Strength
12:00, Every 1:30
2 Thruster from the floor
Conditioning
5 Rounds
5 Thruster 135/95
8 Toes to Bar
40 Double Unders
Wednesday
Conditioning
"Friends or Frenemies"
15 Minutes (10 Rounds)
Partners Max Distance Row
Partner 1, :30 Row
Transition :15
Partner 2 :30 Row
Transition :15
Thursday
Strength
15 Minutes, Every 3:00
3 Deadlift
3 Tall Box Jump
10/8 Calorie Bike Sprint
Conditioning
Partner I Go, You Go
5 Full Rounds Each
5 Deadlift 275/205
15/12 Calorie Bike
Friday
Conditioning
20 Minutes
0:45 Work / 0:15 Rest
- Distance Bike
- Bar Muscle-Ups
- Distance Bike
- Handstand Push-Ups
Saturday
Conditioning
CrossFit Open WOD 15.3
14:00 As Many Rounds as Possible
7 Muscle-Ups
50 Wallballs
100 Double Unders
Sunday
Strength
Max Distance Single Arm Overhead Carry 70/50
Conditioning
15:00 As Many Rounds as Possible
4 Single Arm KB Clean G/Y
6 SA Push Press
8 Single Arm KB OH Lunge
Repeat 2nd Side
0:30 Hollow
0:30 Side Plank ea.
Workout of the Day 12-04-23
Monday
Strength
12:00, Every 1:30
3 Touch & Go Power Clean
Conditioning
50 Power Cleans 155/105
*every drop = 5 Burpees & 50 Double Unders
Tuesday
Strength
12:00, Every 1:30
3 Thruster from the floor
Conditioning
8 Minutes, As Many Rounds as Possible
5 Thruster 155/105
10 Toes to Bar
Wednesday
Conditioning
Pyramid Partner Row
10-15...40-45-50
Up the pyramid and back
P1 does 10, then p2 15
each partner does a 50 cal row
Thursday
Conditioning
30 Minutes, Every 3:00
50 Double Unders
5 Deadlift
5 Strict Handstand Push-Up
Friday
Conditioning
30 Calorie Bike
30 Bar Muscle-Ups
3:00 Rest
40 Calorie Bike
40 Pull-Ups
4:00 Rest
50 Calorie Bike
50 Wallballs
Saturday
CrossFit Open WOD 21.2
10-20-30-40-50 Single Arm Dumbbell Snatch 50/35#
15-15-15-15-15 Burpee Box Jump Over 24/20"
Sunday
Strength
Max Distance Dual Front Rack Carry R/G
Conditioning
3 Rounds
5 Turkish Get-Up ea. G/Y
400 Meter Run
Workout of the Day 11-27-23
Monday
Strength
12:00, Every 1:30
5 Touch & Go Power Clean
Conditioning
3 Rounds
1:00 Max Double Unders
1:00 Max Rep Power Clean 135/95
1:00 Max Rep Bar Facing Burpee
1:00 Rest
Tuesday
Strength
12:00, Every 1:30
5 Thruster from the floor
Conditioning
10-9-8...3-2-1 Thruster 95/65
1-2-3...8-9-10 Toes to Bar
Wednesday
Conditioning
3 Rounds w/ a partner
250 Meter Row
500 Meter Row
750 Meter Row
Partner 1 does 250, then Partner 2 does 250...
Thursday
Conditioning
35 Minutes for Quality w/ Partner
I Go, You Go, Full Rounds
5 Deadlift
15 Push-Ups
20 Alt. Dumbbell Curls
Friday
Conditioning
4 Rounds
1:00 Calorie Bike
1:00 Bar Muscle-Ups
2:00 Rest
3 Rounds
1:00 Calorie Bike
1:00 Wall Walks
2:00 Rest
2 Rounds
1:00 Calorie Bike
1:00 Chest to Bar Pull-Ups
Saturday
Conditioning
CrossFit Open WOD 11.1
10 Minutes as Many Rounds as Possible
30 Double Unders
15 Power Snatch 75/55
Sunday
Strength
Max Distance Suitcase Carry R/G
Conditioning
50 Box Jumps
50 Goblet Squats G/Y
40 Box Jumps
40 Kettlebell Swings
30 Box Jumps
30 Turkish Get-Ups
Workout of the Day 11-20-23
Monday
Strength
1 x 20 Back Squat
Conditioning
400 Meters of Walking Lunges
10:00 Time Cap
Tuesday
Strength
1 x AMRAP Bench 225/155
Conditioning
15 Minutes, Every Minute on the Minute
Minute 1: Dumbbell Bench 50/35
Minute 2: Max Calorie Row
Minute 3: Rest
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
30 Single DB Step-Ups 50/35, 20/16"
rest 2:00
12:00 As Many Rounds as Possible
100 Double Unders
16 Single Arm Devil's Press 50/35
rest 2:00
12:00 As Many Rounds as Possible
400 Meter Row
20 DB Goblet Squat 50/35
Thursday
Strength
15:00, Every 1:30
1-3 Snatch
Conditioning
"The Standard" (18 Cap)
30 Clean & Jerks 135/95
30 Muscle-Ups
30 Snatch
Friday
Conditioning
18:00 As Many Rounds as Possible
15/12 Calorie Bike
100 Meter Suitcase Carry
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
18/15 Calorie Row
15 Burpees
200 Meter Run
1:00 Rest
Saturday
Strength
12:00 to Build up to a 1RM Squat Clean Thruster
Conditioning
Partners Share Barbell
15:00 As Many Squat Clean Thrusters as Possible 165/115
Sunday
Strength
1 x AMRAP Strict Pull-Up
Conditioning
3 Rounds
400 Meter Run
21 Pull-Ups
Workout of the Day 11-13-23
Monday
Strength
Build up to a 2RM Back Squat
Conditioning
3 Sets for Quality
8 Front Rack Reverse Lunge
6-10 Front Squat (same weight)
Tuesday
Strength
Build up to a 2RM Bench Press
Conditioning
8 Rounds 0:20 / :10
Push-Ups
Ring Rows
Double Unders
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
30 Box Jump Over 24/20
rest 2:00
12:00 As Many Rounds as Possible
20/18 Calorie Bike
20 Single Arm Snatch 70/50
rest 2:00
12:00 As Many Rounds as Possible
400 Meter Row
5 Wall Walks
Thursday
Strength
12:00, Every 1:30
2 Snatch
Conditioning
Teams of 3
Partner I Go, You Go, You Go
6 Rounds each,
10/8 Calorie Bike
1 Snatch, AHAP
3 Overhead Squat
Friday
Conditioning
18:00 As Many Rounds as Possible
:20 Side Plank ea.
20 Toes to Bar
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
10 Man Makers 35/25
200 Meter Run
1:00 Rest
Saturday
Conditioning
Partners, partition however,
must complete run together
1 Mile Run
80 Burpees
60 Clean & Jerks 185/125
40 Rope Climbs
Sunday
Strength
Build up to a 2RM Strict Pull-Up
Conditioning
3 Rounds
12ea Single Arm Kettlebell Swing G/Y
3ea Turkish Get-Up
300 Meter Suitcase Carry
Workout of the Day 11-06-23
Monday
Strength
1 x 20 Back Squat
Conditioning
3 Sets for Quality
2 Front Squat
16 Dual DB Rev Lunge
25 VMO Squat
Tuesday
Strength
1 x AMRAP Bench 225/155
Conditioning
3 Sets for Quality
2 Heavy Strict Chin-Up
10-12 Inclince Dumbbell Bench Press
20 Dual DB Curl
Wednesday
Conditioning
12:00 As Many Rounds as Possible
400 Meter Run
20 Handstand Push-Ups
rest 2:00
12:00 As Many Rounds as Possible
100 Double Unders
5 Bar Muscle-Up
rest 2:00
12:00 As Many Rounds as Possible
21/18 Calorie Row
21 Toes to Bar
Thursday
Strength
12:00, Every 1:30
Power Snatch + Snatch
Conditioning
Teams of 3
Partner I Go, You Go, You Go
6 Rounds each,
3 Snatch 155/105
10/8 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
10 Ring Row
10 Parallette Shoot Through w/ push-up
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
0.4 Mile Bike
30 Box Jump 24/20
200 Meter Run
1:00 Rest
Saturday
Conditioning
Partners Share all the barbell reps
*4 Burpees at the top of every minute
70 Thruster 95/65
60 Push Jerk 135/95
50 Clean & Jerk 155/105
40 Squat Clean 185/125
30 Deadlift 275/205
Sunday
Strength
1 x AMRAP Strict Pull-Up
3x
12ea SA DB Hi-Pull
25 Banded Pull Aparts
Conditioning
800 Meter Farmers Carry for time
Workout 10-30-23
Monday
Strength
3 x 3 Back Squat
1 x AMRAP @ 90% of last set
Conditioning
3 Sets for Quality
3 Front Squat
16 Dual KB FR Rev Lunge
25 Dual DB Squat
Tuesday
Strength
3 x 3 Bench Press
1 x AMRAP @ 90% of last set
Conditioning
3 Sets for Quality
3 Heavy Strict Chin-Up
10-12 Dumbbell Bench Press
15 Clapping Push-Up
Wednesday
Conditioning
12:00 As Many Rounds as Possible
400 Meter Run
8ea Single Arm DB Clean & Press 50/35
rest 2:00
12:00 As Many Rounds as Possible
75 Double Unders
5 Ring Muscle-Ups
rest 2:00
12:00 As Many Rounds as Possible
21/18 Calorie Row
15 Lateral Burpees over the Rower
Thursday
Strength
12:00, Every 1:30
Snatch Deadlift + Power Snatch + Overhead Squat
Conditioning
Teams of 3
8:00 As Many Reps as Possible
3 Touch & Go Power Snatch 135/95
7:00 As Many Reps as Possible
15/12 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squat
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
20 Russian Kettlebell Swing R/G
20m Suitcase Carry ea.
200 Meter Run
1:00 Rest
Satruday
Conditioning
"The Type1 TakeDown"
5.7 Rounds for Time
400 Meter Run
4 KB-Facing Burpees G/Y
12 Kettlebell Swings
4 KB-Facing Burpees
4 Bar Muscle-Ups
Sunday
Strength
3 x 3 Strict Pull-Up
1 x AMRAP @ 90% of last set
Conditioning
25-20-15-10-5
Barbell Curl 45/35
5-10-15-20-25
Kettlebell Sumo DL Hi-Pull G/Y