Workout of the Day 10-23-23
Monday
Strength
1 x 20 Back Squat
Conditioning
3 Sets for Quality
5 Front Squat
16 Dual Deficit DB Lunge
25 Goblet Squat
Tuesday
Strength
1 x AMRAP Bench 225/155
Conditioning
3 Sets for Quality
5 Heavy Strict Chin-Up
10-12 Dumbbell Bench Press
AMRAP Feet Elevated Ring Row
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
15 Sumo Deadlift Hi-Pull 95/65
rest 2:00
12:00 As Many Rounds as Possible
50 Double Unders
20 Single Arm DB Snatch 50/35
rest 2:00
12:00 As Many Rounds as Possible
18/15 Calorie Row
12 Handstand Push-Up c
Thursday
Strength
12:00, Every 1:30
2 (Snatch Deadlift + Power Snatch)
Conditioning
Teams of 3
Share reps as desired
50 Calorie Bike
100 Power Snatch 135/95
150 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
1.0 Mile Bike
50 Unweighted Step-Ups
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
500 Meter Row
25 Sit-Ups
200 Meter Run
1:00 Rest
Saturday
Conditioning
Partner 'Heavy' DT for 20:00
20:00 As Many Rounds as Possible
Shared w/ Partner however
12 Deadlift 185/125
9 Hang Power Clean
6 Shoulder to Overhead
Sunday
Strength
1 x AMRAP Strict Pull-Up
Conditioning
12:00 As Many Rounds as Possible
1-2-3-4-....
Toes to Bar
Pull-Ups
Burpees
Workout of the Day 10-16-23
Monday
Strength
3 x 5 Back Squat
1 x AMRAP Back Squat @ 90% of last set
Conditioning
3 Sets for Quality
8 Front Squat
16 Dual DB Lunge
25 VMO Squat
Tuesday
Strength
3 x 5 Bench Press
1 x AMRAP Bench Press @ 90% of last set
Conditioning
3 Sets for Quality
8 Heavy Strict Chin-Up
12 Dumbbell Bench Press
15 Feet Elevated Ring Row
Wednesday
Conditioning
12:00 As Many Rounds as Possible
300 Meter Run
15 Toes to Bar
rest 2:00
12:00 As Many Rounds as Possible
50 Double Unders
15 Wallballs 30/20
rest 2:00
12:00 As Many Rounds as Possible
18 /15 Calorie Row
15 Kettlebell Swings R/G
Thursday
Strength
12:00, Every 1:30
3 Power Snatch
(8 total sets)
Conditioning
Teams of 3
Partner I Go, You Go, You Go
6 Rounds each,
3 Power Snatch 155/105
10/8 Calorie Bike
Friday
Conditioning
18:00 As Many Rounds as Possible
15/12 Calorie Bike
30 Walking Lunges
200 Meter Run
1:00 Rest
2:00 Rest
18:00 As Many Rounds as Possible
18/15 Calorie Row
15 Push-Ups
200 Meter Run
1:00 Rest
Saturday
Conditioning
20:00 As Many Rounds as Possible w/ Partner
1-2-3.....
Clean and Jerks 165/115
Bar Facing Burpees
*share reps however you'd like, one person works at a time
Sunday
Strength
3 x 5 Strict Pull-Up
1 x AMRAP Strict Pull-Up @ 90% of last set
Conditioning
18:00 As Many Rounds as Possible
20 Sit-Ups (GHD Option)
15 Dual KB Sumo Deadlift R/G
100 Meter Farmers Carry
Workout of the Day 10-09-23
Monday
Strength
Every 2:00 x 10
2 Squat Clean + 2 Jerks
Conditioning
12 Minutes, As Many Roudns as Possible
1 Power Clean 225/155
2 Push Jerk
3 Front Squat
Tuesday
Strength
9 Minutes, Every Minute on the Minute
M1: 3-5 Strict Muscle-Up
M2: 8ea SA Russian KBS.
M3: 20 Single Doubles
Conditioning
9:00 As Many Rounds as Possible
5 Muscle-Ups
100 Double Unders
Wednesday
Conditioning
300 Meter Run
100 Meter DB FR Walking Lunge 50/35
300 Meter Run
100 Alt. SA DB Clean
300 Meter Run
100 Wallballs
300 Meter Run
Thursday
Conditioning
2000 Meter Row Time Trial
Friday
Conditioning
Partner I Go, You Go, Full Rounds
9:00 As Many Reps as Possible
100 Meter Run
Max Reps Toes to Bar
9:00
100 Meter Run
1 Rope Climb
9:00 As Many Reps as Possible
100 Meter Run
1210 Calorie Bike
Saturday
Conditioning
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
In memory of Canadian Forces Cpl. Nicholas Bulger.
Sunday
Strength
12-10-8-6-4 Bench Press
Conditioning
As Many Turkish Get-Ups as Possible in 14 Minutes
*top of every 2:00 minute 35 Double Unders
Workouts of the Day 10-02-23
Monday
Strength
Every 2:00 x 10
Power Clean + Squat Clean + Front Squat + Jerk
Conditioning
8 Minutes, As Many Rounds as Possible
4 Squat Cleans 135/95
5 Push Jerks
6 Front Rack Reverse Lunge
Tuesday
Strength
12 Minutes, Every Minute on the Minute
M1: 3 Strict Muscle-Up
M2: 8ea SA Crossbody RDL.
M3: 20 Cross-Overs
Conditioning
9:00 As Many Rounds as Possible
1-2-3-...Muscle-Ups
15-30-45...Double Unders
Wednesday
Conditioning
3 Rounds
30 Wallballs
30 Lateral Burpees over Barbell
30 Hang Power Snatch 95/65
Thursday
Conditioning
Mainsite Workout 2-27-23
5 Rounds
5:00 Distance Row
5:00 Rest
Friday
Conditioning
Teams of 3
3 Rounds
5:00 Max Distance Sled
5:00 Max Calorie Bike
Saturday
Conditioning
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
*In memory of Officer David S. Moore
Sunday
Strength
3 Supersets
10ea Curtsy Step Down
8ea KB Windmill
3 Supersets
8ea SL Single Arm RDL
8ea Single Arm Ring Row
Conditioning
10:00 Arrested Step-Up Test
Workouts of the Day 09-25-23
Monday
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 Ball Squats 14/10#
3 Sprawl
1 Power Clean 115/75#
Competitor:
20:00 As Many Rounds as Possible
Partner I go You go Full Rounds
5 Wallballs 30/20
3 Handstand Push-Up
1 Power Clean 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 Supersets
10ea Curtsy Step Down
8ea KB Windmill
3 Supersets
8ea SL Single Arm RDL
8ea Single Arm Ring Row
Conditioning
2 Rounds
30 Turkish Get-Up G/Y
300 Meter Suitcase Carry
Workouts of the Day 09-18-23
Monday
Strength
15:00 to Build up:
2 Squat Clean + 2 Front Squat
Conditioning
15-12-9
Squat Clean 135/95
Lateral Burpee over Bar
Tuesday
Conditioning
"Nate"
20 Minues, As Many Rounds as Possible
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings R/G
Wednesday
Conditioning
1 Round
100 Meter DB Walking Lunge 50/35
75 Single Arm Devil's Press
50 Dumbbell Squats
*500 before and after each
Thursday
Conditioning
Row
1200m - 1000m - 800m - 600m - 400m - 200m
Work : Rest ratio of 1:1
Friday
"Kevin"
3 Rounds :
32 Deadlift 185/125
32 Alternating Hanging Hip Touches
800 Meter Running Farmer's Carry, 15/10 dumbbells
In memory of Navy Special Warfare Operator 1st Class Kevin Ebbert.
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 09-11-23
Monday
9/11 Tribute Workout
Heroes of 9-11
Run 2 Miles
23 Muscle-Ups
343 Air Squats
37 Deadlift 1.5x/1x bodyweight
2,996m Row/Ski / 4 mile bike / 2 mile run
Tuesday
Strength
12 Minutes, Every Minute on the Minute
M1: 8 Pause Ring Dips
M2: 0:20 Star Plank ea.
M3: 10 Triple Unders
Conditioning
7 Minutes, As Many Rounds as Possible
60 Double Unders
5 Knees to Elbow
4 Pull-Ups
3 Pull-Overs
Wednesday
Conditioning
10 Squat Clean Thruster 135/95
15 Clean & Jerk
20 Front Squat
30 Hang Power Clean
20 Front Squat
15 Clean & Jerk
10 Squat Clean Thruster
*300 Meter Run before and after each
Thursday
Conditioning
Partners, 12:00 Row
*switch every 2:00
rest 2:00
Partners, 9:00 Row
*switch every 1:30
rest 2:00
Partners, 8:00 Row
*switch every 1:15
Friday
Conditioning
Teams of 3
30 Minutes, As Many Rounds as Possible
300 Meter Farmers Carry R/G
21 Legless Rope Climbs
150 Calorie Bike
90 Burpees
Saturday
"Jennifer"
26 Minutes, As Many Rounds as Possible
10 Pull-Ups
15 Kettlebell Swings G/Y
20 Box Jump 24/20
In memory of Canadian 1st Class Constable Jennifer Kovach.
Sunday
Strength
3 Supersets
8-10ea SA HK Press
8-10ea Cossack Squat
3 Supersets
8-10ea Lawnmower Row
20 KB Russian Twists
heavier than last week
Conditioning
In remaining time, build up to a heavy 2 Rep Max Turkish Get-Up each side
Workout of the Day 09-04-23
Monday
Conditioning
"Abbate"
1 Mile Run
21 Clean & Jerk 155/105
800 Meter Run
21 Clean & Jerk 155/105
1 Mile Run
In memory of U.S. Marine Corps Sgt. Matthew T. Abbate.
Tuesday
Strength
12 Minutes, Every Minute on the Minute
M1: 8 Ring Dips
M2: 0:25 Suitcase March ea.
M3: 30 Double Unders
Conditioning
8 Minutes, As Many Rounds as Possible
7 Chest to Bar Pull-Ups
6 Toes to Bar
50 Double Unders
Wednesday
Conditioning
40-30-20-10
Handstand Push-Up
Sumo Deadlift Hi-Pull 95/65
Box Jump Over
Thursday
Conditioning
Partners, 30:00 Row
*switch every 1:30
Max Calories
Friday
Conditioning
Partners
100 Synchro Single Arm Snatch 50/35
75 Calorie Bike Shared
50 Synchro Single Arm Snatch
25 Calorie Bike Shared
Saturday
Conditioning
"Dork"
6 Rounds
60 Double Unders
30 Kettlebell Swings G/Y
15 Burpees
In memory of Boston firefighter Michael Kennedy.
Sunday
Strength
3 Supersets
12ea SA HK Press
12ea Cossack Squat
Conditioning
psuedo "Annie"
Workout of the Day 08-28-23
Monday
Chimney Rock Triathalon
40 Minutes, As Many Rounds as Possible
200m Run
0.3 Bike
400m Row
500m Run
0.6 Bike
700m Row
800m Run
0.9 Bike
1000m Row
Tuesday
3 Rounds
12 Single Arm Sumo DL G/Y
50m Suitcase Carry
8 Single Arm Clean
50m Single Front Rack Carry
6 Single Arm Push Press
50m Waiters Carry
Repeat 2nd Side
150 Double Unders
Wednesday
Every 6 Minutes
800 Meter Run
Rest in Remaining Time
Thursday
3 Sets for Quality
12ea SA KB Row
20 Jumping Lunges
3 Sets for Quality
8ea SA KB Squat Clean Thruster
0:45 Hollow Hold
21-15-9
Kettlebell Swing
Burpee
Friday
"McGhee"
30 Minutes, As Many Rounds as Possible:
5 Deadlift 275/205
13 Push-ups
9 Box Jump 24/20
Saturday
Strength
8 Sets
Every 1:30 Complete
High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch
Conditioning
14 Minutes, As Many Rounds as Possible
Partner I Go, You Go Full Rounds
5 Hang Power Snatch
15/12 Calorie Bike
Sunday
"Lynne"
5 Rounds for Max Reps
Bench Press @ 1 / 0.75x Bodyweight
Pull-Ups
Workout of the Day 08-21-23
Monday
Strength
15:00 to build up to a heavy 3 Rep Overhead Squat
Conditioning
"Nancy"
5 Rounds
400m Run
15 Overhead Squats 95/65
Tuesday
Conditioning
2000 Meter Row Time Trial
Wednesday
Conditioning
CrossFit Open WOD 17.5
10 Rounds for time
9 Thrusters 95/65
35 Double Unders
Thursday
Conditioning
Speed Dating
@ Minute 0
Isabelle
30 Snatches 135/95
@ Minute 10
Grettel
10 Rounds
3 Clean & Jerks 95/65, 135/95
3 Sprawl / Bar Facing Burpees
@ Minute 20
"Karen"
150 Wallballs for time
Friday
Conditioning
35 Minutes for Quality w/ Partner
I Go, You Go, Full Rounds
5 Deadlift
15 Push-Ups
20 Alt. Dumbbell Curls
Saturday
Moving Day- No Classes
Sunday
Moving Day- No Classes