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
Workout of the Day 08-14-23
Monday
Strength
5x1 Back Squat
Conditioning
3:00 Max Cal Bike w/ Partner
Tuesday
Strength
5x1 Bench Press
Conditioning
Tabata Push-Ups
Wednesday
Conditoning
"Filthy Fifty"
50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings G/Y
50 Walking Lunge
50 Knees-to-Elbows
50 Push Presses 45/35
50 Good Mornings / Superpeople
50 Wall Ball Shots 20/14
50 Burpees
50 Double-Unders
Thursday
Conditioning
@ 0:00
3 Rounds
10 Deadlift 275/185
50 Double Unders
@10:00
3 Rounds
20m DB Walking Lunge 50/35
50 Double Unders
Friday
Strength
8:00 2 Hang Power Snatch
Conditioning
Partners Share Reps
200 Calorie Row
50 Hang Power Snatch 135/95
200 Calorie Row
Saturday
Conditioning
"Harper"
23:00 As Many Rounds as Possible
9 Chest to Bar
15 Power Clean 135/95
21 Air Squat
400m Run w/ 45/35#
Sunday
Conditioning
4 Rounds
400m Run / Row / Bike
1:00 DBall Hold 100/70
Workout of the Day 07-31-23
Monday
Strength
20 Minutes, Every 4:00
5 Back Squat
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
10 Back Squat 225/155
15/12 Calorie Bike
Tuesday
Strength
20 Minutes, Every 5:00
8 Bench Press
10 Chin-Ups
Conditioning
3 Rounds for Quality
15 Dumbbell Arnold Press 35/25
20 Push-Ups
25 Barbell Curls 45/35
Wednesday
Conditioning
25 Front Squat 135/95
50 Ring Dips
75 Deadlift
200 Double Unders
400 Meter Run
200 Double Unders
75 Deadlift
50 Ring Dips
25 Front Squat
Thursday
Conditioning
24:00, Every 4:00
A. 900 Meter Row
B. 2 Rounds: 5 WallWalks & 20 Box Jump Overs
C. 100m Suitcase Carry & 5 Turkish Get-Ups ea.
Friday
Conditioning
Teams of 3
2 Rounds
5:00 Max Calorie Bike
5:00 Max Devil's Press 50/35
Saturday
Conditioning
"Hotshots 19"
6 Rounds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400 Meter Run
Sunday
Conditioning
Partners, 18 Minutes As Many Rounds as Possible
Partner 1:
5 Burpee
10 Ring Row
16 Lunges
Partner 2: DBall Hold 100/70
Workout of the Day 07-24-23
Monday
Strength
20 Minutes, Every 5:00 Complete
8 Back Squat
10/8 Calorie Bike Sprint
Conditioning
1 Round
20 Calorie Bike
30 Back Squat 135/95
Tuesday
Strength
20 Minutes, Every 5:00 Complete
8 Bench Press
12ea SA KB Row\
Conditioning
Death by Push-Ups
Minute 1 = 1 Push-Up
Minute 2 - 2 Push-Ups
Minute 3 = 3 Push-Ups
...until failure
Workout stops once you hit failure
Wednesday
Conditioning
15-25-50 Wallballs
Box Jumps
Kettlebell Swings
150-250-500 Meter Row
Thursday
Conditioning
30 Minutes, Every 2:00
A. 500 Meter Row
B. 15 Chest to Bar Pull-Ups & 75 Double Unders
C. 15 Handstand Push-Ups & 25 GHD Sit-Ups
Friday
Strength
8 Minutes, Every Minute
2 Clean & Jerks
Conditioning
Partners
18:00 As Many Reps as Possible
Clean and Jerk 225/155
Saturday
Conditioning
'White'
5 Rounds For Time
3 Rope Climbs
10 Toes-to-Bars
21 Overhead Walking Lunges 45/35 plate
400 Meter Run
Sunday
Conditioning
100 DBall Cleans for Time #100/70
Workout of the Day 07-17-23
Monday
Strength
20 Minutes, Every 4:00 Complete
8 Back Squat
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
20 Wallballs 30/20
15/12 Calorie Bike
Tuesday
Strength
12 Minutes, Every Minute on the Minute
Minute 1: 12 Bench Press
Minute 2: 15 Dual DB Bent Row
Minute 3: Rest
Conditioning
"Helen"
3 Rounds
400 Meter Run
21 Kettlebell Swing
12 Pull-Ups
Wednesday
Conditioning
40-30-20-10
Handstand Push-Up
Sumo Deadlift Hi-Pull 95/65
Burpee Box Jump
Thursday
Conditioning
27 Minutes
Minutes 1-3: 40/35 Calorie Bike
Minutes 4-6: 15 Dual DB Thruster 40/30 & 12 Renegade Row
Minutes 7-9: 100 Double Unders & 1:00 Wall-Sit
Friday
Conditioning
18:00 As Many Rounds as Possible
Partner I Go, You Go
5 Clean & Jerk 155/105
10 Toes to Bar
15/12 Calore Row
Saturday
Conditioning
'Coffland'
Accumulate 6:00 Dead Hang
*every drop = 800 Meter Run & 30 Push-Ups
Sunday
Conditioning
14 Minutes, As Many Rounds as Possible
20m Walking DBall Lunge 100/70
8 Bar Muscle-Ups
Workout of the Day 07-10-23
Monday
Strength
12 Minutes, Every Minute
Minute 1: 12 Back Squat
Minute 2: 16 Single Arm Snatch
Minute 3: Rest
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
5 Back Squat 275/205, 185/125
8 Burpees
12 Kettlebell Swing R/G
Tuesday
Strength
12 Minutes, Every Minute
Minute 1: 12 Bench Press
Minute 2: 15 Ring Row
Minute 3: Rest
Conditioning
9 Minutes, As Many Rounds as Possible
8 1 & 1/4 Push-Ups
7 Lateral Jump-Overs ea. 24/20
6 Chest to Bar Pull-Ups
Wednesday
Conditioning
1 Round
100 Meter Dumbbell Walking Lunge 50/35
75 Dumbbell Power Clean
50 Dumbbell Thruster
25 Dumbell Devil's Press
*400 before and after each
Thursday
Conditioning
25 Minutes
Minute 1: 2 Turkish Get-Up ea.
Minute 2: 0:45 Hollow Hold
Minute 3: 8ea Alternating Cossack Squat
Minute 4 & 5: 50m ea Single Arm Front Rack Carry
Friday
Teams of 3, 9 Rounds each ea. ea.
Partner I Go, You Go, You Go, Full Rounds
3 Deadlift + 2 Hang Power Clean + 1 Shoulder to Overhead
12/10 Calorie Bike
Saturday
Conditioning
"Small'
3 Rounds
1000 Meter Row
50 Burpees
50 Box Jump 24/20
800 Meter Run
Sunday
Conditioning
15 Minutes, As Many Rounds as Possible
10 DBall Cleans 150/100
50m Waiters Carry ea
150 Double Unders
Workout of the Day 07-03-23
Monday
Strength
12 Minutes, Every Minute
Minute 1: 12 Back Squat
Minute 2: 16 Single Arm Kettlebell Clean & Press
Minute 3: Rest
Conditioning
3 Rounds ea.
Partner I Go, You Go, Full Rounds
5 Back Squat 275/205, 185/125
15/12 Calorie Bike
Tuesday
Conditioning
13 Rounds (colonies)
7 Sprawls
4 Clean and Jerks 95/65
1776 Meter Row / Run
Competitor
13 Rounds (colonies)
7 Bar Facing Burpees
4 Clean and Jerks 185/125
1776 Meter Row / Run
Wednesday
Conditioning
1 Round
100 Double Unders
100 Wallballs 20/14
100 Double Unders
100 Push-Ups
100 Double Unders
100 Calorie Row
Thursday
Conditioning
25 Minutes
Minute 1: 15 Toes to Bar
Minute 2: 16 Step-Ups, bodyweight
Minute 3: 15 Dual Dumbbell Push Press 50/35
Minute 4 & 5: 100m Suitcase Carry R/G
Friday
Conditioning
Teams of 3, 3 Rounds each ea. ea.
Partner I Go, You Go, You Go, FR
A. 5 Power Snatch & 10/8 Calorie Bike
B. 5 Clean & Jerk & 10/8 Cal Bike
C. 5 Deadlift & 10/8 Calorie Bike
Saturday
Conditioning
'Tumilson'
8 Rounds for time
200 Meter Run
11 Dumbbell Burpee Deadlift 60/40
Sunday
Conditioning
5 Rounds
200 Meter Farmers Carry R/G
150 Meter Sled Push 50/40
100 Meter DBall Carry 100/70
Workout of the Day 06-26-23
Monday
Conditioning
Cindy XXX
Complete as much as possible in 20 minutes of:
10-15-20... Pull-Ups
20-30-40... Push-Ups
30-60-90... Squats
Tuesday
Strength
8:00 Every Minute on the Minute
1 Power Clean & Jerk
Conditioning
10 Rounds, 26:00 Cap
200 Meter Run
1 Power Clean & Jerk
Wednesday
Conditioning
4 Rounds
500 Meter Run
0.6 Mile Bike
700 Meter Row
2:00 Rest
Thursday
Conditioning
100 Toes to Bar
*At the top of every minute 12 Wallballs
Friday
Conditioning
Partner I Go, you Go,
5 Full Rounds ea.
12 Burpee Box Jump 24/20
18/16 Calorie Row
Saturday
Conditioning
Teams of 3, 2 Rounds
6:00 Max Calorie Bike
6:00 Max Distance Sled, INSIDE
6:00 Max Single Arm Snatch 70/50
Sunday
Conditioning
"Lynne"
5 Rounds for Max Reps
Bench Press @ 1 / 0.75x Bodyweight
Pull-Ups
Workout of the Day 06-19-23
Monday
Strength
12 Minutes, Every Minute on the Minute
M1: 5 Weighted Pull-Ups
M2: 5 Weighted Dips
M3: 0:30 Hollow Hold
Conditioning
Tabata (8 rounds, 16:00 total)
- Pull-Ups
- Air Squats
- Push-Ups
- Sit-Ups
Tuesday
Strength
8:00 Every Minute on the Minute
Power Clean
Conditioning
5 Rounds
3:00 As Many Rounds as Possible
1:00 Rest b/w rounds
5 Clean & Jerk 135/95
10 Toes to Bar
15 Box Jump 24/20
Wednesday
Conditioning
30:00, Every 5:00 do 1 of:
- 800 Meter Run
- 50/40 Calorie Bike
- 60/50 Calorie Row
Thursday
Conditioning
21-15-9
Handstand Push-Up
Kettlebell Swing
Friday
Conditioning
2:00, As Many Bike Calories as Possible in Time Remaining
2:00 Rest b/w rounds
- 18 Burpee Dumbbell Deadlift 50/35
- 15 Dumbbell Power Clean
- 12 Devil's Press
- 9 Burpee Dumbbell Deadlift
- 6 Dumbbell Power Clean
- 3 Devil's Press
Saturday
Conditioning
Partner Front Squat 'Manion'
7 Rounds
400 Meter Run together
29 Front Squat 135/95, shared
Sunday
Conditioning
Partners Share
12 Rope Climbs
120 Bench Press 135/95
9 Rope Climbs
90 Deadlift 135/95
6 Rope Climbs
60 Power Clean 135/95
Workout of the Day 06-12-23
Monday
Strength
5 x 1 Weighted Strict C2B
5 x 1 Weighted Ring Dip
Conditioning
5:00 Cindy
5 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squats
Tuesday
Strength
8:00 Every Minute on the Minute
Hang Power Clean + Push Press
Conditioning
"DT"
5 Rounds
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerks
Wednesday
Conditioning
A. 20 Calorie Bike
B. 30 Calorie Row
C. 400 Meter Run
AB-BC-CA-AC-CB-BA
2:00 Rest b/w each of the 6 rounds
Thursday
Conditioning
20 Minutes
M1: 10 Parallette Shoot Throughs
M2: 20 Wallballs
M3: 0:25 L-Hang
M4: 50 Double Unders
Friday
Conditioning
Teams of 3, full rounds
18:00 As Many Rounds as Possible
12 Kettlebell Swings R/G
12/10 Calorie Bike
Saturday
ROWLYMPICON!
RowLympiCon Event 1
12:00
9-12-15
Snatch, Clean & Jerk, Thruster 115/85
Bar Facing Burpee
Deadlift + Hang Clean + Shoulder to Overhead + Front Squat in time remaining
ScoreA = Time
ScoreB = Weight