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
Workout of the Day 03-20-23
Monday
Strength
30EMOM
Minute 1: 2-3 Seated Triple Jump Overs
Minute 2: 3 Snatch
Minute 3: Rest / job option
Tuesday
Strength
8-5-4-3 Bench Press
*superset w/ 30-50 Pull Aparts
8-5-4-3 Strict Pull-Up
*superset w/ 30-50 Band Tri Ext
Conditioning
3 Sets for Quality
5-10 Strict Handstand Push-Ups
40m Sled Pull
Wednesday
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
Thursday
Strength
5 x 2 Thruster
5 x 2 Front Squat
Conditioning
Partners 100 Calorie Bike
Time Cap 4:00
Friday
Conditioning
23.1 Partner WOD
28 Minutes, As Many Rounds as Possible
60 Calorie Row
50 Knee Tucks / Toes to Bar
40 Wallballs
30 Power Cleans 95/65, 135/95
20 Muscle-Ups
Saturday
Wallballs For Weith:
12:00, As Many Wallballs as Possible w/ Partner
*Every time the ball drops or switch, 5 synchronized sprawls / burpees
4:00, As Many DBall Cleans as Possible w/ Partner
Sunday
Strength
3 Sets
8 Strict Press
12ea Single Arm Hi-Pull
:30 Ring Row Hold
Conditioning
10 Rounds
:30 Max Cal Row
1:00 Rest
Workout of the Day 03-13-23
Monday
Strength
30EMOM
Minute 1: 2-3 Seated Double Jump Overs
Minute 2: 3 Power Snatch
Minute 3: Rest
Tuesday
Strength
8-6-4-2 Bench Press
*superset w/ 30-50 Pull Aparts
8-6-4-2 Strict Pull-Up
*superset w/ 30-50 Band Tri Ext
Conditioning
5 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Burpees
Wednesday
Conditioning
Partners, 30:00 Row
*switch every 1:30
Max Calories
Thursday
Strength
3 x 10-15 Back Squat
3 x 20 Front Rack Reverse Lunge
Conditioning
Partner I Go, You Go, Full Rounds
3 Each
8 Dumbbell Thruster
8/10 Calorie Bike
Friday
Conditioning
5 Rounds for Time (30 Cap)
400 Meter Run
30 Double Unders
2 Rope Climbs
10 Clean & Jerks 95/65, 135/95
Saturday
Conditioning
Partner Murph
800m Run together
100 Pull-Ups
200 Push-Ups
300 Air Squats
800m Run together
*share the reps, partition as desired, 1 person works at a time
Sunday
Strength
3 Sets
8 Strict Press
12ea Single Arm Row
25 Band Hi-Pulls
Conditioning
Teams of 3
15 Minutes as Many Calories as Possible
Assault Bike
Workout of the Day 03-06-23
Monday
Conditoning
Billy's Favorite Workout
30 Minutes, As Many Rounds as Possible with Partner
I Go, You Go, Full Rounds
5 Deadlift as heavy as possible
10 Strict Pull-Up
15 Push-Ups
Tuesday
Strength
10 Sets
Every :50
2 Hang Power Clean
Conditioning
21-15-9
Hang Power Clean 95/65, 135/95
*200 Meter Run after each
Wednesday
Conditioning
5 Rounds
12 Handstand Push-Ups
50 Double Unders
12 Dual Front Squat 35/25, G/Y
Thursday
Conditioning
For Time
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
Friday
Conditioning
5 Rounds w/ Partner, Split as Desired
20/16 Calorie Bike
20 Burpee
20 DBall Cleans
20 Pull-Ups
20 Wallballs
Saturday
Conditioning
20:00 As Many Rounds as Possible
Teams of 3
Partner 1: 200 Meter Run
Partners 2 & 3:
"Beefy Jack"
10 Push Press 95/65, 155/105
10 Kettlebell Swings G/Y, R/G
10 Box Jumps 24/20, 30/24
Sunday
Conditioning
Teams of 3
45:00 Time Cap
2 Rounds
400 Meter Sled Push 45/35
100 Calorie Bike
20 Rope Climbs
100 Calorie Bike
Workout of the Day 02-27-23
Monday
Strength
Front Squat
5-1-5-1-5, heavy 5's and only slightly heavier singles
Conditioning
8 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squat
Tuesday
Strength
16 Minutes
M1: 2 Power Clean + 1 Push Press or Push Jerk
M2::30 Front Leaning Rest
Conditioning
"Heavier Grace"
30 Clean & Jerks 135/95, 185/125
Wednesday
Conditioning
@ 0:00
"Karen"
150 Wallballs
@ 10:00
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
@20:00
800 Meter Run
Thursday
Strength
3 Sets
12ea Single Arm Hi-Pull
:30 Side Plank ea.
Conditioning
Partner I Go, You Go, Full Rounds
3 Rounds Each
12 Sprawl / Burpees over Rower
18/15 Calorie Row
12 Kettlebell Swings G/Y, R/G
Friday
CrossFit Open 23.3
TBD
Saturday
Conditioning
"Jerry"
1 Mile Run
2000 Meter Row
1 Mile Run
Sunday
Conditioning
18 Minutes, As Many Rounds as Possible
1 Rope Climb
12 Wallballs 14/10, 20/14
12 Kettlebell Sumo Deadlift Hi-Pull G/Y, R/G
50 Double Unders
Workout of the Day 02-20-23
Monday
Strength
Front Squat
5 x 1.1
superset with 10 Chin-Ups
Conditioning
4 Rounds
50 Meters Walking Lunge
20 Push-Ups
:30 Plank
Tuesday
Strength
16 Minutes
M1: Power Snatch + Overhead Squat
M2::30 Hollow Hold
Conditioning
16 Minutes
M1: Power Clean + Front Squat
M2: :15 Side Plank ea.
Wednesday
Conditioning
@ 0:00
"Jackie"
1000 Meter Row
50 Thruster 45/35
30 Ring Row / Pull-Ups
@ 10:00
3 Rounds
400 Meter Run
21 Kettlebell Swings Y/B, G/Y
12 Sprawl / Burpees
Thursday
Strength
3 Sets
12ea Cossack Squat
12ea Half Kneeling Press
12 GHD Sit-Up
Conditioning
Partner I Go, You Go
3 Rounds Each
500 Meter Row Sprint
Friday
Conditioning
24 Minutes
Minute 1: 2 Turkish Get-Up ea.
Minute 2: 0:30 Tuck Hang
Minute 3: 8 DBall Cleans
Minute 4: 12 Dual Dumbbell Squat
Minute 5: 12/10 Calorie Bike
Minute 6: 75 Double Unders
Saturday
CrossFit Open 23.2
TBD
Sunday
Conditioning
25 Minutes, As Many Rounds as Possible
100 Meter Farmers Carry G/Y, R/G
150 Meter Run
20 Calorie Row
150 Meter Run
20 Calorie Bike
150 Meter Run
Workout of the Day 02-13-23
Monday
Strength
Front Squat
16 Minutes
Every 2 Minutes:
5 Front Squat & 5 Strict Chest to Bar Pull-Ups
Conditioning
Partner I Go, You Go, Full Rounds
12 Minutes, As Many Rounds as Possible
6 Dumbbell Squat
8 Toes to Bar
10 Calorie Bike
Tuesday
Strength
16 Minutes
M1: Power Snatch
M2: 0:30 Hollow Psoas March
Conditioning
Isabelle
30 Power Snatch 95/65, 135/95
Wednesday
Conditioning
8 Minutes as Many Rounds as Possible
3:00 Rest b/w workouts
A. 1000 Meter Run & Max Rep Burpee Box Jumps
B. 1000 Meter Row & Max Rep Wallballs
C. AMRAP 150 Double Unders & 25 KB Sumo DL-Hi-Pull
Thursday
Strength
3 Sets
8ea Single Arm Clean
:30 Handstand Hold
15 Body Saws
Conditioning
Partner I Go, You Go, Full Rounds
4 Rounds
10-20 Push-Ups
200-250m Row
Friday
Conditioning
20 Minutes
Minute 1: 10/8 Calorie Bike
Minute 2: 0:50 Wall-Sit
Minute 3: Walking Lunges
Minute 4: 0:30 L-Hang
Minute 5: 200 Meter Run
Saturday
CrossFit Open 23.1
TBD
Sunday
Conditioning
25 Minutes, As Many Rounds as Possible
200m Suitcase Carry
300 Meter Row
400 Meter Run
0.5 Mile Bike
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