Blog Archives

Monday 1/1/24

12/31/2023

9:00 AM ONLY!

AMRAP 4:

3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.
♀ 95 lb
♂ 135 lb
Scaling: Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Saturday 12/30/23

12/29/2023

Well ain't that nifty, Randy has turned.....

Filthy Fifty
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (55/35)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Friday 12/29/23

12/28/2023

3 Rounds
2:30 Bike @ “x” Cadence

(0:30 Rest)

2:30 Row @ “x Cal/Hour”

(0:30 Rest)

2:30 AMRAP: 200m Run + Double Unders in Time Remaining

(0:30 Rest)

2:30 AMRAP: 200′ Farmers Carry +Wall Sit In Time remaining

(0:30 Rest)

Thursday 12/28/23

12/27/2023

Alternating for Quality - 8 Rounds

2 Split Jerk building
3 Deadlifts, building

EMOM for 15

Strict Presses 8/10 reps
Gorilla Row 8-10 reps each side
Calorie Row 12/10

Wednesday 12/27/23

12/26/2023

5 Rounds

AMRAP Body Weight Bench Press
AMRAP Pull-Ups

Scale the % of press weight and pull-up technique so that you can do 10-15 reps for first set, to fatigue and maintain one weight and technique through 5 rounds to failure.

Tuesday 12/26/23

12/25/2023

200m Lunge
200 Sit-Ups
200m Lunge

Saturday 12/23/23

12/22/2023

No Workout Christmas Day, otherwise normal schedule next week!

12 Days of Christmas:

1 Handstand Pushup or Wall-Walk
2 Pistols (1/leg)
3 Push Press (135/95)
4 Dead-Lift (135/95)
5 Burpee
6 Russian KB Swing
7 Sit-Ups
8 Lunges (4/leg)
9 Pushup
10 V-Up
11 Box Jump
12 Power Clean + Jerk (135/95)

Friday 12/22/23

12/21/2023

10 Rounds For Time

4 Pull Ups (Rx+ 2 Bar Muscle Ups)
4 Deadlifts (115/75)
16 Double Unders

Thursday 12/21/23

12/20/2023

EMOM for 20

M1-M5: Hang Power Snatch
M5-M10: Hang Power Snatch + 1 Overhead Squat
M11 – M15: Hang Squat Snatch + 1 Overhead Squat
M16 – M20: Hang Squat Snatch

3 Rounds For Time

15 Power Snatches
15 Overhead Squats
15 V-Ups

Wednesday 12/20/23

12/19/2023

AMRAP: 15

10 A-Kettle Bell
10 toes-to-bars
10 box jumps

*Step down from the box.

Tuesday 12/19/23

12/18/2023

Fight Gone Bad - 6 stations, 1-minute AMRAPS, optional 4th round!

A
Wall Balls
SDHP 75/55
Box Jumps
Push Press 75/55
Row/Bike Calories
Rest

B
Thrusters DB
Sumo Dead-Lift 135/95
Ab-Core of choice
Burpee
Ab-Core of choice
Rest

C
Goblet Squats
Pull-up or Ring Row
Ball Slam
DB Floor Press
DU
Rest

RX = A, feel free to mix and match 5 exercises + rest, such as: "A,B,C,A,C,Rest"

Monday 12/18/23

12/17/2023

Barbell Lunge: you choose FrontRack/Back/O.H.

8-6-4-4-4-4-4 (following each set of 4 (5 times) perform 4 negative P.U. with a 4 second pause between 90 & 135 degrees)

Alternating Tabatas

Back Squat 45/35
Push-ups

Saturday 12/16/23

12/16/2023

CrossFit Yoga

Barbell Turkish Get-Up

1-1-1-1-1 (L&R)

scale: Kettlebell

Teams of 3: AMRAP 15

P1: Wall Sit
P2: Shuttle 5m, 10m + 10 Slam Balls
P3: Rest

Friday 12/15/23

12/14/2023

AMRAP 20
Buy-in: 1000m Bike

3 Muscle-Ups/3 CTB Pull-Ups/6 Ring Rows
6 Burpees
9 Back Squats
12 Bicyle Crunch

@ 11:00 Row 500m

Thursday 12/14/23

12/13/2023

Shoulder Press

2-2-2

AMRAP 12:

8 Dumbbell Push Jerks (R)
8 Dumbbell Step Back Lunges
8 Dumbbell Push Jerks (L)
8 Dumbbell Step Back Lunges
40 Double Unders

Dumbbells: (50/35)

Wednesday 12/13/23

12/12/2023

Deadlift

3-3-3-3-3-3

After each set complete:

5 Broad Jumps for max distance
Bike ♀8/♂ 10 calories as fast as possible

Rest 3 minutes between sets.

Goal: Power: (heaviest dead-lift, longest broad jump,
and fastest Echo-bike time)

Scaling: Deadlift

3-3-3-3-3-3

After each set complete:

3 broad jumps for max distance
:20 max-effort Echo-bike calories

Tuesday 12/12/23

12/11/2023

On thOn the 3:00 x 3 Sets:

2-2-2 Back Squats

*Start First Working Set at 82% & Build to Heavy.

AMRAP 10:

400 Meter Run*
18 Thrusters (95/65)
400 Meter Run*
15 Thrusters (115/85)
400 Meter Run*
Max Thrusters (135/95)

*Sub: Row 500m/Bike 1000m
*a Fi

rst Working Set at 82% & Build to Heavy.

MOnday 12/11/23

12/10/2023

Skill Work: Power Cleans: 10 singles at light weight for quality

4 Rounds For Time:

30/24 Calorie Row
20 Box Jumps (24"/20")
10 Power Cleans (155/105)

Time Cap: 20 Minutes

Friday 12/8/23

12/7/2023

Split jerk

1-1-1-1-1-1-1 reps

Thursday 12/7/23

12/6/2023

30 minutes: (40 on-20 off)

Box Step Ups (rx+ weighted)
Row Calorie
Kettlebell Headcutter
Assault Bike Calorie
V-Ups

wEDNESDAY 12/6/23

12/6/2023

AMRAP 20:

Goal: Conditioning + pulling endurance.

This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!

Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.

Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.

Intermediate option: ARMAP 20:

4 x [4 single-unders + 1 crossover]
10 burpee jumping pull-ups
12 GHD sit-ups to parallel

The biggest sticking point in this workout is the technical demand of the crossovers. This is why we've split the work into short sets with one crossover at the end. If this is not a challenge, reduce the number of single-unders completed between crossovers until 20 total jumps have been accumulated. The pull-up bar should sit 2-3 inches below the wrists for the jumping pull-ups.

Beginner option: ARMAP 20::

20 single-unders
6 up-down jumping pull-ups
12 AbMat sit-ups

Beginner athletes should start at a conservative pace. Approach this workout as you would a 5K run: You wouldn’t begin at a 400-meter sprint pace. Aim to keep the single-unders as smooth as possible; that’s your recovery time.

Resources:
How to Count Crossovers
The Burpee Pull-Up With Greg Amundson
The GHD Sit-Up

Tuesday 12/5/23

12/4/2023

10 Rounds:

1 Muscle-Up or 3 CTB Pull-Ups or 5 Strict or 7 Kipping or 9 Ring Rows
10 Dumbbell Bench Press
15 1-Arm KB Swings (15R & 15L)

@5:00 & 12:00 30 Mountain Jack Taps (each side)

Monday 12/4/23

12/3/2023

Skill Work: Hang Power Cleans
This is where most begin to cut corners on technique in an effort to increase intensity. Slow it down, if that is you!

7 rounds for time:

7 deadlifts
7 hang power cleans
7 front squats

Rest 1:00 between rounds. ♀ 105 lb/♂ 155 lb

Saturday 12/2/23

12/1/2023

(TEAMS OF 3) AMRAP 25:

45 Calorie Row
45 Toes to Bar
45 Calorie Row
45 Thrusters (115/85)

* 3 Men: 45 Calories
* 3 Women: 36 Calories
* 2 Men + 1 Woman: 42 Calories
* 2 Women + 1 Man: 39 Calories

SCORE: Total rounds and reps completed in 25 minutes.