Blog Posts

Tuesday 3/19/24

3/18/2024

Hang Squat Snatch singles x 10 (building)

13 minute AMRAP

3 Chest to Bar Pull Ups
3 Overhead Squats (95/65)
9/7 Calorie Row

Monday 3/18/24

3/17/2024

5 Alternating Rounds for Quality

5 Sumo Deadlift building
5 Push Jerk building

Every 3 minutes for 6 Rounds

3 Burpees
18 Alternating Dumbbell Snatches
7 Toes to Bar
9 Goblet Squats

Saturday 3/16/24

3/15/2024

All for time (15 min cap):
5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2
7 bar muscle-ups

♀ 65, 95 lb
♂ 95, 135 lb

Friday 3/15/24

3/14/2024

10 Rounds of:

1:00 Max Calories, Air Bike
1:00 Rest

Thursday 3/14/24

3/13/2024

EMOM:

Movement 1
Movement 2

On the Minute x 20:

Calorie Bike Erg
Abmat Sit Ups
200 Meter Run
Rest

200m Run= 20 reps

Wednesday 3/13/24

3/13/2024

EMOM for 30

10/8 Calorie Bike
8-10 Burpee to a 12" reach
12-15 Goblet Squats (50/35)
8-10 Tall Plank KB/DB Drag (25/20)
8-10 Broad Jumps

Tuesday 3/12/24

3/11/2024

5 Rounds (same weight across rounds)

5 Single Leg Romanian Deadlift/side
5 Push Press

Clean and Jerk

15-12-9 (unbroken for load)

Monday 3/11/24

3/10/2024

10 sets, building (~20 min)

1 Hang Snatch + 1 Above the Knee Snatch + 1 Overhead Squat

60-30

Hang Dumbbell Snatch (50/35)
Wall Ball (20/14)
Calorie Row

Saturday 3/9/24

3/8/2024

We will do the Open Workout in at least two heats, possibly 3 if necessary!

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts ♀ 125 lb ♂ 185 lb
50 double-unders

Scaled Division
As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts ♀ 95 lb ♂ 135 lb
50 single-unders

Foundations Division
As many rounds and reps as possible in 20 minutes of:

30 strokes on the rower
10 deadlifts ♀ 55 lb ♂ 75 lb
50 single-unders or jumping jacks

Friday 3/8/24

3/7/2024

Front Squat

5-5-5-5-5

AMRAP 18
(50/40) Calorie Bike

15 Lying Leg Raises
10 Over Head Squats (75/55)
5 Pull-Ups or 10 Ring Rows

@ 11:00 AMRAP: 2 Burpees

Thursday 3/7/24

3/6/2024

5 rounds for time of:

Run, 200 m
Row, 250/215 m or Bike 500/450 m
30 American Kettlebell Swings

Wednesday 3/6/24

3/6/2024

5 Alternating Rounds for Quality & building

5 Single Leg Romanian Dead-Lift
5 Push Press

Alternating Tabatas:

Jumping Pull-Ups
Air Squats
Push-Ups
Reverse Lunges

Tuesday 3/5/24

3/4/2024

5 Rounds for time:

600 meter Run
15 Strict Sit-Ups

Monday 3/4/24

3/3/2024

Squat Cleans

1-1-1-1-1

Scale to 5-5-5-5-5 and/or Power Clean + Squat

3 sets of 10 reps

Bicep Curls
Weighted Glute Bridges
Pendlay Rows

Bike :30 max calories x 3

Saturday 3/2/24

3/3/2024

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell
Time cap: 15 minutes

Friday 3/1/24

2/29/2024

"Goat Day"
On the Minute x 20:

Minute 1: Goat 1
Minute 2: Goat 2

On the Minute x 20 [5 Rounds]:

Row Calories
Double Unders
AbMat Sit-ups
Rest

Goat: a move that you need/want to work on, perhaps your nemesis

Thursday 2/29/24

2/28/2024

Row, 500/450 m

50 Double Unders
10 Hang Power Snatches, 135/95 lbs
Rest 1 min

Wednesday 2/28/24

2/27/2024

Happy 91st Birthday - Jan Landry

30 minute AMRAP

20 Pull Ups
30 Box Jumps (24/20)
40 Hang Dumbbell Snatches (50/35)
50 Sit Ups

Tuesday 2/27/24

2/26/2024

Doctor Sarah is now a CrossFit Level 1 Trainer!

5 rounds for time of:

♀ 105 lb ♂ 155 lb

Monday 2/26/24

2/25/2024

Back Squats

10-10-10-10-10

*Goal to 4th set at 70% of 1RM
*Temp Push-ups 95X1 between squat sets (4)

Then: 4 sets

10 Slam Balls
10 Slam Ball Tricep Extension

Saturday 2/24/24

2/24/2024

AMRAP 20 (teams of 3)

2 Burpees
5 Box Jump Overs
10m Sprint
3 Wall Balls
10m Sprint

Friday 2/23/24

2/22/2024

8 Rounds

250/200m Row
DU/SU AMRAP: 1 min

5 Burpee Broad Jumps @ 5:00/10:00/16:00

Thursday 2/22/24

2/21/2024

5 Rounds For Time:

30/24 Calorie Bike Erg
30 Russian Kettlebell Swings (55/35)
10-20-30-40-50 Box Jumps (24/20)

Wednesday 2/21/24

2/21/2024

Dead-Lift

5-5-5-5-5

Tuesday 4/20/24

2/19/2024

5 Rounds x AMRAP 4:

15 Toes to Bar
30/24 Calorie Row
60 Double Unders
Max Calorie Row

Rest 4 Minutes Between Rounds

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