Blog Posts

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)

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

Monday 2/19/24

2/18/2024

4 Rounds for Quality

Handstand Hold or Hand Stand Walks
Dumbbell Bench Press 8-12, building
Pendlay Row 8-12, building

12 minute AMRAP

3 Chest to Bar Pull Ups
6 Alternating Single Arm Devils Press (50/35)
12/9 Calorie Row

Saturday 2/17/24

2/17/2024

Partner WOD: 60-50-40-30-20-10

Empty Barbell Thruster
Weighted Sit-ups
DU

5 Burpees, together, after each Round
then:

2000m Partner Row

Friday 2/16/24

2/15/2024

6 Rounds + Max Row/Bike

12 Box Jumps
12 Alternating DB Snatches

Row/Bike to 3:00, 6:00, 9:00, 12:00, 15:00 & 20:00

Scaling: Focus on maintaining excellent technique for every set. If you have a previous max load for this lift, use today as an opportunity to attempt a new PR. Only add load if you are able to maintain consistently sound mechanics.
Beginner option: Snatch