Blog Posts

Saturday 8/26/23

8/27/2023

AMRAP 16 (3 Person Teams)

300 m Run/375 m Row
Alter 1 Burpee/5 Med Ball Squats
Plank Hold

Score = Burpees

Monday 8/21/23 thru Friday 8/25/23

8/19/2023

Monday
EMOM x 24
1) 12-16 Overhead DB Lunges
2 ) 0:45 Assault Bike
3) 1-4 Wall-walks
4) 20-30 Ring Support
5) 5/5 Kneeling DB Strict Press
6 ) 10-20 V-Ups

Tuesday
Hang power clean 3-3-3-3-3-3-3

Wednesday
5 Rounds For Time

12 Push Presses (135/95 lb)
20 Box Jumps (24/20 in)

Thursday
CrossFit Yoga

Tabata Toes to Bar

1 minute rest

Tabata high plank

Rest 1 minute

Tabata sit at bottom squat (stand during rest)

Friday
30:00 EMOM Min

15/12 Cal Row Min
15 GHD Sit-ups or 20 Abmat Sit-Ups Min
15/11 Cal Bike Min
12 Burpees to Target Min
Rest

Saturday 8/19/23

8/19/2023

CrossFit yoga
EMOM: 9

Run
Bear crawl
Skip
Karaoke
Bunny hop
Lunge
Reverse run
Broad jump
Shuffle Run

(Rest 2 min)
Repeat EMOM: 9

In teams of 3 people, we are going to alternate, 1 person at a time, perform 1-minute AMRAPs of each exercise in 10 meter lengths. 9 minutes work, 2 minutes rest, followed by 9 minutes work.

Friday 8/18/23

8/17/2023

3 Sets: Power Clean 2 reps + Deficit Dead-lift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets

Every 3:00 x 7

12/10 Calorie Row
12 GHD’s Or V-Ups
9 Back Squats (155/105)

Thursday 8/17/23

8/16/2023

Every 3:00 x 3 Rounds

10 Bench Press
6 PVC Banded Lat Pull Overs

-Complete both exercises, then rest the remainder of the 3 minutes
*Score is heaviest load completed for 10 repetitions.

Every 3:00 x 7 Rounds-

400 Meter Run
12 Toes to Bar

*Score is total time taken to complete your slowest round.

Wednesday 8/16/23

8/15/2023

3 Sets for Quality

Deadlift, 10 reps same weight across
Dual KB/DB Strict Press, 8-10 reps across

5 Rounds of AMRAP: 3

3 Power Cleans (135/95)
6 Push Ups
9 Sit Ups

(1-minute rest)

Tuesday 8/15/23

8/14/2023

30 minutes: 40 seconds on, 20 seconds rest/ transition

Dumbbell Ground to Shoulder (50/35)
Box Step Ups (Rx+ Goblet)
Calorie Row
Plate Ground to Overhead (45/25)
Ski Jumps

Monday 8/14/23

8/13/2023

Build to a Heavy Single:

Overhead Squat

5 Rounds for Time:

15 Overhead Squats (95/65)
Row 500/450 Meters (bike or run)

Saturday 8/12/23

8/11/2023

[TEAMS OF 3] AMRAP 25:

60 Calorie Bike
45 Burpee Box Jumps
30 Power Snatches (115/85)

3 Men: 60 Calories
2 Men, 1 Woman: 55 Calories
2 Women, 1 Woman: 50 Calories
3 Women: 45 Calories

Friday 8/11/23

8/10/2023

3-Position Clean Complex - E2MOM x 6 sets (12 min)

1 High Hang Clean = 1 Hang Clean + 1 Clean

Score = heaviest load for completed complex

Thursday 8/10/23

8/9/2023

4 Rounds for Quality:

Bench Press, 8-10, across
Feet Elevated Ring Row 8-10
L-Hang, max holds

EMOM for 15

8-10 Dual DB/KB Push Presses (heavy)
8-10 Bent Over Dual DB/KB Rows (same weight as press)
45-60 Second Forearm Plank (Rx+ Long Lever Plank)

Wednesday 8/9/23

8/8/2023

Dead-lift 3-3-3-3-3

For Quality: 3 Rounds, 10/side

Single Leg Glute Bridge
Single Leg Romanian KB Dead-lift
Single Leg Tempo *Box Step-up 31X1

*Box height determined by thigh being parallel from the floor

Tuesday 8/8/23

8/7/2023

10 rounds For Time

1 Wall Walk
5 Air Squats
10 RKBS

Immediately followed by

1,000m Row

Immediately followed by

10 Rounds For Time

5 Burpees
10 Sit Ups

Beginner Ideas

5 Rounds

1 Push-up
5 Air Squats
10 RKBS

500m Row

5 Rounds

3 Burps
10 Sit-ups

Monday 8/7/23

8/6/2023

Thrusters

5-5-5-5

21-15-9

Pull-ups
Thrusters 95/65

Saturday 8/5/23

8/4/2023

Congratulations Holly & Mike!

3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 35 ♂ 55

Friday 8/4/23

8/3/2023

3 Rounds for time (30 min time cap)

1000 meter row
100 DU
20 Renegade Rows 50/35
10L & 10 R KB Contra-lateral Front Rack Box Step-ups 55/35

Thursday 8/3/23

8/2/2023

Strength: Alternating for Quality

Back Squat, 5 sets of 5, building
Weighted Strict Pull Up, 5 sets of 5, building

5 x (AMRAP: 2)

3 Box Jump Overs (24/20)
3 Pull Ups
6 Air Squats
6 Sit Ups

1 minute rest between rounds

Wednesday 8/2/23

8/2/2023

4 Rounds 45 sec work, 15 sec rest with an empty barbell

Floor Press
Squat or Lunge (hold the bar anyway that you choose
Hang Power Snatch
Thruster
Over the bar and back in a plank

Tuesday 8/1/23

7/31/2023

Justin demonstrating a great squat
at 2023 Comic-Con International: San Diego

Snatch Grip Dead-lift

5 sets of 5, building

5 Rounds For Time

5 Power Snatches (95/65)
10 Toes to Bar
50 Double Unders

Monday 7/31/23

7/30/2023

Happy 70th Birthday!

Hang Squat Clean and Jerk

10 sets of 2, building

10 Rounds For Time

3 Push Ups (Rx+ Strict HSPU’s)
5 Burpees
7 Wall Balls (20/14)

*rest 30 seconds between rounds

Saturday 7/29/23

7/29/2023

ARMAP with a partner in 25 mins

10 power cleans (135/95)
10 Chest to Bar Pull-ups
10 ball slams (20/14)
10 Toes to Bar
100 doubles

Scaling: Find the level of exercise that allows you to move with high intensity
Power Cleans: lighter weight
Chest to Bar: regular, assisted/jumping pullups
Toes to Bar: knee raises
DU: if you can get a double, preferably make attempts, minimally singles, least: 50 jumping jacks