Daily Workouts
1. Front Squat
5 x 3-:03 pause in bottom of 1st rep
2. 16:00-
1 Mile Run buy-in
AMRAP in remaining time:
10 Single arm DB Thrusters10 Lateral burpees
1. Every :90 x 5 Sets:
2 Clean & Jerks
Every :90 x 5 Sets:
1 Clean & Jerk
2. 5 Rounds for time
8 Strict pull-ups12 Hang clean & jerks (115/80)16 Box jumps (24"/20")
28:00 EMOM
A. :30 Renegade RowB. :30 Sit-upsC. :30 DB Reverse LungeD. :30 Bike, Row, or Ski
1. 3-Position Snatch
-Complete 8-10 Sets-Work 3 positions from top down: high hang, hang, floor-From floor, pause at hang for :02 on first 4-5 sets-Build in load as technique allows
2. 3 Rounds for time
15 Overhead squats (95/65)20 Wall balls800m Run
5 Sets on a 4:00 Timer
In 3:00, complete:
500m RowMax burpee box jumps in remaining time
-Rest 1:00 between rounds
5 Sets
5 Deadlifts (build)5 Strict Handstand Push-ups
10:00 AMRAP
7 Toes to bar9 Push-ups11 KB Swings
5K (1 lap) or 10K (2 laps)
4th of July Fun Run
5 Rounds for time
30 Wall balls30/24 Calorie Echo Bike
1. Back Squat
5 x 3
2. CrossFit Open Workout 13.4
7:00 AMRAP-3-6-9-12...C & J, 135/95Toes to bar
6 Rounds for time
7 Strict Pull-ups25/20 Calorie Row400m Run
Every 4:00 x 5 Sets
9 Deadlifts15 Box jumps21 Push-ups-Build deadlift load across each set
1. 3-Position Snatch
-Complete 8-10 Sets-Work 3 positions from top down: high hang, hang, floor-From floor, pause at hang for :02-Build in load as technique allows
2. 10:00 AMRAP
10 DB Snatch10/8 Calorie Echo Bike
"Hotshots 19"
6 Rounds for time
30 Air squats19 Power cleans (135lbs/95lbs)7 Strict pull-ups400-meter run
1. Hang Snatch
7 x 3
2. 10:00 AMRAP
5 Strict Handstand Push-ups10 KB Swings (53/35)15/12 Calorie Echo Bike
1. Shoulder Press
5 x 5
2. 21-15-9 Reps for time
Deadlifts (225/155)Box Jump-overs
For Time
15 Back Squats (185/125)1 Mile Run15 Back Squats 800m Run15 Back Squats400m Run
8 Rounds for time
5 Toes to bar10 DB box step-overs20/15 Calorie Row20:00 Cap
1. Hang Clean & Jerk
7 x 2
2. 10:00 AMRAP
1-2-3-4-5...Strict Pull-upsShoulder to Overhead (115/80)Burpees
1. 3-4 Sets
10/10 Single Leg Deadlifts:30 Hollow Rock/hold
2. 5 Sets2:00 Work/1:00 Rest
12/10 Calorie Echo Bike10 Single Arm Devil's Press (50/35)Pick up each work interval where you left off on the previous one. After 5 sets (14:00), record total rounds and reps completed.
"Juneteenth"
6 Rounds for time
19 Calorie Row
18 Wall Balls
65 Double-undersThis workout commemorates June 19, 1865 when federal orders freed all slaves in the final state. Today, let it be a reminder that absolute equality is still the goal and we can all improve. Love Wins.
1. 5 Sets
5 Bench press3 Weighted pull-ups
2. 13:00 AMRAP
10 DB Box Step-overs10 Push-ups20 Sit-ups
5 Rounds for time
7 Strict pull-ups21 Wall balls400m Run
"Christine"
3 rounds for time:500m Row12 Deadlifts (bodyweight)21 Box Jumps (24"/20")
1. High Hang Clean & Jerk
7 x 2
2. 8:00 AMRAP
12 Front rack lunges (95/65)9 Shoulder to overhead6 Strict pull-ups