Daily Workouts

Sat, 12/15/18
Naughty or Nice Workout

NAUGHTY (Rx’d division)

15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

NICE (Scaled division)

15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and under)

4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps

20 Single Unders

Fri, 12/14/18
Partner Workout

50-40-30-20-10 reps for time

DB Box step-overs

Pull-ups (C2B)

Burpee box jumps

Thu, 12/13/18
Workout of the day

12:00 AMRAP

5 D-ball cleans

10 Wall balls

15 Sit-ups

Wed, 12/12/18
Workout of the day

Back Squat

5 x 5

Push Press

5 x 3

Weighted Pull-up

5 x 3

Tue, 12/11/18
Workout of the day

8:00 AMRAP

15 Calorie row

15 Lateral burpees

2:00 Rest

8:00 AMRAP

15 Calorie Airdyne

30 Double-unders

2:00 Rest

8:00 AMRAP

800m Run

AMRAP in remaining time

10 Box Jumps (24"/20")

10 Push-ups

Mon, 12/10/18
"DT"

5 rounds for time

12 Deadlifts (155/105)

9 Hang power cleans

6 Push jerks

Fri, 12/07/18
Workout of the day

Pause Front Squat

5 x 2

  • :03 pause in bottom
  • One set every 2:00 for 5 sets
  • Build load across 5 sets

15:00 Partner AMRAP

4 Rope climbs

20 DB Squats

40/30 Calorie Airdyne

Thu, 12/06/18
Workout of the day

For Time

25-20-15-10-5 rep rounds of

DB Snatch (50/35)

Lateral Burpees

3-4 Rounds not for time

5 Glute ham raises

:20 Hollow hold/rock

20 Single leg deadlifts (10/10)

:20 V-ups

Wed, 12/05/18
Workout of the day

Back Squat

5 x 5

Push Press

5 x 3

Weighted Pull-up

5 x 3

This is week 7 of our fall strength program! Take a look at your notes from last week for your working weights today. As long as you were successful on all 5 sets of each movement, add weight! If you've missed a Wednesday or two, no worries. Come on in today and let's get to work!

Tue, 12/04/18
Workout of the day

21:00 AMRAP

15 Wall balls

10 Toes to bar

At 0:00, 7:00, and 14:00 on the clock, run 800m

Mon, 12/03/18
Partner Workout

For Time

6 Rounds of "DT"

80/60 Calorie Airdyne

6 Rounds of "DT"

80/60 Calorie Airdyne

-Alternate complete rounds of DT with your partner.

-Share the calories on the bike any way you'd like.

-One round of "DT" is:

12 Deadlifts (155/105)

9 Hang power cleans

6 Push jerks

Fri, 11/30/18
Workout of the day

Every :90 for 6 sets

2 Squat cleans

Build each set

Partner Workout

15:00 AMRAP

1-3-5-7-9...

Burpee box jumps

Squat cleans (155/105)

Alternate full rounds with your partner

Thu, 11/29/18
Workout of the day

30:00 EMOM (5 rounds)

:30 Work/:30 Rest

A. Strict pull-ups

B. Dumbbell Z-press

C. Dumbbell step-ups

D. Ring rows

E. GHD sit-ups

F. Ski

Wed, 11/28/18
Workout of the day

Back Squat

5 x 5

Push Press

5 x 3

Weighted Pull-up

5 x 3

This is week 6 of our fall strength program! Take a look at your notes from last week for your working weights today. As long as you were successful on all 5 sets of each movement, add weight! If you've missed a Wednesday or two, no worries. Come on in today and let's get to work!

Tue, 11/27/18
Workout of the day

4 Rounds for time

400m Row

40 Double-unders

10:00 AMRAP

Max calorie Airdyne

Perform 20 KB Swings (53/35) on even minutes (0:00, 2:00, 4:00, 6:00, 8:00)

Start part one at 0:00 and part 2 at 20:00 on a running clock (or vice versa)

Mon, 11/26/18
Workout of the day

Thruster

Build to a heavy triple

8:00 AMRAP

8 Thrusters (100/70)

8 Lateral burpees

Fri, 11/23/18
Workout of the day

3 rounds for reps

1:00 Row (calories)

1:00 D-ball cleans (100/70)

1:00 Bike or ski (calories)

1:00 DB Overhead lunges (1 DB, 50/35)

1:00 Burpees

1:00 Rest

Thu, 11/22/18
"Thanksgiving with the Girls"

Annie + Helen + Karen

For Time

400m Run

21 KB swings (53/35)

12 Pull-ups

50 Double-unders

50 Sit-ups

400m Run

21 KB swings (53/35)

12 Pull-ups

40 Double-unders

40 Sit-ups

400m Run

21 KB swings (53/35)

12 Pull-ups

30 Double-unders

30 Sit-ups

50 Wall balls (20/14)

20 Double-unders

20 Sit-ups

50 Wall balls

10 Double-unders

10 Sit-ups

50 Wall balls-Can be done solo or with a partner. If partner, run together but split the rest of the reps between athletes however you'd like

Wed, 11/21/18
Workout of the day

Back Squat

5 x 5

Push Press

5 x 3

Weighted Pull-up

5 x 3

This is week 5 of our fall strength program! Take a look at your notes from last week for your working weights today. If you missed the last Wednesday or two, no worries! There's no better time to start. Come on in today and let's get to work!

Tue, 11/20/18
Workout of the day

Power Snatch

5 x 3

CrossFit Open Workout 16.3

7:00 AMRAP

10 Power snatch (75/55)

3 Bar muscle-ups

Mon, 11/19/18
Workout of the day

4 rounds on a 6:00 Timer

24/20 Calorie row

12 Deadlifts (155/105)

12 Hang power cleans

12 Burpee box jump-overs (24"/20")

Fri, 11/16/18
Workout of the day

Partner Workout

7:00 AMRAP

2-4-6-8-10...

Strict Pull-ups

Strict HSPU2:00 REST

11:00 AMRAP

10 DB Burpee Step-overs

50 Double-unders

Thu, 11/15/18
Workout of the day

4 rounds for time

30 Sit-ups (feet anchored)

20/16 Calorie Row

4 rounds not for time

8/8 DB Bulgarian split squats

:30 Hollow rock/hold

8/8 Single leg deadlifts

12 Hip extensions

Wed, 11/14/18
Workout of the day

Back Squat

5 x 5

Push Press

5 x 3

Weighted Pull-up

5 x 3

This is week 4 of our fall strength program! Take a look at your notes from last week for your working weights today. If you missed the last Wednesday or two, no worries! There's no better time to start. Come on in today and let's get to work!

Your first session is free. Let's do this.