Daily Workouts

Sat, 11/28/20
Workout of the day

15:00 AMRAP

200m Run

15 Burpees

Fri, 11/27/20
Workout of the day

Gym Closed

Zoom classes at 6:00, 10:00, and 3:30. Use "Full Gear Option" Zoom Link to participate

"Tabata This"

Jumping Lunges (or lunges)

1:00 Rest

Push-ups

1:00 Rest

Jumping Squats (or squats)

1:00 Rest

Sit-ups

1:00 Rest

Plank Jacks

1:00 Rest

Hollow Hold

The Tabata interval is :20 of work followed by :10 if rest for 8 rounds (4 minutes at each movement). Rest an additional 1:00 between each movement. Total Workout time: 29 minutes

Thu, 11/26/20
Workout of the day

Closed for Thanksgiving

5K Turkey Trot

Wed, 11/25/20
Workout of the day

FULL GEAR OPTION

12:00 AMRAP

25/20 Calorie Row

15 Burpees over the erg

3:00 Rest

12:00 AMRAP

20/15 Calorie Echo Bike

8 D-ball cleans

3:00 Rest

3:00 AMRAP

Strict Pull-ups

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LIMITED GEAR OPTION

20:00 EMOM

A. 1:00 Carry*

B. :45 Burpees

*For the carries, you pick the objects: DB/KB, sandbag, weighted backpack, household object... be creative! Your objects(s) should either be challenging to carry for a full minute, or you should push the pace that you move. If you do not have a space to carry out and back for a minute, consider stepping up and down stairs or something around the house.

Tue, 11/24/20
Workout of the day

FULL GEAR OPTION

1. 5 Sets:

10/10 Single Leg Deadlifts

:15 L-Sit

2. 7 Rounds for time

10 KB Lunges (53/35)

10 KB Swings

10 Push-ups

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LIMITED GEAR OPTION

1. 5 Sets:

10/10 Single Leg Deadlifts

:15 L-Sit

2. 7 Rounds for time

10 DB/KB Lunges

10 DB/KB Swings (or hang snatches if light weight)

10 Push-ups

Mon, 11/23/20
Workout of the day

FULL GEAR OPTION

On a 20:00 Running Clock:

8:00 AMRAP

10 Thrusters (95/65)

10 Pull-ups (C2B)

In remaining 12:00-

Build to a 1RM Front Squat

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LIMITED GEAR OPTION

On a 20:00 Running Clock:

8:00 AMRAP

10 DB/KB Thrusters (5 per side)

20 DB/KB Rows (10 per side)

2:00 Rest

10:00 Core Finisher

2 Rounds

:40 on / :20 off

Windshield Wipers

Cross Body Mountain Climbers

V-Sit Slides

Plank (on forearms)

Hollow Hold

Sat, 11/21/20
Workout of the day

30:00 OUTDOOR Movement

You choose the movements: Run, bike, hike, lift, carry, rake leaves, etc. Make it your own!

If you've had the opportunity to train most of the days this week, you are probably feeling it! On top of that, there have been plenty of other potential stressors beyond exercise and regular life in the mix this week. Check in with yourself and decide on the appropriate dose of intensity for today. Wake up in the morning ready to crush it? Get outside and run hard! On a trail, in your neigborhood, or at a track-- you pick the time and distance. Feeling like a recovery day or two would do your mind and body some good? Get outside, move, and do something you enjoy at a low-intensity casual pace. If you're not sure what to do, start running! Go for 15 minutes, then turn around and run back along the same route, but a little bit faster!

Fri, 11/20/20
Workout of the day

FULL GEAR OPTION

CrossFit Open Workout 17.1

For time:

10 dumbbell snatches (50/35)

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Time cap: 20 minutes

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LIMITED GEAR OPTION

CrossFit Open Workout 17.1 (ish)

*Replace Burpee Box Jumps with Burpees Over Dumbbell

Thu, 11/19/20
Workout of the day

Full Gear Option

1. 5 Sets

3 Hang Power Cleans (build)

5-10 Strict Pull-ups

2. For Time

30 Toes to bar

30/24 Calorie Echo Bike

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Limited Gear Option

3 sets:

10 KB/DB Bulgarian split squat @3011

REST :45 between each leg

3 sets:

10 Single Leg Romanian Deadlifts @3011

REST :45 between each leg

3x:

:30/:30 Front Scale

:30/:30 Back Scale

1:00 Rest

Core Finisher

3 Rounds:

:30 on/ :15 off

- Rotating Planks

- V-Sit Slides

- Crossbody Mountain Climbers

- Candlestick to Jump

Wed, 11/18/20
Workout of the day

FULL GEAR OPTION

1. Back Squat

4 x 6 @ 75% 1RM

2. 7:00 AMRAP

3 Bar Muscle-ups

5 Thrusters (115/80)

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LIMITED GEAR OPTION

5:00 AMRAP

10 DB/KB Thrusters

10 Push-ups

2:00 Rest

5:00 AMRAP

10 DB/KB Thrusters

10 Push-ups

Tue, 11/17/20
Workout of the day

Full Gear Option

7 Rounds for time

20 Lunges

20/15 Calorie Row

40 Double-unders

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Limited Gear Option

7 Rounds for time

20 Lunges

20 Down-ups

40 Double-unders

Mon, 11/16/20
Workout of the day

15:00 AMRAP

5 Strict Pull-ups

10 Deadlifts

15 Box Jumps (no rebound)

20 Wall Balls

Sat, 11/14/20
Workout of the day

"The Chief"

Max rounds in 3:00 of:

3 Power cleans (135lbs/95lbs)

6 Push-ups

9 Air squats

Rest 1:00.

Repeat for a total of 5 cycles.

Fri, 11/13/20
Workout of the day

12:00 AMRAP

1000m Row

AMRAP in remaining time

8 Power snatches (95/65)

10 Toes to bar

Thu, 11/12/20
Workout of the day

1. Deadlift 5 x 3

2. 5 Rounds for time

6 D-ball cleans (150/100)

12 Box Jumps

Wed, 11/11/20
Workout of the day

21:00 AMRAP

400m Run

21 Wall balls

21 Burpees

Tue, 11/10/20
Workout of the day

Back Squat 5 x 3

Shoulder Press 5 x 3

Mon, 11/09/20
Workout of the day

1. Strict Pulling Test

A. Max strict pull-ups

B. Max chin-over-bar hold

C. Max bar hang

2. 7:00 AMRAP

2-4-6-8-10... Strict Pull-ups

10 DB Snatches

3:00 Rest

7:00 AMRAP

10 Push-ups

10 Calorie Row

Sat, 11/07/20
Workout of the day

3 Rounds for reps

1:00 Wall balls

1:00 Burpees

1:00 Bike

1:00 Rest

Fri, 11/06/20
Workout of the day

Lumberjack 20*

For Time

20 Power cleans (135/95)

Run 400 meters

20 KB Swings (70/53)

Run 400 meters

20 Overhead squats (135/95)

Run 400 meters

20 Burpees

Run 400 meters

20 Chest-to-bar pull-ups

Run 400 meters

20 Box jumps (24”/20”)

Run 400 meters

20 Squat cleans (135/95)

Run 400 meters*Movements modified slightly to preserve social distancing

Thu, 11/05/20
Workout of the day

"TOES-TO-BAR/LUNGE"

30-20-10 reps for time:

Toes-to-bar

Kettlebell lunges

W 24-kg kettlebells

M 32-kg kettlebells

Wed, 11/04/20
Workout of the day

"2007 Reload"

For time

1500m row

5 Rounds

10 Bar muscle ups

7 Shoulder to OH (235/145)

Tue, 11/03/20
Workout of the day

CROSSFIT TOTAL

For total load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

Mon, 11/02/20
Workout of the day

1. Max Handstand Hold

2. "Happy Star"

4 rounds for time

300m Run

5-7-9-11 reps

Bar facing burpees

Thrusters

W: 95-105-110-115

M: 135-145-155-165

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