Daily Workouts

Mon, 03/18/19
Workout of the day

9:00 AMRAP

7 DB Thrusters (50/35)

7 Strict Pull-ups

*Run 400m at 3:00 and 6:00 mark

2:00 Rest

9:00 AMRAP

10 Thrusters (100/70)

10 Pull-ups (C2B)

*Run 400m at 3:00 and 6:00 mark

Fri, 03/15/19
CROSSFIT OPEN WORKOUT 19.4

For total time

3 rounds of

10 snatches (95/65)

12 bar-facing burpees

Then, rest 3 minutes before continuing with

3 rounds of

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes(including 3-minute rest period)

Thu, 03/14/19
Workout of the day

24:00 EMOM (4 rounds)

A. :45 Farmer's carry

B. 10 DB Z-press

C. :45 Sandbag step-ups

D. :45 Row

E. :15 L-Sit

F. 10 D-ball cleans

Wed, 03/13/19
Partner Workout

12 Rounds for time

5 Shuttle runs

10 Box jump-overs

15/12 Calorie Echo bike

  • Partner 1 starts with 5 shuttle runs + 10 box jump-overs
  • Partner 2 starts with 15/12 calories on the bike
  • Both athletes must complete their portion before switching places
Tue, 03/12/19
Workout of the day

Every :90 x 7 sets

1 Snatch pull +

2 Power snatches +

3 Overhead squats

4-6 Rounds not for time

7 Deadlifts (build)

7 Strict pull-ups

Mon, 03/11/19
Workout of the day

15:00 AMRAP

10 Thrusters (100/70)

10 Bar-facing burpees

Every 3:00, run 400 meters (at 3:00, 6:00, 9:00, 12:00 on clock)

Fri, 03/08/19
CrossFit Open Workout 19.3

For time

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

10:00 Cap

Thu, 03/07/19
Workout of the day

10:00 AMRAP

5-10-15-20...

Calorie Echo Bike

Sit-ups

Wed, 03/06/19
Partner Workout

20:00 AMRAP

20 Calorie row

20 Bar-facing burpees

One works, one rests.

Tue, 03/05/19
Workout of the day

10:00 EMOM (5x)

A. 40 ft. Handstand walk

B. 40 ft. DB Lunge

16:00 EMOM (4x)

A. 1 - 5 Bar MU

B. 10 Thrusters

C. 10 Pull-ups

D. 10 Power snatchesUse today's EMOMS as PRACTICE. Choose loading/rep variations where conditioning/work capacity are NOT the limiting factor. Choose variations that allow you to move as close to perfection as possible and practice maintaining your most ideal mechanics throughout.

Mon, 03/04/19
Workout of the day

5 Rounds not for time

4 Deadlifts

5-10 HSPU

For time

21 Deadlifts (225/155)

21 Box Jump-overs

200m Run

15 Deadlifts

15 Box Jump-overs

400m Run

9 Deadlifts

9 Box Jump-overs

800m Run

Fri, 03/01/19
CrossFit Open Workout 19.2

Beginning on an 8:00 clock, complete as many reps as possible of 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb.

If completed before 8:00, add 4:00 to the clock and proceed to 25 toes-to-bars 50 double-unders 11 squat cleans, 225/145 lb.

If completed before 12:00, add 4:00 to the clock and proceed to 25 toes-to-bars 50 double-unders 9 squat cleans, 275/175 lb.

If completed before 16:00, add 4:00 to the clock and proceed to 25 toes-to-bars 50 double-unders 7 squat cleans, 315/205 lb.Stop at 20 minutes.

Thu, 02/28/19
Workout of the day

5 Rounds for time

20 Calorie row

20 Shuttle runs

1 shuttle run = 10 meters, down & back = 2

Wed, 02/27/19
Partner Workout

20:00 AMRAP

A. Partner 1:

2:00 Echo Bike

B. Partner 2:

6 Bar-facing burpees

6 Power cleans (135/95)

6 Front squats

6 Bar-facing burpees

Partners will alternate 2-minute work intervals on the bike to complete as many calories as possible in 20:00 (5 2-minute intervals each). While one partner is on the bike, the other will complete 6 bar-facing burpees, 6 power cleans, 6 front squats, and 6 more bar-facing burpees and then rest the remainder of the 2-minute interval until they return to the bike.

Tue, 02/26/19
Workout of the day

5 rounds on a :90 Timer

5-15 Toes to bar +

40 ft. DB Lunge

3 Rounds for time

50 Double-unders

2:00 Handstand hold

35 Abmat Sit-ups

Mon, 02/25/19
Workout of the day

7 Rounds for time

10 Power snatch (75/55)

10 Pull-ups (C2B)

4-5 Rounds not for time

2 Snatches (build in load)

3-5 Strict pull-ups

*If 3-5 strict pull-ups is not challenging enough, make them strict chest-to-bar!

Fri, 02/22/19
CrossFit Open Workout 19.1

Complete as many rounds as possible in 15 minutes of

19 wall-balls

19 calorie row

Full workout details here.

Thu, 02/21/19
Workout of the day

8:00 EMOM

A. 10 - 50 ft HS walk

B. 1:00 Ski

2:00 Rest

8:00 EMOM

A. 5-10 Strict pull-ups

B. :30 DB Lunge

2:00 Rest

8:00 EMOM

A. 10 - 15 GHD Sit-ups

B. 1:00 Hand over hand sled pull

Wed, 02/20/19
Workout of the day

Every 3:00 x 5 sets

15-12-9-6-3

Power snatches

-Add weight each round

-Shoot for unbroken sets

7:00 AMRAP

3 Power cleans (115/80)

3 Hang power cleans

3 Push jerks

10-20-30-40-50... double-unders(increase DU by 10 reps every round)

Tue, 02/19/19
Workout of the day

Front Squat

8 x 3

:03 pause in the bottom on the first 4 sets

5 Rounds for time

15 Wall balls

10 Burpee box jump-overs

Mon, 02/18/19
Partner Workout

10:00 AMRAP

A. 1:00 Echo Bike

B. 12 Pull-ups (C2B)

2:00 Rest

10:00 AMRAP

A. 1:00 Row

B. 16 DB Snatches

Fri, 02/15/19
CrossFit Open Workout 14.4

As Many Reps As Possible in 14 Minutes

60 Calorie Row

50 Toes to Bar

40 Wall Ball Shots (M=20lbs, F=14lbs)

30 Cleans (M=135lbs, F=95lbs)

20 Muscle-ups

Thu, 02/14/19
Workout of the day

8:00 AMRAP

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

DB Front Squat

Complete a 20 ft. HS walk after every round of squats

10:00 EMOM

A. 5 Deadlifts

B. 5-10 HSPU

Wed, 02/13/19
Partner Workout

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

Calorie Echo Bike*

DB Snatch + hang clean & jerk

Burpee box jump-over

One works, one rests on bike and burpees. On DB snatch and C & J, both athletes work simultaneously. One completes the snatches, the other does the hang c & j. Use one DB for snatch and one DB for hang c & j. Alternate arms on both movements.

*Echo bike cals:MM: 50-40-30-20-10FF: 40-30-20-10-5MF: 45-35-25-15-10

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