Daily Workouts
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
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!
21:00 AMRAP
15 Wall balls
10 Toes to bar
At 0:00, 7:00, and 14:00 on the clock, run 800m
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
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
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
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!
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)
Thruster
Build to a heavy triple
8:00 AMRAP
8 Thrusters (100/70)
8 Lateral burpees
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
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
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!
Power Snatch
5 x 3
CrossFit Open Workout 16.3
7:00 AMRAP
10 Power snatch (75/55)
3 Bar muscle-ups
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")
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
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
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!
5 rounds for time
400m Run
15 DB Thrusters (50/35)
11:00 AMRAP
11 Power Cleans (135/95 lb)
11 Burpees Over the Bar
19 Deadlifts (135/95 lb)
18 Pull-Ups
11/11/1918The Armistice of 11 November 1918 was the armistice that ended fighting on land, sea and air in World War I between the Allies and their opponent, Germany.
"Bert"
For time
50 burpees
400m run
100 push-ups
400m run
150 walking lunges
400m run
200 squats
400m run
150 walking lunges
400m run
100 push-ups
400m run
50 burpees-Run together and split reps between partners any way you choose.
20:00 EMOM (5 rounds)
:50 Bike
:40 Double-unders
:30 Russian KB swing
:20 L-sit
*EMOM stands for every minute on the minute
Back Squat
5 x 5
Push Press
5 x 3
Weighted Pull-up
5 x 3 This is week 3 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!
21-15-9 reps for time
Deadlifts (225/155)
Box Jumps (24"/20")
Rest until 10:00 on the clock. Then begin the following couplet:
5 rounds for time
15 Wall balls (20/14)
15/12 Calorie row
7:00 AMRAP
7 Shoulder to Overhead (155/105)
7 Burpees
7 Pull-ups (chest-to-bar)