Monday 1-1-24

 Monday 1-1-24

Teams of 2

30 Rounds

6 Box Step-Overs (50/35)

4 Box Dips

2 Box Jumps (24/20)

*Every 3:00, both complete 20 Toe Taps to Target

Accessory:

3-5 Sets

20 Plank Up-Downs

20 Toe Reaches

Saturday 12-30-23

 Saturday 12-30-23

NEW YEARS EVE WOD

31 Dumbbell Deadlifts 

28 Dumbbell Push Press 

31 Dumbbell Front Squats

30 Pull-Ups

31 Sit-Ups

30 Dumbbell Thrusters

31 Lateral Jumps Over Dumbbells 

31 V-Ups

30 Dumbbell Lunges

31 Double Unders 

30 Burpee to Overhead 

31 Alternating DB Snatches

DB (50s/35s)

Buy Out: 2023 Meter Row

Total Reps = 365 Days!

10:00am class only! Reserve on MindBody app!🥳

Friday 12-29-23

 Friday 12-29-23

Choose: SKILL or MOBILITY to work on

Conditioning:

EMOM x 20

Minute 1: 40 Speed Steps

Minute 2: 10 Deadlifts at 55-60% of 1RM

Minute 3: 40 Double Unders 

Minute 4: 12-15 Wallballs (20/14)

Minute 5: Rest

Wednesday 12-27-23

 Wednesday 12-27-23

Strength Static Holds

4 Rounds Tabata

- Bottom of Overhead Squat (55/35)

- Wall Sit

- Handstand Hold

- Rest

Conditioning:

On the 2:30 x 5

7 Hang Power Snatches (95/65)

7 Toes to Bar

7 Push-ups 

*Slowest round is score.

Tuesday 12-26-23

 Tuesday 12-26-23

4 Rounds

1:00 Ski, Bike or Row

:45 DB Overhead Walking Lunges (50s/35s)

:15 Rest

1:00 Ski, Bike or Row

:45 Wall Walks

:15 Rest

1:00 Ski, Bike or Row

:45 Air Squats 

:15 Rest

Accessory Strength:

Accumulate 100 Plank Walks and 100 Toe Reaches

Saturday 12-23-23

 Saturday 12-23-23

“12 DAYS OF CROSSFIT”

1 Clean

2 Push Press

3 Deadlifts

4 Burpees

5 Toes to Bar

6 Box Jumps

7 Handstand Push Ups

8 Reverse Goblet Lunges

9 Kettlebell Swings

10 Alternating Pistols

11 AbMat Sit-Ups

12 Thrusters

Barbell (135/95)

Kettlebell (53/35)

Box (24/20)

Friday 12-22-23

 Friday 12-22-23

Teams of 2

AMRAP 21

80 Ft Handstand Walk

16 Shuttle Runs

32 Box Step Ups (24/20)

*Every 3:00, both complete 10 Kick-Outs

Wednesday 12-20-23

 Wednesday 12-20-23

Deadlift

Conditioning:

100 Single Unders 

25 Power Cleans (155/105)

100 Speed Steps

25 Power Cleans (155/105)

100 Double Unders

Cap 15:00

Tuesday 12-19-23

 Tuesday 12-19-23

Shoulder to Overhead

Conditioning:

4 Rounds

5 Burpees

10 Handstand Push-ups 

15 Lateral Jumps Over Parallette

Monday 12-18-23

 Monday 12-18-23

Conditioning:

AMRAP 15

15 Toes to Bar 

20 Wallballs (20/14)

25 Calorie Row 

Core Strength:

Accumulate 4:00 Forearm Plank on Wallball

Accumulate 100 Wallball Sit-ups (20/14)

Friday 12-15-23

 Friday 12-15-23

Power Cleans

Conditioning:

20 Thrusters

15 Pull-ups 

10 Thrusters 

5 Pull-ups 

10 Thrusters

15 Pull-ups 

20 Thrusters 

BB (105/85)

Wednesday 12-13-23

 Wednesday 12-13-23

Conditioning:

5 Rounds

Work 1:30/Rest :30

10 KB Goblet Box Step Overs

10 Burpees

Max Toes to Bar

*Score is total Toes to Bar

KB (53/35) Box (24/20)

Accessory Strength:

3 Sets

:30 Handstand Hold

:30 Glute Bridge Abductions

:30 Chin Over Bar

Rest :30-:60 after the “Holds”

Tuesday 12-12-23

 Tuesday 12-12-23

Row Conditioning:

Max Calories

5:00

4:00

3:00

2:00

1:00

*Rest 1:00 after each round.

*Score is total calories.

Accessory Strength:

3 Sets

15 Seated Double DB Press

15 DB Pullovers

15 Double DB Lateral Raises

Monday 12-11-23

 Monday 12-11-23

Conditioning:

EMOM x 4

5 Power Snatches

Rest 1:00

EMOM x 4

5 Overhead Squats

Rest 1:00

EMOM x 4

3 Power Snatches + 3 Overhead Squats 

BB: 75% of 1RM Power Snatch

Core Blast:

4 Rounds

Work :20/Rest :20

-Hollow Tuck-ups 

-Alternating Single Leg Pike Lifts

-Star Plank

Saturday 12-9-23

 Saturday 12-9-23

Teams of 2

AMRAP 21

9 Dumbbell Deadlifts 

6 Dumbbell Hang Clean and Jerks

3 Dumbbell Front Squats

*Every 3:00, both complete 10 Burpee Box Jump Overs.

DB(50s/35s)

Box (30/24)

Friday 12-8-23

 Friday 12-8-23

3 Rounds

2:00 @ each station

-Ski Erg :30 Sprint/:30 Rest x 2

-Handstand Walk/Progressions 

-Shuttle Runs :90 Run/:30 Rest

-Sandbag Carry :45 Carry/:15 Rest x 2

-Bike :30 Sprint/:30 Rest x 2

-Toes to Bar AMRAP sets of 3

Wednesday 12-6-23

 Wednesday 12-6-23

Push Press & Push Jerk

Conditioning:

50-40-30-20

Calorie Row 

Wallballs (20/14)

Cap 15:00

Tuesday 12-5-23

 Tuesday 12-5-23

Cleans

Conditioning:

1 Wall Walk

5 Cleans

2 Wall Walks

5 Cleans 

3 Wall Walks

5 Cleans 

3 Wall Walks

5 Cleans 

2 Wall Walks

5 Cleans

1 Wall Walk

BB (135/95)

Monday 12-4-23

 Monday 12-4-23

Deadlifts 

Conditioning:

On the 2:00 x 6

10 Chest to Bar Pull-ups 

10 Lateral Burpees Over Bar

*Slowest round is score.

Saturday 12-3-23

 Saturday 12-3-23

Teams of 3

AMRAP 21

Specifics will be posted at class…however, the following movements will be involved:

Speed Steps

Plank

Plate Ground to Overhead

Lateral Plate Side Step Overs

Sandbags Over Boxes

Friday 12-1-23

 Friday 12-1-23

Cleans

Conditioning:

5 Rounds

6 Shoulder to Overhead

8 Back Squats 

10 Back Rack Lunges

BB(155/105)

Wednesday 11-29-23

 Wednesday 11-29-23

Snatch

Conditioning:

AMRAP 10

5 Pull-ups 

10 Thrusters (115/85)

Tuesday 11-28-23

 Tuesday 11-28-23

Conditioning:

AMRAP 15

5-10-15-20 and so on

DB Goblet Box Step Overs

DB Hang Clean and Jerks (Right Arm)

DB Hang Clean and Jerks (Left Arm)

DB (50/35)

Box (24/20)

Accessory Strength:

3-4 Sets

12-15 DB Pullovers

12-15 DB Kickbacks (each arm)

12-15 DB Split Squats (each leg)

Monday 11-17-23

 Monday 11-27-23

Skill Session:

Handstand Walk/Progressions 

Double Unders

Conditioning:

On the 4:00 x 5

18/15 Calorie Row 

15 Box Jumps (24/20)

12 Toes to Bar

*Slowest round is score.

Saturday 11-25-23

 Saturday 11-25-23

Teams of 3 or 4

“Conga” Style

4 Rounds

10/8 Calorie Row 

15 Kettlebell High Pulls

15 Lateral Jumps Over Parallette 

15 KB Russian Twists

10/8 Calorie Assault Bike

KB (53/35)

Friday 11-24-23

 Friday 11-24-23

AMRAP 24

11 Thrusters 

24 Hang Power Cleans

11 Air Squats 

24 Double Unders 

11 Kettlebell Swings

24 Front Squats 

11 Push-ups 

24 Lunges

BB (95/65)

KB (53/35)

Wednesday 11-22-23

 Wednesday 11-22-23

Push Press + Push Jerk

Conditioning:

On the 2:00 x 5/Rest 1:00

15/12 Calorie Row 

Max Burpee Box Jump Overs (24/20)

Tuesday 11-21-23

 Tuesday 11-21-23

Conditioning Part 1:

AMRAP 15

15 Wallball Sit-ups 

20 Plank Over Wallballs

25 Wallballs

WB (20/14)

Conditioning Part 2:

EMOM x 5

5 Chest to Bar Pull-ups + 5 Toes to Bar 

Rest 1:00

EMOM x 5

25 Double Unders + 10 Plank Up/Downs

Monday 11-20-23

 Monday 11-20-23

Front Squats

Conditioning:

Teams of 2

AMRAP 18

80 Ft Handstand Walk

160 Ft DB Front Rack Walking Lunges

320 Ft Shuttle Runs

DB (50s/35s)

Wednesday 11-15-23

 Wednesday 11-15-23

Conditioning:

1-2-3-4-5-4-3-2-1

Power Clean (95/65)

Push Press (95/65)

Back Squat (95/65)

Immediately into…

5:00 to establish 3RM Deadlift

Accumulate 10-15:

1 Wall Walk + 1 Strict Wall Facing Handstand Push-up

Tuesday 11-14-23

 Tuesday 11-14-23

Conditioning:

40-30-20-10

Toes to Bar

10-20-30-40

Calorie Row

Accessory Strength:

3-4 Sets

10 Hand Assisted Single Leg DB RDL each

10 DB Goblet Hold Tall Kneeling to Stand

10 Single Leg Stride Jumps each

Monday 11-13-23

 Monday 11-13-23

On the 1:30 x 6

1 Push Press + 2 Push Jerks

Conditioning:

AMRAP 10

30 Double Unders

20 Alternating DB Snatches (50/35)

10 Burpees Over DB

Saturday 11-11-23

 Saturday 11-11-23

CHAD 1000X

The Workout

1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:

1. Slick/Beginner // No rucksack. You pick the height of the step-ups.

2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use 20" box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”

— Sara Wilkinson

Suicide Awareness

The Veterans Day "CHAD" Hero WOD goes beyond the Veteran, CrossFit, and GORUCK communities — it is for everyone. Chad was the oldest of four siblings and a born overachiever. He was good at everything, but couldn’t reach out for help even to those of us who would do anything for him.

There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use "CHAD" as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love. Tomorrow is never promised.

To officially register:

https://chad1000x.com/

Wednesday 11-8-23

 Wednesdays 11-8-23

Front Squats & Back Squats 

Conditioning:

On the 2:00 x 5

7 Right Single Arm KB Overhead Squats

7 Left Single Arm KB Overhead Squats

7 Kettlebell Swings

KB (53/35)

*Slowest round is score.

Tuesday 11-7-23

 Tuesday 11-7-23

Conditioning:

AMRAP 15

5 Shuttle Runs

10 Double DB Clean and Jerks

5 Shuttle Runs

10 Double DB Burpee to Overhead

5 Shuttle Runs

10 Double DB Farmers Hold Reverse Lunges

DB(50s/35s)

Accessory Work:

4 Sets

10 Plank DB Pull Throughs

10 DB Bench Pull Overs

10 Feet Elevated Plate Walks

Monday 11-6-23

 Monday 11-6-23

Deadlifts

Conditioning:

EMOM x 6 (Alternating Movements)

10 Shoulder to Overhead (115/85)

10 Chest to Bar Pull-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

35 Double Unders

15 Hang Power Cleans (115/85)

Saturday 11-4-23

 Saturday 11-4-23

Teams of 2

AMRAP 18

2 Wall Walks

6 Push-ups 

10 Pull-ups 

14 Air Squats 

18 Kick Outs

40 Speed Steps

Into…

AMRAP 4

KB Russian Twists (53/35)

Friday 11-3-23

 Friday 11-3-23

Snatch

Conditioning:

AMRAP 10

20 Calorie Row 

10 Overhead Squats (115/85)

5 Burpees Over the Erg

Accessory Work:

3 Rounds Tabata

- Handstand Hold

- Tuck Hold

- Hollow Hang

- Arch Hang

Wednesday 11-1-23

 Wednesday 11-1-23

Conditioning:

30 Wallballs (20/14)

25 Toes to Bar

20 Box Jumps (24/20)

25 Toes to Bar

30 Wallballs (20/14)

Cap 15:00

Plyometrics:

3 Sets

10 Single Leg Stride Jumps

10 Depth Drops + Vertical Jump

10 Double KB Deadlift + Vertical Jump 

20 Fast Skipping

Tuesday 10-31-23

 Tuesday 10-31-23

Skill: Handstand Walk/Progressions 

Conditioning:

4 Rounds

Work :30/Rest :30

- Bike Calories

- Loaded Pike Stretch

- Sandbag Bear Hug Carry

- Wall Walks

- Row Calories 

- Alternating Single Leg Pike Lifts

- Ski Erg Calories 

- Deadbug Pull Overs

- Goblet Tall Kneeling to Stand

- Hamstring Curls on Erg

*Score is total machine calories.

Monday 10-30-23

 Monday 10-30-23

On the 2:00 x 6

Complex: 

1 Hang Clean

1 Clean

1 Front Squat

Conditioning:

Work 1:00/Rest 1:00 x 4

30 Double Unders

Max Shoulder to Overhead 

Barbell Loading 

1) 155/105

2) 135/95

3) 115/85

4) 105/75

Saturday 10-28-23

 Saturday 10-28-23

Farewell WOD

Teams of 2

AMRAP 20

160 Ft Farmers Carry Forward and Reverse (50s/35s)

20 Alternating DB Snatches (50/35)

5 Syncro Burpees

Friday 10-27-23

Friday 10-27-23

Conditioning:

6 Rounds

Work 1:00/Rest :30

8 Box Jump Overs (24/20)

Max Pull-ups 

Front Squats

Wednesday 10-25-23

 Wednesday 10-25-23

Conditioning:

AMRAP 15

3-6-9-12 and so on

Toes to Bar

Handstand Push-ups 

Find a heavy single Deadlift.

Tuesday 10-24-23

 Tuesday 10-24-23

Conditioning:

2 Rounds

50 Calorie Row

40 Wallballs (20/14)

30 Double Unders

20 Burpees 

Accessory Work:

Accumulate

100 Wall Facing Shoulder Taps

10 Wall Walks

Monday 10-23-23

 Monday 10-23-23

Conditioning:

10 Rounds

5 Deadlifts

3 Front Squats

1 Push Jerk

Cap 10:00

Build to a heavy single Push Jerk

Friday 10-20-23

 Friday 10-20-23

Conditioning:

AMRAP 4

30 Toe Taps to Plate

20 Plate Ground to Overhead

10 Plate Press Out Squats

Rest 1:00

AMRAP 4

30 Lateral Plate Tap Overs

20 Plate Press Outs

10 Plate Press Out Rotations

Rest 1:00

AMRAP 4

30 Lateral Jumps Over Plate

20 Plank Walks Over Plate

10 Plate Grip Release 

Plate (35/25)

Accessory Work:

Calf Raises 10 x 4

Tibialis Raises 10 x 4

Hollow/Arch Rolls 10 x 2

Wall Sit :30 x 2

Wednesday 10-18-23

 Wednesday 10-18-23

Conditioning:

Teams of 2

AMRAP 20

80 Ft DB Farmers Carry (50s/35s)

40 DB Goblet Lunges

80 Ft DB Single Arm Overhead Carry (50/35)

40 Goblet Squats (50/35)

*Every 4:00, complete 20 Jumping Jacks

Accessory Work:

Accumulate 

2:00 Right Side Plank

2:00 Left Side Plank

2:00 Plank

Tuesday 10-17-23

 Tuesday 10-17-23

Conditioning:

AMRAP 5

20 Box Step Ups 24/20)

10 Push-ups 

Rest 2:00

AMRAP 5

20 Lateral Box Step Overs (24/20)

10 AbMat Sit-ups 

Accessory Work:

30-20-10

Arch/Hollow Hang

Plank Hip Dips

Static Hollow Hang

Monday 10-16-23

 Monday 10-16-23

Conditioning:

On the 1:30 x 3

10 Kettlebell Suitcase Deadlifts (5/side)

8 Russian Kettlebell Swings

6 Burpees

Rest 3:00

On the 1:30 x 3

6 Burpees

8 Russian Kettlebell Swings

10 Kettlebell Suitcase Deadlifts (5/side)

KB(53/35)

Accessory Work:

3 Sets

15 Banded Lat Pull Downs

12 Banded Face Pulls

9 Spanish Squats

Saturday 10-14-23

 Saturday 10-14-23

Teams of 2

4 Rounds

(:20 + :20 every movement)

- Speed Steps

- DB Shoulder to Overhead 

- Broad Jumps 

- DB Deadlifts

- Lateral Jumps Over Dumbbells

- DB Burpees

Rest 1:00

DB(50s/35s)

Friday 10-13-23

 Friday 10-13-23

Push Press

Conditioning:

AMRAP 12

1-2-3-4 and so on…

Rope Climbs

10 Box Jumps

10 Push-ups 

*After every rope climb set.

Accessory Work:

3 Sets

10 Single Leg DB RDL/side

10 Single Leg Hip Thrust/side

20 Tuck Ups

Wednesday 10-11-23

 Wednesday 10-11-23

Deadlifts 

Cleans

Conditioning:

On the 1:30 x 5

6 Lateral Burpees Over the Bar

6 Clean and Jerks

Tuesday 10-10-23

 Tuesday 10-10-23 

On the 1:30 x 8

Snatches 

Conditioning:

AMRAP 7 

30 Double Unders 

20 Reverse Lunges 

10 Handstand Push-ups 

Immediately into…

4:00 to establish a heavy single snatch.

Monday 10-9-23

 Monday 10-9-23

Front Squats and Back Squats

Conditioning:

EMOM x 8 (Alternating Movements)

Wallballs (20/14)

Chest to Bar Pull-ups 

Rest 2:00 

EMOM x 8 (Alternating Movements)

Wall Walks

Toes to Bar

Friday 10-6-23

 Friday 10-6-23

Deadlifts

Muscle Snatch

Conditioning:

10 Hang Power Snatches

20 Double Unders 

15 Hang Power Snatches

30 Double Unders 

15 Hang Power Snatches

20 Double Unders

10 Hang Power Snatches

BB(95/65)

Wednesday 10-4-23

 Wednesday 10-4-23

Tempo Front Squats 

Conditioning:

3 Rounds

15/12 Calorie Row 

18 Air Squats

25 Alternating Dumbbell Snatches (50/35)

Tuesday 10-3-23

 Tuesday 10-3-23

Conditioning:

AMRAP 15

10 Shuttle Runs (25 ft. length x 2 = 1 Shuttle)

10 Push-ups 

10 Pull-ups 

10 AbMat Sit-ups 

Accessory Work:

3 Sets

50 Ft. Single Arm Overhead Plate Carry (each arm)

:30 Wall Assisted Handstand Hold

12 Tall Kneeling KB Horn Tricep Extensions

12 Tall Kneeling KB Horn Bicep Curls

Monday 10-2-23

 Monday 10-2-23

Press and Push Press

3 Position Cleans

Conditioning:

AMRAP 6

3-6-9 and so on

Power Cleans (115/85)

Shoulder to Overhead (115/85)

Friday 9-29-23

 Friday 9-29-23

3 Rounds

Work 2:00/Rest :30

- Ski Erg :25 x 2

- Hip Band Side Shuffle :20/side x 2

- Negative Pull-ups 

- Single Leg KB Deadstop RDL 6-8/side x 2

- Banded Toes to Bar Accumulate 15-20

- Sandbag Cleans Accumulate 10-15

Wednesday 9-27-23

 Wednesday 9-27-23

EMOM x 10

1 Push Press

Conditioning:

21-15-9

Thrusters (95/65)

Toes to Bar

Cap 10:00

Accessory Work:

Accumulate 4:00 Weighted Forearm Plank

Tuesday 9-26-23

 Tuesday 9-26-23

Conditioning:

2 Rounds

40 Single Unders

20 Lateral KB Box Step Overs

20 Russian KB Twists

40 Speed Steps

15 Lateral KB Box Step Overs

15 Russian KB Twists

40 Double Unders 

10 Lateral KB Box Step Overs

10 Russian KB Twists

KB (53/35)

Box (24/20)

Cap 20:00

Accessory Work:

3 Sets

10 Double Dumbbell Hammer Curls

10 Double Dumbbell Bent Over Rows

10 Double Dumbbell Glute Bridge Floor Press

Monday 9-25-23

 Monday 9-25-23

Front Squats and Back Squats 

Conditioning:

On the 2:30 x 5

10 Hang Power Cleans

8 Front Rack Reverse Lunges

6 Bar Facing Burpees

BB (155/105)

Saturday 9-23-23

 Saturday 9-23-23

Teams of 2

Work 6:00/Rest 2:00

Round 1: 

40 Calorie Row 

30 Box Jumps (24/20)

Max Toes to Bar

Round 2:

40 Calorie Row 

20 Box Jumps (24/20)

Max Toes to Bar

Round 3:

40 Calorie Row 

10 Box Jumps (24/20)

Max Toes to Bar

Friday 9-22-23

 Friday 9-22-23

Push Press

Conditioning:

AMRAP 10

1-2-3-4-5 and so on

Wall Walks

5-10-15-20-25 and so on

Wallballs (20/14)

Wednesday 9-20-23

 Wednesday 9-20-23

Deadlifts @ 84% of 5RM

Conditioning:

EMOM x 3

10 Strict Pull-ups

Rest 1:00

EMOM x 3

10 Clean and Jerks

Rest 1:00

EMOM x 3

10 Strict Handstand Push-ups 

Rest 1:00

EMOM x 3

10 Clean and Jerks

Tuesday 9-19-23

 Tuesday 9-19-23

Conditioning:

ARMAP 15

2-4-6-8-10 and so on…

Burpee Box Jump Overs (24/20)

*Complete 4 Laps of DB Farmers Carry (50s/35s)

Accessory Work:

3 Sets

10-15 Foot Assisted Box Lat Pushdowns

10-15 Hamstring Bridges from Low Box

Monday 9-18-23

 Monday 9-18-23

On the 2:00 x 4

Front Squats

Conditioning:

30-20-10

Calorie Row

15-10-5

Power Snatches (95/65)

Friday 9-15-23

 Friday 9-15-23

Deadlifts 

Conditioning:

AMRAP 5 

10 Chest to Bar Pull-ups 

10 Front Rack Lunges (105/85)

Rest 2:30

AMRAP 5

10 Toes to Bar 

10 Back Rack Lunges (105/85)

Wednesday 9-13-23

 Wednesday 9-13-23

On the 2:00 x 5

Sets 1-4: 5 Push Press

Set 5: Max Push Press

On the 2:30 x 4

Sets 1-4: 5 Front Squats + 3 Back Squats 

Conditioning:

EMOM x 10 (Alternating Movements)

30 Speed Steps

20 Criss Cross V-Ups

Tuesday 9-12-23

 Tuesday 9-12-23

Strength Conditioning:

3 Rounds

Work 2:00/Rest :30

- Ski Erg :25 x 2

- Hand Supported Single Leg DB RDL

8/side x 2

- Jump Rope: Speed Steps :25 x 2

- Depth Drops :25 x 2

- Feet Assisted Box Lat Pushdowns

3-5 reps x 3

- Side Plank :20/side x 2

Monday 9-11-23

 Monday 9-11-23

“TWIN TOWERS”

Buy-In: 2,001 meter Row

Directly into

9 Rounds 

11 Burpees

3 Hang Cleans (135/95 lb)

4 Pull-Ups

3 Overhead Squats (135/95 lb)

This collective Hero workout is dedicated to the 343 FDNY firefighters who were killed on September 11th, 2001, in the terrorist attack on the World Trade Center.

The workout was designed by Coach April Fralick of CrossFit Loganville @crossfitloganville (Loganville, GA, USA). They first performed the workout in 2016 and have done it every year since then.

The rep scheme signifies the date of the attacks and the 343 firefighters killed in the incident.

We are honored to complete this workout as a community.🇺🇸🇺🇸🇺🇸

Saturday 9-9-23

 Saturday 9-9-23

Teams of 2

AMRAP 20

10 Syncro Right Arm DB Burpees to Overhead (50/35)

10 Syncro Left Arm DB Burpees to Overhead (50/35)

40 Jumping Jacks

10 Syncro Right Lateral DB Box Step Ups (50/35)(24/20)

10 Syncro Left Lateral DB Box Step Ups (50/35)(24/20)

40 Jumping Jacks

Friday 9-8-23

 Friday 9-8-23

Take 15:00 to establish a 3RM Push Press

Recovery/Prep:

3 Rounds

1:00 Bike, Run, or Row

:30 Hip Band Movements

Take 15:00 to establish 3RM Front Squat

Wednesday 9-6-23

 Wednesday 9-6-23

Take 15:00 to establish a 5RM Deadlift

Conditioning:

4 Rounds

Work 2:00/Rest 1:00

15/12 Calorie Row 

Max V-Ups

*Score is total V-Ups

Tuesday 9-5-23

 Tuesday 9-5-23

Conditioning:

AMRAP 10

4 Wall Walks

4 x 20 Foot DB Walking Lunges (50s/35s)

4 x 20 Foot Shuttle Runs

Accessory Strength:

4 Sets

12 Tall Kneeling KB Horn Tricep Curls

24 Alternating KB Gorilla Rows

12 Tall Kneeling Paloff Press (each side)

Monday 9-4-23

 Monday 9-4–23

Teams of 2

20 Rounds of “Cindy”

5 Pull-ups 

10 Push-ups 

15 Air Squats 

*One partner completes all the reps in a given movement, one partner completes the next and so on.

Immediately into…

Individual “Annie”

50-40-30-20-10

Double Unders

AbMat Sit-ups 

*Workout is completed after both partners have finished Annie.

Cap 25:00

*Photo courtesy of FaithRX

Saturday 9-2-23

 Saturday 9-2-23

Teams of 2

AMRAP 4

Toes to Bar/Hang

Rest 2:00

AMRAP 4

Box Jump Overs(24/20)/Wall Sit

Rest 2:00

AMRAP 4

Hang Power Cleans(75/55)/Front Rack Hold

Rest 2:00

AMRAP 4

Double Unders/Plank Hold

*Every time you switch, both complete 2 shuttle runs.

Friday 9-1-23

 Friday 9-1-23

Conditioning:

Work 2:00/Rest 1:00

3 Rounds 

15 Handstand Push-ups 

Max Calorie Row

3 Rounds 

15 Push-ups 

Max Calorie Row

*Score is total row calories.

Accessory Work:

3 Sets

10 Extension Box Jumps

20 Single Leg Hamstring Curls on Low Box (10/side)

:30 Side Plank Hold/Side

Wednesday 8-30-23

 Wednesday 8-30-23

EMOM x 4

3 Muscle Snatch @45-50%

Rest 2:00

EMOM x 4

3 Pause Below the Knee Snatch @50-55%

Rest 2:00

EMOM x 4

3 Hang Snatch @55-65%

Conditioning:

AMRAP 4

5 Shoulder to Overhead

10 Front Rack Lunges

Rest 2:00

AMRAP 4

10 Front Rack Lunges

5 Shoulder to Overhead

BB(135/95)

Tuesday 8-29-23

 Tuesday 8-29-23

Skill Session:

Handstand Walk or Pistols

Conditioning:

On the 1:30 x 8

10 DB Deadlifts (50s/35s)

8 AbMat Sit-ups 

6 Burpees Over Dumbbells

*Slowest round is score.

Monday 8-28-23

 Monday 8-28-23

Conditioning:

AMRAP 6

30 Single Unders

20 Wallballs (20/14)

10 Toes to Bar

Rest 3:00

AMRAP 6

30 Double Unders

20 Wallballs (20/14)

10 Pull-ups 

Accessory Work:

4 Sets

8-12 Double Dumbbell Hammer Curls

8-12 Single Dumbbell Tricep Extensions

Saturday 8-26-23

 Saturday 8-26-23

Teams of 2

AMRAP 24

Buy In: 800 Meter Farmers Carry

40 Calorie Row

40 Double DB Box Step Ups

40 DB Shoulder to Overhead 

DB (50s/35s)

Box (24/20)

Friday 8-24-23

 Friday 8-25-23

Conditioning:

EMOM x 5

2 Muscle Snatch @45-50%

Rest 2:00

EMOM x 5

2 Pause Below the Knee Snatch @50-55%

Rest 2:00

EMOM x 5

2 Hang Snatch @55-60%

Finisher!

6 Overhead Squats (95/65)

30 Lateral Jumps Over Bar

4 Overhead Squats (95/65)

20 Lateral Jumps Over Bar

2 Overhead Squats (95/65)

10 Lateral Jumps Over Bar

Wednesday 8-23-23

 Wednesday 8-23-23

On the 2:00 x 6

3 Hang Cleans

Conditioning:

On the 1:30 x 8

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Bar Facing Burpees

BB (135/95)

*Slowest round is score.

Tuesday 8-22-23

 Tuesday 8-22-23

Conditioning:

AMRAP 25

Buy In: 1600 Meter Run

60 Double Unders

50 Foot DB Farmers Carry Walking Lunges (50s/35s)

40 Alternating DB Snatches (50/35)

Accessory:

Accumulate 4:00 Plank

Monday 8-21-23

 Monday 8-21-23

Conditioning & Strength

3 Rounds

2:00/Station, :30 Rest

* Ski Erg :25 x 2

* Overhead Squat :30 Hold at Bottom :30 Rest :30 Hold at Top

* Toes to Bar Complex

* Overhead Lunge Hold :25/side

* Pull-up Negatives 3-5 reps, :30 Rest after each set

* Tuck Hold :30 x 2

Saturday 8-19-23

 Saturday 8-19-23

Teams of 2

AMRAP 21

50 Press Out Squats

40 Plate Press Sit-ups 

30 Burpees Over the Plate

*Every 3:00 both complete 20 Plate Taps.

Plate (25/15)

Friday 8-18-23

 Friday 8-18-23

Skill Session

Rope Climbs or Double Unders or Cross Over Single Unders 

Conditioning:

2 Rounds 

25 Hang Cleans (135/95)

25 Shoulder to Overhead (135/95)

Cap 15:00

Wednesday 8-16-23

 Wednesday 8-16-23

Conditioning:

12-6-3-6-12

Thrusters(95/65)

Pull-ups 

Accessory Work:

4 Sets

:30 Handstand Hold

:30 Hollow Hang

:30 Plank Hold (forearms)

:30 Wall Sit (just below parallel)

Tuesday 8-15-23

 Tuesday 8-15-23

Conditioning:

5 Rounds

Work 2:00/Rest 1:00

10 KB Goblet Box Step Overs (24/20)(53/35)

10 Box Jumps (24/20)

+ Max Calorie Row

Score is total calories.

Accessory Work:

4 Rounds of Tabata

- Hip Band Side Steps to Right

- Hip Band Side Steps to Left

- Hollow Tuck Holds

- Arch Hold

Monday 8-14-23

 Monday 8-14-23

Ankle and Shoulder Mobility 

Conditioning:

EMOM x 6 (Alternating Movements)

4 Wall Walks

12 Toes to Bar 

Rest 2:00

EMOM x 6 (Alternating Movements)

14 Single Arm DB Overhead Squats (50/35)

10 Double Jump Burpees

Rest 2:00

EMOM x 6 (Alternating Movements)

50 Double Unders 

12 Ring Rows

Saturday 8-12-23

 Saturday 8-12-23

Teams of 2

AMRAP 20

20 Shuttle Runs

40 KB Suitcase Deadlifts (53/35)

40 Kettlebell Swings (53/35)

40 Plank Over Kettlebell (53/35)

Friday 8-11-23

 Friday 8-11-23

On the 2:00 x 8

Sets 1-2: 3 Position 1 Snatches

Sets 3-4: 3 Position 2 Snatches

Sets 5-8: 2 Snatches

Conditioning:

50 Calorie Row

15 Power Snatches (135/95)

50 Double Unders

15 Power Snatches (135/95)

50 Calorie Row 

Cap 16:00

Wednesday 8-9-23

 Wednesday 8-9-23

Conditioning:

5 Rounds

Work 2:00/Rest 1:00

15/12 Calorie Row + Max Wallballs (20/14)

Score is total Wallballs.

Core Blast:

3 Sets

12-16 Banded Knee Drives

12-16 Kneeling DB Recline and Twists

12-16 DB Wood Chops

Tuesday 8-8-23

 Tuesday 8-8-23

On the 2:00 x 6

1 Complex

Complex =

2 Deadlifts + 1 Hang Clean + 1 Clean

Conditioning:

15-12-9

Power Cleans

Push Press

9-6-3

Squat Cleans

Push Jerks

BB (155/105)

Monday 8-7-23

 Monday 8-7-23

Conditioning:

400 Meter Run

20 Right Leg Pistols

20 Left Leg Pistols

400 Meter Run

15 Right Leg Pistols

15 Left Leg Pistols

400 Meter Run

10 Right Leg Pistols

10 Left Leg Pistols

Cap 12:00

Skill Session:

Handstand Walk or Toes to Bar

Saturday 8-5-23

 Saturday 8-5-23

Teams of 3

3 Rounds

Max Reps

2:00 Bike Calories

2:00 Alternating Dumbbell Snatches (50/35)

2:00 Box Jumps (24/20)

2:00 Alternating Dumbbell Hang Clean and Jerks (50/35)

Friday 8-4-23

 Friday 8-4-23

Conditioning:

EMOM x 3

10 Deadlifts @70%

Rest 2:00

EMOM x 3

60 Single Unders

Rest 2:00

EMOM x 3

10 Snatches @70%

Rest 2:00

EMOM x 3

60 Double Unders

Rest 2:00

EMOM x 3

10 Front Squats @70% of Clean

Wednesday 8-2-23

 Wednesday 8-2-23

Conditioning:

3-6-9-12-9-6-3

DB Thrusters (50s/35s)

DB Box Step Overs (50s/35s)(24/20)

Cap 10:00

Accessory Work:

4 Sets

12 Double DB Floor Press

12 Double DB Rows

80 Foot Double DB Overhead Walk

*Rest as needed.

Tuesday 8-1-23

 Tuesday 8-1-23

Conditioning Part 1:

1600 Meter Run

Conditioning Part 2:

Work :45/Rest :15

4 Rounds

-Max Wall Walks

-Max Pull-ups 

-Max Burpees

-Max V-ups

Monday 7-31-23

 Monday 7-31-23

Conditioning:

Work 3:00/Rest 2:00 x 3

1) 20 Calorie Row + Max Clean and Jerks @55%

2) 20 Calorie Row + Max Clean and Jerks @70%

3) 20 Calorie Row + Max Clean and Jerks @85%

Accessory Work:

Tabata 

6 Rounds

- Hamstring Curls

- Banded Side Steps (Traveling Right)

- Banded Side Steps (Traveling Left)

Saturday 7-29-23

Saturday 7-29-23

Teams of 2

AMRAP 24

Buy In: 240 Calorie Row

5 Shoulder to Overhead (95/65)

10 Front Rack Lunges (95/65)

*Each person completes an entire round then switch.

*Every 4:00, both complete 10 Kickouts.

Friday 7-28-23

 Friday 7-28-23

Conditioning:

AMRAP 5

2-4-6-8….

Toes to Bar

Burpees

Rest 3:00

AMRAP 5

2-4-6-8…

Chest to Bar Pull-ups 

Push-ups 

Rest 3:00

AMRAP 5

2-4-6-8…

Bar Muscle Ups

Handstand Push-ups 

Finisher!

1 Wall Walk

2 x 20 Foot Broad Jumps

3 x 40 Foot Shuttle Runs

Wednesday 7-26-23

 Wednesday 7-26-23

Skill Session:

Handstand Walk or Double Unders

Conditioning:

1600 Meter DB Farmers Carry

*Every 200 Meters complete 10 DB Shoulder to Overhead 

DB(50s/35s)

Cap 30:00

Tuesday 7-25-23

 Tuesday 7-25-23

Conditioning:

On the 6:00 x 4

400 Meter Run 

20 Kettlebell Swings (53/35)

20 KB Goblet Lunges (53/35)

*Slowest round is score.

Core Blast!

3-4 Super Sets

10 Hollow Rocks

10 Arch Pulses

10 V-Ups

Monday 7-24-24

 Monday 7-24-23

Snatch Technique & Drills

Conditioning:

EMOM x 6 (Alternating Movements)

50 Single Unders

5 Snatches (135/95)

Rest 2:00

EMOM x 6 (Alternating Movements)

40 Double Unders 

10 Overhead Squats (135/95)

Rest 2:00

EMOM x 6 (Alternating Movements)

30 Lateral Jumps Over the Bar 

5 Snatches (135/95)

Friday 7-21-23

 Friday 7-21-23

On the 1:30 x 8

Sets 1-2: 3 Position 2 Muscle Cleans

Sets 3-4: 3 Position 2 Power Cleans 

Sets 5-6: 3 Position 2 Cleans

Sets 7-8: 2 Cleans

Conditioning:

50 Wallballs (20/14)

40 Hang Power Cleans (135/95)

30 Shoulder to Overhead (135/95)

20 Toes to Bar

10 Wall Walks 

Cap 15:00

Wednesday 7-19-23

 Wednesday 7-19-23

Row Technique and Drills

Conditioning:

50 Calorie Row

10 Burpees Over the Erg

40 Calorie Row

10 Burpees Over the Erg

30 Calorie Row 

10 Burpees Over the Erg

Accessory Work:

Accumulate 20 Strict Pull-ups and 3:00 Handstand Hold

Tuesday 7-18-23

 Tuesday 7-18-23

Conditioning:

Buy In: 1600 Meter Run 

3 Rounds

15 Deadlifts @70%

15 Box Jumps (30/24)

Cap 20:00

Accessory Work:

3-4 Super Sets

10 Double DB Hammer Curls

10 DB Plank Rows

Rest 2:00 after each super set.

Monday 7-17-23

 Monday 7-17-23

On the 2:00 x 8

Sets 1-2: 3 Position 1 Snatches

Sets 3-5: 3 Position 2 Snatches

Sets 6-8: 2 Snatches

Conditioning:

AMRAP 7

35 Double Unders 

7 Overhead Squats @ 85% of 1RM Snatch

Immediately into…

5:00 to establish a heavy single snatch.

Saturday 7-15-23

 Saturday 7-15-23

Teams of 3-4

6 Rounds

10 Muscle Cleans (75/55)

10 Strict Press (75/55)

10 Toes to Bar

10 Calorie Assault Bike

“Waterfall” Style

Friday 7-14-23

 Friday 7-14-23

Conditioning:

On the 3:00 x 6

100 Meter Run

10 Push-ups 

12 Air Squats 

14 Reverse Lunges 

*Slowest round is score.

Finisher:

5-4-3-2-1

Burpees

Sit-ups

Wednesday 7-12-23

Wednesday 7-12-23

Conditioning:

100 Meter DB Farmers Carry (50s/35s)

600 Meter Run 

20 Alternating DB Snatches (50/35)

400 Meter Run 

10 DB Burpee Ground to Overhead (50s/35s)

200 Meter Run 

10 DB Burpee Ground to Overhead (50s/35s)

400 Meter Run

20 Alternating DB Snatches (50/35)

600 Meter Run 

100 Meter DB Farmers Carry (50s/35s)

Cap 25:00

Accessory Work:

Accumulate…

200 Plank Up-Downs

4:00 Side Plank (2:00/Side)

Tuesday 7-11-23

Tuesday 7-11-23

Conditioning:

10-8-6-4-2

Thrusters (135/95)

2-4-6-8-10

Burpee Box Jumps (24/20)

Cap 12:00

Handstand Walking Skills and Progressions

Monday 7-10-23

Monday 7-10-23

“Bradshaw”

10 Rounds

3 Handstand Push-Ups

6 Deadlifts (225/155)

12 Pull-Ups

24 Double-Unders

Background: Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

The “Bradshaw” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, October 23, 2011 (“111023”).

Tabata Accessory:

4 Rounds

Hollow Hold

Hollow Tucks

Alternating Single Leg Pike

Arch Hold

Saturday 7-8-23

Saturday 7-8-23

Teams of 3

AMRAP 24

60 Wallball Push Press Shots

60 Wallball Sit-ups 

60 Foot Wallball Bear Crawl

WB (20/14)

Friday 7-7-23

Friday 7-7-23

On the 1:30 x 9

Sets 1-2: 3 High Hang Muscle Snatches

Sets 3-4: 3 Hang Muscle Snatches 

Sets 5-6: 3 Muscle Snatches 

Sets 7-9: 2 Power Snatches

Conditioning:

4 Rounds

Work 2:00

15 Toes to Bar

15 Bar Facing Burpees

Rest 1:00

*Slowest round is score.

Wednesday 7-5-23

 Wednesday 7-5-23

On the 1:00 x 3

3 Power Cleans 

On the 1:00 x 3

3 Push Jerks

On the 1:00 x 3

3 Clean and Jerks

BB @70% 1 RM of Clean and Jerk

Conditioning:

1-2-3-4-5-4-3-2-1

Clean and Jerk @75%

10-20-30-40-50-40-30-20-10

Lateral Jumps Over the Bar

Cap 16:00

Tuesday 7-4-23

Tuesday 7-4-23

“LOREDO”

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 meter Run

Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (“121231”).

Monday 7-3-23

Monday 7-3-23

3 Rounds

Work 2:00/Rest 1:00

Pull-ups/Bar Muscle Ups 

Handstand Walks/Wall Walks

Max Calorie Row

Rope Climbs/Barbell Rows

Max Assault Bike Calories/Shuttle Runs

Saturday 7-1-23

Saturday 7-1-23

Teams of 2

AMRAP 24

Buy In: 100 Calorie Row

80 Feet Overhead DB Walking Lunges

40 Alternating DB Snatches

40 Burpee Broad Jumps

DB (50/35)

Friday 6-30-23

Friday 6-30-23

Conditioning:

800 Meter Run

40 Pistols (20 Right Leg, 20 Left Leg)

20 Strict Handstand Push-ups

600 Meter Run

30 Pistols (15 Right Leg, 15 Left Leg)

15 Strict Handstand Push-ups 

400 Meter Run

20 Pistols (10 Right Leg, 10 Left Leg)

10 Strict Handstand Push-ups 

200 Meter Run

10 Pistols (5 Right Leg, 5 Left Leg)

5 Strict Handstand Push-ups 

Cap 20:00

Skill Session: 

Toes to Bar or Pull-ups

Wednesday 6-28-23

Wednesday 6-28-23

Clean Technique 

Conditioning:

AMRAP 4

25 Double Unders

9 Cleans (95/65)

9 Burpees

Rest 2:00

AMRAP 5

25 Double Unders 

7 Cleans (115/85)

7 Burpees

Rest 3:00

AMRAP 6

25 Double Unders

5 Cleans (155/105)

5 Burpees

Tuesday 6-27-23

 Tuesday 6-27-23

Conditioning:

200 Meter Run

21 DB Hang Clean and Jerks

21 DB Deadlifts

200 Meter Run

15 DB Hang Clean and Jerks

15 DB Deadlifts 

200 Meter Run

9 DB Hang Clean and Jerks

9 DB Deadlifts

DB (50s/35s)

Accessory Work:

3 Sets

15 Hand Release Push-Ups

15 Crush Grip Skull Crushers

20 Hip Band Abduction

Monday 6-26-23

Monday 6-26-23

EMOM x 3

2 Position 1 Snatches

Rest 2:00

EMOM x 3

2 Position 2 Snatches

Rest 2:00

EMOM x 4

1 Snatch

Conditioning:

On the 3:00 x 4

10 Power Snatches @70%

5 Wall Walks

*Slowest round is score.

Saturday 6-24-23

 Saturday 6-24-23

Teams of 2

Buy In: 800 Meter Run

20-18-16-14-12-10-8-6-4-2

Power Snatches (115/85)

Burpee Box Jump Overs (24/20)

Toes to Bar

Hang Power Cleans (115/85)

Wallballs (20/14)

Big Out: 800 Meter Run

💥Please book your spot ASAP!!!💥

Friday 6-23-23

Friday 6-23-23

Conditioning:

2000 Meter Row Time Trial

10:00 Rest /Recovery

Accumulate For Quality:

4:00 Plank (Any Type)

40 DB Floor Press

40 DB Curls

4:00 Pigeon Stretch (2:00/side)

Wednesday 6-21-23

Wednesday 6-21-23

Conditioning:

Teams of 2

AMRAP 20

50 Calorie Row

40 Wallballs (20/14)

30 Burpees

20 Box Jumps(24/20)

10 Wall Walks

Skill Session:

Handstand Walk or Rope Climbs

Tuesday 6-20-23

 Tuesday 6-20-23

Conditioning:

EMOM x 3

10 Deadlifts @ 70%

Rest 2:00

EMOM x 3

10 Toes to Bar

Rest 2:00

EMOM x 3

10 Push Jerks @ 70%

Rest 2:00

EMOM x 3

50 Double Unders 

Rest 2:00

EMOM x 3

10 Thrusters @ 70% of PJ

Monday 6-19-23

 Monday 6-19-23

Conditioning:

Benchmark “Helen”

3 Rounds

400 Meter Run 

21 Kettlebell Swings (53/35)

12 Pull-ups

Accessory Work:

3 Sets

:60 Handstand Hold

:60 Hollow Hold

:60 Arch Hold

Saturday 6-17-23

 Saturday 6-17-23

Teams of 2

AMRAP 20

10 Handstand Push-Ups

12 DB Lunges (50s/35s)

14 Lateral Jumps Over Parallette Bar

Immediately into…

AMRAP 4

Toes to Bar

Friday 6-16-23

 Friday 6-16-23

Conditioning:

“Nancy”

5 Rounds

400 Meter Run

15 Overhead Squats (95/65)

Cap 20:00

Accessory Work:

3 Sets

:30 Hollow Hang

:30 Ring Hollow Hold 

:30 Ring Dip Hold

*Rest a minimum of :60 after each hold.

Wednesday 6-14-23

 Wednesday 6-14-23

Conditioning:

AMRAP 18

Buy In: 1600 Meter Run

100 Meter DB Farmers Carry

12 DB Shoulder to Overhead 

12 DB Front Squats 

DB (50s/35s)

Core Blast:

3 Sets

20 Bicycle Crunches 

20 Quadruped Bear Crawls (10 Forward/10 Reverse)

Tuesday 6-13-23

Tuesday 6-13-23

Conditioning:

4 Rounds

Work :30/ Rest :30

- Double Unders 

- Pull-ups 

- Pistols

- Plank

- Sit-ups 

- Wallballs (20/14)

- Push-ups 

Score it total reps.

Monday 6-12-23

Monday 6-12-23

On the 2:00 x 8

Sets 1-2: 3 Position 1 Cleans

Sets 3-4: 2 Position 2 Cleans 

Sets 5-8: 2 Cleans 

Conditioning:

AMRAP 6

5 Cleans (115/85)

7 Shoulder to Overhead (115/85)

9 Toes to Bar 

Immediately into 6:00 to find a max Clean and Jerk.

Saturday 6-10-23

 Saturday 6-10-23

AMRAP 24

Teams of 2

20 Box Jumps (30/24)

30 Single Arm DB Burpee to Overhead

40 Single Arm DB Front Squats

*Every 4:00, both complete 20 Double Unders.

DB (50/35)

Friday 6-9-23

Friday 6-9-23

Conditioning:

EMOM x 3

10 Deadlifts @ 70%

Rest 2:00

EMOM x 3

12 Chest to Bar Pull-Ups

Rest 2:00

EMOM x 3

10 Clean and Jerks @ 70%

Rest 2:00

EMOM x 3

12 Ring Dips

Wednesday 6-7-23

 Wednesday 6-7-23

On the 2:00 x 9

Sets 1-3: 3 Position 1 Snatches

Sets 4-6: 2 Position 2 Snatches

Sets 7-9: 2 Snatches

Conditioning:

AMRAP 5

10 Overhead Squats (95/65)

10 Bar Facing Burpees

Rest 5:00

AMRAP 5

5 Overhead Squats (135/95)

5 Bar Facing Burpees

Tuesday 6-6-23

 Tuesday 6-6-23

Conditioning:

AMRAP 15

Calorie Row 10-20-30-40-50

Toes to Bar  5-10-15-20-20-25

And so on until time expires.

Skill Session:

Double Unders or Handstand Walk

Saturday 6-3-23

Saturday 6-3-23

No class…instead come out and cheer for all of the members participating in the Tandemonium!

Please message for details.😊

Friday 6-2-23

Friday 6-2-23

On the 2:00 x 9

Sets1-3: 3 Position 1 Power Snatches

Sets 4-6: 2 Position 2 Power Snatches

Sets 7-9: 2 Power Snatches

Conditioning:

On the 1:30 x 7

7 Power Snatches @ 65%

7 Burpees

* Slowest round is score.

Wednesday 5-31-23

Wednesday 5-31-23

Conditioning:

3 Rounds

20 Cal Row

20 Burpees

20 Box Jump-Overs (24/20)

20 Wallballs (20/14)

20 Toes to Bar

20 Pistols (10 Right/10 Left)

Cap 25:00

Choose 5:00 Cool Down Run, Bike or Row.

Tuesday 5-30-23

Tuesday 5-30-23

Conditioning:

AMRAP 6

30 Double Unders 

20 Box Step-Ups (24/20)

10 V-Ups

Rest 3:00

AMRAP 6

30 Toe Taps to Target (45# plate)

20 Box Step-Ups (24/20)

10 Sit-Ups

Accessory Work:

3 Sets 

20 Single Arm KB Deadbugs (10 each side)

20 Plank Shoulder Taps

Monday 5-29-23

Monday 5-29-23

Memorial Day MURPH HERO WOD, 10:00am at CrossFit Anchorage. 🇺🇸

“MURPH”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Air Squats 

1 Mile Run

RX: Weighted Vest (20/14)

We gather as a community to remember those who have sacrificed for our freedoms.🇺🇸🇺🇸🇺🇸

If you are newer to CrossFit, please don’t be intimidated by this workout. I will make sure that you have a plan to scale according to your current fitness level. 

We will have a potluck immediately afterwards! Plan on 30 + people!😃

Family and friends are welcome to join in the workout and potluck. Please keep in mind for your well being, you must have at least 6 months of CrossFit experience or be a current member to participate in the workout. Modifications will be provided based on your current fitness level.

We are honored to remember those who have sacrificed their lives for our freedom as we participate in the annual Memorial Day Murph hero WOD.🇺🇸🇺🇸🇺🇸

Saturday 5-27-23

Saturday 5-27-23

AMRAP 24

Teams of 2

Buy In: 200 Foot Handstand Walk

10 DB Farmers Carry Laps

20 DB Box Step-Overs

30 DB Shoulder to Overhead

DB (50s/35s)

Box (24/20)

Handstand Walk Scales will be provided.😊

Friday 5-26-23

Friday 5-26-23

Conditioning:

800 Meter Run

40 Single Arm KB Overhead Squats

40 Sit-ups 

600 Meter Run 

30 Single Arm KB Overhead Squats

30 Sit-ups 

400 Meter Run

20 Single Arm KB Overhead Squats

20 Sit-ups 

200 Meter Run

10 Single Arm KB Overhead Squats

10 Sit-ups 

KB (53/35)

Cap 25:00

Cool Down

Wednesday 5-24-23

Wednesday 5-24-23

Conditioning:

AMRAP 5

12/10 Calorie Row 

15 Chest to Bar Pull-ups 

20 Air Squats 

Rest 2:00

AMRAP 5

12/10 Calorie Row 

15 Wallballs (20/14)

20 Box Jumps (24/20)

Rest 2:00

AMRAP 5

12/10 Calorie Row 

15 Push-ups 

20 Alternating Pistols

Accessory Work:

2 Super Sets

1:00 Hollow Hang

20 Banded Toes to Bar

Rest 3:00

Then…Max Hang (Any Grip)

*Photo courtesy of FaithRX

Tuesday 5-23-23

Tuesday 5-23-23

On the 2:00 x 8

2 Complexes

Complex = 

1 Hang Power Clean

1 Power Clean

1 Clean

Conditioning:

On the 2:00 x 5:

10 Deadlifts @ 65% 

10 Handstand Push-Ups

*Slowest round is score.

Photo courtesy of FaithRX

Monday 5-22-23

Monday 5-22-23

Conditioning:

AMRAP 20

Buy In: 1600 Meter Run

10 Power Snatches

10 Overhead Squats 

BB: 80% Power Snatch

Skill Session:

Toes to Bar and/or Handstand Walk

Saturday 5-20-23

Saturday 5-20-23

AMRAP 24

Teams of 2

40 Calorie Row 

30 Kettlebell Swings (53/35)

20 Burpees

*Every 3:00, complete 10 Syncro Air Squats.

Friday 5-19-23

Friday 5-19-23

Conditioning:

4 Rounds

Work 2:00/Rest 1:00

20 Double Unders 

10 Push-ups 

Max Toes to Bar

Rest 2:00

4 Rounds

Work 2:00/Rest 1:00

20 Double Unders 

10 Push-ups 

Max Pull-ups

Wednesday 5-17-23

Wednesday 5-17-23

Conditioning:

4 Rounds

400 Meter Run

8 Right DB Snatches

8 Left DB Snatches

8 Right Front Rack Lunges

8 Left Front Rack Lunges

Cap 20:00

DB (50/35)

Accessory Work:

3 Sets

12 DB Floor Press

12 Single DB Tricep Extensions 

12 DB Russian Twists

Tuesday 5-16-23

 Tuesday 5-16-23

Conditioning:

1-2-3-4-5

Wall Walks

Push-ups 

V-ups 

Cap 10:00

Rest 5:00

5-4-3-2-1

Wall Walks

Push-ups 

V-ups

Cap 10:00

Accessory Work:

3 Sets

1:00 Hollow Hang

20 Hollow/Arch Swings

:30 Hollow Hold

:30 Arch Hold

Monday 5-15-23

 Monday 5-15-23

On the 1:30 x 4

2 Complexes

Complex =

1 Power Clean

1 Thruster

1 Jerk

Conditioning:

AMRAP 2

Complexes @ 70% Jerk

Rest 2:00

AMRAP 2

Complexes @ 60% Jerk

Finisher:

15-10-5

Burpees

Sit-ups

Saturday 5-13-23

Saturday 5-13-23

Teams of 2

80 WB Box Step-Ups

80 WB Sit-Ups

800 Meter WB Run

60 WB Box Step-Ups

60 WB Sit-Ups

600 Meter WB Run

40 WB Box Step-Ups

40 WB Sit-Ups

400 Meter WB Run

20 WB Box Step-Ups

20 WB Sit-Ups

200 Meter WB Run

Time Cap 24:00

WB (20/14)

Box (24/20)

Friday 5-12-23

 Friday 5-12-23

Conditioning:

60 DB Thrusters (50s/35s)

*Every time you break, complete a 100 Meter Run.

Cap 20:00

Accessory Work:

Accumulate 20 Strict Pull-ups 

Accumulate 4:00 Plank Hold (Any variation)

Wednesday 5-10-23

 Wednesday 5-10-23

Skill Session:

10:00 to work on Handstand Walk or Double Unders

Conditioning:

80 Calorie Row

80 Toes to Bar

80 DB Burpees to Overhead (50s/35s)

Partition any way, Cap 20:00.

Tuesday 5-9-23

 Tuesday 5-9-23

Conditioning:

8 Rounds

20 Double Unders 

5 Hang Power Snatches

5 Overhead Squats 

Cap 10:00

Rest 5:00

8 Rounds

20 Lateral Jumps Over the Bar

5 Front Squats 

5 Shoulder to Overhead

Cap 10:00

BB (115/85)

Monday 5-8-23

 Monday 5-8-23

Conditioning:

AMRAP 16

Buy In: 800 Meter Run

6-12-18-24 and so on

Pull-ups 

Push-ups 

Reverse Lunges

Immediately after 16 minutes expire, complete an 800 Meter Run (Cap 6:00)

Take 10:00 for cool down and stretching.

Saturday 5-6-23

 Saturday 5-6-23

Teams of 2

AMRAP 24

10 Small Sled Pulls (180/135)

20 Wallball Shots Over the Box (60”)(20/14)

30 Clear Over Mat Jumps (3’)

*Every 4:00, both people complete 10 sit-ups.

Friday 5-5-23

 Friday 5-5-23

Conditioning:

Teams of 2

AMRAP 20 

200 Meter Run

40 Alternating Dumbbell Snatches(50/35)

40 DB Goblet Squats (50/35)

Core Blast:

3 Sets

10 Knee to Chest

20 Toe Touches

10 Hollow Rocks

Wednesday 5-3-23

 Wednesday 5-3-23

Conditioning:

EMOM x 4

10 Hang Power Cleans @65%

Rest 2:00

EMOM x 4

12 V-ups 

Rest 2:00

EMOM x 4

10 Deadlifts @65%

Rest 2:00

EMOM x 4

12 Lateral Burpees Over Bar

Rest 2:00

EMOM x 4

10 Push Jerks @65%

Tuesday 5-2-23

 Tuesday 5-2-23

Conditioning:

4 Rounds 

200 Meter Run

10 Push-ups 

15 Kettlebell Swings (53/35)

20 Air Squats 

Cap 16:00

Accessory Work:

Accumulate 20 Strict Pull-ups

Accumulate 4:00 Side Plank (2:00/side)

Monday 5-1-23

 Monday 5-1-23

On the 2:00 x 7

Hang Snatch

Conditioning:

AMRAP 8

10-20-30-40 and so on…

Double Unders

1-2-3-4 and so on…

Hang Snatch (95/65)

Saturday 4-29-23

 Saturday 4-29-23

Teams of 2

AMRAP 24

30 Double Unders (Partner 1)

10 Syncro Toes to Bar

20 Toes to Bar

10 Syncro Box Step Ups (24/20)

20 Box Step Ups (24/20)

30 Double Unders (Partner 2)

30 Double Unders (Partner 1)

10 Syncro Box Jumps (24/20)

20 Box Jumps (24/20)

10 Syncro Burpees

20 Burpees 

30 Double Unders (Partner 2)

Friday 4-28-23

 Friday 4-28-23

AMRAP 4

5 Ring Dips

10 DB Thrusters (50s/35s)

Rest 2:00

AMRAP 4

10 DB Farmers Lunges (50s/35s)

10 DB Thrusters (50s/35s)

Rest 2:00

AMRAP 4

5 Ring Dips

10 DB Farmers Lunges (50s/35s)

Accessory Work:

3 Sets

1:00 Plank (Forearms on WB)

1:00 Rest

1:00 Plank (Feet on WB)

1:00 Rest

Wednesday 4-26-23

 Wednesday 4-26-23

Conditioning:

3 Rounds

Work 2:00/ Rest 1:00

- 100 Foot Handstand Walk (Accumulate)

- 5 x 15 Foot Rope Climbs

- 2 x :30 Sled Push (205/160)

- 12 Chest to Bar Pull-ups + 12 Toes to Bar

- 2 x :30 Assault Bike Sprints

Tuesday 4-25-23

 Tuesday 4-25-23

Conditioning:

AMRAP 15

30/25 Calorie Row 

15 Lateral Jumps Over Bar

10 Deadlifts @ 65%

Accessory Work:

3 Sets

20 Paloff Press

15 Banded Face Pulls

100 Hollow Hold Flutter Kicks

Monday 4-24-23

Monday 4-24-23

Establish a 1 Rep Max Front Squat

Conditioning:

12-9-6

Handstand Push-ups 

Air Squats

6-9-12

Pull-ups 

Burpees

Cap 10:00

Wednesday 1-18-23

 Wednesday 1-18-23

On the 2:00x 6

Deadlifts

Conditioning:

EMOM x 3

8 Power Snatches 

Rest 2:00

EMOM x 3

8 Front Squats

Rest 2:00

EMOM x 3

8 Clean and Jerks

Tuesday 1-17-23

 Tuesday 1-17-23

Conditioning:

15-12-9

Calorie Row

Burpees

Into…

9-12-15

Pull-Ups

KB Goblet Squats (53/35)

Core Blast!

3 Sets

20 KB Russian Twists(53/35)

20 Plank with Walk Over KB

Monday 1-16-23

 Monday 1-16-23

Event 3: “How do you take your shoulders, SMOKED or FRIED?”

RX Men and Women

Dumbbell (50/35)​

Deficit HSPU (3”/2”)

 

INTERVALS

Work 1:30 & Rest :30

Round 1:

40 Double Unders

8 Right Arm Dumbbell Overhead Squats

8 Left Arm Dumbbell Overhead Squats

Remaining Time: Max Deficit Handstand Push-Ups

Round 2:

40 Double Unders

8 Right Arm Dumbbell Thrusters

8 Left Arm Dumbbell Thrusters

Remaining Time: Max Deficit Handstand Push-Ups

Round 3:

40 Double Unders

8 Right Arm Dumbbell Snatches

8 Left Arm Dumbbell Snatches

Remaining Time: Max Deficit Handstand Push-Ups

Score is total Deficit Handstand Push-ups. 

You can choose the Intermediate or Scaled version as well.

Accessory Work:

2 Sets

10 PVC Overhead Squats

10 PVC Snatch Balance

9 Banded PVC Snatch Pulls

Wednesday 1-11-23

 Wednesday 1-11-23

Conditioning:

1,000 Meter Row

800 Meter Row 

600 Meter Row

400 Meter Row 

200 Meter Row 

*Rest 1:00 between each round.

Cap 20:00

Accessory Work:

3 Sets

20 Paloff Press (10 each side)

100 Hollow Hold Flutter Kicks

Tuesday 1-10-23

 Tuesday 1-10-23

Conditioning:

EMOM x 6

8 Power Cleans 

Rest 2:00

EMOM x 6

10 Toes to Bar

Rest 2:00

EMOM x 6

8 Overhead Squats 

Rest 2:00

EMOM x 6

10 Chest to Bar Pull-ups

Monday 1-9-23

 Monday 1-9-23

On the 2:00 x 6

Deadlifts

Conditioning:

10-9-8-7-6-5-4-3-2-1

Push Press

Front Squat

(135/95)

Cap 15:00

Saturday 1-7-23

 Saturday 1-7-23

AMRAP 24

Teams of 2

8 WB Shuttle Runs

40 Wallballs

8 WB Shuttle Runs

4 WB Bear Crawls

8 WB Shuttle Runs

40 WB Sit-ups

Wallball (20/14)

Friday 1-6-23

 Friday 1-6-23

Conditioning:

EMOM x 6 (Alternating Movements)

2 Rope Climbs/10 Strict Pull-ups 

16 KB Goblet Lunges (53/35)

Rest 2:00

EMOM x 6 (Alternating Movements)

26 Kettlebell Swings (53/35)

16 Kick-Outs

Rest 2:00

EMOM x 6 (Alternating Movements)

16 KB Russian Twist (53/35)

:40 Handstand Hold

Wednesday 1-4-23

Wednesday 1-4-23

Conditioning:

5 Rounds

Work 2:00/Rest 2:00

Round 1: 18/15 Calorie Row + Max Toes to Bar

Round 2: 18/15 Calorie Row + Max Single Unders

Round 3: 18/15 Calorie Row + Max Alternating DB Hang Clean and Jerks (50/35)

Round 4: 18/15 Calorie Row + Max Burpees

Round 5: 18/15 Calorie Row + Max Single Arm DB Overhead Squats (50/35)

Score is total reps.

Accessory Work:

3 Sets

20 Banded Face Pulls

10 Hollow/Arch Rolls

Tuesday 1-3-22

 Tuesday 1-3-23

Conditioning:

12-9-6

Chest to Bar Pull-ups 

Front Squats (155/105)

Rest 1:00

6-9-12

Handstand Push-ups 

Sandbag Cleans (60/40)

Time Cap: 15:00

Core Blast:

30-20-10

Criss-Cross V-Ups

Wall Mountain Climbers

Monday 1-2-23

 Monday 1-2-23

On the 2:00 x 8

1 Complex:

1 Hang Clean + 1 Clean + 1 Split Jerk

Conditioning:

AMRAP 9

30 Double Unders 

3 Clean and Jerks (135/95)

30 Double Unders

6 Clean and Jerks (135/95)

30 Double Unders 

9 Clean and Jerks (135/95)

*Each round increase Clean and Jerks by 3 reps, and so on until time expires.