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