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
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
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
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
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
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
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 7-24-23
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
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
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
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
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
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
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
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
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
“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
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
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
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
“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
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