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.