Monday 12-1-25
Conditioning:
AMRAP 6
32 Single Unders
16 Alternating DB Snatches
8 Push-ups
Rest 2:00
AMRAP 5
32 Crossovers
16 Alternating DB Snatches
8 Kickouts
Rest 2:00
AMRAP 4
32 Double Unders
16 Alternating DB Snatches
8 Burpees
DB (50/35)
Core Blast!
30-20-10
Criss-Cross Tuck-ups
Toe Reaches
Cap 5:00
Saturday 11-29-25
Teams of 2
Buy In: 1,000 Meter Row
100 KB Box Step Overs
80 KB Suitcase Deadlifts
60 Toes to Bar
40 Box Dips
Buy Out: 1,000 Meter Row
KB (53/35)
Box (24/20)
Cap 26:00
Friday 11-28-25
THANKFUL 2.0
Teams of 2
AMRAP 28
11 DB Thrusters
11 DB Hang Power Cleans
11 Air Squats
11 Double Unders
11 Kettlebell Swings
11 DB Front Squats
11 Push-ups
11 Lunges
DB (50s/35s)
KB (53/35)
Wednesday 11-26-25
Conditioning:
On the 4:00 x 4
6 Strict Pull-ups
8 Tuck-ups
10 Box Jump Overs (24/20)
15/12 Calorie Row
Accessory Strength:
Lats, Core, Press
Tuesday 11-25-25
Conditioning:
EMOM x 6 (Alternating Movements)
8 Power Snatches (105/75)
15 Toes to Bar
Rest 2:00
EMOM x 6 (Alternating Movements)
8 Thrusters (105/75)
40 Double Unders
Rest 2:00
EMOM x 6 (Alternating Movements)
8 Deadlifts (235/165)
15 Burpees
Monday 11-24-25
3 Rounds
Work :45/Rest :15
- Ski Erg Calories
- Handstand Holds
- Parallette Shoot Throughs
- Echo Bike Calories
- Supinated Grip Ring Rows
- Rest
Accessory Strength:
DB Bodybuilding
Friday 11-21-25
Clean and Jerk Technique
Conditioning:
AMRAP 20
30 Calorie Row
30 Toes to Bar
30 Clean and Jerks (95/65)
30 Box Jump Overs (24/20)
Wednesday 11-19-25
Conditioning:
On the 2:00 x 4
10 DB Thrusters (50s/35s)
5 Burpees over the DBs
Rest 1:00
On the 2:00 x 4
10 Alternating DB Snatches (50/35)
5 Strict Pull-ups
Rest 1:00
On the 2:00 x 4
10 Alternating Single Arm DB Burpee to Overhead (50/35)
5 Sit-ups
Accessory Strength:
Hip Flexors
Tuesday 11-18-25
Teams of 2
AMRAP 16
200 Ft Sandbag Carry
20 Sandbag Box Step-ups
20 Sandbag Cleans
20 Criss-Cross V-Ups
Rest 2:00
AMRAP 4
Double Unders
Rest 2:00
AMRAP 4
Sandbag Carry
Sandbag (100/75)
Box (24/20)
Monday 11-17-25
Power Snatch
Deadlift
Conditioning:
500 Meter Row
15 Power Snatches
500 Meter Row
10 Power Snatches
500 Meter Row
5 Power Snatches
BB (135/95)
Saturday 11-15-25
Teams of 3-5
Waterfall Style
6 Rounds
2 Wall Walks
30 Double Unders
8 KB Clean and Jerks (53/35)
8 V-ups
1 Sled Push-Pull (205/160)
Cap 25:00
Friday 11-14-25
Conditioning:
2 Rounds
30 Wallball Shots (20/14)
20 KB Goblet Squats (53/35)
10 Chest to Bar Pull-ups
2 Rounds
30 Crossovers
20 Kettlebell Swings (53/35)
10 WB Sit-up to Overhead (20/14)
Cap 20:00
Mobility Flow
Wednesday 11-12-25
Clean and Jerk Technique
Conditioning:
AMRAP 9
9 Shoulder to Overhead
6 Front Rack Lunges
3 Hang Power Cleans
BB (115/85)
Accessory Strength:
KB Upper Body
Tuesday 11-11-25
Snatch Technique
Conditioning:
On the 2:00 x 5
3 Power Snatches (135/95)
6 Deadlifts (135/95)
9 Sit-ups
Core Blast!
21-15-9
Right Hip Dips
Left Hip Dips
Hollow Rocks
Cap 5:00
Monday 11-10-25
Conditioning:
EMOM x 15
Minute 1: 15 Toes to Bar
Minute 2: 45 Double Unders
Minute 3: 20 Push-ups
Minute 4: 15/12 Calorie Row
Minute 5: Rest
Accessory Strength:
KB Work
Saturday 11-8-25
CHAD 1000X
1,000 Box Step Ups
Box (20 inches)
Ruck (45/35)
The CHAD 1000X workout is a CrossFit “hero” workout that consists of 1,000 weighted box step-ups, honoring Navy SEAL Senior Chief Chad Wilkinson. The workout serves as a tribute to him and raises awareness for veteran suicide prevention and mental health initiatives, with proceeds going to organizations like The Step Up Foundation, which was founded by his spouse.
Friday 11-7-25
Teams of 2
AMRAP 25
10 Shuttle Runs
20 Plate Rotations
30 Plank Over Plate
40 Alternating Plate Pinches
50 Plate Ground to Overhead
*Every 5:00, both complete 7 Push-ups
Plate (45/25)
Wednesday 11-5-25
Find a Heavy Split Jerk
On the 1:30 x 4
2 Hang High Pulls + 2 Hang Cleans
Conditioning:
On the :20 x 5
1 Clean and Jerk @ 65%
Rest 2:00
On the :20 x 5
1 Clean and Jerk @ 75%
Tuesday 11-4-25
5 Sets: Work 3:00, Rest 2:00
Set 1- Row 500 Meters + AMRAP Double Unders
Set 2- Row 500 Meters + AMRAP V-ups
Set 3- Row 500 Meters + AMRAP Burpees
Set 4- Row 500 Meters + AMRAP Tuck-ups
Set 5- Row 500 Meters + AMRAP Lateral Jumps Over Parallette
Recovery Flow
Monday 11-3-25
Find a Heavy Back Squat
Conditioning:
3 Rounds
9 Power Snatches (75/55)
6 Overhead Squats (75/55)
3 Lateral Burpees Over the Bar
Cap 6:00
