Wednesday, August 10, 2022 Video Brief: https://youtu.be/-Rr-IM-Gfdw 1RM Snatch Every 90sec, 9 Sets Total 3 Rounds 3 Reps @ 77% 2 Reps @ 83% 1 Reps @ 90% *increase weight on the single on each round “Hollywood Abs” 9:00 AMRAP 10 Plate Sit-Up 25/15# 20 American KBS 53/35# 30 Double Unders QuickFit 3 Rounds For […]

August 9, 2022 Video Brief: https://youtu.be/7UhQF-kmkYQ Gymnastics Test 50 Strict Handstand Push-Ups for Time Time Cap: 10:00 Capacity Test “The Thin Red Line” 20:00 EMOM min 1: Cal Row min 2: Burpees min 3: Cal Bike min 4: Wall Balls 20/14# Score is Max Reps QuickFit Every 5:00 x 4 Sets 25/18 Calorie Ski 20 […]

Monday, August 8, 2022 Video Brief: https://youtu.be/2D1x6He82PY CrossFit Total Three attempts of each lift: • Back squat 1-1-1 • Shoulder Press 1-1-1 • Deadlift 1-1-1 Your score is the total of your best successful lifts. QuickFit For Time 21 Burpees 21 Double Dumbbell Push Press 2000/1800m Bike Erg 21 Double Dumbbell Push Press 21 Burpees […]

Sunday, August 7, 2022 Gymnastic Skill Spend 5:00-10:00 Freestanding Handstand Hold Progressions Handstand Hold Drills and Skills Freestanding Handstand Block Drill Tuck Shoulder Stand Headstand Strength Circuit Every 3:00 for 9:00 10 Dumbbell Bench Press 10 Bent Over Rows :30sec Freestanding Handstand Hold/Drill *choose a drill from above “Ghostbusters” 12:00 EMOM min 1: 14/10 Cal […]

Saturday, August 6, 2022 Strength Take 10:00 to Find Weighted Pull-Up 1RM “Dobogai” 7 rounds for time 8 Ring Muscle-Ups 22m (75ft) Farmers Carry, 50/35# w/Partner, Partners will split the Ring Muscle-Ups and each do 22m/75ft Farmers Carry Time Domain: 11:00-20:00 Time Cap: 20:00

Friday, August 5, 2022 Video Brief: https://youtu.be/47dU52_eNxw Weightlifting Clean and Jerk Every 90sec, 10 Sets 1 Rep @ 70-80% *no higher than 80% “Scarface” 10 Rounds for Time 7 Thrusters 95/65#, 43/30kg 5 Bar Facing Burpees 30 Double Unders Time Domain: 10:00-15:00 Time Cap: 15:00 QuickFit AMRAP 15 20 Steps Walking Lunge 15 Kettlebell Deadlifts […]

Thursday, August 4, 2022 Video Brief: https://youtu.be/bmHN3iURgpg ”River’s Edge” 3 Rounds 500/425m Row 400m Run 100ft/100ft Single Arm OH Carry 53/35# 500/425m Row 400m Run 100ft Sandbag Carry 150/100# 1:00 Wall Sit Time Domain: 30:00-40:00 Time Cap: 40:00 QuickFit 6 Rounds For Time Of: 21/18 Calorie Row 18 Air Squats 15/8 Push Ups 12 Plank […]

Wednesday, August 3, 2022 Video Brief: https://youtu.be/i2KwhWWBkJ4 Snatch 10:00 EMOM 1 Rep @ 70-80% *no higher than 80% “Bill and Ted’s Excellent Adventure” For Time 25-20-15-10-5 Power Snatch 75/55# Wall Balls 20/14# QuickFit 3 Sets, Each for Time 30/22 Cal Bike There + Back Sled Push 10/7 Cal Bike R: 90sec b/s

Tuesday, August 2, 2022 Video Brief: https://youtu.be/zN1kbdpjBvc Strength Workout Definition Strict Press Every 2:00 for 8:00 2 Reps @ 80% x 2 Sets 5 Reps @ 75% 8 Reps @ 65% ”Caddyshack” Workout Definition 12:00 EMOM min 1: 5-7 Strict Def Handstand Push-Ups 3/1.5’’ min 2: 8 Burpee Pull-Ups min 3: 10 Strict Knee to […]

Monday, August 1, 2022 Video Brief: https://youtu.be/uNwtguDAtI0 Strength Back Squat Every 2:00 for 8:00 2 Reps @ 80% x 2 Sets 5 Reps @ 75% 8 Reps @ 65% ”Midnight Run” 10:00 AMRAP 10 Dual DB Power Cleans 50/35# 50ft Dual DB Front Rack Lunges 50/35# 3-4-5-6-7 Wall Walk Bodyweight Variation 10:00 AMRAP 10 Squat […]

Sunday, July 31, 2022 “Universal” For Time 20 Thrusters 95/65# 400m Run 20 Toe to Bar R: 2:30 20 Alt DB Snatch 50/35# 400m Run 20 Chest to Bar Pull-Ups R: 5:00 20 Thrusters 95/65# 20 Toe to Bar 400m Run 20 Alt DB Snatch 22.5/16kg 20 Chest to Bar Pull-Ups

Saturday, July 30, 2022 Video Brief: https://youtu.be/oaf7dYnbDlY Warm Up 8:00 EMOM min 1: Machine of Choice min 2: 4/4 SA Ring Row + 6-8 Push-Ups min 3: Machine of Choice min 4: 5/5 Single Arm Push Press + 5 Box Jumps FALKEL Complete as many rounds as possible in 25 minutes of: • 8 Handstand […]

Friday, July 29, 2022 Video Brief: https://youtu.be/yQ1mCW6-sU0 Strength Take 12:00 to Establish 3RM Front Squat from the Floor “Animal Kingdom” 90sec AMRAP, 60sec Rest Round 1: 9 Squat Cleans 135/95# 9 Bar Facing Burpees Max Devils Press 50/35# Round 2: 7 Squat Cleans 135/95# 7 Bar Facing Burpees Max Devils Press 50/35# Round 3: 5 […]

Thursday, July 28, 2022 Video Brief: https://youtu.be/50ZO2VD5WPc Gymnastics Skills and Drills Bar Muscle-Ups Handstand Walk “Dollywood” 16:00 AMRAP 20 GHD Sit-Ups 25ft Handstand Walk 8 Bar Muscle-Ups Bodyweight 16:00 AMRAP 20 V-Ups 25ft Handstand Walk 8 Burpee Jumping Pull-Ups Jerry Intervals 4 Rounds 200m Run 500/425m Row or Ski or 1000m/850m Bike 200m Run Rest […]

Wednesday, July 27, 2022 Video Brief: https://youtu.be/HfJPaS2oxPw Strength Deadstop Deadlift Every 3:00 for 15:00 Set 1: 4 Reps @ 80% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 85% Set 5: Max Reps @ 85% Score is reps on final barbell. Record loads in Notes. “Epcot” […]