Sunday 01.28.24 Gymnastics Skill / Progression Bar Muscle-Up Progression Conditioning “Delirium” 3:00 minute AMRAP Burpee Bar Muscle-Ups Rest 2:00 minutes 3:00 minute AMRAP Calorie Echo Bike Rest 2:00 minutes 3:00 minute AMRAP Burpee Box Jump Overs 24/20” Pump Accessories 12:00 minute EMOM, Alternating Movements minute 1: 10 Dual Dumbbell Bench Press minute 2: 16 Dual […]

Saturday 01.27.24 Partner Conditioning Workout “Dream Team” 3 Sets, for Max Reps 8:00 minute AMRAP with Partner 8 Wall Walk 24 Plate Ground to Overhead 45/25 lb, (20/10 kg) 24m (80ft) Plate Overhead Walking Lunges 8 Rope Climbs -Max Calorie Ski/Row/Bike in Remaining Time 3:00 minute Rest between reps Optional Accessories EMOM 15 (3 Rounds): […]

Friday 01.26.24 Skill Progressions Toe to Bar Technique and Efficiency Conditioning “CrossFit Open 18.1” AMRAP 20 8 Toes to Bar 10 Single Arm Dumbbell Hang Clean and Jerks 50/35 lb, (22.5/16 kg) 14/12 Calorie Row * Switch hands every 5 reps. Optional Accessories 5 Sets 10 Dual Dumbbell Bench Press 10 V-Ups 10 Dual Dumbbell […]

Thursday 01.25.24 Conditioning “Lost in Translation” 40:00 minute EMOM , Alternating Movements minute 1: 15/12 Calorie Bike or 13/10 Calorie Ski Erg minute 2: 15 American Kettlebell Swings (53/35 lb, 24/16kg) minute 3: 6 Shuttle Runs 25/25ft minute 4: 15/10 Push-Ups Optional Accessories 3 Sets, For Quality 10 Glute Bridge Dumbbell Pull-Overs 10/10 Single Leg […]

Wednesday 01.24.24 Strength: Thrusters Every 1:30, 5 Sets 3 Reps @ 70%+ Directly into.. Front Squats Every 1:30, 5 Sets 3 Reps @ 70%+ Conditioning “Nine Lives” AMRAP 9 10 Pull-Ups 10 Box Jump Overs 24/20” 30 Double Unders 10 Handstand Push-Ups 10 Wall Balls 20/14 lb, (9/6 kg) 30 Double Unders Optional Accessories: 12:00 […]

Tuesday 01.23.24 Strength Deadlift Every 6:00 minutes for 18:00 minutes, Complete 5 reps 3 reps 1 rep Percentages: Set 1: 75-77-80% Set 2: 77-80-82% Set 3: 80-82-85% Percentages are all based on your 1-rep max Deadlift Conditioning “Flip Flopped” 15:00 minute EMOM minute 1: 21 V-Ups minute 2: (15m) 50ft Handstand Walk minute 3: 9 […]

Monday 01.22.24 Weightlifting Split Jerk Every 90 seconds, 8 Sets 2 Sets x 3 Reps @ 70% 2 Sets x 2 Reps @ 75% 2 Sets x 1 Rep @ 80-85% 1 Set x 2 Reps @ 75% 1 Set x 2 Reps @ 70% Strength Conditioning “Ready Player One” 3 Rounds for Time: 400m […]

Sunday 01.21.24 Conditioning “Merry Go ‘Round” 40:00 minute EMOM, Alternating Movements minute 1: 13/10 Calorie Ski or Row minute 2: 40 Single Under Crossovers minute 3: 10 Dual Dumbbell Step-Overs 24/20” (2×50/35lb) minute 4: 50/50ft (15/15m) Front Rack + Overhead Kettlebell Carry 53/35lb Optional Accessories 4 Sets, For Quality 10/10 Single Leg Barbell Hip Thrust […]

Saturday 01.20.24 Partner Conditioning Workout “CrossFit Team Duathlon” In Teams of 3 300 Calorie Echo Bike 5k Run One partner will work on completing the bike calories. Another partner will be running. The third partner gets to rest. Teams can switch between stations as desired. Optional Accessories 15 minute EMOM, Alternating each minute: Minute 1: […]

Friday 01.19.24 Coaches Notes / Skill Progressions Bar Muscle-Up Progression Chest to Bar Progression and Skill Work Conditioning “Boss Fight” 3 Rounds: 15 Chest to Bar Pull-Ups 15 Dumbbell Thrusters 50/35lb, (22.5/16kg) 15 Burpees to Target 1:00 rest between rounds -Directly into- 3 Rounds: 8 Bar Muscle-Ups 8 Dual Dumbbell Ground to Overhead, 50/35lb, (22.5/16kg) […]

Thursday 01.18.24 Strength: Bench Press Every 2:30 minutes, 5 Sets, Complete the following: Set 1: 5 @ 70% Set 2: 4 @ 75% Set 3: 3 @ 80% Set 4: 2 @ 85% Set 5: 1 @ 90% Percentages are based on your 1-rep max Bench Press Conditioning “Rhythm and Rhyme” 8:00 minute AMRAP 15/12 […]

Wednesday 01.17.24 Strength: Back Squat Every 2:30 minutes, 5 Sets, Complete the following: Set 1: 5 @ 70% Set 2: 4 @ 75% Set 3: 3 @ 80% Set 4: 2 @ 85% Set 5: 1 @ 90% Percentages are based on your 1-rep max Back Squat Conditioning “Will & Grace” For Time: 27-21-15-9 Deadlifts […]

Tuesday 01.16.24 Skills and Progression Toe to Bar Technique and Efficiency Conditioning “Origami” For Time: 15 Toes to Bar 90 Double Unders 15 Toes to Bar 60 Wall Balls (10/9ft) 15 Toes to Bar 45/36 Calorie Row 15 Toes to Bar 30 Dumbbell Facing Burpees 15 Toes to Bar 15 Devils Press Dumbbells: 50/35 (22.5/16 […]

Monday 01.15.24 Weightlifting : Snatch Complex Power Snatch + Squat Snatch + Overhead Squat Every 90 seconds, 10 Sets Sets 1-4: 2+1+1 @ 60-70% Sets 5-7: 1+2+1 @ 70-80% Sets 8-10: 1+1+1 @ 80-85% Strength Conditioning “Pet Detective” 16:00 minute EMOM, Alternating Movements minute 1: 8/6 Wall Facing Handstand Push-Ups minute 2: 10/7 Strict Pull-Ups […]

Sunday 01.14.24 Conditioning “The Daily Grind” 40 minute EMOM, Alternating each minute: Minute 1: 6 Shuttle Runs Minute 2: 15 GHD Sit-Ups or 15 V-Ups Minute 3: 15/12 Calorie Ski Erg or Bike Erg Minute 4: 4 Sandbag/D-Ball Cleans, For Load 1 Shuttle Run = 25ft (8m) out + 25ft (8m) Back