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

Saturday 01.13.24 Gymnastics Skill Work Ring Muscle-Up Progression Partner Conditioning Workout “Fool Me Once, Fool Me Twice” In Teams of 2, Complete the Following 2 Rounds for Time 20 Ring Muscle-Ups 30m (100ft) Dual Dumbbell Front Rack Walking Lunges 40 Burpee Box Jumps 24/20” 50m (165ft) Dual Dumbbell Farmers Carry Walking Lunges Load: 50/35lb, (22.5/16kg) […]

Friday 01.12.24 Conditioning “Running Up That Hill” 4 Rounds for Time: 400m Run 20 Toe to Bar 20 Alternating Dumbbell Snatch, 50/35 (22.5/16 kg) Optional Accessories 4 Rounds, For Quality 20 Russian Twists (Over and Back = 1 Rep) :30/:30 Side Plank 10/10 Medicine Ball Lateral Throw 10 Plank Hip Drops

Thursday 01.11.24 Weightlifting Power Clean + Squat Clean + Jerk 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% Conditioning “Hold Me Back” 15:00 minute EMOM, Alternating Movements minute 1: 6 Thrusters minute 2: 4 Wall Walks minute 3: Rest Ideally we are increasing […]

Wednesday 01.10.24 Gymnastics Skill / Test 10 Rounds, For Time: 7 Chest To Bar Pull-Ups Score: Time Cap: 10:00 minutes For this test today, you MUST rest after each round of 7 Chest To Bar Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be completed in […]

Tuesday 01.09.24 Strength: Bench Press 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 Bench Press Conditioning “Keystone” AMRAP 9 3-6-9-12-15… Handstand Push-Ups Deadlifts, 225/155 (102.5/70 kg) Step-Down Box Jumps 24/20” Optional Accessory […]

Monday 01.08.24 Strength: Back Squats 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 Back Squat. Conditioning “Iverson” 3 Rounds for Time 12 Burpee Pull-Ups 24 Wall Balls 20/14lb, (9/6kg) 48 Double Unders […]

Sunday 01.07.24 Hero WOD “Falkel” 25:00 minute AMRAP 8 Handstand push-ups 8 Box jump, 30/24” inch box 1 Rope Climb, 15ft U.S. Army Staff Sgt. Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on Aug. 8, 2005 by enemy […]

Saturday 01.06.24 Weightlifting: Barbell Cycling Technique + Efficiency Muscle Clean + Hang Power Clean 8:00 minute EMOM 1+3, starting @ 40% of 1RM Power Clean 3 Person Team Workout “Head of the Charles” For Time: 2000m Row Dual KB Front Rack Hold (2×53/35lb, 24/16kg) Into… 50 Synchro Bar Facing Burpees 30 Synchro Hang Power Clean […]