Saturday 08.05.23 “The Continental” 5 Sets 4:00 minute AMRAP 1:00 Max Partner Med Ball Sit-Ups 20/14lb, 9/6kg 400m Run w/ Med Ball -In the Remaining Time Max Rope Climbs 15ft 1:00 minute rest between sets Score = Total Reps of Sit-Ups and Rope Climbs Optional Accessories 4 Sets, For Quality: 10 Eccentric Single Leg Squat […]

Friday 08.04.23 Strength 15:00 minute to Establish a 3RM Deadlift “Top Gun” For Time 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Load: 95/65 4 Burpees to start, and at the top of each minute Optional Accessories 3 Sets, For Quality 10-12 Ring Hamstring Curls 8-10 Reverse Nordic […]

Thursday 08.03.23 “Chicken and Waffles” 3 Rounds For Time 1000m Row 100 Double Unders 20 Renegade Rows 50/35lb, (22/16kg) 10/10 Contralateral Kettlebell Front Rack Step-Up 24/20″, (1x 53/35lb (24/16kg)) Optional Accessories 5 Sets: For Quality :15 / :15 second Copenhagen Plank :15 / :15 second Star Plank :15 / :15 Single Leg RDL Iso Hold

Wednesday 08.02.23 Weightlifting Test Every 2:00 minutes, 6 Sets 1 Snatch @ 75%+ building to a 1RM “Helen” 3 Rounds for Time 400m Run 21 American Kettlebell Swings 53/35lb, (24/16kg) 12 Pull-Ups Optional Accessories 12-15 minute EMOM, alternating each minute: Minute 1: 7-10 Push Up to Parallette Shoot Throughs Minute 2: 20-30 seconds (unbroken) Hollow […]

Tuesday 08.01.23 Strength Every 2:00 minutes, 5 Sets 3 Push Press, starting @ 75% and building to a 3RM “French Toast” 3 Sets: For Max Reps 2:00 minute AMRAP 18/13 Calorie Bike Max Toe to Bar Rest 1:00 minutes 2:00 minute AMRAP 20/16 Calorie Row Max Strict Handstand Push-Ups Rest 1:00 minutes Recovery / Mobility […]

Monday 07.31.23 Weightlifting Test Every 2:00 minutes, 6 Sets 1 Clean and Jerk @ 75%+ building to a 1RM Strength Tests 15:00 minute to Establish a 1RM Front Squat Rest 3:00-5:00 minutes Establish 10RM Front Squat (Goal 75%+ of 1RM) Bonus Test! “5:00 minute Max Calorie Air Bike Test” *Choose an Echo Bike, Assault Bike, […]

Sunday 07.30.23 “Cactus Jack” Every 6:00 minutes , 4 Sets 500/450m Ski or Row 10/10 Single Arm Kettlebell Front Rack Squats 53/35lb, (24/16kg) 30 Abmat Sit-Ups Optional Accessories 3 Sets : For Quality 10 Ring Hamstring Curls :20 second Hamstring Plank Hold 8/8 Goblet Lateral Lunges Recovery / Mobility Protocol 1-2 Sets : For Quality […]

Saturday 07.29.23 Today is the Rise Up, “Get Fit, Save Kids” Workout. You can register here, https://competitioncorner.net/events/9921/details, and learn more about it on CrossFit OUR’s website, https://crossfitour.com/rise-up-get-fit-save-kids/ . We are excited to be partnering up to help raise funds and awareness about child sex trafficking and sexual exploitation. The workout is very simple and to […]

Friday 07.28.23 Weightlifting + Gymnastics (20:00 Clock) Part A) 5 Sets Muscle Snatch + Snatch Balance + High Hang Snatch 6 Ring Kip Swings *increase load on the barbell on each set into.. Part B) 5 Sets 3 Squat Snatch 3 (Ring Muscle-Up Linking Drill + Low Ring Transition) *increasing loads on the barbell to […]

Thursday 07.27.23 Gymnastics Accumulate 10 Skin the Cats 2:00 minutes Freestanding Handstand Hold “The Mongolian Stomper” 18:00 minute EMOM Minute 1: 200/170m Row Min 2: 12 Sumo Deadlift High Pulls 95/65lb, 43/30kg Min 3: 200/170m Row Min 4: 14 Alternating Front Rack Step-Ups 95/65lb, (43/30kg) (24/20”) Minute 5: 200/170m Row Min 6: 16 American Kettlebell […]

Wednesday 07.26.23 Weightlifting Every 2:00 minutes , 5 Sets Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause in catch) Holding between 60-70% “Rowdy” 2 Rounds, For Time: 600m Run 36 Wall Balls 20/14 lb, (9/6kg) 24 Toes to Bar 12 Alternating Hang Dumbbell Clean and Jerk 70/50lb, (32/22kg) Optional Accessories […]

Tuesday 07.25.23 “The Anvil” 3 Sets 9-7-5-3 Burpee Box Jump Overs, 24/20” Bench Press 155/105lb, (70/48kg) Rest 1:1 between sets Accessories 3 Sets, For Quality :15 second Ring Support Hold 15 Banded Face Pulls 15 Bent Over Dumbbell Reverse Flys Recovery / Mobility Protocol 2 Sets : For Quality :30/:30 Lacrosse Ball Pec Smash 1:00 […]

Monday 07.24.23 “Stone Cold” 20 minute EMOM, Alternating each minute: Minute 1: 5 Tempo Back Squats @ 55-60% of 1rm Minute 2: 8/8 Dual Dumbbell Bulgarian Split Squats, Moderate Load Minute 3: Unbroken Set of Strict Pull-Ups Minute 4: Rest Optional Accessories 3 Sets: For Quality 10 GHD Dual Dumbbell Preacher Curl 10/10 Single Leg […]

Sunday 07.23.23 Weightlifting 10:00 EMOM Snatch Balance start @ 70% of Snatch and Build to a Heavy for the Day “Topsy-Turvey” 5 Rounds, For Time: 10 Strict Handstand push up 18 Ghd Sit-Ups or Medball Weighted Sit-Ups (20/14lb, 9/6kg)

Saturday 07.22.23 Odd-Object Strength 12:00 Running Clock 4-5 Sets, For Quality 50ft Bear Crawl Plate Push 50ft Reverse Bear Crawl Plate Pull Load: Choice “Hurry Up and Wait” 18:00 AMRAP 100 Calorie Row *Partner Holds Dual KB Front Rack Kettlebell Hold 53/35lb, (24/16kg) 100 Wall Balls 20/14lb, 9/6kg *Partner Holds Wall Supported Handstand Hold