Apr 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Wide-grip Romanian Deadlift x 7-8 reps @ 3011 Station 2 – Barbell Roll-Outs x 12-15 reps B. Complete as many rounds and reps as possible in 7 minutes of: 14 DB Power Snatch (alternating hands) 14 V-Ups
Apr 2019
For time: Run 1 mile 1 round of: 30 Burpee 30 Kb Swing (Rus) 30 Box Jump Run 800m 2 rounds of: 15 Burpee 15 Kb Swing 15 Box Jump Run 400m 3 rounds of: 10 Burpee 10 Kb Swing 10 Box Jump 40 minute time cap
Apr 2019
For time: Run 1 mile 1 round of: 30 Burpee 30 Kb Swing (52/36) 30 Box Jump (24/20) Run 800m 2 rounds of: 15 Burpee 15 Kb Swing 15 Box Jump Run 400m 3 rounds of: 10 Burpee 10 Kb Swing 10 Box Jump 40 minute time cap
Apr 2019
A. 3 sets of: Weighted Dips x 5-6 reps @ 2012 Rest 45 seconds Weighted Chin-ups x 3 reps @ 3333 B. Every 90 seconds, for 13:30 (3 sets): Station 1 – Stationary Dip Support Hold x 30 seconds accumulated Station 2 – Handstand Hold x 30 seconds accumulated Station 3 – Hanging L-tuck Hold x 30 seconds accumulated C. Row Repeats: 30 sec all out, 30 sec rest x
Apr 2019
A. 3 sets of: Weighted Dips x 5-6 reps @ 2012 Rest 45 seconds Weighted Chin-ups x 3 reps @ 3333 B. Every 90 seconds, for 13:30 (3 sets): Station 1 – Ring Support Hold x 30 seconds accumulated Station 2 – Handstand Hold x 30 seconds accumulated Station 3 – Hanging L-sit Hold x 30 seconds accumulated C. CFM Test #8 Row Repeats: 30 sec all out, 30 sec
Apr 2019
A. Every 90 seconds, for 13:30 (3 total sets): Station 1 – DB single-arm/leg Romanian Deadlift x 8-9 Reps/side @ 3011 Station 2 – Banded side steps w/KB front rack hold x 100 feet (25 foot increments) Station 3 – Turkish Get-up x 1 rep/arm B. In 15 minutes, complete 5 unbroken sets, performing 6 reps each of the following movements: Deadlift Hang Power Clean Push Press Front Squat Front
Apr 2019
A. Every 90 seconds, for 13:30 (3 total sets): Station 1 – DB single-arm/leg Romanian Deadlift x 8-9 Reps/side @ 3011 Station 2 – Banded side steps w/KB front rack hold x 100 feet (25 foot increments) Station 3 – Turkish Get-up x 1 rep/arm B. In 15 minutes, complete 5 unbroken sets, performing 6 reps each of the following movements: DB Deadlift DB Hang Power Clean DB Push Press
Apr 2019
A. 3 sets of: Bench Press x 9-10 reps @ 3011 Rest 30 seconds Ring Face pull x 9-10 reps @ 3011 Rest 1 minute B. 3 sets of: Single-arm DB Incline Bench Press x 7-8 reps/arm @ 2011 Rest 30 seconds Band Pull-aparts x 12-15 reps @ 30X1 Rest 1 minute C. 3 sets of: Row 20 Cal (w/damper on 10) 10 Plyo Push-ups (on to 45# plates) Rest
Apr 2019
A. 3 sets of: Bench Press x 9-10 reps @ 3011 Rest 30 seconds Ring Face Pull x 9-10 reps @ 3011 B. 3 Giant sets of: Bike 10 Calories (no feet) 10 Shoot throughs (with push-up and dip) 20 Band Pull-aparts 30 Abmat Sit-ups
In teams of three… AMRAP 25 20/15 Cal Row 25 Wallballs (20/14) 3 Rope Climbs Each athlete starts at a different station, switching movements only when all reps are completed by all. When each athlete has completed all three movements, a round has been completed.
Apr 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed “CrossFit Total” Back Squat – 1 rep Press (strict) – 1 rep Deadlift – 1 rep The best single attempt for each of the three lifts are added together for the CrossFit Total. The first attempt should be a weight you know you can do for a heavy set of three. The second attempt would be a weight you
Apr 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Back Squat 5-4-3-3 B. Press 5-4-3-3 C. Deadlift 5-4-3-3 Ascend in weight across all sets. Rest 2-3 minutes between all work sets.
Apr 2019
Apr 2019
Every 9 minutes, for 36 minutes: 500/400 Meter Ski 10 Burpees 20 Jumping Pull-ups 400 Meter Run 100 Meter Double KB Front Rack Carry Modify this workout to allow for at least 2-3 minutes of rest between rounds.
Apr 2019
A. Hang Squat Clean + Squat Clean – 20 minutes to a max complex for the day. Start with a static hang above the knees, finding balance and tightness before moving. After hang clean, rest 8-10 seconds before attempting full clean from the floor. B. For time and calories: Bike 4 minutes for max calories Directly into… 3 rounds of: 10 Deadlift (135/85) 10 Hang Power Clean (135/85) 10 Front-racked
Apr 2019
A. Every 75 seconds, for 15 minutes (3 total sets): Station 1 – Contralateral Kettlebell Front Rack Rear Foot Elevated Split Squat (left leg) x 8 reps @ 3011 Station 2 – Banded Pull-through x 12 @ 21X1 Station 3 – Contralateral Kettlebell Front Rack Rear Foot Elevated Split Squat (right leg) x 8 reps @ 3011 Station 4 – Banded Monster Walk x 100 feet B. For time and
Apr 2019
A. 3 sets of: Close Grip Bench Press x 5-6 reps @ 2011 Rest 45 seconds Supinated Grip Bent-over Rows x 5-6 reps @ 2010 Rest 45 seconds B. 3 giant sets of: Row 20 Calories 15 DB Floor Press + 10 Push-ups 12 DB Hammer Curls 40 Double Unders Rest about 1 minute between sets. Try your best to stay moving through each giant set, only resting as needed.
Apr 2019
A. Every 90 seconds, for 13:30 (3 total sets): Station 1 – Single-arm DB Bench Press x 7-8 reps/arm @ 2011 Station 2 – Supinated Grip Body Row Hold x 30 seconds accumulated Station 3 – Extended Reverse Plank Bridge – 30 seconds accumulated B. 3 giant sets of: Row 20 Calories 10 Renegade Rows* 15-20 Supine Banded Curls 15-20 Banded Pushdowns Rest about 1 minute between sets. Try your
Apr 2019
“Marathon Monday” For time: Run 2013 Meters (5 laps) Then directly into… 4 rounds of: 15 KB Swings (70/53) 15 Medball Cleans (20/14) 15 Box Jumps (24/20) 15 Leg Lowers with Medball hold over chest
Apr 2019
With a partner… AMRAP 8 Bike 10/7 Calories KB Front Rack Carry 100 Feet Rest 2 minutes AMRAP 8 Ski 10/7 Calories 12 Stationary Dips Rest 2 minutes AMRAP 8 Row 10/7 Calories 10 Abmat Sit-ups Only one athlete may move at a time, switching only after the entire round is completed. Score is total rounds and reps.
Apr 2019
With a partner… AMRAP 8 Bike 10/7 Calories KB Front Rack Carry 100 Feet (53/36) Rest 2 minutes AMRAP 8 Ski 10/7 Calories 3 Bar Muscle Ups or 10 Ring Dips Rest 2 minutes AMRAP 8 Row 10/7 Calories 10 Toes to Bar Only one athlete may move at a time, switching only after the entire round is completed. Score is total rounds and reps.
Apr 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 13:30 (3 total sets): Station 1 – Single-arm KB Rack Cossack Squat x 8-10 reps/side Station 2 – Deadlift x 7-8 reps @ 2111 Station 3 – Paused Squat Jumps x 10 reps B. 3 rounds for time of: 12 KB Sumo Deadlift 14 RUS KB Swing 16 DB Squat 400m Run
Apr 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 7:30 (5 sets): Paused Power Clean (stopping at knee for 2 seconds) x 3 reps Start around 60% of your 1-RM Clean and ascend to a challenging set of 3 for the day. B. Touch & Go Deadlifts – 10 minutes to a max 5 reps C. 3 rounds for time of: 10 Deadlift
Apr 2019
A. 3 sets of: Behind the Neck Strict Press x 5 reps @ 2112 Rest 45 seconds Supinated Grip Weighted Pull-up Negative x 3 reps @ 5 second descent Rest 45 seconds KB Windmill x 5 reps/arm @ 3111 Rest 45 seconds B. For time, complete sets of 15-12-9-6 of: Chest to Bar Pull-ups DB Push Press* (50/35) Double Unders – Perform a set of 50 after every completed set.
Apr 2019
A. Every 90 seconds, for 18 minutes (4 total sets): Station 1 – DB Curl & Press x 9-10 reps Station 2 – Supinated Grip Chin Over Bar Hold x 30 seconds accumulated Station 3 – Wall Walk with 10 second hold x 2 reps B. For time, complete sets of 15-12-9-6 of: Strict Pull-ups (off box if necessary) DB Push Press* Double Unders – Perform a set of 50
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