Jun 2019
Every 15 minutes, for 45 minutes, for times: Row 500 Meters 2 rounds of Strict Cindy Run 800m 2 rounds of Strict Cindy Bike 30/20 Calories Modify workout to allow for 1-2 minutes rest after each round.
Jun 2019
A. Power Clean & Push Jerk – In 20 minutes, work up to a 3-RM. *We will use today’s 3-RM for our next Clean protocol starting next week. B. Using 70% of weight established in part A… In 7 minutes, starting with 2 reps each and adding 2 more reps every set, ascend as high as possible, for a score of max reps performed. Power Clean & Push Jerk Toes
Jun 2019
A. Every 90 seconds, for 18 minutes (3 total sets): 1 – BB Hip Bridge off Bench x 8-10 @ 20X1 2 – Tall Kneeling Dual DB Press x 6-7 @ 2011 3 – Hanging Medicine Ball Leg Curl x 8-10 @ 2011 4 – Reverse Elbow Plank Hold x 40 seconds B. In 7 minutes, complete as many reps as possible of: 6 Box Jumps 9 DB Push Press
May 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 75 seconds, for 15 minutes ( 3 total sets): 1 – Single-leg DB Romanian Deadlift (Left) x 10 @ 2011 2 – Single-leg DB Romanian Deadlift (Right) x 10 @ 2011 3 – Dual KB Rack Walking Lunge Steps x 16 4 – Banded Clambshells x 10-12 @ 2022 B. 3 rounds, each against a 90 second clock:
May 2019
A. 3 sets of: Single-arm Ring Row x 9-10 reps/arm @ 2010 Rest 45 seconds Ring Plank Hold x 30 seconds Rest 15 seconds DB Single-arm Floor Press (leave one arm in press/locked out position) x 9-10 reps @ 2111 Rest 45 seconds B. AMRAP 12 40 Double Unders 10 Squat Thrust (No Push-up Burpee) 1 Rope Ascent 100 Meter Farmers Carry (53/36)
May 2019
A. 3 sets of: Dual DB Prone Row x 9-10 reps @ 2010 Rest 45 seconds Push-up Plank Hold x 30 seconds Rest 15 seconds DB Single-arm Floor Press (leave one arm in press/locked out position) x 9-10 reps @ 2111 Rest 45 seconds B. AMRAP 12 40 Double Unders 10 Squat Thrust (No Push-up Burpee) 1 Rope Ascent 100 Meter Farmers Carry (53/36)
May 2019
Every 6 minutes, for 24 minutes (for times): 25/18 Calorie Ski 3 rounds of the following Barbell Complex: 5 Power Clean 4 Front Squat 3 Push Jerk Use a challenging weight, that will also allow for solid technique. Modify workout to allow for 1-2 minutes of rest each round.
May 2019
Every 6 minutes, for 24 minutes (for times): 25/18 Calorie Ski 3 rounds of the following Dumbbell Complex: 7 Deadlift 6 Front Squat 5 Push Press Modify workout to allow for 1-2 minutes of rest each round.
May 2019
A. Every 90 seconds, for 13:30 (3 total sets): 1 – Row 20/15 Calories 2 – Dual KB Clean x 15 3 – Dual DB Overhead Walk x 200 feet B. 3 sets of: 0:30 L-Sit Hold 20 Prone Reverse Snow Angels @3030 BB Good Mornings x 9-10 @ 3011
May 2019
A. Every 90 seconds, for 13:30 (3 total sets): 1 – Row 20/15 Calories 2 – Dual KB Swing x 15 3 – Dual DB Overhead Walk x 200 feet B. 3 sets of: 0:30 L-Tuck Hold 20 Prone Reverse Snow Angels @3030 BB Good Mornings x 9-10 @ 3011
May 2019
”Murph” For time: Run 1 Mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 Mile In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing
May 2019
In teams of 2… In 25 minutes, complete as many rounds as possible of: Ski or Row 50 Calories 200 Meter Overhead Plate Carry (45/25) 25 Strict Knees to Elbows Only one athlete may move at a time, partitioning reps however.
May 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Split Stance Romanian Deadlift x 6 reps/leg @ 3011 Rest 30 seconds Box Step-downs w/ DB Farmers Hold x 8 reps/leg @ 3011 Rest 30 seconds Banded Side Step x 20 reps/each direction Rest 30 seconds B. In 8 minutes, complete as many rounds as possible of: 100m Run with Plate Carry (45/25) 10 Sumo
May 2019
A. Every 75 seconds, for 11:15 (3 total sets) 1 – Strict HSPU – Max reps in 45 seconds 2 – KB Bent-Over Row x 12 reps 3 – Banded Ab Rotations x 15/side B. 3 rounds for time: 30 DB Single-arm Push Press (switch arms at 15 reps) (50/35) 10 Strict Chin-ups 30 Double Unders
May 2019
A. Every 75 seconds, for 11:15 (3 total sets) 1 – Barbell Overhead Hold x 30 seconds 2 – KB Bent-Over Row x 12 reps 3 – Banded Ab Rotations x 15/side B. 3 rounds for time: 30 DB Single-arm Push Press (switch arms at 15 reps) 10 Strict Chin-ups 30 Double Unders
May 2019
A. CFM Test #2 Assault Bike – Max Cals in 10 minutes Compare to 01/23/19 B. Every minute, on the minute, for 15 minutes: 1 – Row 15/10 Calories 2 – 14 DB Power Snatch (alternating hands) 3 – Dual KB Front Rack Hold x 40 seconds
May 2019
A. CFM Test #2 Assault Bike – Max Cals in 10 minutes Compare to 01/23/19 B. Every minute, on the minute, for 15 minutes: 1 – Row 15/10 Calories 2 – Power Snatch x 5 reps @ 60-70% of 1-RM Snatch 3 – Dual KB Front Rack Hold x 40 seconds (44/26)
May 2019
A. In 30 minutes, complete as many rounds as possible of: Run 400 Meters 10 Pull-ups 20 Push-ups 30 Air Squats B. 3 sets of: 0:30 L-Sit Hold 25 Abmat Sit-ups 0:20 Arch Hold
May 2019
Option #1 Back squat – 5 reps Shoulder press – 5 reps Deadlift – 5 reps Option #2 5 sets of: 0:30 Bottom of Squat Hold 7 Back Squats @ 4211 5 sets of: 0:30 Overhead Barbell Hold 5 Strict Press @ 4012 5 sets of: 3 Pause Deadlifts* *2 seconds pause one inch from the ground, 2 seconds pause at knee
May 2019
“CrossFit Total” Back Squat – 1 rep Press (strict) – 1 rep Deadlift – 1 rep Compare to 4/19/19 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 know without any doubt that you could do
May 2019
In teams of 3… 3 rounds for time of: 1,000 Meter Ski* 10 Rope Ascents 400m Loaded Barbell Carry (135/85) 35 minute time cap *During the ski, one person must maintain a KB Front Rack Hold (44/26). During the Barbell carry, any amount may contribute to the effort.
May 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed “Nancy” 5 rounds for time of: 400m Run 15 Overhead Squats (95/65)
May 2019
A. 3 sets of: Bench Press x 4-5 reps @ 3211 Rest 45 seconds Supinated Grip Bent-over Row x 7-8 reps @ 2010 Rest 45 seconds B. 3 sets of: Single Arm DB Incline Bench Press x 9-10 reps @ 2011 Rest 20 seconds Band Pull Aparts x 25-30 reps Rest 60 seconds C. 3 rounds of: On a 2 minute clock… 15/10 Calorie Row 15 Neutral Grip DB Floor
May 2019
A. Every minute, on the minute, for 15 minutes 1 – Bike for Calories x 15/10 2 – Power Clean x 5 @ 70-75% of 1-RM Clean 3 – Walking Lunge Steps with KB Rack Hold x 16 steps (as heavy as possible) B. Row 500 Meters for time
May 2019
A. Every minute, on the minute, for 15 minutes 1 – Bike for Calories x 15/10 2 – Deadlift x 6 reps 3 – Walking Lunge Steps with KB Rack Hold x 16 steps (as heavy as possible) B. Row 500 Meters for time
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