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Thursday 10.12.23
Workout of the Day STRENGTH 4 Total progressive Sets of: A1: 8 total 4″ FFE alternating Barbell Reverse Lunges A2: Accumulate :30 in an L-Sit Notes Build up through 1 empty barbell and 4 total...
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Friday 10.13.23🔪
Workout of the Day FLOATER STRENGTH Back Squat 20RM Romanian Deadlift 8-8-8-8 Shoulder Press 3-3-3 Push Press 3-3-3 4″ FFE alternating Barbell Reverse Lunges 8-8-8-8 Notes Choose one lift and...
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Fight Gone Bad 2023!
Workout of the Day Fight Gone Bad 2023 3 Rounds For Total Reps: 1 minute Wall Ball Shots 20lb to 10′ / 14lb to 9′ / 10lb to 9′ 1 minute Sumo Deadlift High-Pulls 75/55/35lbs 1 minute Box Jumps...
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Sunday 10.15.23
Workout of the Day FLOATER STRENGTH 3 Sec Pause Back Squat 1-1-1-1-1 Romanian Deadlift 8-8-8-8 Shoulder Press or Bench Press 3-3-3 4″ FFE alternating Barbell Reverse Lunges 8-8-8-8 Notes Choose one...
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Monday 10.16.23
Workout of the Day ASSISTANCE 4 Progressive sets of: 3-10 Chin-Ups 10-15 DB Floor Presses 10-15 Partner Weighted Sit-Ups Notes The first round of this should be pretty easy with each subsequent round...
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Tuesday 10.17.23
Workout of the Day Every 3:00 x 5 Rounds 10 Deadlifts 20 Tuck-Ups 10/8/6 Cal Bike Notes Every three minutes perform the triplet. There is a 2:00 cap on getting the work in, so you’ll need to hustle to...
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Wednesday 10.18.23
Workout of the Day STRENGTH Bench Press 3-3-3-3-3 Notes Work up to a heavy triple on the Bench Press. Try to PR today! METCON 5 Rounds for time of: 20 Push-Ups 10 WTD Step Overs Notes Push-Ups If 20...
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Thursday 10.19.23
Workout of the Day 10 Rounds of: From: 0-1:30 16 Sandbag Walking Lunges 12 Kipping Pull-Ups From 1:30-3:00 1:30-3:00 1:00 Air Bike Notes This workout has two alternating intervals. In the first...
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Friday 10.20.23
Workout of the Day ASSISTANCE 15:00 for load of: SA Deadlift x 5 + 80′ SA Farmers carry (L then R) :30 SA OH DB Hold (L then R) 20-30 Bench Tuck-Ups FLOATER STRENGTH 3 Second Pause Back Squat 1-1-1-1-1...
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Saturday 10.21.23
Workout of the Day “DT” 5 Rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Notes Weeks 1 and 5 had DT specific barbell complexes to get you working through these movements. If you were...
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Sunday 10.22.23
Workout of the Day SKILL: Rowing Technique METCON Row 2,000m Notes The 2K row is the standard race in competitive rowing and is a beast. You will be on the erg from around 6-10 minutes rowing a lot...
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Monday 10.23.23
Workout of the Day METCON For Time: 50/40 Cal Row or Bike 40 Sit-Ups 30 Burpees 20 Kipping Pull-Ups 10 Heavy Wall Ball Shots 45/35 Cal Row or Bike 35 Sit-Ups 25 Burpees 15 Kipping Pull-Ups 10 Heavy...
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Tuesday 10.24.23
Workout of the Day STRENGTH Push Press 3-3-3-1-1 Notes Work up through through a three sets of heavy triples then two sets of heavy singles on the push press. Dont jerk!! METCON AMRAP 12:00...
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Friday 10.25.23
Workout of the Day FLOATER STRENGTH Push Press 3-3-3-1-1 Front Squat 8-8-8-8-8 Hang Power Snatch 3-3-3-1-1-1 Dumbbell Bench Press 20-20-20 Notes Choose a lift that corresponds to what you’ve missed...
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Wednesday 10.25.23
Workout of the Day PARTNER METCON 12 Rounds for time of: 8 Front Squats 60 Double Unders 16 (total) No Push-Up Renegade Rows Notes Partners alternate full rounds until 12 total have been completed....
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Thursday 10.26.23
Workout of the Day SKILL: Hang Power Snatch STRENGTH E2MOM x 8 Sets 1-3 Hang Power Snatches Notes Every two minutes perform 1-3 Snatches. Ideally you start this at triples then transition to singles or...
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Saturday 10.28.23
Workout of the Day 5 Intervals of: From 0-1:30 20 DB Bench Presses From 1:30-3:00 16 Weighted Step Overs From 3:00-5:00 20/16 Calorie Row or Bike Notes Bench Press Each round should be performed in 1-3...
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Sunday 10.29.23
Workout of the Day FLOATER STRENGTH Push Press 3-3-3-1-1 Front Squat 8-8-8-8-8 Hang Power Clean 3-3-3-1-1-1 Dumbbell Bench Press or Press 20-20-20 Notes Choose a lift that corresponds to what you’ve...
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Monday 10.30.23
Workout of the Day METCON 1 “Power 11.3” AMRAP 5:00 1 Power Clean 1 Jerk Notes This workout was part of the CrossFit Open in 2011 however the cleans were full squat cleans. The competition loads for...
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Tuesday 10.31.23 🎃
Workout of the Day ASSISTANCE 3 Progressive sets of: A1: DB Pull Overs 12-16 Reps A2: Supine Leg Raises + Hip Lifts 30 Reps Notes Round 1 should feel like a warm-up, round 2 should be challenging and...
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