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Wednesday 11.1.23
Workout of the Day METCON Every 4:00 x 5 Rounds perform: 10 Bench Presses 18 Kettlebell Swings AMRAP Double Unders to the 2:00 mark Rest 2:00 Notes Ideally the Bench Press is unbroken but you may need...
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Workout of the Day ASSISTANCE 3 Rounds of: 30 Band Pull Aparts Floater Exercise Floater Options 10-12 DB Bench Press 10-12 Goblet Squats 30 Hollow Rocks METCON For Distance: 5:00 Row Rest 1:00 5:00...
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Friday 11.3.23
Workout of the Day FLOATER Deadlift 3-3-3-3-3 Bench Press 4 sets x 8-12 reps Front Squat 3-3-3-3-3 Notes Choose a lift that best rounds out your training week. Tomorrow we have air squats, push-ups,...
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Saturday 11.4.23
Workout of the Day PARTNER “Grindy” 10 Rounds for time of: 3 Rounds of Cindy 6 Clean and Jerks Notes This is a mash-up between two CrossFit benchmark workouts, “Cindy” and “Grace”. Partners will...
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Sunday 11.5.12
Workout of the Day FLOATER STRENGTH Deadlift 3-3-3-3-3 Bench Press 4 sets x 8-12 reps Front Squat 3-3-3-3-3 Notes Choose a lift that best rounds out your training week. Tomorrow we have Pressing...
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Monday 11.6.23
Workout of the Day STRENGTH Shoulder Press 6 progressive sets of 8-12 Reps Notes Work up through 6 total progressive sets within the 8-12 rep range. Below is an example of what that might look like...
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Tuesday 11.7.23
Workout of the Day STRENGTH Back Squat Heavy 5 then, 80% AMRAP Notes In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 80% and...
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Wednesday 11.8.23
Workout of the Day Every 5:00 x 5 Rounds 6 Power Snatches 10 Strict Chin-Ups 60 Double Unders Notes This triplet should take you 3:00 or less to complete. If you cannot complete the work in 3:00 or...
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Thursday 11.9.23
Workout of the Day STRENGTH Bench Press Heavy 5 then, 80% AMRAP Notes In roughly 5 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 80% and...
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Friday 11.10.23
Workout of the Day FLOATER STRENGTH Back Squat Heavy 5 then, 80% AMRAP Power Snatch 3-3-3-3-3 Bench Press Heavy 5 then, 80% AMRAP Notes Choose a lift that corresponds to what you’ve missed this week....
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Saturday 11.11.23 Veterans Day 🇺🇸
Workout of the Day 5 Rounds for time of: 30 Air Squats 15 Power Cleans 400m Run 15 Kipping Pull-Ups Notes This will be a longer workout so keep a challenging but sustainable pace. Power Cleans...
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Sunday 11.12.23
Workout of the Day FLOATER STRENGTH Shoulder Press 6 progressive sets of 8-12 Reps Back Squat Heavy 5 then, 80% AMRAP Power Snatch 3-3-3-3-3 Bench Press Heavy 5 then, 80% AMRAP Notes Choose a lift that...
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Monday 11.13.23
Workout of the Day STRENGTH Push Press 1-1-1 Notes In 12:00, work up to a heavy single push press for the day. Keep the volume low on this with a few triples in the early warm-ups then right into...
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Wednesday 11.14.23
Workout of the Day STRENGTH Back Squat Heavy 3 then, 80% AMRAP Notes In roughly 5-6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 80% and...
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Wednesday 11.15.23
Workout of the Day ASSISTANCE 3 Progressively challenging Sets of: 12-16 DB Pull Overs :40e Single Arm Static KB Farmer’s Hold 30 Supine Leg Raises + Hip Lifts METCON Every 4:00 x 5 Rounds perform:...
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Thursday 11.16.23
Workout of the Day ASSISTANCE 4-5 Progressive sets of: 8-16 Sandbag Squats 8-12e Three Point DB Rows 12-16 Anchored Weighted Sit-Ups Notes Your first round should feel very easy and each subsequent...
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Friday 11.17.23
Workout of the Day FLOATER STRENGTH Push Press 5-5-5-5-5 Back Squat Heavy 3 then, 80% AMRAP Deadlift 3-3-3-3-3 Bench Press Heavy 3 then, 80% AMRAP Notes Choose a lift that corresponds to what you’ve...
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Saturday 11.18.23
Workout of the Day 5 rounds for time: 500 meter row 15 DB Shoulder Presses 30 Lunges Notes This is a CrossFit.com workout from 10.30.23. It will take you somewhere between 20-25 minutes with a hard cap...
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Sunday 11.19.23
Workout of the Day FLOATER STRENGTH Push Press 5-5-5-5-5 Back Squat Heavy 3 then, 80% AMRAP Deadlift 3-3-3-3-3 Bench Press Heavy 3 then, 80% AMRAP Notes Choose a lift that corresponds to what you’ve...
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Monday 11.20.29
Workout of the Day 8 Intervals of: In 1:30 perform 3 Power Clean and Jerks 9 Kipping Pull-Ups AMRAP Burpees Rest 1:30 Notes This interval should work out to about :45 to do the barbell work and...
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