CrossFit Workouts Blog

  1. Workouts Week of 05/31/2021-06/05/2021

    Monday - 05/30/21:  "Murph" For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Air Squats 1 Mile Run * Strategy THE BIG TAKEAWAYS 1. We want to aim for both of our mile runs to be completed in roughly the same amount of time. Treat the first mile as…Read More

  2. Workouts Week of 05/24/2021-05/29/2021

    Monday - 05/24/21: Strength: E3MOM x3 5 back squats 75-80-85% Last set is a HEAVY set of 5 but not a 5rm "Wide Awake" For time (15min cap) 21-15-9: Power Snatches Chest To Bar Pull-Ups Directly into... 21-15-9: Overhead Squats Barbell-Facing Burpees …Read More

  3. Workouts for the Week of 05/17/2021-05/22/2021

    Monday - 05/17/21 Strength: E2MOM X5 5 back squats 60-65-70-75-80% "Front Loaded" For time: (15min cap) 21-18-15-12-9: Front Squats 115 / 85 lb Kettlebell Swings 55 / 35 lb Lateral Burpees Over Barbell *movements are doable in 2 sets or less. Tuesday…Read More

  4. Workouts the Week of 05/10/2021-05/15/2021

    Monday - 05/10/21: Strength: Taper down week E2MOM x5 5 back squats @65% *meant to feel moderate but not at all heavy. "Clear the Air" AMRAP 13: 40 Air Squats 300m/250m Row 20 Power Snatches 75 / 55 lb *row pace goal sub 70s. Power snatches are light…Read More

  5. Workouts Week of 05/03/2021-05/08/2021

    Monday - 05/03: Strength: E2MOM x5 5 back squats @80% or AHAP *sets are across. "Quadratic Formula" AMRAP 15 18/15 Calorie Row 15 Box Jump Overs (24"/20") 12 Toes To Bar 9 Double Dumbbell Front Squats Dumbbells- 50 / 35 lb *cal pace goal 1000/850+ c…Read More

  6. Workouts Week of 04/26/2021-05/01/2021

    Monday - 04/26/21: Strength: E2MOM x5 5 back squat @80% "Deviled Leggs" AMRAP 15 10 Single Dumbbell Front Rack Lunge 25 Wallballs 20 / 14 lb 10 Single Dumbbell Front Rack Lunge 10 Single Arm Devil Presses Dumbbell - 50 / 35 lb *lunges doable unbroken…Read More

  7. Workouts Week of 04/19/2021-04/24/2021

    Monday 04/19/21: Strength: E2MOM x 5 6 back squats @75% "Acid Reflux" (16 min time cap) 5 Rounds For Time: 15 Chest to Bar Pull-Ups 12/10 Calorie Assault Bike 9 Thrusters 115 / 85 lbs *C2B done in sets of 5. Mod jumping c2b. Bike goal less than 60 s…Read More

  8. Workouts Week of 04/12/2021-04/16/2021

    Monday - 04/12/21: Strength E2MOM X 5 3 back squats @85% *sets are across. Not building "Over and Out" For Time: (12min cap) 20 Power Snatches 95 / 65 lb 20 Lateral Barbell Burpees 20 Overhead Squats 95 / 65 lb 20 Lateral Barbell Burpees 20 Squat Sna…Read More

  9. Workouts Week of 04/05/2021-04/10/2021

    Monday - 04/05/21:   Strength: E2MOM X 5 5 back squats @75% *sets are across. Not building "RENTS" AMRAP 15 500/450m Row 40 Wallballs 20 / 14 lb 30 Alt DB Power Snatches 50 / 35 lb 20 Toes to Bar *row goal sub 2:00. Wallball doable in at least 10 Read More

  10. Workouts Week of 03/29/2021-04/03/2021

    Monday - 03/29/21 "Divide & Conquer" AMRAP 15: 30 Double Unders 15 Push Jerks 95/65 lb 30 Double Unders 15 V-ups *mod 2x singles/quick steps. Push jerks are light & doable UB. Post wod: Banded hamstring stretch Couch stretch Home wod: AMRAP 1…Read More