CrossFit Workouts Blog

Monday - 11/23/20 Pausing Back Squat Complex: Every 90s x 5 1 Pausing Back Squat (2s in bottom) 2 Back Squats *all sets are at 75%“Drift Away”: AMRAP 15: 50/35 Calorie Bike 50 Single Dumbbell Hang Clean and Jerks (50/35) 50 Single Dumbbell Rever…Read More

Monday - 11/16/20 Conditioning: “Shot Caller” 5 Rounds: (25min Cap) 21 Wallballs 20/14 18 Alternating Dumbbell Power Snatches 50/35 15 Box Jumps (24″/20″) 12 Toes to Bar” *wallballs doable in 3 sets or less. DB snatch doable in 2 sets or le…Read More

Monday - 11/9/20 Primer: E2MOM x 5 3 UB power snatches building to AHAP Conditioning: “Rush Hour” On the 4:00 x 5 Rounds: 20/16 Calorie Bike 10 Barbell-Facing Burpees 5 Power Snatches(135/95) *Bike pace goal 65/60+rpm. Power snatches are doable…Read More

Monday - 11/02/20 Conditioning: “Fight Night” AMRAP 20: 20 Thrusters 20 Hang Power Snatches 20 Box Jumps (24″/20″) 20 Overhead Squats 20/15 Calorie Row Barbell – 75/55 Tuesday - 11/03/20 Strength: 5-4-3-2-1 unbroken power cleans Perform a s…Read More

Monday - 10/26/20 Strength: Every 90s X 5 5 back squats @70-75-80% Conditioning: For time: (10min cap) “White water” 21-15-9 Calorie row Squat cleans (135/95) *cleans are doable in sets of 5’s or more. Singles are okay but aim for barbell cycli…Read More

Monday - 10/19/20 Strength: E2MOM x 5 3 back squats @85% or AHAP Conditioning: “Tidying Up” AMRAP 15: 15 Power Cleans 95/65 30 Double-Unders 15 Wallballs 20/14 30 Double-Unders *power cleans are light, doable in 2 sets or less. Mod 2x singles. WB…Read More

Monday- 10/12/20 Front Squat + Back Squat: E2MOM X 5 3 Front Squats 6 Back Squats *use 75% of front squat. OR The 3 FS are challenging. Conditioning: “Flinstones” AMRAP 20: 50 Wallballs (20/14) 40 Single Arm Alternating DB Snatches (50/35) 30/25 …Read More

Monday - 10/5/20 Primer:  Ever 90s X5 3 UB clean and jerks *build to AHAP Conditioning: “Wiped Cleaner” 5 Rounds OT4:00 30 Air Squats 18/15 cal bike 7 Clean and Jerks (155/105) *Bike pace goal 65/60rpm. C&J doable unbroken but fast singles a…Read More

Monday-09/28/20 Strength: Front Squat Complex Every 90s X6 1 Pausing Front Squat (2s in the bottom) 1 Front Squat *build to AHAP Conditioning: “Dodgeball” 10 Rounds: (24min cap) 15 Wallballs (20/14) 200m Run *goal is to use Rx wall ball regardles…Read More

Monday-09/21/20 Primer: Every 90s X 5 3 OHS building to AHAP Conditioning: “Speed Demon” AMRAP 3’s, resting 3:00 between 200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55) 200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)…Read More