Category: Workout of the Day

Skill

12x30s
straight set of strict pull-ups

This is a quick interval so plan accordingly. The goal should be to hit a set number of strict pull-ups that feels repeatable but also challenging. If you have to drop a rep or two by the last couple rounds that’s ok! Use a band or opt for ring rows if you prefer.

Workout of the Day

AMRAP in 20 minutes
400m run
15 deadlifts
90 double unders

This workout might remind you of last weeks workout from Thursday. The double under set has been bumped up but the barbell movement is a little simpler. Choose a weight for the deadlift that allows you to get the 15 reps done in 2-3 sets. Scale the run and double unders first by volume if needed. Single unders are always great but do try to work in a few attempts at some double unders as you go.

st: 135/95 lb
rx: 185/135 lb
sp: 225/155 lb

Skill

EMOM for 10 minutes
3 push press

Work up in weight or choose one weight across all ten rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.

Workout of the Day

AMRAP in 12 minutes
10 push-ups
10 front squats

Do your best to perform your push-ups as strict as possible and to a repeatable, full range of motion. That means your chest hits the deck and your elbows are at full extension for every rep. Scaling options include raising the floor (hands on a box) or by performing them for your knees. When it comes to front squats we’re looking for your hip crease to be below the top of the knee at the bottom of the squat and your hips fully upen at the top.

standard: 95/65 lb
rx: 115/85 lb
sport: 155/105 lb, 5 strict HSPU

Skill

EMOM for 10 minutes
2 power cleans

You can choose to treat these reps as singles or link them together to practice touch and go reps. If you choose not to link your reps make sure you can follow yourself quickly for rep number two so that you don’t fall behind on the minute and to give yourself time to recover in each minute. Add weight as you go if things are feeling good!

Workout of the Day

5 rounds of 3 minutes on 1 minute off
6 box jumps
6 alternating dumbbell hang clean and jerk

Spend some time practicing alternating dumbbell hang clean and jerks before the workout starts to figure out a good weight to use today. You’ll want to be able to do these unbroken throughout the workout but it’s totally fine for that to be a challenge. A smooth transition between reps will go a long way here. If you are unable to jump, box jumps can be switched to step ups. If you can jump but just need a lower box grab one of our smaller boxes or stack some plates to a height you are comfortable with!

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb

Workout of the Day

6 rounds of 3 minutes on 1 minute off
[odd] 100m farmer carry then max calorie row
[even] 100m farmer carry then max calorie air assault

Grab two matching dumbbells or kettlebells for your farmer carry today, and find a partner to share machines with. Carry your objects suitcase-style down to the wall and back before hopping on either the bike or the rower. Alternate between bike and row such that you get to use each item three times. In the end your score will be the total number of calories you accumulate on across all six rounds.

Skill

15 minutes of rope climb practice

Spend some time going over rope climb technique with your coach. If you’re ready for it, try a few rope climbs going as high as you can comfortably go keeping your descent in mind as well.

Workout of the Day

for time

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

time cap: 12 minutes

We’ll be throwing in the CrossFit Open workouts on Saturdays for the next three weeks if they make sense for the class. Don’t expect to finish this workout, but give this one a go and see how far you can get in 12 minutes!

standard: 16/12 lb. to 10/9′ target, 20/20″
rx and sport: 20/14 lb. to 10/9′ target, 24/20″

SWEAT

AMRAP in 8 minutes
8/6 calorie assault bike
12/10 calorie row
rest 2 minutes
AMRAP in 8 minutes
8 burpees
20 ring rows
rest 2 minutes
AMRAP in 8 minutes
20 russian twists
60 drag rope singles or 12 drag rope double unders

We’ll work our way through 3 different AMRAP’S today. If we’ve got a big class we’ll switch up the order to share rowers and bikes and rings.

Skill

Deadlift
1-1-1-1-1

Use some time today to work up to a heavy single deadlift. Warm-up to moderately challending tarting weight for your first rep. Remember to keep your back flat and drive through your heels on every pull. Take plenty of rest between these heavy attempts.

Workout of the Day

Every 5 minutes for 15 minutes
400m run
30 sit ups
max reps of push-ups

Run 400m at 0:00, 5:00 and 10:00 when you return complete 30 sit-ups and then as many push-ups as possible in your remaining time.

standard, rx, sport: as written

Skill

12x30s
Straight set of toe-to-bar

Spend a few minutes today working on the toe-to-bar skill. We’ll use a 30-second timer to work through twelve rounds. Ideally, you’ll be working for only a portion of each interval on a single set, and then you’ll spend the remaining time resting. If kipping toe-to-bar is new to you, then this is a perfect opportunity to work on the skill. Practice swinging between hollow and arch before generating some and then progressively raise the knees then feet up towards the bar across a few reps.

Workout of the Day

AMRAP in 20 minutes
200m run
50 double unders
10 power cleans

For the double unders, feel free to scale the volume to a number that you can achieve in less than a minute or do singles and periodically insert a double under attempt throughout the set.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb

Skill

EMOM for 10 minutes
1 slow pull squat clean + squat clean

Our skillwork today will be working on the first pull in the squat clean. That is the portion of the lift where bar rises from the floor to above the knees. Focus on keeping your back flat and your hips and shoulders rising together, prior to opening up the hips and catching the bar in a full squat. Perform your second rep at full speed but focus on the same points in your second lift.

Workout of the Day

for time
27-21-15-9
kettlebell swing
push press

We’re pairing two classic pushing and pulling movements together for this four round couplet. Do your best to move quickly through this workout. We start with large set sizes so break them up early and often so you can keep the intensity up through the final rounds.

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb

Skill

EMOM for 12 minutes
[odd] 40 second max effort row
[even] rest

Spend a few minutes working on your rowing technique today. We’ll partner up and grab a rower for 6 individual sprints at a 1:2 work rest ratio. Do your best to work on efficient rowing technique in the catch, drive and recovery. You’ll have 40 seconds to row all out and 20 seconds to transition so remember to do your partner a fabor and open your foot straps nice and wide when you get out.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
12 lateral burpees
then
max reps of front rack walking lunges

Today’s workout has six periods of work, each two minutes long, with one minute rest. During each round, you’ll start with 12 burpees, jumping or stepping over your bar. Immediately after you complete your 12 burpees, pick up your barbell and knock out as many front rack walking lunge steps as you can in the remaining time. In the end, your score will be the total number of lunges you complete across all six rounds.

standard: 95/65 lb
rx: 115/85 lb
sp: 135/95 lb

Skill

Front Squat
2-2-2-2-2

Work up in weight for a heavy double for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

AMRAP in 12 minutes
12 alternating dumbbell snatch
6 pull-ups

When choosing a dumbbell for today’s workout, pick a weight that’s light enough that allows you to do large sets unbroken. Break up the reps as you need to under fatigue but we don’t want a weight so heavy that you have to perform singles. When it comes to pull ups, use a band or rings to scale if needed.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb