Category: Workout of the Day

Workout of the Day
7 rounds of 1 minute at each station
pull-ups
burpee box jumps
rest

Today’s workout has us working for max reps at two different bodyweight movements. You’ll start on the pull-up bar to rep out as many pull-ups as you can in one minute. Pacing here will be smart to save your hands and also to guarantee consistent reps across all seven rounds. Plan for a few small sets here or one big set depending on your capacity with this movement. Banded pull-ups, ring rows or jumping pull-ups are all great scaling options here. If you choose to work with a band make sure you can transition in and out of it easily throughout the workout. The second movement today is a burpee box jump. Because the minute of rest comes after this one you can work throughout the full minute here and just see what you can do. Have some fun with this one and Happy Sunday!!

standard: burpee step ups 24/20″
rx: 24/20″, chin over bar pull-ups
sport: 24/20″, chest to bar pull-ups
overachiever: 30/24″, chest to bar pull-ups

Workout of the Day
With a clock set for 20 minutes:

At 0:00
150 Wall Ball Shots for time

At 12:00
75 Power Snatches for time

Double trouble on the menu today! The fun will start with a classic named CrossFit workout “Karen”. Find a target you are comfortable using, if you prefer staying outside the wall on to the left of the patio roll up door can be used as well. The marked line there is 10ft tall. 150 Wall ball shots is A LOT so if the number looks daunting feel free to scale the number down to 100 or something that feels more manageable. Once you complete your wall balls you can head back to your workout square to rest for whatever time is left in the twelve minute window. Workout number two starts at 12:00 and is a Hero workout known as “Randy”. You will want to make sure your bar is very light for this workout with only eight minutes on the clock to finish this one. The goal for both workouts should be to finish under each given time cap so spend some time deciding if and how to scale one or both parts in order to make that happen! Have fun! Happy Saturday!

standard: 14/12lb, 45/35lb
rx: 20/14lb, 75/55lb
sport: 20/14lb, 75/55lb
overachiever: 20/14lb, 75/55lb

Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a challenging squat clean today. With only one lift every minute this is a great time to focus on technique while also bumping the weight up on the bar a bit more than you might in a normal workout. First, focus on a strong controlled pull off the floor. As the bar passes your knees open your aggressively open your hips to send the bar up towards your shoulders. The heavier the bar is, the quicker you’ll have to be to meet it in your squat position.

Workout of the Day
10 rounds for time
10 box jumps
10 sit ups holding dumbbell

You’ll need a box, an abmat and a dumbbell for today’s ten round workout. With one hundred total reps of each movement make sure you are comfortable with the box you choose to jump to and the dumbbell you use for the sit-ups. Box jumps can always be scaled to a more manageable height or step ups are always a great option as well. You’ll be hanging on to a dumbbell at your chest for the sit-ups so make sure to give those a try if you haven’t done them before. The weight can be left out of the sit-ups if needed. If ten rounds looks daunting feel free to cut out a few rounds and go for 6, 7 or 8 instead!

standard: 35/20 lb
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″

Workout of the Day
7 rounds of 30 seconds at each station
hang power cleans
rest
front squats
rest
push jerks
rest

Today’s workout is all about barbell cycling. You will have seven intervals of thirty seconds at three different movements. Spend some time before the workout going over the three barbell movements so that you can find the most efficient way to get the most reps done. The rx’d weight should feel manageable so that you can hang on to the barbell for the majority of each thirty second window.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Skill
EMOM for 10 minutes
1 hang squat snatch

Spend ten minutes working up to a challenging hang squat snatch. Each rep will start with a snatch grip deadlift to bring the bar to the hang position. From here focus on keeping your shoulders back and chest up as you bend your knees and bow forward before returning the bar to your hips and sending it up over your head. The goal for a squat snatch is to catch the bar in an overhead squat. If you’re not ready for the overhead squat position you can try a hang power snatch today instead.

Workout of the Day
AMRAP in 12 minutes
6 one arm alternating devil press
12 overhead walking lunge steps

All you’ll need for today’s AMRAP is one dumbbell and an ab mat. Alternating devil press can be tricky so make sure to try a few reps before the workout starts so you can get into a good rhythm with these. We’ll also be hanging on to the dumbbell for the lunge steps. Keeping the dumbbell locked out overhead will increase the difficulty of this movement quite a bit, if you’re not able to keep your elbow locked out and arm and shoulder in a good position you can scale this movement to a goblet lunge. Make sure both the devil press and lunges are doable with the weight that you choose and as always feel free to leave the weight out of either movement if needed.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Skill
EMOM for 10 minutes
straight set of strict pull-ups

Spend ten minutes working on strict pull-up strength today. If you are able to complete unassisted strict pull-ups focus on a hollow body position and full range of motion with a full lockout at the bottom of each rep and your chin clearly over the bar at the top. If you’re using a band try to find one that allows you to do 3-7 reps per round. Ring rows are also a great option to build strict pulling strength!

Workout of the Day
for time
50-40-30-20-10
alternating dumbbell power clean
double unders

Today’s workout is for time. Choose a dumbbell that you are comfortable with and able to complete large unbroken sets with. Double unders can be scaled by volume if you’re not quite ready for 150 total reps. Trying something like 10 reps after each set of power cleans would be a good place to start or even 25-20-15-10-5 instead of 50-10.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Skill
EMOM for 10 minutes
straight set of toe to bar

Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you!

Workout of the Day
AMRAP in 10 minutes
push-ups
*6 power snatch EMOM

Today’s workout is sure to leave you with a shoulder pump. You’ll have ten minutes to rack up as many push-ups as possible. Before you get to the push-ups you’ll need to complete six power snatches in each minute. Make sure to choose a weight that is light enough to keep these unbroken or you will find that you run out of time fast. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together without resting on the ground at any point. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score for today will be the total number of push-ups you are able to complete across all ten rounds.

standard: 45/35 lb
rx: 75/55 lb
sport: 96/65 lb
overachiever: 115/85 lb

Workout of the Day
10 rounds of 30 seconds at each station
row or bike for calories
rest
thrusters
rest

standard: 45/35 lb
rx: 75/55 lb
sport: 96/65 lb
overachiever: 115/85 lb

For today’s workout you’ll have a total of twenty minutes on the clock to alternate between two high-intensity movements. Choose either a bike or rower for your first station and load up a light barbell for the second. Keep in mind that going unbroken for your entire round of thrusters would be about 150 total reps. Use a weight you are comfortable with at high volume but not so light that it is trivial.

In the end your score will be your total number of accumulated reps across all 10 rounds.

Workout of the Day
for time
50 kettlebell snatch
1000M run
50 box jump overs
1000M run
50 kettlebell snatch

standard: 16/12 kg, 24/20″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
overachiever: 32/24 kg, 30/24″

Skill
EMOM for 10 minutes
straight set of kipping pull-ups

Spend some time today working on kipping pull-ups or kipping swings. Mastering the C-kip is aways recommended before trying butterfly pull-ups but if you’re feeling ready talk to your coach about learning this new skill. If you’re not ready for any kind of kipping pull-ups you can choose to either practice kipping swings or work on strict pull-ups with a band.

Workout of the Day
for time
27-21-15-9
deadlifts
lateral burpees

Today’s for time workout will be a tough one! Choosing the right deadlift weight will be important here. With two large sets of deadlifts and burpees at the start of the workout make sure that you can start each set with a large number of unbroken deadlifts. The weight on your bar shouldn’t be terribly heavy. Plan for a “medium” weight that is less than 50% of your max. To scale this workout you can start by doing burpees in place rather than jumping over the bar. You could also drop the first round of both deadlifts and burpees off of the workout and start at 21 instead of 27.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb,
overachiever: 275/185 lb