Category

WOD

8.22.19- Thursday

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Today’s CrossFit Workout

Strength

  • 5×2 Front Squat @70%

Conditioning

  • 3 Rounds for Time:
    • 10 Deadlifts (225/155#) (CRX 275/185#)
    • 50 Double Unders
    • 10 Strict Pull Ups

Today’s SWEAT Workout

  • AMRAP20:
    • 15 V Ups
    • 20 Squats
    • 15 Abmat Sit Ups
    • 20 Wallballs

8.21.19- Happy Birthday Beebs!

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Happiest of birthdays to our very own CFSE Mom, Bridget Blake. Thank you for everything you do for our community- the support you provide, and the unconditional love you show your son, Rob, and Emmy. We love you!

Today’s CrossFit + SWEAT Workout

Conditioning aka “Sh*t no one wants to do”

  • 10 Rounds EACH, alternating rounds with a partner:
    • 500m Row/Ski

8.20.19- Tuesday

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Today’s CrossFit Workout

Warm Up/Strength

  • AMRAP7: Kettlebell Flow
    • 5R/5L Russian KB Swing
    • 5R/5L Push Press
    • 5R/5L Windmill
    • 10 Goblet Cossack Squats

Conditioning

  • AMRAP20:
    • 10 Shoulder to Overhead (115/75#)
    • 10 Front Rack Lunges
    • 10 Handstand Push Ups
    • 30 Air Squats

Today’s SWEAT Workout

  • Tabata Tuesday!
    • Assault Bike
    • Jumping Lunges
    • KB Swings
    • Push Ups
    • Ski

Rest 1:00 between movements

8.19.19- Monday

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Today’s CrossFit Workout

Strength

  • EMOM7: 2 Touch and Go Power Snatches @60%
  • EMOM7: 1 Power Snatch (Building)

Conditioning

  • 5 Rounds for Time:
    • 3 Snatches (155/105#)
    • 6 Muscle Ups
    • 9 Toes to Bar
    • 12 Pistols

Today’s SWEAT Workout

  • 5 Rounds, 1:00 Rest
    • 10 DB Deadlifts
    • 9 DB Hang Power Cleans
    • 8 DB Shoulder to Overhead
    • 7 DB Front Squats
    • 6 Burpees over DBS
    • 500m Run

8.16.19- Friday

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Today’s CrossFit Workout

Conditioning

  • AMRAP3
    • 30/20 Calorie Row/Ski
      20 Toes to Bar
      20 Sandbag Squats
      20 Sandbag Over the Shoulder (RX: 100+/75+)
      20 Jumping Lunges
      30/20 Calorie Row/Ski

Rest 3:00

  • AMRAP5
    • 30/20 Calorie Row/Ski
      20 Toes to Bar
      20 Sandbag Squats
      20 Sandbag Over the Shoulder
      20 Jumping Lunges
      30/20 Calorie Row/Ski

Rest 5:00

  • For Time:
    • 30/20 Calorie Row/Ski
      20 Toes to Bar
      20 Sandbag Squats
      20 Sandbag Over the Shoulder
      20 Jumping Lunges
      30/20 Calorie Row/Ski

Today’s SWEAT Workout

  • 5 Rounds for time:
    • 1k Row/Ski
    • 50 Squats

8.15.19- Thursday

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Today’s CrossFit Workout

Warm Up/Strength

  • 4×2 (each arm) Turkish Get Ups

Conditioning

  • For Time:
    • Buy in: 100 Double Unders
      • 5 Rounds
        • 10 Overhead Squats (95/65#)
        • 15 Pull Ups
    • Buy out: 1000m Run

Today’s SWEAT Workout

  • AMRAP25:
    • 500m Run
    • 100m Sandbag Carry
    • 100m Farmers Carry
    • 20 Hanging Knee Raises (Go Harder: Toes to Bar)

8.14.19- Wednesday

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Today’s CrossFit Workout

Conditioning

  • AMRAP20:
    • 10 Burpees over DB
    • 20 Alternating DB Snatches (50/35#)
    • 30 Box Jumps

Core

  • Tabata
    • Abmat Sit Ups

Today’s SWEAT Workout

  • 5 Rounds for QUALITY
    • 10 Front Squats
    • 5R/5L Bulgarian Split Squats
    • 100′ Backwards Sled Drag
    • :20 L-Hang

8.12.19- Monday

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Today’s CrossFit Workout

7 Rounds for total calories and total weight

  • :30 Calorie Assault Bike Sprint
  • 7 Bench Press (building)
  • :30 Ski Sprint

Today’s SWEAT Workout

5 Rounds for Total Reps

  • :40 Jump rope
  • :20 Rest
  • :40 Wallballs
  • :20 Rest
  • :40 Strict Pull ups
  • :20 Rest
  • :40 Weighted Plank
  • :20 Rest

8.10.19- Saturday

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Today’s CrossFit/SWEAT Workout

  • In teams of 3, AMRAP30
    • 50 SB cleans
      50 box jump-overs (30/24″)
      50 SB deadlifts
      50 Synchro V-Ups
      40 Calorie Assault Bike
      30 Synchro V-Ups
      30 SB deadlifts
      30 box jump-overs
      30 Calorie Assault bike