10.15.19- Tuesday

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Today’s CrossFit Workout

  • For Time:
    • 1k Run
      500m Row/Ski
      1k Run
      25 Burpee Box Jump Overs (Box Facing, 24/20″)

      Rest 5 Minutes, then:

      1k Row/Ski
      500m Run
      1k Row/Ski
      250 Double Unders

Today’s SWEAT Workout

  • For Time:
    • 1k Run
      500m Row/Ski
      1k Run

      Rest 3 Minutes, then:

      1k Row/Ski
      500m Run
      1k Row/Ski

10.14.19- Monday

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Today’s CrossFit Workout

Weightlifting

  • 5×4 Pause Back Squat @65%
  • 4x4R/4L Single Leg Front Rack Step Ups @33% of Squat Weight

Conditioning

  • AMRAP12:
    • 12 Front Rack Lunges (115/75#)
    • 12 Toes to Bar
    • 6 Overhead Lunges
    • 6 Chest to Bar

Today’s SWEAT Workout

  • 50 Bench Press
  • 75 V Ups

*50 Double Unders + 25 Russian Swings every break!

10.11.19- Friday

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Today’s CrossFit Workout

Conditioning

  • 8 Rounds
    • 10 Clean and Jerks (95/65#)
      12 Box Jump Overs (24/20″)

Today’s SWEAT Workout

  • 10 Rounds
    • 5R/5L DB/KB Hang Snatch
      10 DB/KB Step Ups
      :20 Wall Sit

10.9.19- Wednesday

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Today’s CrossFit Workout

  • 25:00 Window
    • 20-15-10
      • Calorie Assault Bike
      • Front Squat
      • Burpee over Bar

Rest :90 Between Rounds

95/65-115/75-135/95#

CRX: OH Squats

In remaining time, find a 3RM Hang Snatch

Today’s SWEAT Workout

  • EMOM10
    • Odd: 3 Hang Power Cleans
    • Even: 30 Double Unders

1-2-3-4-5-6-7-8-9-10

Hang Power Cleans

Burpees Over Bar

Russian Twists (x2)

10.8.19- Tuesday

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Today’s CrossFit Workout

  • EMOM8 (0 – 8:00)
    Odd: 40 Double Unders
    Even: 8/5 Ring Dips
  • EMOM8 (10:00 – 18:00)
    Odd: 4 Sandbag Over Shoulder
    Even: 1 Rope Climb
  • At 20:00 (For Time)
    80 Double Unders
    40 Pushups
    20 Pullups
    10 Sandbag Over Shoulder (100/75#)

CRX:
Muscle Up into Dips (Part A)
Legless or Pegboard (Part B)
Chest to Bar, 125/100+ (Part C)

Today’s SWEAT Workout

  • Tabata Tuesday!
    • 1. Assault Bike
      2. Pushups
      3. Air Squats
      4. Ring Rows
      5. V-Ups

10.7.19- Monday

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Today’s CrossFit Workout

Weightlifting

  • 5×4 Paused Back Squat @62.5% *Focus on QUALITY
  • 4x5R/5L Single Leg RDL @2111 (33-40% of Squat Weight) between each set

Conditioning

  • AMRAP12
    • KB/DB 1-Arm Power Clean
      KB/DB 1-Arm Thruster
      KB/DB 1-Arm Overhead Lunge

Ascending Ladder: 2’s, 4’s 6’s etc…
Complete full round on right side then switch to left side.
RX: 50/35#, 24kg/16kg

Today’s SWEAT Workout

  • KB Conditioning:
    • 25 Minutes:
      5R/5L 1-Arm Swings
      5R/5L 1-Arm Push Press
      5R/5L 1-Arm FR Lunges
      5R/5L 1-Arm Rows
      :20 Hollow Hold
      :20 Arch Hold

7.4.19- Partner Saturday

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Today’s CrossFit + SWEAT Workout

  • ‘David Halderman’ – Partner Style
    5 Rounds:
    40 Wall Balls (20/14#)
    20 Power Cleans (135/95#)
    100m Carry of Any Kind

This workout was written for a NYC firefighter who lost his life on 9/11. We’ve added the carry to our partner version. Carry your partner 50m, they carry you back the other 50m… Or grab a SB, set of KBs, or your WB.

Work can be split anyway partners would like.

10.4.19- Friday

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Today’s CrossFit Workout

Strength/Skill

  • EMOM8:
    • Odd- 4 Deadlifts (275/185#)
    • Even- 8 Toes to Bar

Rest 2:00

  • EMOM8:
    • Odd- 5 Chest to Bar or 3 Muscle Ups
    • Even- 10 Box Jump Overs (24/20″)

@20:00- For Time:

  • 8 Muscle Ups
  • 16 Deadlifts
  • 24 Toes to Bar
  • 32 Box Jump Overs

Today’s SWEAT Workout

  • For Time:
    • 1:00 Bar Hang
      50 KB Swings
      25 Burpee Box Jump Overs
      50 KB Swings
      1:00 Weighted Plank

      *200m Run anytime a set is broken.

10.3.19- Thursday

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Today’s CrossFit Workout

Strength

  • 3 Position Snatch (Floor, Low Hang, Hang), Every :90 x7 (Building)

Conditioning

  • 3 Rounds (50/35#)
    • 12 Burpees Over DB
      6R DB Hang P. Snatches
      6R DB Overhead Squats
      6L DB Hang P. Snatches
      6L DB Overhead Squats
      12 Burpees Over DB

Rest :90 Between Rounds

Score = Total Time, including rest.

Today’s SWEAT Workout

  • 3-4 Rounds for QUALITY:
    • 8 Seated Arnold Presses
      5R/5L B. Split Squats
      8 Dual DB Bent Rows
      5-8 Floor Glute Ham Raise
    • After Party:
      50 Strict Situps w/ FT Anchored. May add weight if form allows.