7.14.21- Wednesday

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Today’s Workout

Strength

  • 10-8-6-4-2-4-6-8-10 Bench Press
    • *Between every set, complete 10 DB Shoulder Shrugs and 10 Bent Over Reverse Flies

Conditioning

  • For Time
    • 21-15-9
      • Assault Bike Calories
      • KB Swing (70/53#)
        • *15 Box Jump Overs after every set (24/20″)

Today’s SWEAT Workout

  • Run Intervals:
    400m Every 3:00 x 4
    200m Every 2:00 x 4

    Following final 2:00 interval, immediately begin:

    EMOM16:
    1- :20 Weighted Reverse Lunges + :20 Jumping Lunges
    2- :40 Wall Sit
    3- :40 Flutter Kicks
    4- :40 Push Ups

7.13.21- Tuesday

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Today’s Workout

Conditioning

  • For Time:
    • 8 Sandbag Over Shoulder
      40 Abmat Sit Ups
      80 Double Unders
      4 Rope Climbs
      80 Wallballs (20/14#)
      4 Rope Climbs
      80 Double Unders
      40 Abmat Sit Ups
      8 Sandbag Over Shoulder

7.12.21- Monday

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Today’s CrossFit Workout 

Conditioning

  • AMRAP20
    • 40 Calorie Row/Ski
    • 40 Single Arm DB Thrusters (50/35#) * alternate every 10 reps
    • 20 Burpee Box Jump Overs (24/20”)

7.5.21- Monday

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Modified schedule due to Holiday- please be sure to check Wodify for Class Times!

Today’s Workout

  • 40:00 Running Clock

    0:00-15:00, Alternating Movements with a partner:
    200m Run
    10 DB Step Ups
    8 Burpee Box Jump Overs
    5 Devil Press
    20 Hollow Rocks

    15:01- 20:00
    Max Calorie Machine

    20:01-35:00, Alternating Rounds with a partner:
    5 Strict Pull Ups
    10 Renegade Rows
    15 Floor Press

    35:01-40:00
    Max Calorie Machine

7.2.21- Friday

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Today’s CrossFit Workout

  • Against a 16:00 Clock
    • 3 Rounds
      • 60 Double Unders
        20 Deadlifts (155/105#)
        30 Double Unders
        10 Shoulder to Overhead
  • In remaining time, find a heavy complex of:
    • 4 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to OH

Today’s SWEAT Workout

  • AMRAP5
    Bike/Row/Ski

    AMRAP10
    10 Alt. Devil Press
    10 Pushups
    10 Plank Passes

    AMRAP5
    Bike/Row/Ski

After Party

  • Max Effort Wall Sit

 

7.1.21- Thursday

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Today’s Workout

Skill

  • We will spend time reviewing the pistol. For those that are efficient at pistols, practice weighted pistols or another skill

Conditioning

  • AMRAP20
    • 10 C2B Pullups
      15 Pushups
      20 Alt. Pistols
      *every 3 rounds, Run 400m

6.30.21- Wednesday

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Today’s CrossFit Workout

Strength

  • EMOM6: 3 TNG Power Snatches

Conditioning

  • 5 Rounds
    • 12/9 Cal Assault Bike
      9 Power Snatches (95/65#)
      6 Bar Facing Burpees

Rest 1:30 between rounds or go relay style w/ a partner. 

Today’s SWEAT Workout

  • For Time:
    • 10-20-30-40-50
      Cal Row/Ski
      Jumping Lunges
      Single Leg V-Ups (Alt)
      DB Alt. Hang Clean and Jerk

6.28.21- Monday

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  • Today’s Workout 

Strength

  • Back Squat 8 x 2

Conditioning 

  • 2:00 on/ 2:00 off x4
    • 24’ Sandbag Walking Lunge
    • 8 Sandbag Squats
    • 24’ Sandbag Walking Lunge
    • Max Sandbag Over Shoulder

Today’s Sweat Class 

  • 15 Rounds
    • 200m Run
    • 10 Wallballs
    • 10 Box Jumps + step down
    • 10 Sit Ups