11.25.19- Monday

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Today’s CrossFit Workout

Strength

  • 5×5 Back Squat (5-10lbs heavier than last week!)
  • 4x5R/5L Front Rack Step up @33% of Squat Weight

Conditioning

  • For Time:
    • 1000m Row
    • 30 Hang Power Cleans (135/95#) (CRS 185/125#)
    • 30 Pistols

Today’s SWEAT Class

  • “Rowling”
    • 10 Frames
      • 250m Row Sprint

<5 = 10 Burpees

>5 = 10 Calorie Assault Bike

11.23.19- Saturday

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Today’s Workout

  • For time:
    • 800m MB Run (both partners)
      400 Double Unders – Bar Hang
      200 Wall Balls – Wall Sit
      100 Burpees Over Partner – Plank

Partners may split reps anyway they’d like. Partner not working will perform the holds next to each movement. If hold is dropped, partner must stop working.

11.22.19- Friday

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Today’s CrossFit Workout

Conditioning

  • 3:00 Work/3:00 Rest x5
    • 250m Ski
      20 Push Ups
      Max Rope Climbs in remaining time

Today’s SWEAT Workout

  • 2 Round Tabata
    • – Ski (calories)
      – Sled Push
      – Assault Bike (calories)

      Rest 1:00 after Assault Bike tabata

11.21.19- Thursday

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Today’s CrossFit Workout

  • 10 Rounds NOT For time:
    • 100′ Farmers Carry AHAP
    • 5 Sandbag Squats + 100′ Carry

After Party

  • 5x
    • :10 Hollow Body Hold
    • 10 Hollow Body Rocks
    • :10 Hollow Body Hold

Today’s SWEAT Workout

  • 4 Rounds for Time:
    • 500m Run
      20 Alt DB Snatches *Alt every 5 reps
      10 Strict Pull Ups

11.20.19- Wednesday

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Today’s CrossFit Workout

Strength

  • EMOM10: Clean Pull + Power Clean (Build)

Conditioning

  • For Time:
    • 21 Calorie Assault Bike
    • 15 Power Cleans (115/75#) (CRX 155/105#)
    • 9 Burpees over the Bar
    • 15 Thrusters
    • 21 Calorie Assault Bike

Today’s SWEAT Workout

Strength

  • EMOM8
    • Odd: 3 Deadlifts
    • Even: 10 Push Ups

Functional Bodybuilding

  • 4x for QUALITY and AHAP
    • 6R/6L DB Front Rack Step Up
    • 1:00 Front Rack Sandbag Hold
    • 6 Sandbag Squats
    • 1:00 Plank

 

11.19.19- Tuesday

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Today’s CrossFit Workout

  • “Nate”
    • AMRAP20
      • 2 Muscle ups
      • 4 Handstand Push Ups
      • 8 KB Swings (70/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Today’s SWEAT Workout

  • EMOM20:
    • Odd: 15/10 Calorie Row
    • Even: 10 Burpees

11.18.19- Monday

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Today’s CrossFit Workout

Strength

  • Back Squat 5×5 (5-10lbs heavier than last week!)
    • If unable to perform 5 reps, drop to a 5×4,5×3 etc. etc.
  • Crossover Step Ups 4x5R/5L AHAP

Conditioning

  • 3 Rounds For Time:
    • 21 Deadlifts (185/125#) (CRX 225/155#)
    • 15 Box Jumps (24/20″)
    • 9 Toes to Bar

Today’s SWEAT Workout

  • :45 Work/:15 Rest x5 Rounds
    • – Jumping Lunges
      – Double Unders
      – KB Swings
      – Abmat Sit Ups

11.16.19- Saturday

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Today’s Workout

  • AMRAP10, alternating MOVEMENTS with a partner:
    • 3 Strict Pull Ups
      3 Strict HSPU
      6 Alt Hang DB Clean and Jerk (50/35#) (CRX 70/50#)

Rest 1:00

  • AMRAP10, alternating ROUNDS with a partner:
    • 3 Chest to Bar Pull Ups
      6 Push Ups
      12 Alt Hang DB Snatch

After Party

  • Max Effort Bar Hang

11.14.19- Thursday

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Today’s CrossFit Workout

  • 0:00-8:00
    • 20/15 Calorie Assault Bike
    • 15 Burpees over the Bar
  • 8:00-10:00 REST
  • 10:00-15:00
    • Max Reps Clean and Jerk (135/95#)

Today’s SWEAT Workout

  • Every 4:00 x5
    • 200m Run
      30 Double Unders
      20 Squats
      10 Box Jumps

11.13.19- Wednesday

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Today’s CrossFit Workout

  • 2 Rounds For Time:
    • 20/15 Calorie Ski
      2 Rope Climbs
      20 Single Arm Devil Press (50/35#) *alternate arms every rep
      2 Rope Climbs
      20/15 Calorie Ski

Rest 3:00 between Rounds

Today’s SWEAT Workout

  • 10 Rounds for Time:
    • 10/7 Calorie Assault Bike
      5 Sandbag over the Shoulder
      10 Push Ups
      5 Burpees