Workout of the Day

Monday 11/28/22

CrossFit SPT’s Annual Christmas Party is THIS SATURDAY!
All details can be found in member’s email. We hope to see you there!

Strength:

EMOM 10:00
1 Squat Snatch @70-80% of 1RM Snatch

Conditioning:

4 sets (New set every 5:00)
20/16 Calorie Assault Bike
20 Wall Balls (20/14)
20 Overhead Plate Lunges (45/25)
Time Cap 3:30

Saturday 11/26/22

Thanksgiving Hours
Saturday, November 26th – Regular Hours Resume

Conditioning:
Teams of 2
AMRAP 25:00
150/120 Calorie Assault Bike
100 Front Squats (135/95)
100 Burpee over the Bar

Friday 11/25/22

Thanksgiving Hours
Friday, November 25th – Open Gym 8-11AM (yes, we added an hour 8-9!)
Saturday, November 26th – Regular Hours Resume
There will be an optional workout posted Thursday and Friday for members to complete during Open Gym.

Conditioning:
For Time
​​1000 meter Run (Or 1200/1000m Row)
40 Handstand Push ups / DB Push Press
800 meter Run (Or 1000/850m Row)
30 Handstand Push ups / DB Push Press
400 meter Run (Or 500/400m Row)
20 Handstand Push ups / DB Push Press
Time Cap 20:00

Accessory:
Accumulate 4 minutes of a plank
-rest as needed between breaks-

Thursday 11/24/22

Thanksgiving Hours
Thursday, November 24th – Open Gym 7-10AM
Friday, November 25th – Open Gym 9-11AM
Saturday, November 26th – Regular Hours Resume
There will be an optional workout posted Thursday and Friday for members to complete during Open Gym.

Conditioning:
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-

Wednesday 11/23/22

Thanksgiving Hours
Wednesday, November 23rd – No 5:30 or 6:30PM Class
Thursday, November 24th – Open Gym 7-10AM
Friday, November 25th – Open Gym 9-11AM
Saturday, November 26th – Regular Hours Resume
There will be an optional workout posted Thursday and Friday for members to complete during Open Gym.

Conditioning:
80-70-60-50-40-30-20
Double Unders
24-21-18-15-12-9-6
Hang Power Cleans 115/80
Time Cap 18:00

Accessory:
Every minute (10:00)
5-10 GHD Sit-ups

Tuesday 11/22/22

Thanksgiving Hours
Wednesday, November 23rd – No 5:30 or 6:30PM Class
Thursday, November 24th – Open Gym 7-10AM
Friday, November 25th – Open Gym 9-11AM
Saturday, November 26th – Regular Hours Resume
There will be an optional workout posted Thursday and Friday for members to complete during Open Gym.

Conditioning:
3 Sets (1 Set Every 8:00)
21-15-9*
Calorie Row
12-9-6
Box Jumps (30/24)
*Women’s calories: 16-12-6
Time Cap Each Set 6:00

Accessory:
4 sets:
100ft Single Arm Dumbbell Farmer Carry 50/50
*As heavy as possible while staying balanced during carry (no leaning)

Thursday 12/1/22

Strength:

EMOM 10:00
Min 1 – 2 Back Squats
Min 2 – 8 Double DB Side Lunges
*Both movements at athletes choice

Conditioning:

7:00 AMRAP
Max Burpee to Bar (6in target)

Monday 11/21/22

Thanksgiving Hours
Wednesday, November 23rd – No 5:30 or 6:30PM Class
Thursday, November 24th – Open Gym 7-10AM
Friday, November 25th – Open Gym 9-11AM
Saturday, November 26th – Regular Hours Resume
There will be a workout posted Thursday and Friday for members to complete during Open Gym.

Conditioning:

Teams of 2
5 rounds (each/1:1)
21 Kettlebell Sumo Deadlift High Pulls (53/35)
15 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
Time Cap 30:00

Saturday 11/19/22

CrossFit SPT Christmas Party
Saturday, December 3rd
Toys for Tots Drive now through December 9th

28:00 AMRAP
Teams of 2
75 Double Unders
15 Burpee Deadlift (2×50/35)
75 Double Unders
-rest 1:1 between sets-

Friday 11/18/22

CrossFit SPT Christmas Party
Saturday, December 3rd
Toys for Tots Drive now through December 9th

Strength:

Shoulder Press:
Every 1:30
0:00 – 5 reps @ 55%
1:30 – 5 reps @ 65%
3:00 – 3 reps @ 70%
4:30 – 3 reps @ 75%
6:00 – 4 rep max @ athletes choice
7:30-8:30 – 1:00 rest
Every 1:30
8:30 – 2-4 reps at 85-90% of 4RM
10:00 – 2-4 reps 80-85% of 4RM

Conditioning:

50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)
Time Cap 18:00