Workout of the Day

Saturday 7/23/22

Teams of 2
For Time (30:00 Cap)
300 burpee plate ground to overhead 45/25
partner 1 chips away at the 300 reps while partner 2 runs a 400m, then they will rotate

Friday 7/22/22

CrossFit Kids Summer Camp!

When: Monday, July 25th through Thursday, July 28th
Where: Camp will be held at Crossfit SPT
Times: 10-11am
Ages: 9-12 years old
Coach: Coach Lauren will be leading the camp. Lauren holds her CrossFit Kids Certificate, Weightlifting Certificate, and Level 1. We are ecstatic for her to share her knowledge with our crew!
Details: Your young athletes will learn basic gym etiquette, proper barbell form, basic CrossFit movements, and will of course get a great workout in every day. 
Price: $100
At least 3 registrations will be required in order to put on the camp.
Registration is open! CLICK HERE to register.

Conditioning:

3 rounds:
30 Toes to Bar
50’ Single Arm DB Overhead Walking lunge 50/35
Time Cap 12

Cash Out:

EMOM 8 Alternating
#1 – 10 plate front raises
#2 – 10 GHD Hip Extensions

Thursday 7/21/22

CrossFit Kids Summer Camp!

When: Monday, July 25th through Thursday, July 28th
Where: Camp will be held at Crossfit SPT
Times: 10-11am
Ages: 9-12 years old
Coach: Coach Lauren will be leading the camp. Lauren holds her CrossFit Kids Certificate, Weightlifting Certificate, and Level 1. We are ecstatic for her to share her knowledge with our crew!
Details: Your young athletes will learn basic gym etiquette, proper barbell form, basic CrossFit movements, and will of course get a great workout in every day. 
Price: $100
At least 3 registrations will be required in order to put on the camp.
Registration is open! CLICK HERE to register.

Strength:

EMOM 10 Alternating
#1 – 1 Deadlift @80-90% of 1RM
#2 – 50% reps of Max Unbroken Reps (SHSPU)

Conditioning:

Teams of 2
200/160 Calorie Assault Bike
125 Synchro Air Squats
*Split Bike calories as needed
Time Cap 18

Wednesday 7/20/22

CrossFit Kids Summer Camp!

When: Monday, July 25th through Thursday, July 28th
Where: Camp will be held at Crossfit SPT
Times: 10-11am
Ages: 9-12 years old
Coach: Coach Lauren will be leading the camp. Lauren holds her CrossFit Kids Certificate, Weightlifting Certificate, and Level 1. We are ecstatic for her to share her knowledge with our crew!
Details: Your young athletes will learn basic gym etiquette, proper barbell form, basic CrossFit movements, and will of course get a great workout in every day. 
Price: $100
At least 3 registrations will be required in order to put on the camp.
Registration is open! CLICK HERE to register.

Conditioning:

5 sets: (Every 5:00)
20/16 Calorie Row
20 GHD’s
20 Pull-ups
Time Cap Set 4:00

Tuesday 7/19/22

CrossFit Kids Summer Camp!

When: Monday, July 25th through Thursday, July 28th
Where: Camp will be held at Crossfit SPT
Times: 10-11am
Ages: 9-12 years old
Coach: Coach Lauren will be leading the camp. Lauren holds her CrossFit Kids Certificate, Weightlifting Certificate, and Level 1. We are ecstatic for her to share her knowledge with our crew!
Details: Your young athletes will learn basic gym etiquette, proper barbell form, basic CrossFit movements, and will of course get a great workout in every day. 
Price: $100
At least 3 registrations will be required in order to put on the camp.
Registration is open! CLICK HERE to register.

Strength:

EMOM 10 Alternating
#1 – 1 Bench Press @80-90% of 1RM
#2 – 3 High Box Jumps @ 4-6” below max height for 1 rep

Conditioning:

7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max 25′ Shuttle Runs in Remaining Time
-rest 1:30 between sets-

Monday 7/18/22

CrossFit Kids Summer Camp!

When: Monday, July 25th through Thursday, July 28th
Where: Camp will be held at Crossfit SPT
Times: 10-11am
Ages: 9-12 years old
Coach: Coach Lauren will be leading the camp. Lauren holds her CrossFit Kids Certificate, Weightlifting Certificate, and Level 1. We are ecstatic for her to share her knowledge with our crew!
Details: Your young athletes will learn basic gym etiquette, proper barbell form, basic CrossFit movements, and will of course get a great workout in every day. 
Price: $100
At least 3 registrations will be required in order to put on the camp.
Registration is open! CLICK HERE to register.

Strength:
EMOM 10
1 – 1 In the Hole Front Squat @ 80-90% of 1RM
2 – 2 Strict Weighted Chin-ups @70%-80 of 1RM

Conditioning:
For Time:
12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Burpee over Bar
Time Cap 12

Saturday 7/16/22

Teams of 2
AMRAP 30
100 wall balls
400m run with MB (P1 runs 200m THEN P2 runs 200m)
100 box step overs 24/20 with MB
400m run with MB (P1 runs 200m THEN P2 runs 200m)
100 sit ups with MB
1 person works, 1 person rests
split work evenly

Friday 7/15/22

Skill:

EMOM 6
Min 1 – 25-50′ hs walk
Min 2 – 10 pistols

Conditioning:

For time:
75 Power Cleans (135/95)
*Every 2 minutes complete 12 Toes to Bar
*Begin workout with Toes to Bar
Time Cap 16

Thursday 7/14/22

Strength:

EMOM 10
-2 Deficit Deadlifts @ 75%
-50-60% reps of Max Unbroken Reps, Strict HSPU

Conditioning:

16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
200m Run
15/12 Calorie Row

Wednesday 7/13/22

Conditioning:
“Partner Tommy V”
42 Thrusters 115/80
12 Rope Climbs
30 Thrusters
9 Rope Climbs
18 Thrusters
6 Rope Climbs
Split Reps Evenly
Time Cap 18

Accessory:
5 sets
1:00 Dead Hang
1:00 Plank (elbows)
*1:00 rest between sets/ no rest between movements *