Workout of the Day

Thursday 11/17/22

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

Strength:

Back Squat
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
7:30-9:30 – 2:00 rest
Every 2:00
9:30 – 2-4 reps at 85-90% of 4RM
11:30 – 2-4 reps 80-85% of 4RM

Conditioning:

18:00 AMRAP
Teams of 2
100m Dumbbell Farmer Carry (100s/70s)
30 GHD
*Split evenly

Wednesday 11/16/22

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

Conditioning:

15:00 AMRAP
12/10 Calorie Assault Bike
5-10-15-20-25. . .
Kettlebell Swings (53/35)
Push Ups

Strength:

3 sets
14 Barbell Front Rack Step Ups (7/7)

Tuesday 11/15/22

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

Strength:
EMOM 10:00
2 Squat Clean and Jerks @70% of 1RM

Conditioning:

For Time:
25-20-15-10*
Cal Row
Toes to Bar
Time Cap 15:00

*Women’s cals: 20-16-12-8

Monday 11/14/22

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

Conditioning:
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
5 Wall Walks
50 Double Unders
-Rest 1:1 between sets-
Time Cap 6:00 Each Set

Friday 11/11/22

“Bert”
50 Burpees
400 Meter Run
100 Push-Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-Ups
400 Meter Run
50 Burpees
Time Cap 50:00

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Thursday 11/10/22

Please get your SPT Merch Preorder submitted!
Save the date: SPT Christmas Party December 3rd
Bring in new and unwrapped toys for our Toys for Tots drive!

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 – 6 rep max @ athletes choice
7:30-9:30 – 2:00 rest
Every 2:30
9:30 – 4-6 reps @ 90% of 6RM
12:00 – 4-6 reps @ 85% of 6RM

Conditioning:

Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row
Time Cap 15:00

*Athletes can power or squat during snatch depending on barbell loading

Wednesday 11/9/22

Please get your SPT Merch Preorder submitted!
Save the date: SPT Christmas Party December 3rd
Bring in new and unwrapped toys for our Toys for Tots drive!

Strength:

Back Squat
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 – 6 rep max @ athletes choice
7:30-9:30 – 2:00 rest
Every 2:30
9:30 – 4-6 reps @ 90% of 6RM
12:00 – 4-6 reps @ 85% of 6RM

Conditioning:

5 rounds
60 Double Unders
20 Toes to Bar
Time Cap 15:00

Tuesday 11/8/22

Please get your SPT Merch Preorder submitted!
Save the date: SPT Christmas Party December 3rd
Bring in new and unwrapped toys for our Toys for Tots drive!

Conditioning:

21-15-9*
Calorie Assault Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Assault Bike
15-9-3
Hang Power Cleans (155/105)
Time Cap Each Set 7:00

*Women’s Calories: 16-12-8

Strength:

3 sets
14 Barbell Front Rack Step Ups (7/7)

Monday 11/7/22

Please get your SPT Merch Preorder submitted!
Save the date: SPT Christmas Party December 3rd
Bring in new and unwrapped toys for our Toys for Tots drive!

Strength:
EMOM 10:00
3 Squat Snatch @70% of 1RM Snatch

Conditioning:
30 Pull-ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups
Time Cap 14:00