Workout of the Day

Tuesday 7/12/22

Strength:

EMOM 10:00
-2 Bench Press With :02 Pause at Chest
-3 Box Jumps at 6-8″ Below Max

Conditioning:

For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*10/8 Calorie Assault bike after each set
Time Cap 16

Monday 7/11/22

Strength:
EMOM 10
2 Front Squat With :02 Pause in Bottom
3 Weighted Strict Chin Up @ 60-70% of 1RM

Conditioning:
5 sets: (new set every 3:00)
4 Ring Muscle Ups (Or 12 Chest to Bar)
8 Squat Snatches (115/80)
Time Cap Set :90

Saturday 7/9/22

AMRAP 30
Teams of 2
5 Deadlifts (225/155 lb)
15 Push-Ups
20 Straight Leg Sit Ups
400 meter Run (together)

Partners switch after each exercise.

Friday 7/8/22

Strength:

Every :90
5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM

Conditioning:

For time:
20 Box Jumps (30/24)
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Muscle Ups (Or 20 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 20 Chest to Bar)
10 Power Snatch
10 Thrusters
20 Box Jumps
Time cap 22

Thursday 7/7/22

Strength:

EMOM 10 ALT
-3 Dead Stop Deadlifts @70% of 1RM
-Deficit Strict HSPU
45-55% reps of Max Unbroken Reps (SHSPU)

Conditioning:

Teams of 2
60/48 Calorie Assault bike
-into-
2 rounds:
30 Synchro Push-ups
100 ft KB Front Rack Carry (each) (70’s/53’s)
30 Synchro Air Squats
100 ft KB Front Rack Carry (each) (70’s/53’s)
15 Synchro Burpees to Plate
100 ft KB Front Rack Carry (each) (70’s/53’s)
-into-
60/48 Calorie Assault bike
Time Cap 20

Individual Option:
25/20 Calorie Assault bike
-into-
2 rounds:
30 Push ups
100 ft KB Front Rack Carry(70’s/53’s)
30 Air Squats
100 ft KB Front Rack Carry(70’s/53’s)
15 Burpees to Plate
100 ft KB Front Rack Carry(70’s/53’s)
-into-
25/20 Calorie Assault bike

Wednesday 7/6/22

Strength:

EMOM x 5 Sets
3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

Conditioning:

3 rounds:
8 Toes To Bar
10 Power Cleans (105/75)

-Time cap: 5 minutes-

3 rounds:
8 Toes To Bar
8 Power Cleans (135/95)

-Time cap: 10 minutes-

3 rounds:
8 Toes To Bar
6 Power Cleans (165/115)

-Time cap: 15 minutes-

3 rounds:
8 Toes To Bar
4 Power Cleans (185/125)

-Time cap: 20 minutes-

Tuesday 7/5/22

Strength:

EMOM 10 ALT
-3 Tempo Bench Press @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
-3 High Box Jumps
*6-8” below max height for 1 rep

Conditioning:

12 min AMRAP
8-16-24-32-40….+8
Goblet Squats 53/35
5-10-15-20-25 ….+5
Calorie Row/Bike

Monday 7/4/22

Happy 4th of July!

Open Gym Only 6am-10am
Please sign up in Zen Planner

Loredo
Six rounds for time of:
•24 Squats
•24 Push-ups
•24 Walking lunge steps
•Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.-CrossFit Mainsite

Saturday 7/2/22

July 4th Hours
Open Gym 6am-10am
Hero Workout will be posted
Please sign up in Zen Planner

Conditioning:
AMRAP 25:00
Teams of 2
400m run with KB
40 KB swings
40 box step ups with KB

Friday 7/1/22

July 4th Hours
Open Gym 6am-10am
Hero Workout will be posted
Please sign up in Zen Planner

Partner Throwdown Friday

AMRAP 20
1000/850m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)

Individual Option:
500/450m row
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders