Workout of the Day

Thursday 9/8/22

Conditioning:
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
Time Cap 20:00

Wednesday 9/7/22

Strength:
Every :90 x 5 Sets
1 Squat Snatch + 1 Overhead Squat @75% of 1RM

Conditioning:
3 rounds for time:
10 Bar Muscle Ups
20 Box Jump Over no touch 20”
30 GHDs
-Then-
32 Front Rack Lunges In Place (135/95)
16:00 Time Cap

Tuesday 9/6/22

Strength:
Every :90 x 5 Sets
1 Power Clean + 1 Push Jerk @70% of 1RM

Conditioning:
7 sets
Min 1: 200/175m Row
Min 2: Max Calorie Bike
Min 3: Rest

Monday 9/5/22

Labor Day Hours:
Open Gym 7-11am
Sign up in Zen Planner for one hour increment
Capping 16 athletes per hour

Conditioning:
Five rounds of:
22 Kettlebell swings 70/53
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots 20/14

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (“101212”).


Saturday 9/3/22

Teams of 2
AMRAP 30
20 Power Cleans (225/155)
800m Run
200m Farmer Carry 70/50
200m Walking Lunge
*Split evenly

Friday 9/2/22

Labor Day Hours:
7-11AM Open Gym. Please sign up in Zen Planner for your 1 hour.
Conditioning:
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)
Time Cap 15:00

Skill/Progression:
3 sets:
8 False Grip Ring Rows

Thursday 9/1/22

Strength:
Every :90 x 3 Sets
3 Push Jerk @75% of 1RM Jerk

Conditioning:
Teams of 2
12 min AMRAP
2000/1600m Row
Max GHD’s

-1 min rest-

12 min AMRAP
150/100 Bike Cals
Max Burpee Box Get-Overs (30/24)

Wednesday 8/31/22

Strength:
Every :90 x 5 Sets
1 High Hang Squat Clean +
1 Hang Squat Clean +
1 Squat Clean @65% of 1RM Clean

Conditioning:
10:00 AMRAP
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Box Jumps 24/20

Tuesday 8/30/22

Conditioning:
From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead (185/125)

-Rest 1 min-

From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead (185/125)

-Rest 2 mins-

From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead (185/125)

Strength:
Strict Pull Ups
5 sets:
5-10 reps

Monday 8/29/22

Reminder: Please sign up for your classes in Zen Planner for the week.
Thank you! -CrossFit SPT

Strength:
Every :90 x 5 Sets
1 High Hang Power Snatch +
1 Hang Power Snatch +
1 Power Snatch @65% of 1RM Snatch

Every :90 x 3 Sets
3 Overhead Squat @75% of 1RM Snatch

Conditioning:
3 Rounds
21 toes to bar
15 front squats 135/95
Time Cap 10:00