June 20, 2019 Thursday
La Croix Roulette
3 rounds for time of: Dumbbell Walking Lunge, 50/35 lbs, 50 ft Dumbbell Burpee, 50/35 lbsView Results
Each section will have an 8 MINUTE CAP Everyone will rest 3 MINUTES between each section. If you finish before 8 minutes you earn more rest, everyone still starts the second section at the same time. *10 Dumbbell Burpees per round* Beyond the whiteboard won't let me fix it and I must've had a brain fart while entering it...Whoops!
Cookies for Lunch
For time: 3 Rope Climbs Sled Drag, 135/90 lbs, 100 ft 2 Rope Climbs Sled Drag, 180/135 lbs, 100 ft 1 Rope Climb Sled Drag, 225/170 lbs, 100 ftView Results
Each section will have an 8 MINUTE CAP Everyone will rest 3 MINUTES between each section. If you finish before 8 minutes you earn more rest, everyone still starts the second section at the same time.
June 19, 2019 Wednesday
Dead Man's Boo&s
Each for time: Run 800 m Run 400 m Run 200 m Run 100 m Run 200 m Run 400 m Run 800 m Rest as needed between efforts.View Results
Run 800m for time At 6:00, Run 400m for time At 10:00, Run 200m for time At 13:00, Run 100m for time At 15:00, Run 200m for time At 18:00, Run 400m for time At 22:00, Run 800m for time
June 18, 2019 Tuesday
First class to France...but I'll happily sit on the shi- toilet
Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 2/1.5 pood Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.View Results
June 17, 2019 Monday
Hot bar, cold drinks
Front Squat 5-5-3-3-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
All titles this week will be inspired by the mountain meltdown banter heard at the meltdown bar. You're welcome.
Vegan Kale Burrito
Romanian Deadlift 15-15-15, using heaviest weight per set Front Rack Carry 100-100-100, using heaviest weight per setView Results
The Front Rack Carry will be 100ft. each set. Use heavy kettle bells in the front rack position or sandbags in the bear hug position for the front rack carry.
June 15, 2019 Saturday
Complete as many rounds as possible in 18 mins of: Sled Drag, 45/35 lbs, 200 m Kettlebell Swing Double Under Rest 0 secsView Results
In teams of 4: Rotate stations when the sled drag returns, accumulating AMRAP of each movement as a team.
June 14, 2019 Friday
For time: Row, 2000 m 21 Cleans, 135/95 lbs 15 Thrusters, 135/95 lbs Row, 1000 m 15 Cleans, 135/95 lbs 12 Thrusters, 135/95 lbs Row, 500 m 9 Cleans, 135/95 lbs 9 Thrusters, 135/95 lbsView Results
June 13, 2019 Thursday
June 12, 2019 Wednesday
Every 1 min for 15 mins do: 10 Wall Balls 10 Deadlifts, 225/155 lbs 12 Pull-upsView Results
EMOM 15 minutes: 1: 10 Wall ball 10 burpees 2: 10 Deadlift (225/155) 12 Box jump (24/20) 3: 12 pull-ups 10 toes to bar Adjust reps and loads when this becomes impossible.
June 11, 2019 Tuesday
Shoulder Press 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Push Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Single Arm Dumbbell Row 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
10 per arm each set.
GHD Hip Extensions 3x20 Rest as needed between efforts.View Results
June 10, 2019 Monday
3 rounds for time of: 20 Dumbbell Snatches, 50/35 lbs 20/15 Echo Bike Calories 20 Single Arm Dumbbell Hang Power Clean + Shoulder To Overheads, 50/35 lbsView Results
Dumbbell snatch is alternating and clean and jerk is 10 per side.
June 08, 2019 Saturday
Teams of 2
For time: 21 Back Squats, 225/155 lbs 63 Push-ups 15 Back Squats, 225/155 lbs 45 Push-ups 9 Back Squats, 225/155 lbs 27 Push-upsView Results
One person does the back squat while the other does the push up. Switch only when both have completed the listed work.
June 07, 2019 Friday
For time: Run, 1 mi Row, 2000 m Run, 1 mi U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.View Results
June 06, 2019 Thursday
For time: 100 Row Calories 80 Wall Balls, 20/14 lbs 60 GHD Sit-ups 40 Box Jump Overs, 24/20 in Double Kettlebell Overhead Walking Lunge, 53/35 lbs, 96 ftView Results
All athletes sub AbMat Sit Ups for the GHD.
June 05, 2019 Wednesday
Hang Squat Clean + 2 Front Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Bench Press 3xME at 1x BW Rest as needed between sets.View Results
Choose a weight that you can get at least 10-15 reps with for the first set.
June 04, 2019 Tuesday
21-15-9 reps, for time of: Deadlift, 315/225 lbs Burpee Pull-upView Results
June 03, 2019 Monday
For time: 40 Echo Bike Calories Cyclone Bag Shuttle Run, 150/100 lbs, 200 m 40 Echo Bike CaloriesView Results
Sub out a Double Kettlebell Front Rack Carry for a Sandbag and a Row for the Bike if needed.
June 01, 2019 Saturday
10 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbsView Results
With a partner, alternating rounds....each person does 5 rounds.
May 31, 2019 Friday
For time: Row, 1000 m 100 Double Unders Run, 1000 m 100 Double UndersView Results
For quality: 25 Strict Dips 5 Rope ClimbsView Results
This NOT for time 20-30 Strict Dips 3-5 Rope Climbs *Use a controlled tempo on the dips and focus on high quality movement. **Utilize a challenge variation on the rope climbs. This can be: -Legleess -L-sit legless -Starting seated on the floor -Start legless and finish with the legs -Use the legs and focus on a high quality movement. -Perform hand-over-hand pull to stands or the wrap drill off of the box.
May 30, 2019 Thursday
Back Squat 5-5-3-3-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
May 29, 2019 Wednesday
3 rounds for time of: Handstand Walk, 50 ft Dumbbell Walking Lunge, 50/35 lbs, 50 ft 25 Dumbbell Bent Over Rows, 50/35 lbs 25/20 BikesView Results
May 28, 2019 Tuesday
For time: 25 AbMat Sit-ups 10 Power Cleans, 205/135 lbs 25 AbMat Sit-ups 8 Power Cleans, 205/135 lbs 25 AbMat Sit-ups 6 Power Cleans, 205/135 lbs 25 AbMat Sit-ups 4 Power Cleans, 205/135 lbs 25 AbMat Sit-ups 2 Power Cleans, 205/135 lbsView Results
May 27, 2019 Monday
For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.View Results
REMINDER: Open Gym from 8:00-11:00. Be done by 11:00, so plan on starting the workout before 10:00!
May 25, 2019 Saturday
Favorite Cheat Day Meal/Combo?
For time: 100/75 Row Calories 50 Devil Press, 50/35 lbs 100/75 Echo Bike Calories 50 Double Dumbbell Snatches, 50/35 lbsView Results
Perform with a partner. Split work however, one person works while the other rests. Same set of dumbbells should be used for both dumbbell movements.