Sep 9, 2024
Strength
12 min EMOM:
Min 1: snatch x 2
Min 2: 40-50 double unders
Conditioning
11 min AMRAP:
1,2,3… bar muscle ups (or 2,4,6… pull ups)
2,4,6… burpees
25,50,75ft … forward crawl
Notes
Todays workout is an 11 minute ascending ladder of bar muscle ups, burpees, and crawling. You will start with 1 bar muscle up, 2 burpees, and a 25 ft forward crawl. You will increase the reps by that same amount each round. So round 2 will be 2 BMU, 4 burpees, and a 50 ft crawl. You will continue in this fashion for the entire 11 minutes. Your score is the amount of rounds and reps completed in 11 minutes.
The bar muscle ups can be scaled to pull ups if necessary. If you scale to pull ups, or any other pullup scale (ring rows, jumping), double the reps.
Find a consistent pace on the burpees that allows you to move continuously through all of your sets.
You should be able to complete the crawl in at least 25ft unbroken segments. If you are able to handstand walk you may substitute this instead of crawling. If you opt for the handstand walk you can also decrease the distance to make it comparable to the crawling from a time standpoint.
Sep 8, 2024
Strength
3 sets
A. :08 controlled wall facing handstand pushup negative to parallettes or plates x 1 rep
B. 4-7 deficit handstand push ups from easier position
rest ~:30 between A & B and :90 after B
Conditioning
20-15-10
Dual DB shoulder to overhead
15-15-15
box jumpover
10-20-30
v-up
Cap: 7:00
Notes
Today’s workout is 20-15-10 dual dumbbell shoulder to overhead, 15-15-15 box jump overs, and 10-20-30 v-ups. Your score is the time it takes to complete or the amount of work completed in 7 minutes if you do not finish.
Your dumbbell shoulder to overhead should be unbroken each round. Use a moderate weight.
Pick a safe height for the box jumpovers that allows you to move confidently through the 15 reps. These should take about a minute per round. If you are significantly slower than that, reduce the reps.
The v-ups should be completed in 1-3 quick sets each round. Pick a variation that allows you to do about 10 reps at a time, with short breaks in between. You can scale to single leg v-ups, tuck ups, or single leg tuck ups.
Sep 6, 2024
Bring a Friend Day
Every 3 mins
10 dumbbell push press
10 calorie row
10 box jumps
Rest the remaining time and add 2 reps to each movement in every subsequent round. Continue until you are unable to finish the work in the 3 minute round.
Notes
September is Suicide Prevention Month, so this Saturday we will be doing an UPLIFT Fudraiser WOD.
UPLIFT is a yearly WOD that strives to raise up the CrossFit community so those who have lost, those who have survived, and those who want to support can have an outlet to come together.
Within the past two years, UPLIFT has raised close to $20,000 for the American Foundation for Suicide Prevention. This year they are partnering with the WarriorWOD foundation. WarriorWOD is committed to healing veterans’ invisible wounds through a holistic approach that emphasizes exercise, nutrition, and mentorship.
Donations are recommended, but not required to participate on Saturday. You can donate here.
Sep 5, 2024
Strength
3 rounds
A) power clean + front squat : 1+6 w/ :02 pause in bottom on last rep
B) bench press: x 3
rest :90 between movements
Conditioning
100 double under cash in
then…
4 rounds:
25 situps
15 db goblet squats
5 devil press
then…
50 double under cash out
13 minute cap
Notes
Today’s workout is a 100 double under cash in, followed by four rounds of 25 situps, 15 dumbbell goblet squats, and 5 devil presses. You will then finish with a 50 double under cash out. Your score is the time it takes to complete the work, or the amount completed before the 13 minute time cap if you do not finish.
The double unders shouldn’t take much more than :90 per 100 reps. Reduce the amount or scale to single unders if necessary.
The situps should be completed in 1-2 sets per round. Scale down the number if this is unattainable.
You will use a single set of dumbbells for the workout. You will use one of them for the goblet squat and both of them for the devil press. The goblet squat should be done unbroken and the devil press shouldn’t take much more than about :30-:40. Use a moderate weight.
Sep 4, 2024
Strength
3 sets
A. :20-:30 wall facing handstand scissor kicks OR :35-:45 wall facing hs hold or angled wall hold
B. 4-7 box handstand push up w/ 21×1 tempo
Conditioning
Every 4 mins x 3 sets
100ft bodyweight walking lunge
10 toes to bar
10 burpees
calories in remaining time
try to increase calories each time*
Notes
Today’s workout is 3 4 minute rounds of work. Each round starts with a 100ft bodyweight walking lunge, followed by 8-10 toes to bar, 10-12 burpees, and then calories on a machine during the remaining time. Your score is the amount of calories accumulated across the workout.
Try to hold a consistent pace across the lunges without taking any breaks. You will have to pace yourself on the first two rounds to be able to get off of the machine and get right into the lunge.
The toes to bar should be completed in 1-2 quick sets each round. Scale to knee raises, straight leg raises, v ups, or tuck ups.
The burpees should be be completed in :45 or less. Reduce the amount if necessary.
Aim to increase your calorie total each round. This means you will have to pace yourself a little to leave some gas in the tank, especially since there is no built in rest.
Sep 4, 2024
Pulling Progression
4 rounds:
AMRAP minus 2
strict chest to bar OR strict pull up OR challenging ring row
rest 3 mins, during rest perform:
-10-15 hollow body band lat pullover immediately after each set.
-3-5 dips from stable surface @ 21×1 tempo
Conditioning
10 rounds for time
2 wall walks
4 push ups
6 box jump overs
11 minute cap
Today’s workout is 10 rounds of 2 wall walks, 4 push ups, and 6 box jump overs. Your score is the time it takes to complete the 10 rounds, or the amount of work completed if you don’t finish before the 11 minute cap.
The wall walks should be done in under: 30. Scale the range of motion if necessary.
The pushups should be unbroken. Elevate the hands if necessary. If this feels too easy, do ring pushups or pushups to parallettes with feet elevated.
Choose a safe height for the box jump overs that allows you to move smoothly through these reps.
Sep 2, 2024
Strength
Every minute x 3 rounds:
power snatch (pos 2) + OHS
rest 1 min
Every minute x 4 rounds:
power snatch + snatch (pos. 2)
rest 1 min
Every minute x 4 rounds
snatch (pos 2) + snatch
Conditioning
5 rounds for time
200m run
5 clean & jerks
11 minute cap
Notes
Today’s workout is 5 rounds of a 200m run and 5 clean and jerks. Your score is the time it takes the workout, or the amount if work completed in 11 minutes if you do not finish.
The run shouldn’t take much more than :75. Reduce the distance if necessary.
The barbell should be a moderate-heavy weight, allowing you to perform one rep every :08-:10 or so.
Sep 2, 2024
“Perkins”
Teams of 3, AMRAP 33
19 power cleans OPWAAT
33 synchro air squats
45 pull ups OPWAAT
65 total calories between two machines
Notes
Today’s workout is in honor of [Frances Perkins](https://en.wikipedia.org/wiki/Frances_Perkins), a workers-rights advocate who served as Secretary of Labor from 1933-1945–the longest tenure ever in that position.
In addition to being the first female to ever serve in a presidential cabinet, Perkins also played an instrumental role in crafting FDR’s New Deal legislation. Most notably, Perkins was heavily involved in the creation of Social Security, unemployment insurance, the federal minimum wage, and laws regulating child labor–along with many other New Deal policies aimed at creating a viable social safety net for the first time in America.
Following her career in government, Perkins would go on to teach and lecture at the New York State School of Industrial and Labor Relations at Cornell University until her death in 1965.
…………………………………………………………….
This workout is a 33 minute AMRAP to be completed in teams of 3. Each round consists of 19 power cleans, 33 synchronized air squats, 45 pull ups, and 65 total calories between two machines. Your score is the amount of rounds and reps completed in 25 minutes.
The power cleans will be completed with one person working at a time(OPWAAT). Use a moderate-heavy weight that allows you to complete 1 rep every :06-:08. Switch teammates as often as necessary.
To synchronize the air squats all teammates must be in the bottom of their squat and at the top of their squat at the same time. Be sure to hit full depth at the bottom and reach full extension of the knees and hips at the top.
The pull ups will also be completed OPWAAT style. You may substitute jumping pull ups or ring rows if necessary. Pick a variation that allows you to complete at least 5 unbroken reps at a time before switching teammates.
Each team will have two machines for calories. The total calories on both machines must add up to 65. For instance, if one machine reaches 35 calories and the other reaches 30, then 35+30=65 calories and your team has completed the round. Switch partners as often as necessary to maintain a relatively high intensity on this.
Aug 30, 2024
Bring a Friend Day
Teams of 4, AMRAP 20:00
200m run together
10 synchro pushup relay (TPWAAT)
5 synchro highfive burpees
10 toes to bar relay
Notes
Welcome friends! Today you will be working in teams of 4 on a 20 minute AMRAP of a 200m run as a team, 10 synchronized pushup relay with two people working at a time, 5 synchronized highfive burpees, and a 10 toes to bar relay. Your score is the amount of rounds and reps completed across the 20 minutes.
The 200m run shouldn’t take much more than :75. Reduce the distance if necessary. Unless a partner is scaling, stick together with your teammates. The pushups cannot start until everyone is in from the run.
For the pushups, two people will be doing synchronized pushups while the other two partners rest. After the first two finish their 10 reps, they will rest while the second pair does their pushups. Elevate your hands if necessary to allow the 10 reps to be completed in 1-2 quick sets.
Make sure your team is on the ground together and in the air together during the highfive of the burpees.
For the toes to bar, this will be pure relay style. That means partner 1 will do 10 toes to bar while the other teammates rest. Once partner 1 finishes 10 reps, partner 2 will go. You will continue in this fashion until each teammate has completed 10 reps. These should be done in 1-2 quick sets. Substitute hanging knee raises, v-ups, or tuck ups if necessary.
Aug 29, 2024
Strength
A) power clean + front squat : 1+5.5.5.5 w/ :03 pause in bottom on last rep
B) bench press: x 4.4.3.3
rest :90 between movements
Conditioning
AMRAP 3:00 x 2 rounds
10 American kb swing
8-10 calories
10 wall balls
rest 1:00
Notes
Today’s workout is two 3-minute AMRAPS, separated by 1 minute of rest. During the 3 minute intervals you will get as many rounds and reps as possible of 10 American kettlebell swings, 8-10 calories, and 10 wall balls. Your score is the worst of the two rounds.
The kettlebell swings should be a moderate weight that allows you to get the 10 reps unbroken each round without hesitating to pick the kettlebell up. Scale to the Solidarity standard of getting the bell above the eyeline if you are unable to go all the way overhead.
The calories should be done in about :30 or less each round. Reduce the amount if necessary.
The wall balls, like the swings, should be a moderate weight that allows you to go unbroken throughout without hesitating to pick the ball or or to move onto the next round after finishing.
