Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the rows heavy “CONDITIONING” 12 AMRAP
Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie Row – with time remaining,
Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155) (Time Cap: 30:00) Silver: 14/12
Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21 Pull-ups 21 Abmat Sit-ups 100ft.
Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above “CONDITIONING” For Time: Buy-in: 50
Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00 “CONDITIONING” 5 Rounds for Time:
Monday 6/7 “STRENGTH” Every 2:00 x 5 Sets: 3 Pause Front Squats @23X1 “CONDITIONING” For Time: 30-20-10 Calorie Row Wall Balls (20/14) Burpees Tuesday 6/8
Monday 5/31 MURPH Option 2: 800m Run 50 Pull-ups 100 Push-Ups 150 Air Squats 800m Run Partner Option: Rx’d or Option 2. Run together. Trade
Monday 5/24 “STRENGTH” In 15:00: 1RM Back Squat “CONDITIONING” “Grace” 30 Clean and Jerks “Gold” – 135/85 “Silver” – 95/65 “Bronze” – 65/45 Tuesday 5/25
CROSSFIT Monday 5/17 “GYMNASTICS” EMOM 9 minutes: 1st Minute: 5 HSPU -or- Progressions 2nd Minute: 5 Candlestick Roll-ups 3rd Minute: 5 Bar Tuck Pull to
Monday 7/19 “STRENGTH” E3MOM x 5 5/5 Alt. Back Rack Reverse Lunges 8/8 SA Bent Over KB Row *make the
Monday 7/12 “STRENGTH” Every 2:00 x 5 Sets: 4/4 Alternating Back Rack Reverse Lunges “CONDITIONING” AMRAP 15 minutes: 50/40 Calorie
Monday 7/5 “CONDITIONING” Benchmark: Holleyman 30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)
Monday 6/28 “STRENGTH” Every 2:00 x 5 Sets: 3 Front Squats @ 22X1 “CONDITIONING” For Time: 100ft. Walking Lunges 21
Monday 6/21 “STRENGTH” In 10 minutes: Find a heavy 3-rep Back Squat + 1 x AMRAP @ 80% from above
Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00
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