Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
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
Monday 11/1 “Strength” 16:00 EMOM Min 1: 6-10 Strict Pull-Up Min 2: 6-12 Dips Min 3: 3-5 Hollow Body Pull-Around Min 4: Rest “Conditioning” 12min
Monday 4/26 “STRENGTH” Every 90s x 6 1- Back Squat 65% x 5 75% x 5 85% x 5+ (go for rep PR) 2- 5
CROSSFIT Monday 4/5 “STRENGTH” Every 1:30 x 6 Alternate Between: 1: Back Squat 70% x 3 80% x 3 90% x 3+ (go for rep
CROSSFIT Monday 3/22 “STRENGTH” Every 2:00 x 5 Sets: 3-Position Snatch “CONDITIONING” AMRAP 15 minutes: Buy-in: 50 Thrusters – with time remaining, AMRAP: 10/7 Calorie
CROSSFIT Monday 3/15 “CONDITIONING” For Time: 50-40-30-20-10 Row Calorie Wall Ball Time Cap: 20:00 Gold: 20/14 Silver: 14/12 Bronze: 12/10 Tuesday 3/16 “STRENGTH” Every 1:30
CROSSFIT Monday 2/22 “GYMNASTICS” EMOM 16 minutes: 1 – 3 Back Squats 2 – 10 Pistols 3 – 10 Romanian Deadlifts 4 – Rest “CONDITIONING”
CROSSFIT Monday 2/8 “CONDITIONING” AMRAP 7 minutes: 14 Wall Balls 7 Box Jumps -R3- For Time: 21-15-9 Single Arm ALT. DB Thruster Chest To Bar
Monday 5/16 “Strength” Deload Back Squat 1×5 @ 40% 1×5 @50% 1×5 @ 60% “Conditioning” 21-15-9 OHS (95/65) Sit-Ups Rest
Monday 5/9 “Conditioning” 1-2-3-4-5-6-7-8-9-10 Power Clean (135/95) Bar-Facing Burpees *Dash= 2 Shuttle Runs (d/b=1) Silver: 95/65 Bronze: 55/45 (can also
Monday 5/2 “Conditioning” 16 EMOM Min 1: 15 Wallball (20/14)(14/12)(10/8) Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55) Min 3: 15/12
Monday 4/25 “Conditioning” 4 Sets 2:00 AMRAP 5 Deadlift (155/105) 4 Hang Power Clean (155/105) 3 Push-Jerk (155/105) In Time
Monday 4/18 “Conditioning” EMOM x 20 Min 1: 1 Power Clean (70-80% of 1RM) Min 2: 5 KBS + 4
Monday 4/11 “Conditioning” 18:00 EMOM Min 1: 17/13 Cal Row Min 2: 13 Burpees Min 3: 10 C2B Pull-Ups *Should
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