Workout of the Day

CrossFit Workout 12/14/18 Friday

Do the SFM warm-up all together, then:

3 rounds continuous of:

10 scap pushups

10 vups 

10 ring rows

10 light goblet squats

Workout Warmup
5 rounds:
3 squat snatches up to 135/95
5-7 pushups
AMSAP Tuck Planche on paralletes

CrossFit Workout
4RFT with a 12:00 cap
15 pushups
12 squat snatches 95/65

Coach’s Note
This workout should go fast. Keep the weight light. The pushups should be 1 or 2 sets at the beginning. Use the same weight you used last time.

Find a 1rm squat snatch
Find a 1rm squat clean and jerk

CrossFit Workout 12/13/18 Thursday

If you missed anything this week, make it up. Otherwise:

3 rounds:
1:00 wrist stretch
1 round crossover symmetry
:20 hollow hold
150m row

Workout Warmup
4 rounds of
1 large set of pushups
1 wall walk+:20 handstand hold
5 burpees As fast as possible
rest 1:30 in between rounds

CrossFit Workout
Death by burpees

20:00 cap

Once you fail, get on a bike and continue with bike calories until the 20:00 mark. (Ladies, subtract 4 calories from the minute. So if you fail in the fifteenth round, do 12 calories in the 16th minute. Do this on the airdyne. )

Coach’s Note
Stay smooth on these burpees. Try and get at least :30 of rest for as long as possible.

Make up something


Make up something

Make up something

CrossFit Workout 12/12/18 Wednesday

12:00 of:
10 barbell good mornings
Rowing technique work
:30 supinated puppy dog stretch
:30 ring row hold

Workout Warmup
6 rounds of:
3 deadlifts building to something fairly heavy
Side plank :15/side
1:00 row

Get faster on the row every time

CrossFit Workout

2k row for time

Go get it! 🙂

Coach’s Note
Make sure your last few warmup rows leave you very out of breath. Start a few seconds slower than your goal pace, and then hold that for the first 1500. Somewhere between 300 and 200m left, close your eyes and empty the tank. Set your monitors to 2000m row, so that you can see your splits!

Front squat 1rm. Take this from a rack.

50/40 cal bike for time. Use the assault bike. 2 min cap.

CrossFit Workout Tuesday 12/11/18

12:00 of:
200m row
Kip swings
:30 goblet squat hold

Then Barbell warmup

Workout Warmup
EMOM for 4 rounds:
3 squat cleans up to workout weight

10:00 for
T2B Practice
RMU Practice
accumulate 1:30 total in a perfect hollow hold

CrossFit Workout
Open Workout 14.4

14:00 AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 to 10/9
30 cleans, 135/95
20 ring muscle-ups

Coach’s Note
Keep the row controlled. Get through the toes to bar as quickly as you can. Starting with small sets is a winning strategy. Compare your scores to the open, if you did it that year! Girls go to 9.

10:00 Bike for calories.

5 min AMRAP
Strict Pullups. No dropping off the top of the bar.

Rest 5:00

5 min AMRAP
Strict HSPU

CrossFit Workout 12/10/18 Monday

4 rounds of:
:30 banded ankle distraction/side
10 squat therapy squats
:15 active hang

Workout Warmup
5 rounds of:
3 thrusters up to workout weight
pullup warmup
:30 clamshell hold/side
:15 hard (but not a sprint) bike

CrossFit Workout
Pullup Movement


Pullups/Chest to bar/BMU/Ring muscle ups

Coach’s Note
This workout should be technically challenging and heavy. Choose the most challenging pulling movement you can do, and then work backward from there. The thrusters can be very heavy. If these weights and movements are easy for you, then challenge yourself to do them very quickly.

Deadlift 1rm

3:00 skierg for meters

CrossFit Workout
Not telling. But it will be fun. Come on in!

CrossFit Workout 12/7/18 Friday

4 Rounds:
200/150m row
:30 banded lunge stretch/side
5 cossack squats/side
:20 star plank/side

CrossFit Workout
20:00 of 1:00 on 1:00 off
Odd: Unbroken Wallballs
Even: Bike cals (If you’re on the assault bike, divide your calories by .7)

2 rounds:
1:00 couch stretch/side
1:00 elevated pigeon stretch/side
1:00 straddle stretch on the wall

Coach’s Note
On the odd rounds, you get one unbroken set–can you go the whole minute? Your score is total wallballs across the five sets, and total calories.

Clean and Jerk 7×1 all above 90%


For time
HSPU/Ring Dips/Pushups

CrossFit Workout 12/6/18 Thursday

12 min emom:
Min 1 10 Hip CARs/side
Min 2 150/125m row
Min 3 :30 active hang

Then do the barbell warmup

Workout Warmup
5 rounds
Front rack lunges x 6/leg heavier than last week.

Landmine Single Leg RDLs x6/leg heavier than last week.

Deadbugs x 12/leg

CrossFit Workout
13:00 AMRAP
10 Total DB/kb box stepovers 2×12/8 on a 20″/16″ box
20 cal row
10 Russian KB swings 24/16

Coach’s Note
This workout should be light enough that consistent movement is possible. Try and keep a consistent pace on the rower. I think 8 rounds is possible if you’re a good rower!

makeup something

make up something

make up something

CrossFit Workout 12/5/18 Wednesday

10:00 of:
:30 handstand hold
10 pvc around the worlds/side+10 passthroughs
10 tempo kips–no hips, just use your shoulders!

then do the snatch warmup

Workout Warmup
Snatches up to something pretty heavy

Intersperse 4 rounds of

Strict HSPU x2-3 + 4-6 kipping

Weighted plank x:20

T2B x 4-6

CrossFit Workout
4 RFT with a 12:00 cap.
4 Squat Snatches 185/125 135/95 95/65
8 T2B

Coach’s Note
If you can’t do HSPU do pike HSPU on a rower or box. Pick a snatch weight that is in between 80-90% of your max, or the heaviest weight that you can do 4 reps under 2:00. This is a technical, heavy workout. Unless you can do everything RX, choose harder variations rather than scaling to something that you can do fast.

Snatch 7×1 all above 90%

30 straight rounds of :30/:30 on the bike

CrossFit Workout 12/4/18 Tuesday

3 Rounds
10 KB RDLs
:30 waiter’s carry hold/side
:30 banded internal shoulder rotation stretch/side

Workout Warmup
4 rounds of KB snatch 1:00 on 1:00 off with a light bell, on the coach’s move.


4 rounds

Face pulls on rings x10 @ 3111 (Three seconds on the way out, 1 second everywhere else)

Tuck planche on Paralletes AMSAP

CrossFit Workout

For time with a 20:00 cap.
Abmat situps

Use the same bell you used for the AMRAP last week.

Coach’s Note
This workout should feel similar to the AMRAP from last week. We have done this workout before, so check and see if you have a score.

Close grip bench 7×1 all above 90%

10x 300/250 row on the 2:00 start