Workout of the Day
March Comes in Like a Lion...
Happy First Week of March!
MONDAY, 3/1/21
WOD #1:
“Tempo Front Squat 3111” (3 sec descent, 1 sec at bottom, 1 sec up, and 1 sec at the top before starting next rep)
5-5-5-5-5
WOD #2:
3 rounds for quality, 0:30 work / 0:30 rest:
Pistols or Box Side Step-Downs
Single Arm Bent Over Rows, Left
Side Plank, Right
Single Arm Bent Over Rows, Right
Side Plank, Left
TUESDAY, 3/2/21
WOD #1:
4 rounds for time of:
60 Double Unders
20 Single Dumbbell Straight Leg Sit-ups, 35/25 lbs
15 Devil Press, 35/25 lbs
WOD #2:
3 sets, for quality
10 Double Dumbbell Strict Press (pick load)
20 Handstand Shoulder Taps (10/arm)
WEDNESDAY, 3/3/21
WOD #1:
From 0:00-5:00, every minute on the minute: 3 Thrusters
From 6:00-10:00, every minute on the minute: 2 Thrusters
From 10:00-15:00, every minute on the minute: 1 Thruster
WOD #2:
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Russian Kettlebell Swing, 70/53 lbs
THURSDAY, 3/4/21
WOD #1:
3 rounds for quality:
10 Ring Rows
10 Plank Shoulder Taps
10 Scap Pull-ups
WOD #2: Every 6 minutes for 5 rounds: 0:00, 6:00, 12:00, 18:00, 24:00
5 intervals, each interval for time, of:
20 Push-ups
20 Walking Lunges
20/15 Row/Bike Calories
Sweaty Saturday: Team "Cameron"
Modified Team “Cameron”
For those who are relatively new to the community, we often employ workouts that are named after servicepeople who’ve given their lives to preserve our freedoms. This week, we honor U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR. In training at the Aviation Training Center in Mobile, AL on February 28, 2012, Cameron died when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.
We have modified the original workout slightly and added the partner component since that’s what we do on Saturdays. Enjoy!
+++
With a partner, 25 minute AMRAP (split the work however):
50 Walking Lunges
25 Toes to KB
50 American Kettlebell Swings, 53/35 lbs
25 Plate Burpees, 45/35 lbs
50 Box Jumps, 24/20 in
25 Box Dips
50 Double Unders
25 KB Goblet Squats, 53/35 lbs
50 Sit-ups
Never boring. We guarantee it.
One of the reasons our training is so appealing is that it’s never boring. Sure, some workouts might appeal to you more than others but constantly varying the movements means you can usually find something interesting within the week’s programming. Check out below to see what we mean!
MONDAY, 2/22/21
WOD #1:
3 heavy sets of:
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch
Farmers' Carry, 50 m
WOD #2:
18-15-12-9 reps, for time of:
Overhead Squat, 95/65 lbs
Hang Power Snatches, 95/65 lbs
TUESDAY, 2/23/21
WOD #1:
Every minute on the minute for 3 rounds:
Candlestick Conditioning or Hollow Rocks
Double Unders
Pistols
Rest
WOD #2:
Death By Shuttle Sprint or Calorie Bike/Row
With a continuously running clock perform:
Shuttle Sprint 10 m in the first minute
Shuttle Sprint 10 m + 10 m in the second minute
Shuttle Sprint 10 m + 20 m in the third minute...
Continuing this for as long as you are able
WEDNESDAY, 2/24/21
WOD #1:
Every 5 minutes for 5 rounds:
6 Power Cleans, 135/95 lbs
6 Shoulder-to-Overheads, 135/95 lbs
18 Bar Facing Burpees
WOD #2:
3 rounds for quality:
3 Wall Walks
5 Single Leg Deadlifts per side
7 Weighted Glute Bridges
THURSDAY, 2/25/21
WOD #1:
3 rounds, for quality:
12 KB Goblet Squats
6 KB High Pulls
12 Overhead Plate Sit-ups
WOD #2:
At 0:00, 3 Rounds for Time
30 Wall Balls 20/14 lbs
15 Sumo Deadlift High Pulls 75/55 lbs
At 12:00, 9-15-21 reps of:
Hand Release Push-ups
V-ups
FRIDAY, 2/25/21
WOD #1: Rowling, 10 frames to 100m
WOD #2: Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD #3: L-Sit or Hollow Hold
Accumulate 2 mins
Sweaty Saturday: Partner "DT" Hero WOD
Saturday’s sweaty sesh is in honor of US Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
WOD #1:
Barbell Complex:
Deadlift + Hang Power Clean Below the Knee + Hang Power Clean + 2 Jerks
In 10 minutes, build to a weight at or heavier than you plan to use for DT
+++
WOD #2:
Partner “DT”
In teams of 2, for time (work split anyhow):
10 Rounds:
12 Deadlifts, 155/105 lbs.
9 Hang Power Cleans, 155/105 lbs.
6 Push Jerks, 155/105 lbs.
Rain, rain, go away & let us work out today
Sure, the plants need rain but we need to work out! Here’s hoping this week only brings us rain between the hours of 8pm and 4am.
TUESDAY, 2/16/21
Rowing Intervals:
Every minute for 5 rounds:
Row 10 sec, hard
Row 50 sec, easy
- then -
Every 5 minutes for 3 rounds:
Row 500m
Plank Hold, 1 min
- then -
For Time:
Row 1000m
WEDNESDAY, 2/17/21
WOD #1:
3 rounds for quality, with 2 dumbbell:
5 Bent Over Rows
Farmers Carry, 50m
10 Front Rack Walking Lunges
WOD #2:
Modified “Cindy”
Complete as many rounds as possible in 20 mins of:
5 PVC Hollow Rocks
10 Push-ups
15 Air Squats
THURSDAY, 2/18/21
WOD #1:
Every minute for 2 rounds: 40 sec work, 20 sec rest:
Front/Back Line Hops
DB/KB Front Rack Box Step Downs
Goblet Squat
Left/Right Line Hops
Rest
WOD #2:
For time:
75 Double Unders or 100 Single Unders
50 Box Jumps, 24/20 in
25 DB Devil's Press 50/35 lbs
50 Weighted Sit-ups
25 DB Front Squats
75 Double Unders or 100 Single Unders
FRIDAY, 2/19/21
WOD #1:
Snatch: 5-3-1-3-5-3-1
WOD #2:
“SQT”
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 m (4x 50 m)
WOD #3:
Handstand practice
Presidents' Day WOD
Altered schedule today! 8am, 10:30am, and 12pm.
Today we are honoring Allyson Felix for the contributions she has made off the track as a trail blazer for all women and advocate for mothers in sports.
MONDAY, 2/15/21
WOD #1:
Sumo Deadlift 3-3-3-3-3
15 mins
WOD #2: Allyson Felix
4 rounds:
12 Sumo Deadlifts 135/95 lbs
26 Med Ball Bear Hug Squats 20/14 lbs
12 Sumo Deadlifts, 135/95 lbs
26 Med Ball Bear Hug Step back Lunges, 20/14 lbs
400m Run
Honoring a Fallen Hero: "Lift Like Laura" Tribute WOD
This Saturday, we honor FBI Special Agent Laura Schwartzenberger, who was killed while executing a search warrant related to a violent crime against children, with a tribute WOD called “Lift Like Laura.”
Agent Schwartzenberger was an avid CrossFitter who regularly attended 5am classes at CF Vice in Coral Springs, FL. She is survived by her husband and two sons. A fundraiser has been set up to help support her family during this devastating time.
“Lift Like Laura”
With a partner, AMRAP 21 Minutes
30 Cal Row
20 Burpees over the rower
10 Power Cleans (155/105 lbs)
Split work however
Optional bonus WOD:
Rogue Bear Hug Challenge (more info)
FBI Special Agent Laura Schwartzenberger
Celebrating Black Fitness Pioneers + This Week's WODs!
Continuing on Black History Month, we’re spotlighting Black pioneers who, despite systemic racism and/or sexism, broke barriers and made significant impacts in fitness. This is by no means an exhaustive list — please share your thoughts and additions in the comments.
John Davis, World and Olympic Weightlifting Champion
Born in 1921, John Davis won his first world championship in 1938 when he was 17, and he would go onto win eight world championships and Olympic gold medals at the London 1948 Olympic Games and the Helsinki 1952 Olympic Games. Davis served nearly four years in the U.S. Army, stationed in the South Pacific. At 5 feet 8, he was shorter than most of the other weightlifters, but he became the first person to clean and jerk more than 400 pounds.
MONDAY, 2/8/21
WOD #1:
With a dumbbell or kettlebell, 3 rounds for quality:
12 Shoulder Press (6/side)
6 Alternating Turkish Get-ups
12 Overhead Squats (6/side)
Athlete's choice of weight
WOD #2:
5 rounds for time of:
7 Dumbbell Squat Snatches, 50/35 lbs
21 Burpees
Each burpee terminates with a jump 1 ft above max standing reach.
Elisabeth Akinwale, Elite Crossfitter/Weightlifter/Gymnast
Elisabeth Akinwale is a mother, Social Worker, educator, trainer, and writer. She has 15 years as a competitive gymnast and five consecutive appearances in the world-wide CrossFit Games (2011-2015), and she competed nationally as an Olympic-style Weightlifter. She is also an advisory board member of Girls Gone Strong, a strength training site that focuses a lot on body positivity.
TUESDAY, 2/9/21
At 0:00, 10:00, and 20:00 (time cap of 8 mins per interval):
55 Double Unders
25 Wall Balls, 20/14 lbs
15 V-Ups
15 Deadlifts, 225/155 lbs
Row, 500 m
Kendrick Farris, Olympic Weightlifter
Kendrick Farris is arguably the greatest middleweight clean & jerk athlete in U.S. history, representing the United States in the Olympic Games on three occasions (2008, 2012 and 2016). Farris has also set multiple American Records in the 85kg and 94kg categories. Now retired, Farris gives back to the sport by coaching the next generation and assisting with the Kings of Weightlifting project. Farris is also a vegan, which he started before his son was born in order to be an example for him.
WEDNESDAY, 2/10/21
WOD #1:
Squat Clean + Tempo Front Squat (3211) + Front Squat —> 1-1-1-1-1
Tempo: 3 sec descent, 2 sec pause at bottom, 1 sec up, 1 sec at top
WOD #2:
Clean Pull —> 3-3-3-3
WOD #3:
For time:
15 Squat Clean & Jerks, 135/95 lbs
Cara Heads-Slaughter is a former member of the National and Olympic USA Team who is now coach to several athletes who have competed internationally,
THURSDAY, 2/11/21
WOD #1:
As many rounds as possible in 30 mins of:
Run 800m
10 Dumbbell Renegade Rows, 50/35 lbs
Renegade Row demo video
WOD #2:
Plank Hold: 3 x 1 minute
FRIDAY, 2/12/21
WOD #1:
4 rounds for quality of:
Dot Drill 2: 30 secs
10 Box Step-overs with KB (pick load)
WOD #2:
18-15-12-9-6-3 reps, for time of:
Kettlebell Sumo Deadlift High Pull, 70/53 lbs
Russian Kettlebell Swing, 70/53 lbs
Box Jump, 24/20 in
12 min time cap
1st Sweaty Saturday of Feb
With a partner, in 25 mins:
Buy-in: 150 Medicine Ball Cleans, 20/14 lbs
Then, in the remaining time, as many rounds as possible of:
80 Calorie Row
60 Dumbbell Snatches, 50/35 lbs
40 Deadlifts, 255/185 lbs
Happy Feb!
It’s February!
In honor of Black History Month, we’ll be spotlighting Black fitness/sport pioneers on our Facebook and Instagram channels. Check there for more, and feel free to share who inspires you!
MONDAY, 2/1/21
WOD #1: At 0:00:
For time, 12-14-16-18 reps of:
Deadlift, 185/135 lbs
Toes to Barbell
-- then --
At 15:00
21-15-9 reps, for time of:
Row Calorie
Sumo Deadlift High Pull 95/65 lbs
WOD #2:
Plank Hold 3x45 sec, rest 45 secs in between
TUESDAY, 2/2/21
WOD #1:
3 rounds for max reps of:
Hang Power Cleans, pick load, 30 secs
Shoulder-to-Overheads, pick load, 30 secs
Rest 2 mins between each round
WOD #2:
For time:
Run, 400 m
15 Clean & Jerks, 135/95 lbs
15 Hollow Rocks
Run, 400 m
12 Clean & Jerks, 135/95 lbs
12 Hollow Rocks
Run, 400 m
9 Clean & Jerks, 135/95 lbs
9 Hollow Rocks
WEDNESDAY, 2/3/21
WOD #1
3 rounds for quality of:
2 L Turkish Get-ups, pick load
2 R Turkish Get-ups, pick load
Overhead Carry, 100ft
WOD #2:
*Snatch Session*
Warm-up:
3 sets, for quality of:1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat +
1 Squat Snatch
--then--
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
THURSDAY, 2/4/21
WOD #1
At 0:00, 8:00, and 16:00, each interval for time:
Dumbbell Front Rack Lunge, 50/35 lbs, 30m (or 30 steps)
25 Sit-ups
20 Box Jumps, 24/20 in
15 Burpee Box Jumps, 24/20 in (face box)
WOD #2:
3 rounds, for quality:
20 Alternating Pistols
Farmers’ Carry, 100m (pick load)
FRIDAY, 2/5/21
WOD #1:
J.T.-ish, 21-15-9 reps, for time of:
Handstand Push-up
Feet Elevated Box Dip
Hand Release Push-up
WOD #2:
Row 500m Time Trial
This is an all-out effort for time.
Sweaty Saturday, Jan 30th
AMRAP 25 minutes
In teams of 2, work split however:
30 Calories Row or Bike
30 Hang Power Snatch 115/75 lbs
30 Plate Burpees (25/15 lbs)
Last Week of the First Month 2021: Check!
Updates for the last week of the first month of 2021:
Monday evening class is at 5PM.
In the event of rain this week, coaches will text anyone signed up in MindBody at least one hour before if the class is cancelled or moved to Google Hangout.
There is a potential for re-opening indoors at 10% capacity soon and we are working on how to do that as soon as possible, stay tuned for more updates
MONDAY, 1/25/21
WOD #1: Barbell, baby
Power Clean 3-3-3-3
Front Squat 2-2-2-2
Squat Clean 1-1-1-1
WOD #2: 3 Rounds for Quality
Dumbbell Front Rack Walking Lunge, 20 meters (or 25 steps), pick load
L-Sit: Accumulate 45 seconds
TUESDAY, 1/26/21
WOD #1: 3 Rounds for quality:
Single Arm DB/KB Overhead Carry, 100 ft
Single DB/KB Crossover Deadlift, 6 reps per side
Single DB/KB Upright Row, 6 reps per side
WOD #2: Helen - Grounded, 3 rounds for time:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Arch Rocks
12 Hollow Rocks
+++
WEDNESDAY, 1/27/21: TABATA THIS!
Tabata Row Cals or Mountain Climbers
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Bent Over Row
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
Tabata = 8 intervals of 20 secs of work/10 secs of rest
Score = lowest # of reps in any of the intervals
24 min. timecap
For quality:
Dumbbell Box Step-up: 40 reps (choose load and box height)
Pull-up Bar Hang: Accumulate 2-3 mins
THURSDAY, 1/28/21
WOD #1: 3 rounds, alternating every 2 mins, for quality:
Jump Rope Practice (singles, doubles, and/or triples)
Strict Press, 5 reps
WOD #2: For time (16’ cap)
100 Single Unders
Plank Hold, 1 min
-- then --
40 Shoulder Taps (or 20m Handstand Walk)
20 Push Press, 115/75 lbs
30 Shoulder Taps (or 15m Handstand Walk)
15 Push Press, 115/75 lbs
20 Shoulder Taps (or 10m Handstand Walk)
10 Push Press, 115/75 lbs
-- then --
100 Single Unders
Plank Hold, 1 min
Optional Extra Credit AKA the “Liz Terry Special”
Each for time:
Row: 2 x 300 m
Rest 2 mins between efforts.
(If at home and no rower? Do 2 x 30 burpees)
FRIDAY, 1/29/2021
"No Misses" 20.4
For Quality:
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (105/65)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (165/105)
30 Single-Leg Squats
10 Clean-and-Jerks (195/125)
30 Single-Leg Squats
5 Clean-and-Jerks (225/145)
30 Single-Leg Squats
5 Clean-and-Jerks (255/175)