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About Us
About Crossfit Valor
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Workout of the Day

 

Nathan Hoiland
August 27, 2025

THURSDAY 250828

Nathan Hoiland
August 27, 2025

WORK CAPACITY:

EMOM for 30 Minutes:

Min 1: 10 Dumbbell Goblet RFE Split Squat Right-Leg (50/35)

Min 2: 10 Dumbbell Goblet RFE Split Squat Left-Leg (50/35)

Min 3: 15/12 Calorie Bike or Row

Min 4: 15 V-Ups

Min 5: Rest

Nathan Hoiland
August 26, 2025

WEDNESDAY 250827

Nathan Hoiland
August 26, 2025

WORK CAPACITY:

“Cindy”

AMRAP in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

STRENGTH:

1 Max Effort Hold

Push Up Plank, HS Hold, Ring Support, or L-Sit

Nathan Hoiland
August 25, 2025

TUESDAY 250826

Nathan Hoiland
August 25, 2025

WORK CAPACITY:

3 Rounds For Time:

14 Front Rack Lunge Steps (95/65)

100 Meter Run

14 Overhead Squats (95/65)

100 Meter Run

14 Lateral Bar Burpees

100 Meter Run

STRENGTH:

Every :30 for 10:00

1 Squat Snatch

Nathan Hoiland
August 24, 2025

MONDAY 250825

Nathan Hoiland
August 24, 2025

STRENGTH:

Strict Press 5-5-5-5-5

WORK CAPACITY:

Every 3:00 for 15:00

Complete 1 Unbroken Complex of:

8 Front Squats

7 Shoulder to Overhead

6 Thrusters

Nathan Hoiland
August 22, 2025

SATURDAY 250823

Nathan Hoiland
August 22, 2025

WORK CAPACITY:

For Time:

2000 Meter Row

50 Alternating Pistols

30 Hang Cleans (225/135 lbs)

STRENGTH:

Deadlift 5-5-5-5-5

Nathan Hoiland
August 21, 2025

FRIDAY 250822

Nathan Hoiland
August 21, 2025

WORK CAPACITY:

AMRAP in 15 Minutes:

50 Wall Balls (20/14)

30 Box Jump Overs (24/20)

10 Wall Walks

STRENGTH:

Back Squat 2-2-2-2-2

Nathan Hoiland
August 20, 2025

THURSDAY 250821

Nathan Hoiland
August 20, 2025

WORK CAPACITY:

On a 30:00 Running Clock:

2:00 on / 1:00 off*

Max Push Ups

Max Goblet Squats (53/35)

Max Ring Dips

Max Box Step Ups (24/20) (53/35)

Max Row for Calories

*alternate movements every 2:00

Nathan Hoiland
August 19, 2025

WEDNESDAY 250820

Nathan Hoiland
August 19, 2025

STRENGTH:

EMOM for 15 Minutes:

1 Power Clean and Jerk

WORK CAPACITY:

AMRAP in 8 Minutes:

7 Power Cleans (135/95)

7 Bar Facing Burpees

7/8, 7/9, 7/10, etc..

Nathan Hoiland
August 18, 2025

TUESDAY 250819

Nathan Hoiland
August 18, 2025

WORK CAPACITY:

Every 5:00 for 30:00

15/12 Calorie Bike

60 Double Unders

5 Front Squats*

*Building in weight

Nathan Hoiland
August 17, 2025

MONDAY 250818

Nathan Hoiland
August 17, 2025

WORK CAPACITY:

3 Rounds For Time:

400 Meter Run

9 Squat Snatch (115/85)

9 Muscle Ups

STRENGTH:

Every :90 for 12:00

1 Power Snatch + 1 Hang Squat Snatch

Nathan Hoiland
August 15, 2025

SATURDAY 250816

Nathan Hoiland
August 15, 2025

WORK CAPACITY:

For Time:

30-20-10

Toes to Bar

Deadlift (185/125)

Handstand Push Ups

STRENGTH:

4 Rounds for Total Reps:

1:00 on / 2:00 off

Max Walking Lunge Steps (50/35)

Nathan Hoiland
August 14, 2025

FRIDAY 250815

Nathan Hoiland
August 14, 2025

WORK CAPACITY:

AMRAP in 25 Minutes

Climb the Ladder

9 Calorie Row

3 Thrusters (155/105)

1:00 Rest

12/4, 15/5, 18/6 etc...

Nathan Hoiland
August 13, 2025

THURSDAY 250814

Nathan Hoiland
August 13, 2025

WORK CAPACITY:

On a 30:00 running clock:

Every 2:30 for 10:00

100 Meter Run

10 Romanian Deadlifts (135/95)

then

Every 2:30 for 10:00

100 Meter Run

10 Push Press (95/65)

then

Every 2:30 for 10:00

100 Meter Run

10 Barbell Bicep Curls (45/35)

Nathan Hoiland
August 12, 2025

WEDNESDAY 250813

Nathan Hoiland
August 12, 2025

WORK CAPACITY:

8 Rounds For Time:

10 Power Snatch (75/55)

5 Burpee Box Jump Overs (30/24)

:30 Rest

STRENGTH:

Hang Power Snatch 3-3-3-3-3

Nathan Hoiland
August 11, 2025

TUESDAY 250812

Nathan Hoiland
August 11, 2025

WORK CAPACITY:

For Time:

50 Double Unders

21-18-15-12-9-6-3

Front Squats (95/65)

STRENGTH:

Front Squat 1-1-1-1-1

Nathan Hoiland
August 10, 2025

MONDAY 250811

Nathan Hoiland
August 10, 2025

STRENGTH:

Strict Press 2-2-2-2-2

WORK CAPACITY:

For Time:

50/40 Calorie Row

50 Hang Clean and Jerk (115/75)

50/40 Calorie Row

Nathan Hoiland
August 8, 2025

SATURDAY 250809

Nathan Hoiland
August 8, 2025

WORK CAPACITY:

For Time:

1:00 on / 1:00 off until completion

80 Wall Balls (20/14)

20 Burpee Bar Muscle Ups

STRENGTH:

Back Squat 9-9-6-6-3-3

Nathan Hoiland
August 7, 2025

FRIDAY 250808

Nathan Hoiland
August 7, 2025

WORK CAPACITY:

"Overtime Helen"

4 Rounds For Time:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull Ups

STRENGTH:

Deadlift 1-1-1-1-1

Nathan Hoiland
August 6, 2025

THURSDAY 250807

Nathan Hoiland
August 6, 2025

WORK CAPACITY:

Every 5:00 for 30:00

Set A

30/24 Calorie Row

20 Front Squats (135/95)

Set B

20 Front Rack Lunges (135/95)

30/24 Calorie Row

Alternate between Set A and Set B every 5:00

Nathan Hoiland
August 5, 2025

WEDNESDAY 250806

Nathan Hoiland
August 5, 2025

WORK CAPACITY:

AMRAP in 8 Minutes:

Climb the Ladder

12/10 Calorie Bike

4 Overhead Squats (95/65)

12(10)/8, 12(10)/12, etc..

STRENGTH:

EMOM 8

1 Squat Snatch + 1 Hang Squat Snatch

then

Every 2:00 for 8:00

1 Squat Snatch + 1 Hang Squat Snatch

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