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About Us
About Crossfit Valor
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Workout of the Day

 

Nathan Hoiland
January 27, 2022

FRIDAY 220128

Nathan Hoiland
January 27, 2022

WORK CAPACITY:

AMRAP in 20 minutes of

30 Calorie Row

30 Calorie Bike

Nathan Hoiland
January 26, 2022

THURSDAY 220127

Nathan Hoiland
January 26, 2022

STRENGTH:

Deadlift 5-5-5-5-5

WORK CAPACITY:

2 Rounds for time:

100 Double-unders

25/20 Calorie Row

Nathan Hoiland
January 25, 2022

WEDNESDAY 220126

Nathan Hoiland
January 25, 2022

WORK CAPACITY:

6 Rounds for time:

8 Hang Power Cleans (135/95)

12 Toes to Bar

8 Shoulder to Overhead (135/95)

12 Box Jump Overs (24/20)

*Rest 1 minute after each set*

Nathan Hoiland
January 24, 2022

TUESDAY 220125

Nathan Hoiland
January 24, 2022

STRENGTH:

Bench Press 3-3-3-3-3

WORK CAPACITY:

For Time:

25-20-15

Calorie Bike

50-40-30

Bench Press (75/55)

Nathan Hoiland
January 23, 2022

MONDAY 220124

Nathan Hoiland
January 23, 2022

WORK CAPACITY:

For time:

3 Rounds of:

12 Kettlebell Snatches Right (24/16)

12 Kettlebell Snatches Left (24/16)

9 Ring Dips

50 Double-unders

*Rest 5 minutes*

3 Rounds of:

9 Kettlebell Snatches Right (24/16)

9 Kettlebell Snatches Left (24/16)

6 Ring Dips

50 Double-unders

Nathan Hoiland
January 21, 2022

SATURDAY 220122

Nathan Hoiland
January 21, 2022

WORK CAPACITY:

AMRAP in 20 minutes of:

5 Wall Walks

10 Knees to Elbow

20 Box Step-Overs (24/20)(50/35)

Nathan Hoiland
January 20, 2022

FRIDAY 220121

Nathan Hoiland
January 20, 2022

STRENGTH:

Build to a Heavy:

Power Clean + Front Squat + Jerk

WORK CAPACITY:

3 Rounds for time of:

10 Squat Cleans (95/65)

10 Push Jerks (95/65)

Nathan Hoiland
January 19, 2022

THURSDAY 220120

Nathan Hoiland
January 19, 2022

WORK CAPACITY:

For Time:

100 Double-unders

4 Rounds of:

10 Bar Facing Burpees

15 Deadlifts (155/105)

100 Double-unders

4 Rounds of:

10 Bar Facing Burpees

15 Deadlifts (155/105)

100 Double-unders

Nathan Hoiland
January 18, 2022

WEDNESDAY 220119

Nathan Hoiland
January 18, 2022

STRENGTH:

Back Squat 10x10

@65% of 1RM

WORK CAPACITY:

2 Rounds for time of:

7 Back Squats (225/155)

21 Chest to Bar Pull-ups

Nathan Hoiland
January 17, 2022

TUESDAY 220118

Nathan Hoiland
January 17, 2022

WORK CAPACITY:

8 Rounds for time of:

21/15 Calorie Bike

15 Kettlebell Swings (24/16)

30 Sit-ups

15 Push-ups

Nathan Hoiland
January 16, 2022

MONDAY 220117

Nathan Hoiland
January 16, 2022

WORK CAPACITY:

AMRAP in 20 minutes of:

10 Wall-Balls (20/14)

15 Burpee Box jUmp Overs (24/20)

20 Wall-Balls (20/14)

15 Burpee Box jUmp Overs (24/20)

30 Wall-Balls (20/14)

15 Burpee Box jUmp Overs (24/20)

*Add 10 Wall-Balls every round *

Nathan Hoiland
January 14, 2022

SATURDAY 220115

Nathan Hoiland
January 14, 2022

WORK CAPACITY:

10 Rounds for time of:

1 Power Snatch (185/125)

3 Overhead Squats (185/125)

*into*

1 Rep Max Snatch

Nathan Hoiland
January 13, 2022

FRIDAY 220114

Nathan Hoiland
January 13, 2022

WORK CAPACITY:

For Time:

300 Double-unders

2000 Meter Row

100 Toes to Bar

Nathan Hoiland
January 12, 2022

THURSDAY 220113

Nathan Hoiland
January 12, 2022

STRENGTH:

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Nathan Hoiland
January 11, 2022

WEDNESDAY 220112

Nathan Hoiland
January 11, 2022

WORK CAPACITY:

AMRAP in 20 minutes of:

10 Chest to Bar Pull-ups

15 Deadlifts (225/155)

20/16 Calorie Bike

Nathan Hoiland
January 10, 2022

TUESDAY 220111

Nathan Hoiland
January 10, 2022

STRENGTH:

Front Squat 5-5-5-5-5

WORK CAPACITY:

7 Rounds for time of:

7 Box Jumps (24/20)

7 Front Squats (115/80)

Nathan Hoiland
January 9, 2022

MONDAY 220110

Nathan Hoiland
January 9, 2022

WORK CAPACITY:

6 Rounds for time of:

500 meter Row

25 Burpees

Nathan Hoiland
January 7, 2022

SATURDAY 220108

Nathan Hoiland
January 7, 2022

WORK CAPACITY:

For Time:

15 Squat Cleans (135/95)

12 Squat Cleans (135/95)

9 Squat Cleans (135/95)

6 Squat Cleans (135/95)

6 Push Jerks (135/95)

9 Pushs Jerks (135/95)

12 Push Jerks (135/95)

15 Push Jerks (135/95)

*Run 200 meters after each set*

Nathan Hoiland
January 6, 2022

FRIDAY 220107

Nathan Hoiland
January 6, 2022

WORK CAPACITY:

For Time:

10 Muscle-ups

100 Air Squats

10 Muscle-ups

100 Air Squats

10 Muscle-ups

Nathan Hoiland
January 5, 2022

THURSDAY 220106

Nathan Hoiland
January 5, 2022

WORK CAPACITY:

For Time:

1000 Meter Row

50 Dumbbell Snatch (50/35)

800 Meter Row

40 Dumbbell Snatch (50/35)

600 Meter Row

30 Dumbbell Snatch (50/35)

400 Meter Row

20 Dumbbell Snatch (50/35)

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