WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of
Front Squat (205/145)
Handstand Push Ups
STRENGTH:
Front Squat 1-1-1-1-1-1
MONDAY 250120
WORK CAPACITY:
CrossFit Open 13.2
AMRAP in 10 Minutes
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20")
STRENGTH:
Deadlift 3-3-3-2-2-2-1-1
SATURDAY 250118
WORK CAPACITY:
Every 3:00 for 30:00
100 Meter Run
2 Squat Snatch (165/115)
3 Bar Muscle Ups
FRIDAY 250117
WORK CAPACITY:
4 Rounds For Time:
16 Toes to Bar
24 Single Arm Alternating Dumbbell Clean and Jerk (50/35)
STRENGTH:
6 Rounds:
:30 on / :90 off
Max Dumbbell Bench Press
THURSDAY 250116
WORK CAPACITY:
For Time:
1000-800-600-400-200 Meter Row
50-40-30-20-10 Air Squats
25-20-15-10-5 Burpees
STRENGTH:
EMOM for 9 Minutes:
Min 1: Max Empty Bar Bicep Curls
Min 2: Max Empty Bar Strict Press
Min 3: Max V-Ups
WEDNESDAY 240115
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
2 Rounds For Time:
60/48 Calorie Bike
8 Wall Walks
8 Back Squats at 65-75% of today's 2RM
Rest 2:00
TUESDAY 250114
WORK CAPACITY:
On a 34:00 Running Clock:
2 Rounds:
8 Power Cleans (135/95)
16 Pull Ups
2:00 Rest
2 Rounds:
8 Power Cleans (135/95)
16 Pull Ups
2:00 Rest
2 Rounds:
4 Power Cleans (185/125)
4 Ring Muscle Ups
2:00 Rest
2 Rounds:
4 Power Cleans (185/125)
4 Ring Muscle Ups
Straight into:
In Remaining Time Find a 3RM Touch & Go Power Clean
MONDAY 250113
WORK CAPACITY:
For Time:
20 Bar Facing Burpees
40 Wall-Balls (20/14)
40 Deadlift (225/155)
40 Wall-Balls (20/14)
20 Bar Facing Burpees
STRENGTH:
Push Jerk 10-10-5-5-3-1-1
SATURDAY 250111
WORK CAPACITY:
“Cooper”
10 Rounds for time of:
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
FRIDAY 250110
WORK CAPACITY:
4 Rounds For Time:
10 Shoulder to Overhead (115/75)
8 Lateral Bar Burpees
2:00 Rest
then
4 Rounds
10 Front Rack Lunges (115/75)
8 Lateral Bar Burpees
STRENGTH:
Deadlift 10-10-10-10
THURSDAY 250109
WORK CAPACITY:
AMRAP 3, 5, 7, 9 Minutes / 2:00 Rest
500/450 Meter Row
20 Goblet Squats (50/35)
20 Hand Release Push Ups
20 Dumbbell Snatch (50/35)
20 Pull Ups
WEDNESDAY 250108
WORK CAPACITY:
AMRAP in 12 Minutes:
12 Unbroken Toes to Bar
24 Unbroken Wall Balls (20/14)
STRENGTH:
Every 2:00 for 12:00
5 Thrusters + 8 Overhead Lunge Steps
TUESDAY 250107
WORK CAPACITY:
AMRAP in 15 Minutes:
500 Meter Row
30 Box Jumps (24/20")
30 Power Snatch (75/55)
STRENGTH:
EMOM for 8 Minutes:
Power Snatch 1 Rep (building across sets)
Rest 2:00
AMRAP in 3 Minutes:
Max reps at 75-80% of today's Heaviest Single
MONDAY 250106
WORK CAPACITY:
3x AMRAP in 4:00 / 2:00 Rest
20/15 Calorie Bike
60 Double Unders
Max Muscle Ups (Ring or Bar)
STRENGTH:
Front Squat 5-5-3-3-2-2-1-1
SATURDAY 240104
WORK CAPACITY:
AMRAP in 24 Minutes:
5 Hang Squat Snatch (115/75)
5 Overhead Squats (115/75)
10 Single Dumbbell Burpee Box Step Overs (24/20") (50/35)
1:00 Rest
FRIDAY 250103
STRENGTH:
Clean and Jerk 5-5-5-3-3-3-3
WORK CAPACITY:
Open WOD 13.4
AMRAP in 7 Minutes of:
3 Clean and Jerk (135/95)
3 Toes to Bar
6/6, 9/9, etc..
THURSDAY 250102
WORK CAPACITY:
3 Rounds For Time:
15 Strict Pull Ups
30 Jumping Alternating Lunges
400 Meter Run
TUESDAY 241231
WORK CAPACITY:
For Time:
21-15-9
Calorie Row
Hang Squat Clean and Jerk (95/65)
Handstand Push Ups
STRENGTH:
Every 2:30 for 15:00
50' Double Dumbbell Front Rack Lunge (50/35)
MONDAY 211230
WORK CAPACITY:
4 Rounds For Time:
20 Wallballs (20/14)
15 Toes to Bar
5 Power Snatch (165/115)
1:00 Rest
STRENGTH:
Hang Power Snatch 2-2-2-2-2
SATURDAY 241228
WORK CAPACITY:
“Randle”
5 Rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16)
30 Box Jumps (24/20)
With heavy hearts we dedicate this workout to the late Matthew Tyrone Randle. He was a true American hero who served his country with honor and distinction. He dedicated himself to the defense of his fellow citizens, both on active duty and as a member of the National Guard. His courage and commitment were on full display during Operation Desert Storm, where he bravely served his country in the face of great danger. Matthew's selflessness and devotion to duty are a testament to his character, and his memory will be cherished by all those who knew him.
Loving son, father, and brother.
