12.31.2020

FUNday 2021

Start the year off moving for 30 minutes.

RUN, Bike, Swim, Walk or...

12.30.2020

Thursday

DEADLIFT: 10-5-5-3-3-1-1-1

Slowly work up to a 1RM

12.29.2020

Wednesday

10 Rounds for TIME of:
5 Tuck Jumps
10 Burpees
15 Hollow Rocks
20 Box Step-UPs

12.28.2020

Tuesday

30 Rounds for TIME of:
5 HR Push-UPs
10 Goblet Squats (pick load)
15 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written for 30 rounds. You can choose any load for the Goblet Squats.

12.27.2020

Monday

Complete for TIME:

Row 300 meters
20 push presses
Row 300 meters
15 push presses
Row 300 meters
10 push presses
Row 300 meters
5 push presses

♀ 95 lb. ♂135 lb.

New Year’s Resolutions: How To Set Goals You’ll Achieve

Spoiler... Find your WHY

12.25.2020

12.23.2020

12.22.2020

12.23.2003

AMRAP in 20min of:
12 Wallballs
23 Double Unders
12 1arm DB Snatches (70/50)
23 Box Jumps
12 Pull-UPs

Every day is a gift, take nothing for granted!

12.21.2020

Tuesday

FRONT SQUAT: 5-5-5-3-3-3-3

then...

Turkish Get-UPs: 8-6-4-2 (total, not each side)

12.18.2020

Monday

4 Rounds for TIME of:

20 KB Swings (53/35)

10 Burpee Box Overs (20”)

40 Russian Twist (25/10)

The Ultimate Guide To CrossFit Lingo: 100 Terms You Need To Know

12.17.2020

FUNday

AMRAP in 20min of:

10 1arm DB Thrusters (50/35)

5 Pull-UPs

10 Athletic Burpees

Why it Pays to PLAY

12.16.2020

Thrusday

15-12-9-6-3 Reps for TIME of:

Power Cleans (135/75)

Wallballs

12.15.2020

Wednesday

PUSH PRESS: 10-5-5-5-2-2-2-2

⬆️ WEIGHT every set

then...

PLANK LADDER: 30sec - 1min - 30sec

Center - Right - Left

Great Effort Yesterday!

12.14.2020

Tuesday

“Kerrie”

10 Rounds for TIME of:
100m Sprint
5 burpees
20 sit-ups
15 push-ups
100m Sprint
Rest 2 minutes

Wear a weighted vest

Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

Monday

4 Rounds for TIME of:

Building RUN

10 Back Squats (225/155)

20 Pull-UPs

12.10.2020

FUNday

4 Rounds for TIME of:

15 Toes-2-bar

20m Bear Crawl

50m Sled Push

400m RUN

50m Sled Drag

12.09.2020

Thursday

For TIME:

50-40-30 Reps

Wallballs

15-20-25 Cal.

ROW

Article link

12.08.2020

Wednesday

PUSH-PULL

10.9.8.7.....1 reps for TIME of:

Bench Press (50% 1RM)

Pull-UPs

12.07.2020

Tuesday

DEADLIFT: 5-5-5-3-3-3

then...

EMOM for 10min Complete:

EVEN: 30 Russian Twist (25/15)

ODD: 30 Double Unders

12.06.2020

Monday

5 Rounds for TIME of:

Anchor RUN

20 Box Jumps (24/20”)

20 KB Snatches (53/35)

“There are only two industries that refer to its customers as ‘users’; illegal drugs & software.”

~Edward Tufta

12.03.2020

FUNday

TEAM WOD

Tire Flips

Farmers Carries

Sprints

12.02.2020

Thursday

1,000m ROW @ 50% effort

Damper on 5 - smooth fluid stokes

BENCH PROGRAM

12.01.2020

Wednesday

Complete for TIME:
45 KB Swings
Building RUN
35 KB Swings
Anchor RUN

25 KB Swings
Building RUN

15 KB Swings

KB= 53/35*

11.30.2020

Tuesday

Push Press: 10-5-5-2-2-1-1

then...

EMOM for 15min alternate between:

10 Tricep Kickbacks

20 Double Unders

10 GHD Situps

“You are not born with credibility. You must earn and build your credibility by becoming accountable, listening to your people, and, most importantly, performing on a daily basis. That credibility will be earned through performance and life leadership experiences.”

-SGM Kyle Lamb

11.29.2020

Monday

AMRAP in 20min of:

20 Push-UPs

10 Wallballs

20 Hollow Rocks

10 DB Snatches (70/50)

20 Squats

11.26.2020

FUNday

3 Mile RUN

Reflect on what matters most to YOU!

I'm a survivor! How resilience became the quality we all crave

Thanksgiving

HAPPY Thanksgiving

Give thanks not just on Thanksgiving Day, but every day of your life.
Appreciate and never take for granted all that you have.

11.24.2020

Wednesday

10 Rounds for TIME of:

5 G2OH (95/65)

5 Bar-over Burpees

11.23.2020

Tuesday

BACK SQUAT: 10-6-4-4-4-4

TABATA: Fluter Kicks

11.22.2020

Monday

2 Rounds for TIME:

20 KB Thrusters (L)

20 KB Hang Cleans (L)

20 Burpees

20 KB Thrusters (R)

20 KB Hang Cleans (R)

20 Toes-2-Bar

*L- left arm, R- right arm

KB RX= 53/35

10 Ways You Can Strengthen Your Mind Every Day

11.19.2020

FUNday

In TEAMs of 2....

AMRAP in 30min of:

20 Pull-UPs

RUN to Tire

20 In & Out Tire Flips

RUN to Bars

20 Toe-2- Bar

RUN to Tire

20 In & Out Tire Flips

RUN to Bars

The Patrol Athlete

11.18.2020

Thursday

FRONT SQUAT: 7-7-5-5-3-3

BENCH PRESS: 7-7-5-5-3-3

11.17.2020

Wednesday

ACTIVE RECOVERY

BLOCK RUN: easy pace

Mobility Work

EMOM for 16min. alternate b/n:

10 GHD Situps

20 Double Unders

10 Hip Extensions

20 Fluter Kicks

11.16.2020

Tuesday

“KELLY BROWN”

5 Rounds for TIME of:

ROW 440m
10 Box Jumps
10 Deadlift
10 Wallballs

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

11.15.2020

Monday

On a 15min Clock, for MAX Reps each Round:

From 0:00-3:00, Anchor RUN then do Pull-UPs
    Rest 1 minute
From 4:00-7:00, Anchor RUN then do C&Js*
    Rest 1 minute
From 8:00-11:00, Anchor RUN then do Pull-UPs
    Rest 1 minute
From 12:00-15:00, Anchor RUN then do C&Js*

*♀ 105 lb. ♂ 155 lb.

Kansas City Chiefs RG Laurent Duvernay-Tardif’s

11.12.2020

FUNday

For 15min, :30 ON - :30 OFF

Alternate between:

Handstand Hold

Hollow Rocks*

Front Squats (95/65)*

*MAX Reps

5 Total Sets of each Movement

What a Brief Jog Can Do for Your Brain

11.11.2020

Thursday

Complete for TIME:

15 Pull-UPs

100 Double Unders

12 Pull-UPs

75 Double Unders

9 Pull-UPs

50 Double Unders

How To Watch The 2020 World’s Strongest Man

11.10.2020

Veterans Day

To all the those who’ve answered the call...

to protect our freedom and way of life,

we are are eternally grateful.

THANK YOU

11.09.2020

Tuesday

BENCH Program

BOX Squat: 5-5-5-5-5

L-Sits

11.08.2020

Monday

4 Rounds for TIME of:

Tower RUN

10 Toes-2-Bar

20 KB Squat Cleans*

*1 KB, RX= 53/35, 10L-10R

11.05.2020

FUNday

AMRAP in 20min of:

10 Bench Jumps 30”

20 KB Snatches (53/35 - 10L, 10R)

20m Bear Crawl

Tower RUN

11.04.2020

Thursday

4 Rounds for TIME of:

500m ROW

10 Deadlifts (225/135)

11.03.2020

Wednesday

AMRAP in 15min of:

10 P2OH*

15 Pull-UPs

20m OH Lunges*

200m RUN

RX= 45/25

11.02.2020

Tuesday

Weighted Step-UPs: 8-6-4-2*

EMOM for 10min Complete:

EVEN: 20 Double Unders

ODD: 20 Russian Twist

*Total reps, 20” Box

11.01.2020

Monday

“Cindy”

AMRAP in 20min of:

5 Pull-UPs

10 Push-UPs

15 Squats

10.29.2020

FUNday

In TEAMs of 2...

Complete for Time:
100 Power Cleans (95/65)
RUN to Basketball Court
200 Push-UPs
100 Lunges
200 Hollow Rocks
100 Knees-2-Elbows
200 Air Squats
RUN back to Gym
100 Burpees

1* TEAM member working at a time. RUN together

10.28.2020

Thursday

EMOM for 20min Complete:

1st- 30 Double Unders

2nd- 12 GHD Situps

3rd- 30 Russian Twist (25/15)

4th- 12 Supine Ring Pull-UPs

5 Sets of each movement

RESISTANCE= the force that acts on you whenever you dare to break out of the comfortable.

“Resistance will tell you anything to keep you from doing your work. It will perjure, fabricate, falsify, seduce, bully, cajole. Resistance is protean. It will assume any form, if that’s what it takes to deceive you. It will reason with you like a lawyer or jam a nine millimeter in your face like a stickup man. Resistance has no conscience. It will pledge anything to get a deal, then double-cross you as soon as your back is turned. If you take Resistance at its word, you deserve everything you get. Resistance is always lying and always full of shit.”

Steven Pressfield. THE WAR OF ART

10.27.2020

Wednesday

4 Rounds for TIME of:

200m RUN

20 KB Swings

200m Run

20 KB Snatches (10L, 10R)

KB RX= 53/35

In the beginning, there were hundreds of thousands. From there, the top 30 men and 30 women rose to the challenge and competed in a virtual competition to earn their place in the finale. This weekend, only 10 remained. The final five in each division fought to prove themselves the Fittest on Earth. There was sweat, there were tears, and more than a little blood. At the end of it all, the victors became legends.

They are the Fittest in History.

10.26.2020

Tuesday

CrossFit Total

For Total Load:
1-RM Back Squat
1-RM Shoulder Press
1-RM Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

Compare to the Fittest Athletes in the World