RUN, Bike, Swim, Walk or...
12.31.2020
12.30.2020
12.29.2020
12.28.2020
Tuesday
30 Rounds for TIME of:
5 HR Push-UPs
10 Goblet Squats (pick load)
15 Double-Unders
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.
Spoiler... Find your WHY
12.25.2020
12.23.2020
12.22.2020
ALIVE Day
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
12.18.2020
Monday
4 Rounds for TIME of:
20 KB Swings (53/35)
10 Burpee Box Overs (20”)
40 Russian Twist (25/10)
12.17.2020
12.16.2020
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.
12.10.2020
12.09.2020
12.08.2020
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
12.02.2020
12.01.2020
Wednesday
Complete for TIME:
45 KB Swings
Building RUN
35 KB Swings
Anchor RUN
45 KB Swings
Building RUN
35 KB Swings
Anchor RUN
25 KB Swings
Building RUN
Building RUN
15 KB Swings
KB= 53/35*
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
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.
Appreciate and never take for granted all that you have.
11.24.2020
11.23.2020
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
11.19.2020
11.18.2020
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
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
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
11.08.2020
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
11.03.2020
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
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).
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).
10.25.2020
Monday
3 Rounds for TIME of:
500m ROW
25 Thrusters (45/35)
15 Pull-UPs
Tia & Mat are not Human!
2020 CrossFit Games
CHAMPIONS
10.22.2020
10.20.2020
Wednesday
HOW TO WATCH THE FINAL STAGE OF THE 2020 CROSSFIT GAMES
EMOM for 20min Complete:5 Curls
5 Push-UPs
5 Tricep Kickbacks
RX= 35/20s
RX= 35/20s
10.19.2020
TUESDAY
BACK Squat: 5-5-3-3-3-1-1-1-1
then...
3 Rounds for QUALITY of:
10 GHD Situps
4 Turkish Get-UPs (2L, 2R)
10 Back Extensions
