FUNday

AMRAP in 12min of:

 25 Double Unders 

 10 Pull-UPs

Thursday

Bench Press: 5-5-5-5-5

5 and 5
Every :30 for 10min complete:
  5 Curls
  5 Push-UPs

RX= 35/20s

Be the 1…

Wednesday

Bike, Run or Swim for 30min.

 TABATA:

  Hollow Rocks

  Russian Twist (25/15)

Tuesday

 ThruDark Santa

BACK Squats: 5-5-5-3-3-3

EMOM for 10min Complete:

 EVEN- 50m SLED Pull

   ODD- 50m Backwards SLED Walk

*Use the small SLEDs loaded with 45*

Monday

AMRAP in 15min of:

 15 Wallballs

 15 KB Swings (53/35)

Thursday

5 Rounds for Reps:
1:00 Air Squats 
1:00 Burpees
1:00 Double Unders
  Rest 1:00 b/n Rounds

Wednesday

EMOM for 12min Complete:

 EVEN: 10 Goblet Squats (53/35)

   ODD: 20 Double Unders

TABATA 

 Russian Twist (25/15)

 Plank

Tuesday

3 Rounds for TIME:
 Anchor RUN with Med-ball (20/14)

 12 Push Presses (115/75)
 12 Box Jumps (24/20”)
 12 Sumo Deadlift High Pulls (95/65)

Monday

“LAURA”

AMRAP in 21min of:
 30 Cal ROW
 20 Burpees Over Rower
 10 Power Cleans (155/105#)
*Alternate work and rest with a partner.

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

FUNday

“LAURA”

AMRAP in 21min of:
 30 Cal ROW
 20 Burpees Over Rower
 10 Power Cleans (155/105#)
*Alternate work and rest with a partner.

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Thursday

5 Sets, each for TIME:

150m ROW/SKI

   REST: 1:00 between efforts

         then…

For Load:

Weighted Pull-UP

 1-1-1-1-1-1-1

Weighted Dip

 1-1-1-1-1-1-1

TBT…

Wednesday

STRONGman Day

 Yoke

 Sled

 Atlas Stone

 Weighted Carries

Tuesday

ACTIVE RECOVERY

Complete for Quality:

 Building RUN

  TABATA

    V-UPs

    Plank

 Building RUN

  TABATA 

    Flutter Kicks

    Bar Hang 

 Building RUN

  TABATA 

    Hollow Rocks

    Windshield Wipers

Monday

For TIME:
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)

FUNday

WE have Work to DO

Show UP!

Thursday

EMOM for 20min alternate b/n:

 7 Burpees to Plate

 14 Knees to Elbows

 21 Double Unders 

 28 Russian Twist 

Watch the effort in this VIDEO! 

Wednesday

21-18-15-12-9-6-3 Reps for TIME of:

 Power Cleans (115/75)

 Dips/Tricep Kickbacks (35/15s)

Tuesday

6 Sets for Load:

 2 Push Press + 1 Push Jerk 

Here comes the…

Monday

AMRAP in 15min of;

 5 Pull-UPs

 10 Push-UPS

 15 Squats

FUNday

3 Rounds for TIME of: 

 Tower RUN 

 30 Squats 

 20 Pull-UPs

 30 Box Jumps

 20m Bear Crawl

 20m Lunges

Coach calls timeout for… SPRINTS!

Thursday

TRACK WOD

Running 

KB Carry Variations 

KB Movements

KB RX= 53/35

Connection Between Physical and Emotional Wellness

Wednesday

3 Rounds for TIME:

 500m ROW

 21 Push-UPs

 12 Toes-2-Bar

Tuesday

EMOM for 15min Complete:

 From 0:00-5:00
   5 Thrusters (75/55)

 From 5:00-10:00
   5 Thrusters (95/65)

 From 10:00-15:00
   5 Thrusters (115/75)

Monday

Complete for TIME:
 21 Deadlifts 
 400m Run
 15 Deadlifts
 400m Run
 12 Deadlifts
 400m Run
 9 Deadlifts
 400m Run

RX= 225, 155 lbs. 

To me, life boils down to one thing, it's movement. 

To live is to keep moving.

                                         -Jerry Seinfeld

FUNday

TURKEY TROT

On a 35:00 Clock:

 RUN for 35min

 Every 5min - DO 15 Burpees

Thank YOU

    ACTIVE FEAST MODE

Wednesday

EMOM for 18min alternate b/n:

 EVEN: 5 Heavy Odd Object Squats

   ODD: :20 Handstand Hold

Tuesday

AMRAP 7min of:
 7 Box Jumps
 8 DB Renegade Rows

Monday

With a Partner…

Complete for TIME:

 2,000m

 50 Clean & Jerks (135/95)

 1,500m

 75 Pull-UPs

 1,000m

 100 Wallballs

For the Meters use Rowers & Ski-Erg

FUNday

OUTSIDE 

Sleds

Penny Flips

Slam Balls

Gun Walks

Running 

More…

Thursday

AMRAP in 12min of:

 5 Back Squats (225/135)

 10 Dips

 20 Double Unders 

           📦 BOX BREATHING ⬇️

Wednesday

4 Rounds for TIME of: 

 10 Toes-2-Bar

 20m Lunges

 10 Pull-UPs

 20 KB Snatches

 Tower RUN

Tuesday

DEADLIFT: 10-5-3-1-1-1-3-5-10 reps

Farmers Carry Variations 

Monday

21-18-15-12-9-6 reps for TIME of:

 Box Jumps

 Push Press

 Hollow Rocks

 Front Squats

 Hang Cleans

RX= 95/65

FUNday

Partner ARMISTICE 

AMRAP in 22min of:

 11 Power Cleans (135/95)

 11 Burpees-Over-Bar

 19 Toes-2-Bar

 18 Wallballs

*1 TEAM Member working at a time

Partition the reps as you wish 

The Armistice, an agreement to end the fighting of the First World War as a prelude to peace negotiations, began at 11am on 11 November 1918. Armistice is Latin for to stand (still) arms. To this day we mark Armistice Day around the United Kingdom with a Two Minute Silence at 11am on the 11th day of the 11th month.

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

Wednesday

4 Rounds for TIME of: 

 20 Wallballs

 15 Ring Rows

 Anchor RUN

Tuesday

Bench Press: 10-5-3-1-1-1-3-5-10 reps

Steelers' Najee Harris Helps Renovate Homeless Shelter Where His Family Once Lived

Monday

AMRAP in 14min of: 
 3 Hang Power Cleans (TBD)
 9 Burpees-Over-Bar
 27 Double Unders

Optimizing The Stress Hormone To Combat Burnout

FUNday

AMRAP in 15min of:
25 Toes-2-Bars
50 Cal. ROW
75 Push-UPs
50 Box Jumps
25 Pull-UPs

Thursday

6 Sets For Load:

2 Push Jerks + 1 Split Jerk

TABATA:

V-UPs

Bar Hang

L-Sit

Plank

Wednesday

AMRAP in 20min of:

 100m SLED Push*  

 100m Farmers Carry*

 300m Sprint

*Loads TBD

Tuesday

EMOM for 27min Complete:

From 0:00-9:00: EMOM 9:

  1 Snatch

From 9:00-18:00: EMOM 9:

  1 Clean

From 18:00-27:00: EMOM 9:

  1 Deadlift

- Increase weight across all sets!

Monday

4 Rounds for TIME of:

 10 Toes-2-Bar

 20 Box Jumps

 200m RUN 

 30 Push-UPs

 200m RUN

Revisiting “The 4-Hour Workweek”

FUNday

Time, loads & format TBD…

Push Press

1arm DB Snatches

Pull-UPs

Squats

Dips

Landmine Rotations

Cleans

Thursday

“Christine”

3 Rounds for TIME of: 
 500m ROW
 12 Deadlifts (body weight)
 21 Box Jumps (20”)

Wednesday

BENCH: 5-5-3-3-3-1-1-1-1 reps

Accessory WORK

Tuesday

4 Rounds for TIME of: 

 10 Burpees

  100m RUN

 20 Mt. Climbers

  100m RUN

 10 Tuck Jumps

  100m RUN

 20 Flutter Kicks

  100m RUN

 

Monday

AMRAP in 15min of:

 10 Power Cleans (135/95)

 20cal  Row 

 30 Double Unders

 20 Wallballs

 10 Dynamic Push-UPs

100 Ways to Live to 100

FUNday

TEAM WOD

3 Rounds for TIME of: 

 Track RUN

 10 KB Swings

 10 KB Snatches

 50m In & Out Tire Flips

 KB Carries

 30m Lunges

KB RX= 53/35

Thursday

Shoulder Press: 1-1-1-1-1 reps
Push Press: 3-3-3-3-3 reps
Push Jerk: 5-5-5-5-5 reps

Wednesday

"TUMILSON"

Navy Chief Special Warfare Operator

(SEAL/Enlisted Surface Warfare Specialist) 

Jon T. Tumilson

Died August 6, 2011

Serving During Operation Enduring Freedom

8 Rounds for TIME:

 200m Run

 11 Burpee DB Deadlifts (2-60 lbs.)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Tuesday

EMOM for 20min alternate b/n:
 20 Hollow Rock
 10 Tricep Kickbacks
 20 DB Glute Bridge-Up
 10 Single Leg Deadlifts
 20 DB Hammer Curls 

Monday

"Cindy"

AMRAP in 20min of:
 5 Pull-ups
 10 Push-ups
 15 Squats

FUNday

Filthy 50

For TIME:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday

4 Rounds for TIME of:

 Tower RUN 

 10 Toes-2-Bar

 20 KB Swings (53/35)

 10 Box Jumps (30/24”)

Wednesday

AMRAP in 12min of:
 9 DB Deadlifts
 6 Burpees
 3 DB Power Cleans

♀ 40 lb. DBs ♂ 60 lb. DBs

Tuesday

BENCH Program 

TABATA:

 Double Unders 

 V-UPs

Monday

4 Rounds for TIME of: 

 10 Pull-UPs

 15 Thrusters (95/65)

 Anchor RUN