25 Double Unders
10 Pull-UPs
12.30.2021
12.29.2021
12.28.2021
12.27.2021
Tuesday
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*
12.23.2021
12.21.2021
Wednesday
EMOM for 12min Complete:
EVEN: 10 Goblet Squats (53/35)
ODD: 20 Double Unders
TABATA
Russian Twist (25/15)
Plank
12.20.2021
Tuesday
3 Rounds for TIME:
Anchor RUN with Med-ball (20/14)
Anchor RUN with Med-ball (20/14)
12 Push Presses (115/75)
12 Box Jumps (24/20”)
12 Sumo Deadlift High Pulls (95/65)
12 Box Jumps (24/20”)
12 Sumo Deadlift High Pulls (95/65)
12.19.2021
Monday
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.
12.16.2021
FUNday
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.
12.15.2021
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…
12.14.2021
12.13.2021
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
12.12.2021
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)
12.10.2021
12.08.2021
12.07.2021
12.06.2021
12.05.2021
12.02.2021
12.01.2021
Thursday
TRACK WOD
Running
KB Carry Variations
KB Movements
KB RX= 53/35
Connection Between Physical and Emotional Wellness
11.30.2021
11.29.2021
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)
11.28.2021
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
11.25.2021
11.23.2021
11.22.2021
11.21.2021
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
11.18.2021
11.17.2021
11.16.2021
11.15.2021
11.14.2021
Monday
21-18-15-12-9-6 reps for TIME of:
Box Jumps
Push Press
Hollow Rocks
Front Squats
Hang Cleans
RX= 95/65
11.11.2021
FUNday
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
11.09.2021
11.08.2021
11.07.2021
Monday
AMRAP in 14min of:
3 Hang Power Cleans (TBD)
9 Burpees-Over-Bar
27 Double Unders
Optimizing The Stress Hormone To Combat Burnout
11.04.2021
11.03.2021
11.02.2021
11.01.2021
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!
10.31.2021
10.28.2021
FUNday
Time, loads & format TBD…
Push Press
1arm DB Snatches
Pull-UPs
Squats
Dips
Landmine Rotations
Cleans
10.27.2021
10.26.2021
10.25.2021
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
10.24.2021
Monday
AMRAP in 15min of:
10 Power Cleans (135/95)
20cal Row
30 Double Unders
20 Wallballs
10 Dynamic Push-UPs
10.21.2021
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
10.20.2021
10.19.2021
Wednesday
"TUMILSON"
Navy Chief Special Warfare Operator
(SEAL/Enlisted Surface Warfare Specialist)
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.
10.18.2021
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
20 Hollow Rock
10 Tricep Kickbacks
20 DB Glute Bridge-Up
10 Single Leg Deadlifts
20 DB Hammer Curls
