12.30.2021

FUNday

AMRAP in 12min of:
 25 Double Unders 
 10 Pull-UPs



12.29.2021

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…


12.28.2021

Wednesday

Bike, Run or Swim for 30min.

 TABATA:
  Hollow Rocks
  Russian Twist (25/15)



12.27.2021

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)

12.23.2021

Thursday

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



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



12.19.2021

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.

12.16.2021

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.

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

Wednesday

STRONGman Day
 Yoke
 Sled
 Atlas Stone
 Weighted Carries



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

FUNday

WE have Work to DO
Show UP!




12.08.2021

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! 


12.07.2021

Wednesday

21-18-15-12-9-6-3 Reps for TIME of:
 Power Cleans (115/75)
 Dips/Tricep Kickbacks (35/15s)



12.06.2021

Tuesday

6 Sets for Load:
 2 Push Press + 1 Push Jerk 

Here comes the…



12.05.2021

Monday

AMRAP in 15min of;
 5 Pull-UPs
 10 Push-UPS
 15 Squats



12.02.2021

FUNday

3 Rounds for TIME of: 

 Tower RUN 

 30 Squats 

 20 Pull-UPs

 30 Box Jumps

 20m Bear Crawl

 20m Lunges





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

Wednesday

3 Rounds for TIME:

 500m ROW

 21 Push-UPs

 12 Toes-2-Bar



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

FUNday

TURKEY TROT


On a 35:00 Clock:

 RUN for 35min

 Every 5min - DO 15 Burpees




11.23.2021

Wednesday

EMOM for 18min alternate b/n:
 EVEN: 5 Heavy Odd Object Squats
   ODD: :20 Handstand Hold



11.22.2021

Tuesday

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



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

FUNday

OUTSIDE 
Sleds
Penny Flips
Slam Balls
Gun Walks
Running 
More…



11.17.2021

Thursday

AMRAP in 12min of:
 5 Back Squats (225/135)
 10 Dips
 20 Double Unders 

           ðŸ“¦ BOX BREATHING ⬇️





11.16.2021

Wednesday

4 Rounds for TIME of: 
 10 Toes-2-Bar
 20m Lunges
 10 Pull-UPs
 20 KB Snatches
 Tower RUN


11.15.2021

Tuesday

DEADLIFT: 10-5-3-1-1-1-3-5-10 reps

Farmers Carry Variations 



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



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


11.09.2021

Wednesday

4 Rounds for TIME of: 
 20 Wallballs
 15 Ring Rows
 Anchor RUN



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

FUNday

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



11.03.2021

Thursday

6 Sets For Load:
2 Push Jerks + 1 Split Jerk

TABATA:
V-UPs
Bar Hang
L-Sit
Plank



11.02.2021

Wednesday

AMRAP in 20min of:
 100m SLED Push*  
 100m Farmers Carry*
 300m Sprint

*Loads TBD



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

Monday

4 Rounds for TIME of:
 10 Toes-2-Bar
 20 Box Jumps
 200m RUN 
 30 Push-UPs
 200m RUN

10.28.2021

FUNday

Time, loads & format TBD…

Push Press
1arm DB Snatches
Pull-UPs
Squats
Dips
Landmine Rotations
Cleans



10.27.2021

Thursday

“Christine”

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



10.26.2021

Wednesday

BENCH: 5-5-3-3-3-1-1-1-1 reps
Accessory WORK



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

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



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 



10.17.2021

Monday

"Cindy"

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



10.14.2021

FUNday


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



10.13.2021

Thursday

4 Rounds for TIME of:
 Tower RUN 
 10 Toes-2-Bar
 20 KB Swings (53/35)
 10 Box Jumps (30/24”)


10.12.2021

Wednesday

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

♀ 40 lb. DBs ♂ 60 lb. DBs


10.11.2021

Tuesday

BENCH Program 

TABATA:
 Double Unders 
 V-UPs



10.10.2021

Monday

4 Rounds for TIME of: 
 10 Pull-UPs
 15 Thrusters (95/65)
 Anchor RUN