8 Rounds for TIME of:
10 Lunges
20 Mt. Climbers
10 Hollow Rocks
10 Burpees
12.29.2022
12.28.2022
12.27.2022
12.26.2022
12.25.2022
12.23.2022
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!
12.21.2022
12.20.2022
Wednesday
RUN 3 Miles.
Back in training camp Diggs met up with a young boy named Aydin whose father had passed away. Diggs spent some time with him, talked, took pictures, the whole thing. Now fast forward to Saturday night vs the Dolphins and Aydin was at the game again. Diggs brings out a shoe box for Aydin for Christmas. Gives him the box and when he opens it up he sees brand new shoes with a painting of Aydin and his father on the shoes.
12.19.2022
12.18.2022
12.15.2022
FUNday
In TEAMs of 2…
For TIME:
1,000m BIKE/SKI
100 KB Swings
100Russian Twist
50 Clean & Jerks
1,000m ROW
50 DB Snatches
100 Hollow Rocks
100 Double-Unders
1,000m BIKE/SKI
100 KB Swings
100
50 Clean & Jerks
1,000m ROW
50 DB Snatches
100 Hollow Rocks
100 Double-Unders
1,000m BIKE/SKI
To Delay Death, Lift Weights… Science
12.14.2022
Thursday
5 Rounds for MAX Reps of:
Shoulder Presses
Pull-UPs
Shoulder Presses
Pull-UPs
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of presses so you recover enough to get another big set.
Link ➡️ Hyperextension of Shoulder
12.13.2022
12.12.2022
Tuesday
BENCH PROGRAM
BOX SQUAT: 5-5-5-5-5
"It is more necessary to heal the soul than the body. For it is better to die than to live badly." Epictetus
12.11.2022
12.07.2022
12.06.2022
Wednesday
Ellen
3 Rounds for TIME of:
20 Burpees
21 DB Snatches
12 DB Thrusters
RX= 50/35*
*Use 1 DB on the Snatches & 2 DBs for the Thrusters.
12.05.2022
12.04.2022
Monday
“K9 Kitt”
21 Rounds for TIME of:
6 Deadlifts
5 Hang Power Cleans
4 Front Squats
3 Shoulder to OH
200’ Weighted Carry
RX= 80/60 lbs. for all Movements
The workout is a memorial WOD that Hobart created to honor Braintree, MA police officer William Cushing’s dog, K9 Kitt. The dog was struck with 3 bullets and was killed in the line of duty on June 4th, 2021. His handler, Officer William Cushing, was struck 5 times but survived due to Kitt’s actions. The numbers in this workout symbolize that day, and the 80-lb weight symbolizes Kitt’s weight.
The K9 Kitt Foundation, a non-profit 501(c)3 was established by Braintree Police Officer William Cushing to support K9 teams nationwide by assisting with equipment, training, and raising public awareness.
12.01.2022
11.30.2022
11.29.2022
Wednesday
With Chains…
Bench Press: 5-5-5-5-5
Adding chains to the bar on a lift or press gradually increases the load as you move from the bottom of the squat (chains on floor = no load) to the top (top = heaviest, because all chain links are off the floor). What this means, is that your simply maximizing your force output into the ground.
11.28.2022
Tuesday
4 Rounds for TIME of:
Tower RUN
20m OH Lunges (45/25)
20 KB Snatches (53/35)
20m Bear Crawl
“Pressure is a privilege.”
US Men’s National Team Captain Tyler Adams
11.27.2022
11.21.2022
Tuesday
Push Press: 10-5-5-5-3-3-3
50 Unbroken Hollow Rocks
"Given the leaps in technology, what man did 53 years ago was 53 times harder and more amazing than what was just accomplished. Just for perspective."
No-Left-Turn
11.20.2022
11.17.2022
11.16.2022
11.15.2022
11.14.2022
Tuesday
AMRAP in 12min of:
12 KB Swings
12 Goblet Squats
12 1arm KB Push Presses
12 Goblet Squats
12 1arm KB Push Presses
KB RX= 53/35
Be Receptive
11.13.2022
Monday
“The Ghost”
6 Rounds of:
1min Rowing/Sking/Biking
1min Burpees
1min Double Unders
1min REST
1min Rowing/Sking/Biking
1min Burpees
1min Double Unders
1min REST
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.
Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero @ghostboxing that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest.
11.11.2022
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
11.10.2022
Thursday
Complete for TIME:
RUN 400m
20 KB Swings (53/35)
RUN 400m
20 KB Cleans
RUN 400m
20 Burpees
RUN 400m
20 KB FR Lunges
RUN 400m
20 Toes-2-Bar
RUN 400m
11.08.2022
Wednesday
Linda
10-9-8-7-6-5-4-3-2-1 Reps for TIME of:
1½ BW Deadlifts
BW Bench Press
¾ BW Cleans
Set up 3 bars and storm through for TIME.
11.06.2022
Monday
4 Rounds for TIME of:
50m Farmers DB Carry
10 DB Thrusters
50m Farmers DB Carry
10 DB Thrusters
DB RX= 50/35s
“LET YOUR PLANS BE DARK AND IMPENETRABLE AS NIGHT, AND WHEN YOU MOVE, FALL LIKE A THUNDERBOLT."
SUN TZU
11.02.2022
11.01.2022
Wednesday
Linda
10-9-8-7-6-5-4-3-2-1 Reps for TIME of:
1½ BW Deadlifts
BW Bench Press
¾ BW Cleans
Set up 3 bars and storm through for TIME.
10.31.2022
10.30.2022
10.27.2022
FUNday
- Complete for TIME:
- 400m RUN
- 40 KB Swings
- 40 KB Taters
- 300m RUN
- 30 KB Swings
- 30 KB Taters
- 200m RUN
- 20 KB Swings
- 20 KB Taters
- 100m RUN
- 10 KB Swings
- 10 KB Taters
KB RX= 53/35
KB Taters- video link
10.26.2022
10.25.2022
10.24.2022
10.23.2022
Monday
10.20.2022
FUNday
For TIME:
800M RUN
40 BURPEES
100M FARMERS CARRY
800M RUN
30 PULL UPS
100M FARMERS CARRY
800M RUN
20 BURPEE PULL UPS
100M FARMERS CARRY
800M RUN
10 DB BURPEES
100M FARMERS CARRY
Remember, if everything came easy we wouldn't know what it felt like to truly succeed. Obstacles are meant to be overcome. Fear is meant to be conquered. Success is meant to be achieved. Believe. Take action. Play to Win Today.
- @jongordon11
10.19.2022
10.18.2022
10.17.2022
Tuesday
- Shoulder Press 5-5-5-5-5
- Push Press 3-3-3-3-3
- Push Jerk 1-1-1-1-1
Fitness Toolkit: Protocol & Tools to Optimize Physical HealthHuberman Lab
