Thursday

AMRAP in 8min of:

 2 Wall Walks

 2 Deadlifts (315/205)

Wednesday

Why You Stay Up So Late, Even When You Know You Shouldn’t

Tuesday

4 Rounds for TIME of: 
 400m RUN
 50 Air Squats

Merry Christmas

FUNday

21-15-9-15-21 

Reps for TIME of:

 KB Swings (53/35)

 Squats

 Burpees

Thursday

BODYWEIGHT WODS (NO-EQUIPMENT NEEDED)

Wednesday

AMRAP in 15min of:

 10 Wallballs

 10 Toes-2-Bar

 10 Box Jumps

BODYWEIGHT WODS (NO-EQUIPMENT NEEDED)

Tuesday

For TIME:
 2,000m ROW/Ski
 40 Alternating 1 leg Squats 
 30 Hang Cleans (155,105)

BODYWEIGHT WODS (NO-EQUIPMENT NEEDED)

Monday

5 Rounds for TIME:
 15 Push Jerks
 12 Pull-UPs
 9 SDHP

Support Officer Adam Blankenship

FUNday

In TEAMs of 2…

5 Rounds for TIME of: 

 20 In & Out Tire Flips

 250m RUN

 20 Pull-UPs

Thursday

Every 2min for 10 Rounds Complete:

 250/200m ROW

 10 Medball Cleans

Wednesday

DEADLIFT

3-3-3-3-3-3

After each set Complete:
 5 Broad Jumps for MAX Distance
 :30sec Echo-Bike AFAP

REST 3min between Sets

Lift as heavy as possible while respecting the speed work. Add weight each round.

The goals are clear: Deadlift with max force and bike at max speed. The broad jump is a combination of force and speed.

Tuesday

3 Sets:
10 Single-Arm KB (5L+5R)

Bottom Top Floor Presses

Barbell Floor Press:
 8 Floor Press
 6 Floor Press
 5 Floor Press
 5 Floor Press

Ever wonder what you would do when disaster strikes? If your life depended on your next decision, would you make the right choice? These are stories of ordinary people thrown into extraordinary situations. People forced to fight for their lives. 

Real Survival Stories

Monday

FUNday

Partner WOD

 20 Rounds for Time:

  10 Wallballs 

  10 Thrusters (1arm KB 53/35)

  20 Russian Twist 

  10cal ROW/SKi

  10 Pull-UPs

Partners rotate after each movement 

Thursday

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

A Powerful Lesson in Resilience from QB Jalen Hurts 

Wednesday

EMOM for 20min Complete:

 20 Squats 

 15 Push-UPs

 20 Lunges

 15 Ring Rows

 :30 Plank

Tuesday

AMRAP in 20min of:

 20 single-under crossovers

 10 burpee pull-ups

 12 GHD sit-ups

Goal: Conditioning + pulling endurance.

Monday

7 Rounds for TIME of: 

 7 Deadlifts 

 7 Hang Power Cleans 

 7 Front Squats 

RX= 155/105

FUNday

AMRAP in 21min of:

 10 Pull-UPs

 20 Box Jumps

 20m Bear Crawl

 4 Shuttle RUNS

KStar 10min Morning Routine

Thursday

10 ROUNDS FOR TIME:

 7 HANG POWER SNATCH*

 7 BAR FACING BURPEES

*RX= 75/55

Joe Thomas NFL HOF Class of 2023

Thomas was as dependable as anyone who has played the game. He started all 167 games he suited up for and, even more impressive, was on the field for every offensive snap. The total of 10,363 is considered an NFL record.

Wednesday

BENCH Program with DBs 

Single Leg Deadlifts: 10-8-6-4-2

Tuesday

E3MOM for 15min Complete:

 Back Hall Shuttle RUN

 20 KB Swings (53/35)

 10 Box Jumps

Monday

7 Rounds for TIME of:
 3 Clean & Jerks
 50 Double-Unders

♀ 125 lb ♂ 185 lb

For every failed double-under, perform 3 Burpees over the bar at the end of each round.

Give Thanks!

Wednesday

Back Squat: 5-5-5-5-5

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

 

*increase load on every set

Tuesday

4 Rounds for TIME of: 

 400m RUN

 12 Pull-UPs

 20m Lunges

NO…

Monday

For TIME:
10-9-8-7-6-5-4-3-2-1
 KB Snatches Left Arm
 KB Snatches Right Arm
1-2-3-4-5-6-7-8-9-10
 Burpee Box Jump-Overs

RX= KB 53/35, Box 20,20”

FUNday

In TEAMs of 2

22 Rounds for TIME:

 8 Burpees

 8 G2OH (95/65)

Cash Out: 2,000m Row/SKI

Wednesday

‘Holleyman’
30 Rounds for TIME of: 

5 Wallballs
3 Handstand Push-UPs
1 Power Clean

♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin; son Zachary; parents Ross and Glenda; and siblings Kelly and Daniel.

Tuesday

For TIME:

 1,000m SKI

 30 Bench Presses*

 1,000m SKI

 20 Bench Presses*

 1,000m ROW

 10 Bench Presses*

*RX= Bodyweight 

Monday

‘MOGADISHU MILE'

4 Rounds for TIME:

 19 KB G2OH (53/35)

 19 KB Front Squats (53/35)

 19 KB Push-UPs (each hand)

 200m/Anchor RUN

“I would quit whatever I’m doing to comeback and be apart of that,” Ward said. “Cause that’s the oath that I took back in 1994.”

    -Hines Ward on joining UGA Staff

Veterans Day (observed)

WOD "Armistice"

9min AMRAP
100m Sprint
11 Situps
11 Squats
100m Sprint
22 Situps
22 Squats
100-meter sprint
33 Situps
33 Squats
*add 11 Situps & Squats each Round

 2min Rest followed by:

9min AMRAP
100m Sprint
11 Push-Ups
11 Athletic Burpees
100m Sprint
22 Push-Ups
22 Athletic Burpees
100m Sprint
33 Push-Ups
33 Athletic Burpees
*add 11 Push-Ups & Athletic Burpees each Round

About WOD and Armistice Day
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future 

Thursday

4 2min Rounds of:

 20cal ROW/SKI

 In remaining time Max Box Jumps

Rest 1min between Rounds

Turkish Get-UPs: 8-6-4-2 (total)

Find your passion and overcome or remove anything that’s keeping you from it.

Wednesday

BOX Squats: 5-5-5-5-5

4 Rounds for Quality

 10 GHD Situps

 10 Back Extensions

 10 Turkish Get-UPs (5L+5R)

Tuesday

AMRAP in 15min of:

 Back Hall Sprint

 20 Wallballs

 20 4 count Flutter Kicks

Monday

8 Round for TIME of:

2 Clean & Jerks (155/105)

5 Pull-UPs

10 Push-UPs 

15 Squats

FUNday

IN TEAMs of 2

22 Rounds for TIME of:

9 Burpees

8 Ground-to-Overheads (95/65)

Cash Out: 2,000m ROW/SKI

Ariz. officer shot 8 times in 2021 delivers World Series Game 5’s first pitch

Dia de los muertos

Walk Backwards for 10min

4 Sets - Not Timed

 10 Bulgarian Split Squats*

 10 Barbell Box Step-UPs*

 10 GHD Situps 

*5 Left + 5 Right

Increase weight each set

Wednesday

CrossFit Football Total

 Power Clean

 Back Squat

 Bench Press

 Deadlift 

After the warm up, you have 3 attempts to reach a 1 rep max for each of the following movements.  Add the highest weight lifted for each lift and that gives you your CrossFit Football Total.

Tuesday

5 Rounds for TIME of: 
 500m ROW
 15 DB Shoulder Presses (35/25s)
 30 Lunges 

Monday

“Helen”

3 Rounds for TIME of:

 400m RUN
 21 KB Swings (53/35)
 12 Pull-UPs

“I always believe that tomorrow will be better than today. But I’m also a realist, and I know that believing and hoping won’t make it so. Doing is what matters.” 

                        -Mike Bloomberg

FUNday

Thursday

5 Rounds for TIME of: 

 Anchor RUN

 50 Double Unders

 15 Athletic Burpees 

3…2..1

Wednesday

AMRAP in 10min of:
 3 Bench Press
 3 Supine Ring Pull-UPs
 6 Bench Press
 6 Supine Ring Pull-UPs
 9 Bench Press
 9 Supine Ring Pull-UPs

Add 3 reps to each movement each Round.

♀ 95 lb ♂ 135 lb

Tuesday

SLED-Carry-Sprint Relays

Monday

In TEAMs of 3

AMRAP in 31min of:

 29 Wall Balls  

 29 Deadlifts (225/175)

 29 Hang Squat C&Js (95/65)

 29cal Ski

 29 Burpee Box Jumps

 

Each partner must perform a 1,991 meter Row at some point during the WOD

One partner works at a time ("you-go-I-go" style) on the AMRAP portion of the workout. A third partner may perform their 1,991 Row while the other two partners alternate on the AMRAP. Each partner must complete a 1,991 meter Row before the 31 minutes is up.

Thursday

Every 5min for 4 Rounds Complete:
 30 GHD Sit-UPs
 20 Handstand Push-UPs 
 10 Power Snatches (135/95)

Wednesday

DEADLIFT: 10-5-5-3-3-1-1-1-1

United States Air Force Will Now Require New Recruits To Perform Deadlifts

Tuesday

E2MOM for 24min Complete:

 200m RUN

In remaining time alternate each Round b/n:

 10 Burpees 

 20 Hollow Rocks

 30 V-UPs

1 Simple Choice in Life Separates the Bravest People From the Rest

Monday

“The Patriot” 

For TIME (30min CAP):

 100 Clean & Jerks (135/95)

 100 Pull-UPs

Partition the Reps as you wish

At 30min mark, 62 Cal ROW for TIME

FUNday

3 Mile RUN

GHD Situps: 10-10-10-10