FUNday

Active Recovery 

4 Rounds:

 1min Row

   :30sec REST

 1min Jump Rope

   :30sec REST

 1min Airdyne 

   :30sec REST

Easy-Moderate Effort

Thursday

4 Rounds for TIME:

 10 In & Out Tire Flips

 40m Sled Push

 Battle Ropes

Wednesday

Incline Bench: 5-5-5-5-5

“5 by 5”

Every :30 for 10min:

 5 Push-UPs

 5 Curls

Tricep Kickbacks: 10-10-10-10

Tuesday

E3MOM for 24min Complete:

 200m SPRINT

 15 KB Swings (53/35)

Impressive if true…

Monday

AMRAP in 12min of:

   5 Pull-UPs

 10 Knees-2-Elbows

 15 Goblet Squats (53/35)

FUNday

4 Rounds for TIME: 

 21 Front Squats (115/75)

 15 Burpees Over Bar

Thursday

4 Rounds for TIME of: 

 5 Devil Presses

 20 Renegade Rows

 200m Farmers Carry

RX DBs= 35/25s

Wednesday

Parking Garage WOD 

Tuesday

BACK Squat 

2-2-2-2-2-2-2-2-2-2 Reps

Monday

5 Rounds for TIME:

 12 Pull-UPs

 12 Wallballs 

 12 Box Jumps

FUNday

“Nicole”

AMRAP in 20min of:

 400m RUN

 MAX Pull-UPs

Thursday

10-9-8-7-6-5-4-3-2-1 Reps for TIME:
 Hang Squat Cleans

After each set complete a 50-foot handstand walk or modify to a bear crawl or handstand hold  

♀ 75-lb barbell
♂ 115-lb barbell

The Hang Squat Clean
The Handstand Walk
The Bear Crawl

Wednesday

AMRAP in 12min of:

 6 Dips

 6 Left-arm KB Snatches

 6 Right-arm KB Snatches 

 9 GHD Situps/20 Hollow Rocks

KB RX= 53/35

Tuesday

7 Sets:
Accumulate a 30-second L-Sit Hold
3 HEAVY Deadlifts

REST 2min between sets

Monday

5 Rounds for TIME:

 Anchor RUN

 20 Back Squats (135/75)

FUNday

For TIME:
1,000m Row
30 DB Thrusters
20 Pull-UPs
1,000m Row
20 Pull-UPs
30 DB Snatches
1,000M Row

DB RX= 35/20s

Thursday

For TIME:
 18 Bench Presses
 1 Rope Climb
 15 Bench Presses
 2 Rope Climbs
 12 Bench Presses
 3 Rope Climbs
 9 Bench Presses
 4 Rope Climbs
 6 Bench Presses
 5 Rope Climbs
 3 Bench Presses
 6 Rope Climbs

RX= 185/135 lbs. 
Modifications will be available 

Wednesday

Back Squat: 10-5-5-5-3-3-3

Single Leg Deadlifts: 10-10-10-10 (5L+5R)

Box Toe Touches: 5-5-5 (5L+5R)

Turkish Get-UPs: 4-4-2-2

You can lift all the weights, eat all the protein, and train your ass off… but if your recovery sucks, you’re leaving gains on the table.

 

One of the biggest things I do for recoveryhas nothing to do with training—it’s light exposure. Your body’s natural rhythm (aka circadian rhythm) thrives on real sunlight during the day and low blue light at night.

 

Morning: Get outside first thing—even if it’s cold. 10 minutes of sunlight in your eyes wakes your body up faster than coffee.

 

Nighttime: Cut the artificial light. Use dim lighting, red light, or throw on some blue light blocking glasses if you’re watching TV or scrolling your phone (I see you).

 

Fix this, and you’ll fall asleep faster, recover better, and wake up actually feeling strong. Try it for a week and let me know what happens.

 

In Strength,

Mark Bell

Tuesday

21-15-9 reps for TIME of:
Toes-2-Bar
Burpee Box-Overs

Relieve Shoulder Pain and Tightness

Monday

Open Workout 25.3

For TIME:
5 wall walks
 50-calorie row
5 wall walks
 25 deadlifts (weight 1)
5 wall walks
 25 cleans (weight 2)
5 wall walks
 25 snatches (weight 3)
5 wall walks
 50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb

Time cap: 20 minutes

FUNday OPEN WOD 25.3

Thursday

3 Rounds for TIME of:

 Anchor RUN

 20 Wallballs

 40 Russian Twist 

 20 Penny Flips

Wednesday

Power Snatch: 1-1-1-1-1-1-1

EMOM for 10min:

 EVEN- 10 Ring Push-UPs

   ODD- 10 Supine Ring Rows

Tuesday

AMRAP in 20min of:
 30 Burpees 
 20 KB Swings (53/35)
 10 50’ Shuttle Runs (25’ out - 25’ back)

Monday

For TIME:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

Scaled: (Ages 16-54)

♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg)

♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)

OPEN WOD 25.2

For TIME:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

Scaled: (Ages 16-54)

♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg)

♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)

Download Your Scorecard

• Rx’d and Scaled
• Foundations

Thursday

"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.

Wednesday

BACK Squat: 10-5-5-5-3-3-3

TABATA…

Tuesday

5 Rounds for MAX Reps of:
 1min ROW for Calories
 1min GHD Hip Extensions
 1min Strict Pull-UPs

OPEN WOD 25.1 Part 2

 AMRAP in 15min of:

 3 Lateral Burpees Over DB

 3 DB Hang Cleans to OH

 30’ Walking Lunges

*After each Round, Add 3 Reps

Lunge Distance Stays the Same

DB RX= 50/35

FUNDAY OPEN WOD 25.1

AMRAP in 15min of:

 3 Lateral Burpees Over DB

 3 DB Hang Cleans to OH

 30’ Walking Lunges

*After each Round, Add 3 Reps

Lunge Distance Stays the Same

DB RX= 50/35

Thursday

Garage WOD Part 2

City of Charleston honors native NFL player, Super Bowl champion with designated day

Wednesday

Parking Garage WOD

Tuesday

DB Incline Bench Press

  5-5-5-5-5

Strict Pull-UPs

 3 Sets of MAX Reps

Rest as needed between sets

Tricep Kickbacks

 10-10-10-10

BACK PAIN AND CROSSFIT WITH DR. SEAN ROCKETT

Monday

6 Rounds for TIME: 

  2 Clean & Jerks (135/95)

  4 DB Devil Presses (50/30s)

  6 Pull-UPs

  8 Hang Power Cleans (135/95)

10 DB BOX Step UPs (TBD)

12 Wallballs

FUNday

50-40-30-20-10 Reps for TIME:

 Box Jumps (24/20)

 Push-UPs

 KB Swings (35/26)

Thursday

Front Squat: 3-3-3-3-3

5 Rounds of each movement:

 :20 MAX Effort - :40 Easy/Recover

    ROW

    1min REST

    Bike

    1min REST

    RUN

Wednesday

5 Rounds for TIME:
   5 Deadlifts (275/185)
 10 Bar-Facing Burpees

Tuesday

2 Rounds for TIME:
 35 Pull-UPs
 35 Shoulder-2-Overhead (115/75)

FUNday

Every 3min until failure…

Complete 2 Rounds of:
3 Toes-2-Bars
3 KB Swings
25-foot KB Walking Lunges

KB RX= 53/35 

Rest with the remaining time in the interval.
Add 3 reps to the T2B & KBS in each progressive 3min interval.

Thursday

Bulgarian Split Squats: 5-5-5-5-5*

Incline DB Bench Press: 5-5-5-5-5

*each Leg

Growth doesn’t happen when we avoid challenges or hesitate. Whether it’s fitness, mindset, or self-defense, the only way to improve is to push past comfort and take action.

                                 ~Tony Blauer

Wednesday

For TIME:

 21 Cal Row

 21 Air Squats

 21 Burpees

 15 Cal Row

 15 Air Squats

 15 Burpees

   9 Cal Row

   9 Air Squats

   9 Burpees

 15 Cal Row

 15 Air Squats

 15 Burpees

 21 Cal Row

 21 Air Squats

 21 Burpees

Tuesday

Front Squat: 5-5-5-5-5

Monday

For TIME:
 30 Handstand Push-UPs
 30 Deadlifts
 30 Ring Dips
 30 Power Cleans
 30 Pull-UPs
 30 Thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

FUNday

In TEAMs of 2...

4 Rounds for TIME of: 

 10 Shuttle Runs

 20 Pull-UPs

 40 Box Jumps

 20m Bear Crawl

Thursday

7 Sets for LOAD:
 1 Deadlift
 1 Hang Power Clean
 1 Power Clean

The 3 movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

11 Recovery Tips for Over-40 Lifters

Wednesday

Track WOD

For TIME:

 200m RUN

 20 KB Snatches

 200m Backwards 

 20 KB Cleans

 200m RUN

 20 KB Swings 

 200m KB Carry

 20 Goblet Squats

 200m RUN

KB RX= 53/35

CrossFit Mobility 101: Three Common Mobility Mistakes  

Improving mobility is essential for performance and injury prevention in CrossFit, but athletes often make mistakes that slow their progress. Common errors include failing to identify specific mobility limitations, over-relying on passive techniques like foam rolling, and neglecting strength work to reinforce new ranges of motion. By assessing specific areas, using effective stretching techniques, and incorporating heavy, controlled movements, athletes can enhance their mobility more efficiently and see better results in their workouts