Tuesday

AMRAP in 12min of:

 12 DB Deadlifts

   9 DB Hang Power Cleans

   6 DB Shoulder-2-Overhead 

RX= 50/35s

Monday

3 Rounds for TIME of: 

 Anchor RUN

 20 KB Swings

 20 Hollow Rocks 

 20 Goblet Squats

RX= 53/35

FUNday

3 Rounds for TIME of:
 100 Double-Unders
 15 Deadlifts (225/155)
 15 Burpees Over Bar

20 Surprising Things Only Ignorant People Still Believe

Wednesday

4 Rounds for Time:

 10 Tire Flips

 50m Farmer's Carry 

 50m SLED Push

 50m SLED Pull

 50m Farmer's Carry 

 20 Sledge Tire Strikes

 

Tuesday

EMOM for 12min Complete:

 EVEN- 5 FRONT Squats

   ODD- 5 Devil Press

4 Factors of an Ambush

 Complacency

 Hesitancy

 Lack of Situational Awareness

 Lack of Proper Training

Monday

AMRAP in 15min of:

  3 Pull-UPs

  5 Burpees

  7 Push-UPs

  9 Squats

FUNday

10-8-6-4-2 reps for TIME:
Power Snatch (135/95)
Complete a 200-foot Shuttle RUN after each set to be completed in 25-foot segments.

Thursday

• “Filthy 50”
• 
  
• For Time:
•  50 Box Jumps (24/20)
•  50 Jumping Pull-Ups
•  50 KB Swings (53/35)
•  50 Walking Lunges
•  50 Knees-2-Elbows
•  50 Push Press (45/35)
•  50 Back Extensions
•  50 Wallballs (20/14)
•  50 Burpees
•  50 Double-Unders

Why We Train!

Wednesday

EMOM for 20min Complete:

 30 Double Unders

 10 Dynamic Push-UPs

 10 Medball Cleans

 20 Hollow Rocks

"I live by two mottos: A disciplined person can do anything. Dare to do what you don't want to get what you do want."        

                                 Coach Dawn Staley

Tuesday

CrossFit Community Cup Workout 2 

AMRAP following the interval of:
 2 minutes of work, 1-minute rest
 2 minutes of work, 1-minute rest
 2 minutes of work, 1-minute rest
 3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

Monday

COMMUNITY CUP - WORKOUT 1

FUNday

For TIME:
 30 Deadlifts
 20 Hang Squat Cleans
 10 Shoulder-2-Overhead

RX= 205/145

Thursday

21-18-15-12-9-6-3 Reps for TIME:
 Bench Press (185/135)
 Ski/Bike Calories

10 Things To Do Today:
1. Look for the positives
2. Believe in yourself and others
3. Be thankful
4. Learn, improve, grow
5. Encourage someone
6. Replace HAVE TO with GET TO
7. Focus on Solutions
8. Trust in positive intentions
9. Let go of things you can’t control
10. DO your best

Wednesday

For TIME:

2,000m ROW 

Every 90sec, including the start, perform 3 Wall Walks until you complete the ROW.

 

Tuesday

AMRAP in 15min of:

   5 Thrusters (135/95)
 10 Toes-2-Bar
 15 Burpees

Monday

“Elizabeth”

21-15-9 Reps for TIME :

 Cleans

 Ring Dips

Grip Strength: The Test For Your Chances Of Living To 100

RIP Chief Kerik

FUNday

5 Rounds for TIME of: 

 10 GHD Back Extensions

 20 Hollow Rocks
 30 Double-Unders

Thursday

Snatch 2-2-2-2-2

Wednesday

POST-MURPH RECOVERY: THE ROADMAP TO REBUILDING AFTER THE MURPH WORKOUT

“MURPH”

 Today, we honor Lt. Michael P. Murphy

 “Murph”

For Time:
 Run 1 Mile
  100 Pull-ups

  200 Push-ups
  300 Squats
 Run 1 Mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Memorial Day

 

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

                          John F. Kennedy

On Tuesday , we will honor Michael Murphy. 

CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.

Watch: “Memorial Day Murph: An Origin Story”

Thursday

For TIME:

10-9-8-7-6….1

Bench Press (50% 1RM)

1-2-3-4-5….10

Pull-UPs

Nutrition 101: Part 2 – Protein

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids, nine of which are essential and must come from our diet. Protein is also probably one of the most common words you hear as a CrossFit athlete.

Wednesday

AMRAP in 14min of:

 7 Hang Power Cleans

 7 Front Squats 

RX= 155/105

Tuesday

E4MOM for 28min (7 RUNs):

 200m RUN

“NOTHING WAS EVER GREAT UNLESS AT SOME POINT YOU DOUBTED YOUR ABILITY TO ACHIEVE IT."

OLLIE OLLERTON

Former Royal Marine Commander

Monday

For TIME:
 30 Toes-2-Bars
 20 Burpees Over DB
 10 Alternating DB Snatches
  24 Toes-2-Bars
 16 Burpees Over DB
 8 Alternating DB Snatches
 18 Toes-2-Bars
 12 Burpees Over DB
 6 Alternating DB Snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

The price of freedom is eternal vigilance.

Thursday

AMRAP in 20min of:

 30-sec Handstand Hold

 30-sec Squat Hold
 30-sec L-Sit Hold
 30-sec Chin-Over-Bar Hold 

Tuesday

E5MOM for 25min Complete:

 5 Power Snatches 

 500m ROW/Ski

Rest with the remaining time in the interval.

Monday

Cindy

AMRAP in 20min of:

 5 Pull-UPs 

 10 Push-UPs

 15 Squats

FUNday

In TEAMs of 2

3 Rounds for TIME:

 50 Burpees

 50 KB Swings (53/35)

 50 Hollow Rocks

 50 DB Thrusters (50/30s)

 50 Pull-UPs

Thursday

EMOM for 12min Complete:

 5 Burpee Pull-UPs

 25 Double Unders

 10 DB Snatches (alternating, 70/50)

Alternate movements each minute 

Wednesday

For TIME:

Power Cleans

10.9.8.6.5…1

Back Squats

1.2.3.4.5….10

RX= 135/95

CROSSFIT MEANS FAILURE

Tuesday

Speed & Sprint Drills

Don’t Skip Speed Day: 

The Lost Art of Sprinting in CrossFit

CrossFit’s foundation of broad, general, and inclusive fitness requires more than just met-cons and heavy lifts; it demands speed. This article explores why sprinting is just as essential as strength training in developing GPP. Drawing from Tony Leyland’s foundational work, we dig into the powerful physiological and neurological benefits of sprinting and its impact on sport and real-world performance. If you want to be a faster, stronger, and more resilient athlete, it’s time to start sprinting.

Monday

"Fight Gone BAD"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: 

1. . Wallball Shots: (Reps) 
2. . Sumo Deadlift High-Pull: 75 lbs. (Reps) 
3. . Box Jump: 20" box (Reps) 
4. . Push Press: 75 lbs. (Reps) 
5. . Row: calories (Cal) 

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

"Fight Gone BAD" is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight

FUNday

5 Rounds for TIME: 

 10 Pull-UPs

 15m Bear Crawl

 10 Toes-2-Bar

 15m Bear Crawl

 3 Shuttle RUNs

          The Pump Club’s Guide

Thursday

4 Rounds:

 300m ROW

 1min Bar Hang

 300m Ski

 1min Handstand Hold

Wednesday

TRACK WOD

Tuesday

E2MOM for 10min Complete:

 1 Power Clean

 2 Front Squats

 1 Push Press/Jerk

49ers’ first round pick would rather have a $60 million contract and a Super Bowl ring than a $200 million mega-deal

Monday

4 Rounds for TIME: 

 Anchor RUN

 5 Wallwalks

 20 Lunges

 5 Devil Presses (50/30s)

Robots vs. Humans

FUNday

In TEAMs of 2…

AMRAP in 25min of:

 10 Goblet Squats (53/35)

 10 DB Snatches (55/35)

 10 Dynamic Push-UPs

 7 Supine Ring Rows

 20 Double Unders 

 10 Wallballs

 10 Burpees 

1* Team member working at a time

Alternate after each movement 

 

Thursday

Plyometrics

Stairs

Balance / Coordination Drills

Double Unders 

It doesn't matter if you yell Go Dawgs, War Eagle, Hook 'Em, Go Irish, or Roll Tide...

No matter the colors you wear or the stadium you call home, every college football fan should be standing with Josh Heupel today.

Because this weekend, he didn't just make a coaching decision - he made a stand.

A stand for what college football used to be, and what it still could be if enough of us care.

He stood up for crisp Saturday mornings in Knoxville, when you're walking into a tailgate with your kids - full of pride, tradition, and orange everywhere you look.

He stood up for late Saturday nights under the lights in Neyland, with your best friends beside you, watching a game that feels bigger than life.

He stood up for the culture this sport has created - one built on loyalty, legacy, and love for something. 

Guys like Peyton Manning didn't wear the Power T for a paycheck. Hendon Hooker didn't stick around for a bidding war. They played for Tennessee - for what it meant.

And this isn't a criticism of the player, but the system that allows & promotes this behavior. You were warned this was coming. That NIL would tilt the balance.

That the game we love would start to lose its soul. And here we are — where the highest bidder can win, and jumping ship is just part of the process.

But this weekend, Josh Heupel said enough.

He drew the line. He chose Tennessee over transactions. Culture over contracts.

So whether you love Tennessee or love to beat them - respect the man who stood up for every fan who's ever poured their heart into this game.

Thank you, Coach Heupel.

For standing tall.

For reminding us why we fell in love with this sport in the first place.

Roll Tide. Go Vols. Go College Football.

Wednesday

Bench Program

Pat Tillman

The PAT TILLMAN Foundation

Patrick Daniel Tillman 

11/6/1976–4/22/2004 

In 1998, Tillman was drafted into the NFL by the Arizona Cardinals. During his NFL career, he completed 2 Triathlons and received a graduate degree in American history. In May 2002, eight months after the September 11 attacks and after completing the fifteen remaining games of the 2001 season which followed the attacks (at a salary of $512,000 per year), Tillman turned down a contract offer of $3.6 million over three years from the Cardinals to enlist in the U.S. Army.

Pat, along with his brother Kevin, completed the Ranger Indoctrination Program in late 2002 and were assigned to the 2nd Ranger Battalion in Fort Lewis, Washington. He  served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third-highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them."

7 Rounds For Time:

 7 Deadlifts (315/205)

 200m Sprint

 15 Pull-Ups

 45 seconds Rest

Monday

5 Rounds for TIME:
 12 Push Jerks
 12 Back Squats 

RX= 135/95

Wednesday

AMRAP  in 10min of:

 10 Push-ups
 10 DB Snatches, right arm
 10 Toes-2-Bar
 10 DB Snatches, left arm

DB RX= 50/35

Tuesday

Front Squat: 10-5-5-5-3-3-3

Turkish Get-UPs: 6-4-2-2

Monday

5 Rounds for TIME: 

 4 Shuttle RUNS

 30m OH Lunges (45/25)

 15 HR Push-UPs

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