FUNday

30min Stair RUN in Parking Garage

Never give up on your dreams. 

Keep coming back. 

Keep working hard.

Thursday

DB Incline Bench Press

 5-5-5-5-5

Tricep DB Kickbacks

 10-10-10-10

TABATA

 Flutter Kicks

 Double-Unders

Wednesday

7 Rounds for TIME:

  3 Shuttle RUNs

  4 Devil Presses*

  8 Pull-UPs

10 DB Step-UPS*

RX= 50/30s

Why Fatigue Management Must Be a Priority in Law Enforcement

The science is clear: sleep deprivation impairs performance as much as alcohol.

Tuesday

BOX Squats: 5-5-5-3-3-3

Surviving the Ambush Attack

"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win."   -Sun Tzu

Monday

12-9-6-3-6-9-12

Reps for TIME:

 Thrusters (95/75)

 Bar Facing Burpees

       The Champions of our Sport

Women's podium

1. @tiaclair1 
2. @lucycampbell5
3. @oliviakerstetter

Men's podium

1. @jhopper3
2. @rickygarard
3. @spraguerrer

Team podium

1. CrossFit Oslo Kriger
2. CrossFit Mayhem
3. Camel City CrossFit

Spirit of the Games @colten_mertens

Rookie of the Year @mirjam_v.r

FUNday

In TEAMs of 2…

For TIME:

 100 Box Overs

 50 Med-ball Sit-UPs

 10 Wall Walks

 50 Ground to OH

 10 ??????????? 

 50 Burpee Jump Overs

 100 Lunges

     How to Watch the 2025 CrossFit Games

               August 1-3, 2025 

Thursday

E2MOM 20min Complete:

 50 Double-Unders

 30 KB Swings (53/35)

Alternate Movements E2M

Wisconsin Police Departments Launch Heartfelt Fundraisers for K9 Unit

Wednesday

Reps for TIME:

10.9.8.7.6....1

1.2.3.4.5....10

Deadlifts

Front Squats

RX= 50% 1RM

Officer Islam, a native of Bangladesh, was 36 years old and has been with the NYPD for over 3 years. He is survived by his expectant wife, two children, and father.

Tuesday

5 Rounds for TIME: 

 15 Push Press (115/75)

 500m ROW/Ski

Monday

“Angie”

For TIME:
 100 Pull-UPs
 100 Push-UPs
 100 Sit-UPs
 100 Squats

FUNday

In TEAMS of 2…

Buy IN: 30 4count Flutter Kicks

AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

 

Cash OUT: 30 4count Flutter Kicks

1* Team member working at a time

Alternate after each movement 

Thursday

The Bella Complex Challenge

Heaviest Load for Unbroken Complex:

 1 Clean

 1 Shoulder-2-Overhead

 1 Front Squat

 1 Shoulder-2-Overhead

Wednesday

“Annie”

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

 Double Unders

 Sit-UPs

Tuesday

E2MOM for 20min Complete:

  5 Decline Bench Presses

10 Supine Ring Rows

Alternate b/n movements every 2min

5 Sets of each Movement 

Plank Ladder

Monday

21-15-9 Reps for TIME:

 DB Thrusters 

 DB Snatches

Rest as needed, then…

4 Rounds:

 10 GHD Situps 

:45 Bar Hang

 Max Ring Hold

Former Georgia police officer dead after saving 5 in beach rip current

FUNday

In TEAMs of 2…

Alternate after every movement 

10 Rounds for TIME of: 

 10 Box Jumps

 20 Russian Twist 

 10 Dips

 10 Snatches

 10 Burpees

 20 Bar-Over-Hops

 10 1arm KB Thrusters

Thursday

EMOM for 20min:

:20 Handstand Hold

 10 Tricep Kickbacks

 25 Double-Unders

 10 Pistols

 20 Hollow Rocks

Wednesday

BUY IN: 15 Bench Press (155/95)

5 Rounds for TIME:

  5 Strict Pull-UPs

10 GHD Situps

15 Gobet Squats

20 KB Snatches

KB RX= 53/35

Tuesday

CrossFit Total

1 Back Squat

1 Strict Shoulder Press

1 Deadlift

Monday

SLED WORK

4 Rounds for TiME:

 Tower RUN

 12 Toes-2-Bar

 20 Box Jumps  

How to Use Sleds to Recover From an Injury, Improve Conditioning, and Gain Strength

Often overlooked and stored in the corners of CrossFit affiliates, sleds are one of the most versatile training tools available, capable of supercharging everything from injury rehabilitation to sprint speed development. Whether you're recovering from a lower-body injury, building conditioning, or enhancing athletic performance, this simple piece of equipment delivers results that few other tools can match.

FUNday

For TIME:

10-9-8-7-6-5-4-3-2-1

 Deadlift (225/155)

1-2-3-4-5-6-7-8-9-10

 Push Press (135/95)

Alternate movements after each set

Power: The ability to express strength rapidly. Power translates into explosive movements like jumps, sprints, and Olympic lifts.

Thursday

5 Rounds, each for TIME:

 500m ROW

REST 3min between efforts

Stimulus and Strategy:
5 all-out sprints on the rower. Attempt to improve your time on each attempt. Don’t game anything here. Put your foot on the gas pedal from the start, and hang on for a wild ride.

Wednesday

5 Rounds for TIME:

 10 Toes-2-Bar

 20 KB Swings (53/35)

 30 Double Unders

Stability: Once access is gained, stability ensures control within those positions. Stability is the ability to resist external forces, such as during a squat or in athletic movements.

Tuesday

ZERCHER Squat: 10-10-10-5-5-5

Mobility and Flexibility: The foundation of access to positions. Without it, athletes cannot properly engage or move through certain positions.

Monday

Triple Deuce

AMRAP in 20min of:
 22 Burpees
 22 Air Squats
 22 Pull-UPs
 22 Sandbag G2O Shoulder (60/40)
 722m RUN

Army Sgt. 1st Class Jamie Nicholas, Army Sgt. 1st Class Gary Vasquez, and Army Capt. Richard Cliff, Jr., assigned to the 1st Battalion, 7th Special Forces Group in Fort Bragg, North Carolina, died Sept. 29, 2008, in Yakhchal, Afghanistan, from wounds sustained when their vehicle encountered an improvised explosive device during mounted operations.

Thursday

EMOM for 20min alternate between:

 10 Tricep Kickbacks

:20 Handstand Hold

 30 Double-Unders

 20 Hollow Rocks

 10 Pistols

TABATA:

 Russian Twist

 Flutter Kicks

WHY WE TRAIN!

Wednesday

Parking Garage WOD

Implementing Sprinting in CrossFit

CrossFit's comprehensive approach to fitness includes sprinting — a skill many of us have neglected for years. Implement this progressive three-phase plan to safely rediscover or improve your sprinting abilities while minimizing injury risk. Following this progression and incorporating regular speed work into your training will unlock incredible benefits that only high-intensity sprinting can provide.

Tuesday

Deadlift: 5-5-3-3-1-1-1-1

MAX Height Box Jump

Monday

Topsey 

AMRAP in 25min of:

 3 Ring Muscle-UPs

 8 Thrusters (115/75)

 17cal ROW

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.

Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.

Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy.

FUNday

Back Squat

2-2-2-2-2-2-2-2-2-2

Squat Smarter: 

How Biomechanics Reveal Your Hidden Weaknesses

Think all squats are created equal? Think again. The subtle differences in where you place that barbell — behind your back, across your shoulders, or overhead — completely transform how your body moves, what muscles work hardest, and where you're most likely to hit a wall. Whether you're missing front squats because your upper back gives out before your legs, struggling with overhead squats despite crushing back squats, or wondering why your ankle mobility matters more in some variations than others, understanding these biomechanical differences is the key to unlocking your squat potential and training smarter.

Thursday

For TIME:
 50 Double-Unders
 30 Ring Dips
 50 Double-Unders
 30 DB Box Step-UPs (50/35s)
 50 Double-Unders
 30 Burpees
 50 Double-Unders

Cash OUT- 50 Hollow Rocks

Wednesday

BENCH Program 

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