Wednesday

AMRAP in 16min of:

 20cal ROW

 10 Wallballs

 10 Pull-UPs

Tuesday

Push Press: 5-5-3-3-3-1-1-1-1 

Monday

3 Rounds for TIME:

 10 Burpees

 20 Push-UPs

 30 Hollow Rocks

 40 Squats

 50 Double Unders 

Why former NFL star Laveranues Coles decided become an officer

Christmas

“For unto us a child is born, unto us a son is given" Isaiah 9:6

Wednesday

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Alive DAY

Ruck It!

0600 Start Time

Monday

5 Rounds for TIME of:

 10 Thrusters (95/66)

 20sec L-Sit Hold

 30sec Handstand Hold

FUNday

AMRAP in 20min of:

 20-second ring-dip hold at the bottom

 20-second ring-dip hold at the top 
 15/20-calorie row

Thursday

EMOM for 20min:

 ROW for Cal

 DB Hang Snatches (50/35)

 Toes-2-Bar

 Rest

For MAX Reps

Wednesday

1 Hour RUCK

Tuesday

Back Squat: 3-3-3-3-3  

Monday

3 Rounds for TIME:

 15 Shoulder-2-Overheads (135/95)

 20 Burpee Box Overs

HERO- Ahmed al Ahmed

FUNday

For TIME:
 10 Deadlifts
 10 Hang Squat Cleans
 20 Ring Dips
   8 Deadlifts
   8 Hang Squat Cleans
 16 Ring Dips
   6 Deadlifts
   6 Hang Squat Cleans
 12 Ring Dips
   4 Deadlifts
   4 Hang Squat Cleans
   8 Ring Dips
   2 Deadlifts
   2 Hang Squat Cleans
   4 Ring Dips

♀ 105-lb barbell
♂ 155-lb barbell

Thursday

7 Sets, each for LOAD:
 1 Push Jerk + 1 Split Jerk

Wednesday

ROWing Intervals:

 5-4-3-4-5 Minutes  

REST for 2min between Intervals

Tuesday

For TIME:

 3 Mile RUN

Build Resilience, Not Fragility: The Science of Training CrossFit Safely Through Every Decade

The biggest risk you face as an aging athlete is not training at all. Here's why the strongest bodies are the safest bodies, and how CrossFit builds the physical capacity that protects you in the gym and in everyday life.

Monday

20 Rounds for TIME:

  5 Burpees 

10 Sit-UPS

15 Squats

FUNday

AMRAP in 15min of:

 Anchor RUN

 30sec KB Hold (70/53s)

Thursday

For TIME…

21-15-9 reps of:

 Wallballs

 Toes-2-Bar

Rest 2 minutes

15-12-9 reps of:

 Wallballs

 Toes-2-Bar

From “David and the Goliaths: The Three-Headed Monster That Ate American Health”

Wednesday

1 Hour RUCK

19 EXPERT RUCKING TIPS 

Tuesday

7 Sets of Complex: 

 3 Power Cleans

 2 Hang Cleans

REST as needed between efforts

Monday

AMRAP in 20min of:

 200m RUN

 100m Farmers Carry

LOAD TBD

FUNday

1 Hour: Run, Walk or Move

Give Thanks

Wednesday

Every 30sec for 10min Complete:

 5 Hammer Curls

 5 Tricep Kickbacks

DB Loads TBD

Core Strength is crucial in CrossFit as it supports all functional movements. A strong core enhances stability, control, and power, enabling better performance and reducing the risk of injury.

2 Rounds for Quality:

 20sec L-Sit Hold

 20sec KB Front Rack Hold (70/53s)

 20sec Hollow Hold

 20sec Arch Hold

 20sec Rings Hold 

 20sec Handstand Hold 

 20sec Plank

 20sec Left Side Plank

 20sec Right Side Plank

Tuesday

Push Press: 5-5-3-3-3-1-1-1-1 

Tuesday

AMRAP in 15min:

 10 DB Push Press (50/35s)

 10 Pull-UPs

 10 Burpees

 30 Double-Unders

Monday

“The Chief”

MAX Rounds in 3min of:

 3 Power Cleans

 6 Push-UPs

 9 Squats

RX= 135/95 

Rest 1min. Repeat for 5 Cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country

Wednesday

5 Rounds for TIME of:

 Anchor RUN

 15 Bench Presses (135/95)

GAFPB: A powerful symbol that's more than a badge

Tuesday

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

Single Leg Deadlift: 5-5-5-5 (each leg)

Turkish Get-UPs: 2-2-2

Monday

3 Rounds for TIME of:
 400m RUN
 45 AbMat Sit-UPs
 15 KB Snatches, right arm
 15 KB Snatches, left arm
 15 Lateral Burpees over KB

KB RX= 35/26

FUNday

4 Rounds for TIME of:

    2 Rope Climbs  

  12 Back Squats (185/125)

120 Double-Unders

Thursday

7 Sets, each for LOAD:

 1 Deadlift

 2 Hang Power Cleans

 3 Front Squats

Rest at least 3min between sets. 

GO Unbroken on each set. 

Link

Wednesday

AMRAP in 20min of:

 Anchor RUN

   5 Devil Press (50/30s)

 10 Box Jumps

 20 Hollow Rocks

Veterans Day

Monday

For TIME:

100 Wallballs

  25 Burpees

  75 KB Swings (53/35)

  25 Burpees

  50 Knees-2-Elbows

  25 Burpees 

Love Them or Hate Them: 

The Definitive Guide to Burpees

From its humble beginnings as a 1930s fitness test to its current status as one of CrossFit's most loved and hated movements, the burpee has earned its reputation as the ultimate bodyweight exercise that requires nothing but delivers everything. This article explores the history behind Royal H. Burpee's creation, breaks down the science of why it’s so effective, and provides nine burpee-forward workouts to help you master the exercise that builds both physical strength and mental resilience in equal measure.

FUNday

5 Rounds, each for TIME:

 400M RUN
 REST 2min

Thursday

Filthy Fifty

For TIME:

 50 Box Jumps

 50 Jumping Pull-UPs
 50 KB Swings (35/26)
 50 Lunges
 50 Knees-2-Elbows
 50 Push Presses (45/35)
 50 Hip Extensions
 50 Wallballs
 50 Burpees

 50 Double-Unders

Wednesday

 BENCH Program

Tuesday

For TIME:

  Ruck 3 Miles

LOAD: 45/35

Monday

For TIME:

 40 Box Jump-Overs

 40 KB Goblet Squats*

 40 HR Push-UPs

 30 Box Jump-Overs

 30 KB Goblet Squats*

 30 Ring Dips

 20 Box Jump-Overs

 20 KB Goblet Squats*

 20 Handstand Push-UPs

*KB RX= 70/35

FUNday

4 Rounds for TIME: 

 10 Pull-UPs

   5 Walk-Walks

 10 Deadlifts (255/165)

Thursday

3 Rounds for TIME of:

 800m RUN

 30 DB Hang Squat Cleans

 200m DB Front-Rack Carry 

DB RX= 35/20s

Walking is good for you. Walking backward can add to the benefits

Wednesday

DEADLIFT: 5-5-5-5-5

GHD Sit-UPs: 10-10-10-10

Tuesday

For MAX Reps:

 Tabata Calorie ROW
 Tabata AbMat Sit-UPs
 Tabata Box Jumps
 Tabata Calorie ROW

Monday

E4MOM for 20min Complete:

 50 Double-Unders

 10 Pull-UPs

 10 Shoulder 2 Overhead (115/85)

 

FUNday

AMRAP in 10min of:

 15/12 Calorie ROW

 10 Push Press (135/95)

Thursday

AMRAP in 20min of:

 20/16 Calorie ROW
 50 Foot Farmers Carry 

*Add 50 feet after each round

♀ 35-lb DBs 

♂ 50-lb DBs 

Wednesday

5 Rounds for TIME:

 10 Toes-2-Bar

   3 Shuttle RUNs

 30 Toe Taps

  

Tuesday

21-18-15-12-9-6-3 reps for TIME:

 Bench Presses (185/125)

 Calories on Echo Bike/Skierg

Monday

3 Rounds for TIME:

 30 Alternating DB Snatches (50/30)

 20 Burpee Pull-UPs 

Creatine for the Brain? New Research Reveals Cognitive Benefits Beyond the Gym

Long celebrated as a powerhouse supplement for athletic performance, creatine is now showing surprising promise for brain health — boosting memory, mental sharpness, and cognitive resilience even in people with Alzheimer's disease. For CrossFit athletes and coaches, this research suggests creatine isn't just fuel for your next PR; it's an investment in lifelong mental performance.

FUNday

For TIME:

 400m RUN

  21 Deadlifts 

 400m RUN

  15 Deadlifts 

 400m RUN

  12 Deadlifts 

 400m RUN

    9 Deadlifts

RX= 50% 1RM

Thursday

 “Nicole”

AMRAP in 20min of:

 400m RUN

 MAX Pull-UPs

Wednesday

 In TEAMs of 2…

20 Rounds for TIME:

 10 Wallballs

   5 Devil Presses (50/35s)

 10 Box Overs

Tuesday

E2MOM for 20min alternate b/n:

  5 Bench Press (75% 1RM)

10 Supine Ring Rows

Stamina: The Cellular Superpower That Extends Your Life

Stamina isn't just about pushing through hard workouts; it's a measurable reflection of how efficiently your body produces and uses energy at the cellular level. Research shows that improvements in stamina markers, such as VO₂ max, can add years to your life, with each small gain reducing your risk of death by approximately 13%. The best part? CrossFit's constantly varied, high-intensity training is uniquely designed to trigger the cellular adaptations that build stamina, making you not just fitter today, but healthier for decades to come.

Monday

 "JACKIE"

Complete for TIME:
 1000m ROW
 50 Thrusters (45 lbs. bar)
 30 Pull-UPs

FUNday

 AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

Thursday

  “HELEN”

3 Rounds for TIME of: 

 400m RUN

 21 KB Swings (53/35)

 12 Pull-UPs

Struggle leads to strength. 
Adversity leads to growth. 
Obstacles lead to improvements. 
Setbacks lead to comebacks. 
Tests lead to testimonies. 

The challenges you face are part of the growth plan for your life.

- Jon Gordon / @jongordon11

Wednesday

 Front Squat: 10-5-5-5-3-3-3

      Finding Strength in Tragedy

Tuesday

10 Rounds for TIME of: 

 2 Wall Walks

 25 Double Unders

Monday

Barbara

5 Rounds, each for TIME:
 20 Pull-UPs
 30 Push-UPs
 40 Sit-UPs
 50 Squats

REST precisely 3 minutes between Rounds.

The CrossFit workout "Barbara" comes from the first set of six "Girl" benchmark WODs introduced by CrossFit founder Greg Glassman in 2003, appearing on the CrossFit website on July 13, 2003.

FUNday

 2,000m ROW (smooth pace)

“5 by 5”

Every :30 for 10min:

 5 Push-UPs

 5 Curls

Thursday

 

Cold Plunge Benefits vs. Risks: Is Cold Plunging Right for You?

10 Rounds of:

 :30sec 25m Shuttle Run

 :30sec Rest

10 Rounds for TIME: 

 200m Sprint

   50m Farmers Carry (Loads TBD) 

The Ready State & The Starrett System

You can’t treat mobility, strength, sleep, stress, and recovery as separate buckets - they’re linked. Push too hard on one without paying attention to the others and the whole thing tips over. The upside is that the opposite is also true: get the basics like sleep and daily movement in place, and the ripple effects are huge. The takeaway? Instead of chasing isolated fixes, look for leverage points in your own health system. Where can a small, consistent shift like walking more, doing five minutes of mobility, or protecting your sleep cascade into everything else? That’s systems thinking in action.

Wednesday

 BACK Squat: 5-5-5-5-5

     then…

EMOM for 10min Complete:

 5 Squat Cleans

Loads TBD

Strength…

“productive application of force”

Tuesday

WORKOUT SPEAK OUT

USCG Resilience in Motion:

Connected Through Strength

AMRAP in 20min of:

 14 Squats

 14 Push-UPs

 14 Lunges

 14 Jumping Jacks 

 14 Mt. Climbers 

In 2023, 523 service members across the Department of Defense died by suicide, and an additional 18 veterans were lost to suicide per day. This data shows that military members are more likely to die by suicide than in combat (Boston University, 2024). Last year, the Coast Guard lost 14 of our own shipmates.

Every loss is deeply personal to families and friends, yet the ripple effect spreads through our service, units, and our shipmates. By standing shoulder-to-shoulder in awareness, remembrance, and action, we remind each other that connection is stronger than isolation.

This workout is more than reps. It's connection with purpose. epush together, remember together, and we honor their memory, together.

Monday

AMRAP in 10min of:

•  3 Clean-and-Jerks 
•  3 Toes-to-Bars
•  6 Clean-and-Jerks 
•  6 Toes-to-Bars
•  9 Clean-and-Jerks 
•  9 Toes-to-Bars
• 12 Clean-and-Jerks 
• 12 Toes-to-Bars

RX= 135/95

Grandmother donates ChatGPT-picked

Powerball jackpot to Navy relief, dementia research