Thursday

1 HOUR RUCK.

Wednesday

For TIME:
 20 Wallballs

 500m ROW
 30 KB Swings
 30 Box Jumps
 500m SKI

 30 KB Snatches 

 30 Box Jumps

 500m ROW

 20 Wallballs

KB RX= 53/35

'Dead Glutes'

Tuesday

WARM-UP

EMOM × 10 MINUTES

 MIN 1 - :45 Air Squats

 MIN 2 - :45 DB RDL

 MIN 3—:45 Glute Bridge

 MIN 4 - :45 DB Bent-Over Row

 MIN 5 - :45 Inchworms 

EMOM × 10 MINUTES*

 EVEN - 10-15 DB Goblet Squats

   ODD - 10-15 DB Deadlifts

*Use single DB for Goblet Squats, double DBs for the DLs.

EMOM × 10 MINUTES

 EVEN - 10-15 DB Floor Press

   ODD - 10-15 DB Bent Over Row

Monday

10 Rounds for TIME:

 10 Burpees

   5 Pull-UPs

 10 G2OH (115/75)

 200m RUN

FUNday

3 Rounds for Quality:
 20 Ring Dips
   8 Turkish Get-UPs (53/35)
 20 Pull-UPs

Switch arms as desired on the TKUs

Thursday

Back Squat 5-5-3-3-1-1-1 

Wednesday

 1 Hour RUCK

Tuesday

For TIME:

 30 Power Cleans

 800m RUN

 30 Power Cleans

RX= 155/105

Monday

Cindy

AMRAP in 20min of:

   5 Pull-UPs 

 10 Push-UPs

 15 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

PD Special KB Complex

E2MOM for 20min Complete:

 5 Rows + 5 Swings + 5 Thrusters 

All movements are done 1 handed

Each Round, complete the complex left handed then right handed. 10 Total Rounds. Pick a challenging weight and decrease the load if needed. 

Video Demo

Wednesday

2 Rounds for TIME:
 1 Mile RUN
 15 Deadlifts

RX= 315/225

Tuesday

5 Rounds for TIME:
 15 Box Jumps
 15 Bench Presses

RX= 135/95

Monday

3 Rounds for TIME:

 400m RUN

 30 KB Snatches (15L, 15R)

 20 KB Swings

KB RX= 53/35

23-1 ODDS!

Thursday

10 Rounds:

 1min RUN

 1min Walk

   then…

Plank Ladder: Left-Center-Right

 :30-:45-:1min-:45-:30

Wednesday

Andi

For TIME:

 100 Hang Power Snatches

 100 Push Presses

 100 Sumo Deadlift High Pulls

 100 Front Squats

RX= 65/45

Tuesday

Back Squat: 10-10-7-7-3-3-3

Monday

AMRAP in 16min:

 12 Burpees-Over-Bar

 12 Power Cleans

 30 Bar-Over-Hops

 12 Thrusters

RX= 95/75

Man who has never played football before gets drafted by Philadelphia Eagles after dominating NFL combine

FUNDAY

 ACTIVE Recovery 

Draft Day

5 Rounds, each for TIME:
 75’ KB FR Carry
 15 Box Jump-Overs
 75’ KB FR Carry

KB RX= 53/35s

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

Tuesday

BENCH PRESS: 10X3 @85%

-REST 2:00-3:00 B/T SETS-

DB DECLINE BENCH: 3X8 

-REST 1:00-1:30 B/T SETS-

SUPERSET:

4 SETS

 12 DEFICIT PUSH-UPS

 12 BARBELL SKULL CRUSHERS

-REST 1:30-2:00 B/T SETS-

SINGLE ARM DB FRENCH PRESS:

 3 SETS: 25 REPS (EACH SIDE)

-REST 1:00-1:30 B/T SETS-

Monday

E5MOM for 25min:

 10 Burpees

 15 Squats

 15 Push-UPs 

 20 Lunges

 20 Sit-UPs

You’re not slowing down, you’re just getting started.

Chasing youth and outrunning illness are the same pursuit, done at different speeds. A shuffle, a walk, a trot, or a sprint will all get you there. Pair consistent movement with proper nutrition, sleep, and resistance training, and you have everything you need to add more years to your life and more life to your years. The seasons change, but the goal stays the same: remain as healthy as possible, control what you can, and keep going.

FUNDAY

5 Round MAX Effort:

 :20sec Sprint

 :40sec Recover/Walk

In Teams of 2

8 Rounds Per TIME:

 10 Pull-UPs

 20 Russian Twist

 10 Dips

 10 Snatches

 10 Burpees 

 20 BAR over HOPS

 20 KB Swings

Alternate after each movement 

Thursday

4 Rounds for TIME:

 Anchor RUN

 5 Man Makers (50/35s)

 20 Box Jumps

Why CrossFit Is the Best Sport-Specific Training (Even Though It's Not Sport-Specific)

Parents want to know what sport-specific training you offer for their athlete. Coaches promise specialized programs for every sport. But here's the truth: the best preparation for any sport isn't mimicking it in the gym; it's building comprehensive fitness through CrossFit's general physical preparedness.

Wednesday

Kettlebell

Complexes & Carry Variations 

5 by 5

“Winning the day isn’t about grand strategies or long-term plans. It’s about what you do today, right now, to be better than you were yesterday.”   GEORGE RAVELING

Tuesday

DEADLIFT: 2-2-2-2-2

EMOM for 10min:

 5 Squat Cleans

Monday

AMRAP in 20min:

 10 Pull-UPs

 15m Bear Crawl 

 10 Toes-2-Bar

 15m Bear Crawl

 5 Shuttle RUNs

Thursday

7 Rounds for TIME:
 7 Deadlifts
 5 Hang Power Cleans

RX= 155/105

Rest in Peace, Rob Orlando

Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind.

Wednesday

GO…Ruck 1 Hour

Sorinex Exercise Equipment

193 Litton Dr. Lexington, SC

Tuesday

Back Squat: Every 3 minutes x 4 sets (1 heavy rep or building sets)

Bench Press: Build to 3RM, then 6 reps at 80% of 3RM

Why a 6-foot-4, 306-pound NFL draft prospect is…

Monday

21-15-9 Reps for Time:

 Deadlifts (225/155)

 Pull-UPs

“We came here for rings, not watches”

                                 ~ Dan Hurley

FUNday

Tabata…

 Squats 

 Push-UPs

 Lunges

 Sit-UPs

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

 GO…Ruck!

Tuesday

5 Rounds for Quality:

 20sec L-Sit Hold

 30sec Handstand Hold

Balance Drills & Mobility

Monday

8 Rounds for TIME:

 Anchor RUN

 10 Burpee Box-Overs

 10cal Bike/Ski/ROW

   6 alternating DB Snatches (75/50)

Thursday

Every 5min for 7 Sets, for LOAD:
 3 Push Presses 
 2 Push Jerks
 1 Split Jerk 

Add weight each set.

Wednesday

1 Hour Ruck.

Tuesday

“Volkswagen”

21-15-9 Reps for TIME:

 Bench Press (BW)

 Pull-UPs

Monday

2025 Police & Fire Games

Event 1 

3 Rounds For Time: 

 21 Power Snatch 

 21 Assault Bike Calories*

 21 Thruster 

Loads: 75/55

*Substitute- Row/Ski

FUNday

Annie

50-40-30-20-10 reps for TIME:
Double-Unders
AbMat Sit-UPs

Thursday

For TIME:
10-8-6-4-2 reps
 Front Squats
20-16-12-8-4 reps
 Lateral Burpees-over-Bar

10-8-6-4-2 reps
 Power Cleans

Wednesday

Back Squat 8-8-8-8-8

UFC Fighters... 

Across drills and demonstrations, the athletes will break down how they manage intensity, conserve energy, and make split‑second decisions when everything speeds up. The goal isn’t to turn agents into fighters; it’s to translate proven training rhythms and mental frameworks from the fight game into the realities of fast‑moving law‑enforcement work.

Tuesday

For TIME:
 400m RUN
 30 Toes-2-Bar
 400m RUN
 10 Wall Walks
 400m RUN
 30 Toes-2-Bar
 400m RUN

Monday

4 Rounds for REPS:

 :40 sec DB Push Presses

 :20 sec REST

 :40 sec DB Deadlifts

 :20 sec REST

 :40 sec Double-Unders

 :20 sec REST

DB RX= 50/35s

Training for Power: Why Speed Matters for Police Tactical Skills

Thursday

 

Tuesday

Death by 10m

AMRAP in 20min of:

 10 Toes-2-Bar

   3 Shuttle Runs

 20m Bear Crawl

 20m Lunges

Monday

Quarter Gone Bad

5 Rounds for MAX Reps:
 15 seconds of Thrusters (135/95) 
 45-second Rest
 15 seconds of Pull-UPs
 45-second Rest
 15 seconds of Burpees
 45-second Rest

FUNday

In TEAMs of 2

For TIME:

 70 Deadlifts (135/95)

 50 Box Jump Overs

 30 Pull-UPs

 20 Front Squats (135/95)

 20 Push Press (135/95)

 70 Hollow Rocks

 50 Hand Release Push-UPs

 30 Power Cleans (135/95)

 20 Double Unders

 10 Walk Walks 

Work at the same time to complete Reps 

The two most important days in your life are the day you were born and the day you find out why.

                                                               -Mark Twain

Thursday

AMRAP in 20min of:

 10 IN and OUT Tire Flips

 Chow Hall Shuttle 

 10 Sledge Hammer Strikes

 20 Box Jumps

 

March Forth

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

Handstand Holds

Bar Hangs

Ring Holds

Front Rack Hold

“Life Is Difficult and You Just Keep Going”

On Feb. 15, 2018, Diana Jordan was attacked by her soon-to-be ex-husband. He shot a bullet into her femoral artery.

Jordan died five times while at the hospital. She was put on a ventilator, had multiorgan failure, was put on dialysis, and had sepsis twice. 

After 30 operations within the first six weeks after her attack, leading to the amputation of her left leg at the hip joint, Jordan spent the next four months in the hospital fighting for her life. 

Tuesday

4 Rounds for TIME: 

 Anchor RUN 

 5 Devil Presses (50/30s)

 10 Pull-UPs

 30 Double Unders

Monday

Open Workout 26.1

For TIME:
 20 Wallballs
 18 Box Jump-Overs
 30 Wallballs
 18 Box Jump-Overs
 40 Wallballs
 18 Med-Ball Box Step-Overs
 66 Wallballs
 18 Med-Ball Box Step-Overs
 40 Wallballs
 18 Box Jump-Overs
 30 Wallballs
 18 Box Jump-Overs
 20 Wallballs

♀ 14-lb medicine ball to a 9-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Time cap: 12 minutes