FUNday

In TEAMs of 2…

Buy IN: 1 Mile RUN

8 Rounds for TIME:

 10 BOX JUMPS 

 20 RUSSIAN TWIST

 10 DIPS

 10 SNATCHES

 10 BURPEES

 20 BAR-over-HOPS

 10 1am KB THRUSTERS 

Alternate after every movement 

I GO - You GO Format

Thursday

9/11 Prep

Stairs. 

Wednesday

EMOM for 20min:

 :20 Handstand Hold

  10 Tricep Kickbacks

  25 Double Unders

  10 Pistols

  20 Hollow Rocks

4 Rounds of each Movement 

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

FUNday

Partner WOD 

60 Rounds for TIME:

 1 Clean

 2 Front Squats

 3 Shoulder 2 OH

 4 Burpees

I GO, You GO Format

RX= 95/65

Thursday

E2MOM for 20min:

   5 Deadlifts 

 50 Double Under

Alternate b/n movements every 2min

Wednesday

Stairs.

Tuesday

21-18-15-12-9 Reps for TIME:
 DB Bench Presses (50/35s)
 HR Push-UPs 

Monday

LGOP (Little Groups of Paratroopers)

In TEAMs of 2-4, 2 Rounds for TIME:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps) 

♀ 75-lb barbell and a 35-lb plate
♂ 115-lb barbell and a 45-lb plate

1940 is the date of the birth of the U.S. Army airborne forces.
48 is the number of original parachute test platoon volunteers.
250 is for the 250-foot jump towers.
509 is for the 509th Parachute Infantry Battalion.
101 is symbolic of the 101st Airborne Division.
11 is symbolic of the 11th Airborne Division.
82 is symbolic of the 82nd Airborne Division. 

FUNday

In TEAMs of 2

AMRAP in 20min / I GO, YOU GO:

   5 Burpee Pull-UPs

   7 Ring Dips

 10 KB Swings (53/35)

 10 Lunges

 20 Russian Twist (25/15)

   7 Box Jumps

 10 Slam Balls

Thursday

For TIME:
15 Power Snatches
  5 Rope Climbs  
12 Power Snatches
  4 Rope Climbs  
  9 Power Snatches
  3 Rope Climbs  
  6 Power Snatches
  2 Rope Climbs  
  3 Power Snatches
  1 Rope Climbs  

RX= 95/65

Wednesday

  “HELEN”

3 Rounds for TIME of: 

 400m RUN

 21 KB Swings (53/35)

 12 Pull-UPs

Tuesday

FRONT Squat: 5-5-5-5-5

Tabata Alternating*

  Hollow Rocks

  V-UPs

  Plank

*24 Cycles of :20 WORK :10  REST

 

Monday

5 Rounds

AMRAP IN 3min of:

 15/20cal  Row

 20 alternating DB Hang Snatches

 Max DB-Facing Burpees

Rest 1 minute between rounds. 

DB RX= 50/35

FUNday

5 Rounds for TIME:
 10 DB Hang Power Cleans 

 100m DB Farmers Carry
 10 DB Push Presses
 100m DB Farmers Carry

DB RX= 50/35s

Thursday

AMRAP in 15min of:

 10 Toes-2-Bar

 20 KB Swings (53/35)

 30 Double Unders

Wednesday

AMRAP in 10min of:

 3 Burpee Box Jump-Overs
 3 Deadlifts
 6 Burpee Box Jump-Overs
 6 Deadlifts
 9 Burpee Box Jump-Overs
 9 Deadlifts

RX= 24/20”, 225/155

Monday

6 Rounds for TIME: 

 250m ROW/Ski 

 20 Double Unders 

 10 Wallballs

“Elite competitors want to beat people at their best."

                                 ~Tim Tebow 

FUNday

Partner WOD.

Thursday

EMOM for 20min alternate b/n:

 :45 Bar Hang

  10 GHD Sit-UPs 

  20 Double Unders

  10 Supine Ring Rows

 :30 FR KB Hold (70/53s)

Wednesday

	Rotate for 15min Smoothly Through:
	5 Barbell Strict Press (Heavy)
	50ft 1 Arm Suitcase Carry L
	50ft 1 Arm Suitcase Carry R
10 DB Bench (Heavy)

Tuesday

Power Clean 3-3-2-2-1-1-1-1

Finishers…

Monday

5 Rounds for TIME: 

   7 Box Jumps

 20 Russian Twist (25/15)

   7 Dips

 20 1arm KB Thrusters (53/35)

   7 Burpees 

 20 Double Unders

2026 CrossFit Games Champions 

FUNday

Partner WOD

Buy-IN:

   800m ROW

   800m SkiErg 

Part A 

alternate after each movement

AMRAP in 20min:

 10 1arm DB Snatches (50/35)

 10 Goblet Squats (53/35)

 20 Double Unders 

 20 Russian Twist (25/15)

 10 Burpees over DB

Part B 

both working each min

EMOM for 8min:

Odd minutes:

 8 Single-Arm DB Bench Press 

 each arm (moderate load)

Even minutes:

 10 Ring Rows

Cash-OUT:

3 Rounds for Quality:

 10 Hip Bridges

 10 Banded Pull-Aparts

Thursday

Every 3min for 12min:

   5 Strict Pull-UPs 

 10 HR Push-UPs

 15 Squats

For TIME:

BUY IN:  1 Mile RUN

     4 Rounds:

      12 Russian KB Swings (53/35)

      20 Hollow Rocks

      12 DB Box Step‑UPs  (20/15s)

Cash Out: 400m RUN

Your CrossFit Mobility Plan: You Don't Need an Hour, You Need a Habit

Most people think improving mobility means carving out an hour for stretching. It doesn't. The most effective mobility work is already hiding inside the training you're doing every 

Wednesday

EMOM for 18min:

 60sec Rowing

 8 Deadlifts (225/155)

 60sec Assault Bike

 8 Push Press (95/75)

 12 Box Jumps

 12 Knees-2-Elbows

THE FARMERS WALK CHALLENGE

Tuesday

Stairs

Front Squats: 3-3-2-2-1-1-1-1

Balance Drills

Monday

In TEAMs of 2…

For TIME:

 10 Burpee Pull-UPs

 20 Thrusters*

 30 FR Lunges*

 40 Toes-2-Bar

 50 S2OH*

 60 Hang Power Cleans*

 70 KB Swings (53/35)

 80 Wallballs

 Anchor RUN

*RX= 75/55

FUNday

Garage WOD.

Thursday

DB Bench Press

5 by 5

GHD Situps & Hip Ext.

Wednesday

21-15-9 Reps for TIME:

 Calorie ROW

 Thrusters

RX= 95/65

“Wreck the Car!”

    Rob Orlando 

Tuesday

E2MOM for 20min:

  5 Deadlifts (70% 1RM)

50 Double Unders 

Alternate b/n movements every 2min

Monday

 FOR TIME:

 50 PUSH-UPS

 15 BACK SQUAT (225/155)

 25 BOX JUMPS (30/24)

 30 PULL-UPS

 100 SQUATS

 30 BURPEE

 ANCHOR RUN with 45/35

FUNday

7 Unbroken Sets of this Barbell complex:

•  1 Power Clean
•  1 Front Squat
•  1 Push Press
•  1 Back Squat
•  1 Push Press

Thursday

GARAGE WOD

KB 53/35

Wednesday

AMRAP in 21min:

   5 Man Makers

 10 Box Overs

 15 KB Swings

Loads: TBD

Tuesday

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

Plank Ladder

Monday

Eva Strong

Today, we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting. Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District, and held certifications in special education and bilingual education. In addition to regularly running before school, she also enjoyed hiking. Friends and relatives recall she could be found in her CrossFit gym almost every day after school. In 2022, she participated in the CrossFit Open for the ninth time.

With a Partner… 

5 Rounds for TIME:
 24 Double-Unders (each)
 19 Toes-2-Bar (total)
   2 Clean & Jerks (total) (205/135)
400m Run (together)

Thursday

E2MOM for 20in:

 40 Double Unders 

 10 1arm alternating DB Snatches*

*DB RX= 70/50

Wednesday

Active “Murph” Recovery 

Tuesday

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.

Monday

Pre- “Murph” WOD

2,000m ROW

Movement Prep & Strategy Discussion 

Operation Red Wings

Timeline: June 27 – July 2, 2005

• Late June 2005: Planning for the mission concludes, aimed at disrupting anti-coalition militias led by Ahmad Shah. 
• June 27, 2005: A four-man Navy SEAL reconnaissance team (Murphy, Dietz, Axelson, Luttrell) is inserted onto the slopes of Sawtalo Sar. 
• June 28, 2005 (The Incident):
  • The SEAL team is discovered by local goat herders, compromising their position. 
  • The team is surrounded and attacked by a large force of Taliban fighters. 
  • A firefight ensues, leading to the death of three SEALs and the wounding of Marcus Luttrell. 
  • An MH-47 Chinook helicopter carrying a Quick Reaction Force (QRF) is shot down by an RPG, killing all 16 personnel aboard (eight SEALs and eight Night Stalkers). 
• June 29 – July 2, 2005: Lone Survivor Marcus Luttrell evades capture while being protected by local Afghan villagers. 
• July 2, 2005: U.S. forces rescue Luttrell. 
• Mid-July 2005: The operation concludes with follow-on missions.