Workout Of The Day

  • Starboard

    We will be closed Thursday, November 23rd for Thanksgiving. One class on Friday, November 24th at 11AM.

    STRENGTH:

    Bench Press

    3 x 5

    40%, 50%, 60%

    CONDITIONING:

    21-15-9

    DB Hang Squat Clean (40/25)

    Handstand Push Ups

    300M Row

    CORE/MOBILITY:

    50 Ab Mat Sit Ups

    :30 Thread the Needle

    1 Min Downward Dog

  • Nesquik

    STRENGTH:

    Deadlift

    3 x 5

    40%, 50%, 60%

    It’s Deload week. Enjoy!

    CONDITIONING:

    AMRAP in 12 Min 

    10 Shoulder to Overhead (135/95)

    30 Double Unders

    3 Bar Muscle Ups (6 Chest to Bar + 6 Push Ups)

    CORE/MOBILITY:

    1 Min Forward Fold

    1 Min Puppy Pose

    100 Russian Twists

  • Coffland

    CONDITIONING:

    6 Min Hang From Bar

    Every time you drop...

    800M Run 

    30 Push Ups

    U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

    Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

    Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

  • Magic

    No gymnastics today!

    STRENGTH:

    Front Squat 

    3 x 10 

    60% to 70%

    CONDITIONING:

    For Time...

    1 mile run

    100 Double Unders

    15 Muscle Ups (30 Chest to Bar)

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Min Straddle


  • Intro

    STRENGTH:

    Bench Press

    5 @ 75%, 3 @ 85%, 1 @ 95% +

    CONDITIONING:

    Three Rounds for Time...

    500M Row

    10 DB Thrusters (40/25)

    10 Push Ups

    CORE/MOBILITY:

    2 Min Legs on Wall

    1 Min Scorpion

    200 Flutter Kicks with Barbell 

  • Artichoke

    STRENGTH:

    Deadlift

    5 @ 75%, 3 @ 85%, 1 @ 95%+

    CONDITIONING:

    With a Partner...

    10 Min AMRAP

    10 Box Jump Overs (24/20)

    10 Alt Pistols

    10 Toes to Bar

    CORE/MIBILITY:

    1 Min Couch Stretch

    1 Min Child’s Pose

    :30 Bowler Stretch 

  • Chaser

    STRENGTH:

    EMOM for 10 Min 

    2 Hang Power Cleans

    CONDITIONING:

    Every Two Minutes for Sixteen Minutes

    200M Run

    CORE/MOBILITY:

    30 Weighted Sit Ups

    1 Min Runners Stretch

    30 Weighted Sit Ups

    1 Min Downward Dog 

  • Freedom

    STRENGTH:

    Back Squat

    5 @ 75%, 3 @ 85%, 1 @ 95% +

    CONDITIONING:

    12 Min AMRAP

    20 Alt KB Snatch (53/35)

    10 Burpees

    20 Pull Ups

    10 Burpees

    CORE/MOBILITY:

    :30 Forearms

    1 Min Plank 

    1 Min Child’s Pose

    1 Min Plank 

  • Lehner

    Thirty Four Minute AMRAP...

    24 Pull Ups

    600M Run

    9 Squat Cleans (155/105)

    Wear a vest if you have one.

  • Rave

    STRENGTH:

    Bent Over Barbell Rows

    4 x 8

    CONDITIONING:

    For Time....

    45 Wallballs (20/14)

    35 Sumo Deadlift High Pulls (75/55)

    25 Handstand Push Ups (Seated DB Shoulder Press)

    400M Run

    CORE/MOBILITY:

    100 Flutter Kicks

    1 Min Straddle Stretch

    100 Flutter Kicks

    Cat/Cow Stretches 


  • Look What You Made Me Do

    STRENGTH:

    Bench Press

    3 x 3

    70%, 80%, 90%+

    CONDITIONING:

    Three Rounds for Time...

    30 Ab Mat Sit Ups

    30 Walking Lunge Steps

    30 KB Swings (53/35)

    CORE/MOBILITY:

    1 Min Half Saddle

    30 Hollow Rocks

    :30 Scorpion

  • Watch This

    STRENGTH:

    Deadlift 

    3 x 3

    70%, 80%, 90%+

    CONDITIONING:

    With a Partner For Time...

    30 Hang Power Cleans (155/105)

    30 Muscle Ups (30 Pull Ups & 30 Dips)

    30 Thrusters (155/105)

    CORE/MOBILITY:

    :30 Dolf Stretch

    15 Candlesticks

    1 Min Downward Dog

    15 Candlesticks

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