Tuesday, Aug 16
Workout of the Day
Maverick and Goose
(Time)
Open
Every 10:00 x 3 Rounds
400m Run
12 Burpee Box Jump Overs (30/24)
300m Run
9 Burpee Box Jump Overs (30/24)
200m Run
6 Burpee Box Jump Overs (30/24)
CrossFit Intermediate
400m Run
12 Burpee Box Step Overs (24/20)
300m Run
9 Burpee Box Step Overs (24/20)
200m Run
6 Burpee Box Step Overs (24/20)
CrossFit Lite
300m Run
12 Burpees
200m Run
9 Burpees
100m Run
6 Burpees
CrossFit Foundations
100m Run
12 Up Downs
100m Run
9 Up Downs
100m Run
6 Up Downs
Every 10:00 x 3 Rounds
400m Run
12 Burpee Box Jump Overs (30/24)
300m Run
9 Burpee Box Jump Overs (30/24)
200m Run
6 Burpee Box Jump Overs (30/24)
CrossFit Intermediate
400m Run
12 Burpee Box Step Overs (24/20)
300m Run
9 Burpee Box Step Overs (24/20)
200m Run
6 Burpee Box Step Overs (24/20)
CrossFit Lite
300m Run
12 Burpees
200m Run
9 Burpees
100m Run
6 Burpees
CrossFit Foundations
100m Run
12 Up Downs
100m Run
9 Up Downs
100m Run
6 Up Downs
Monday, Aug 15
Workout of the Day
Squat Snatch
(Load)
12:00 to establish
1 Rep Max Squat Snatch
1 Rep Max Squat Snatch
Top Gun
(Time)
Open
10 Rounds for time:
10 Dumbbell Floor Presses (50s/35s)
10 Toes to Bar
CrossFit Intermediate
10 Rounds for time:
10 Dumbbell Floor Presses (35s/20s)
10 K2E/HKR
CrossFit Lite
10 Rounds for time:
10 Dumbbell Floor Presses (app weight)
10 HKR
CrossFit Foundaitons
10 Rounds for time:
10 Dumbbell Floor Presses (app weight)
10 Leg Raises
10 Rounds for time:
10 Dumbbell Floor Presses (50s/35s)
10 Toes to Bar
CrossFit Intermediate
10 Rounds for time:
10 Dumbbell Floor Presses (35s/20s)
10 K2E/HKR
CrossFit Lite
10 Rounds for time:
10 Dumbbell Floor Presses (app weight)
10 HKR
CrossFit Foundaitons
10 Rounds for time:
10 Dumbbell Floor Presses (app weight)
10 Leg Raises
Saturday, Aug 13
Workout of the Day
The Cat in the Hat
(Time)
3 Rounds for Time
In teams of 2
8 Muscle-Ups
5 Power Cleans (205/155)
25 Toes to Bar
25 Burpees Over Bar
5 Thrusters (205/155)
8 Strict Handstand Push-Ups
In teams of 2
8 Muscle-Ups
5 Power Cleans (205/155)
25 Toes to Bar
25 Burpees Over Bar
5 Thrusters (205/155)
8 Strict Handstand Push-Ups
Friday, Aug 12
Workout of the Day
Green Eggs and Ham
(Time)
Open
5 Rounds for time:
12/10 Calorie Assault Bike* (Or 10/8 Calorie Echo Bike)
6 Power Snatches (135/95)
*Sub 15/12 Cal Row
CrossFit Intermediate
5 Rounds for time:
12/10 Calorie Assault Bike*
6 Power Snatches (95/65)
*Sub 15/12 Cal Row
CrossFit Lite
5 Rounds for time:
9/6 Calorie Assault Bike*
6 Power Snatches (app weight)
*Sub 12/9 Cal Row
CrossFit Foundations
5 Rounds for time:
6/3 Calorie Assault Bike*
6 Alt. Dumbbell Snatches (app weight)
*Sub 9/6 Cal Row
5 Rounds for time:
12/10 Calorie Assault Bike* (Or 10/8 Calorie Echo Bike)
6 Power Snatches (135/95)
*Sub 15/12 Cal Row
CrossFit Intermediate
5 Rounds for time:
12/10 Calorie Assault Bike*
6 Power Snatches (95/65)
*Sub 15/12 Cal Row
CrossFit Lite
5 Rounds for time:
9/6 Calorie Assault Bike*
6 Power Snatches (app weight)
*Sub 12/9 Cal Row
CrossFit Foundations
5 Rounds for time:
6/3 Calorie Assault Bike*
6 Alt. Dumbbell Snatches (app weight)
*Sub 9/6 Cal Row
Thursday, Aug 11
Workout of the Day
2K Row Pacing
(Time)
5 Sets
500m at RPE-5
250m RPE-3
250m at RPE-7
*Rest 2 Min between sets.
RPE = Rate of Perceived Exertion
500m at RPE-5
250m RPE-3
250m at RPE-7
*Rest 2 Min between sets.
RPE = Rate of Perceived Exertion
Wednesday, Aug 10
Workout of the Day
Oh, the places you'll go
(Rounds + Reps)
Open
4:00 AMRAP x 5 rounds:
30/24 Calorie Row
20 PVC Ab-mat Sit Ups
10 Burpee over rower
*Rest 4:00 between rounds*
CrossFit Intermediate
4:00 AMRAP x 5 rounds:
26/20 Calorie Row
20 Ab-mat Sit Ups
10 Burpee over rower (step over)
*Rest 4:00 between rounds*
CrossFit Lite
4:00 AMRAP x 5 rounds:
24/18 Calorie Row
15 Ab-mat Sit Ups
10 Burpees
*Rest 4:00 between rounds*
CrossFit Foundations
4:00 AMRAP x 5 rounds:
20/16 Calorie Row
15 Ab-mat Sit Ups
10 Up Downs
*Rest 4:00 between rounds*
4:00 AMRAP x 5 rounds:
30/24 Calorie Row
20 PVC Ab-mat Sit Ups
10 Burpee over rower
*Rest 4:00 between rounds*
CrossFit Intermediate
4:00 AMRAP x 5 rounds:
26/20 Calorie Row
20 Ab-mat Sit Ups
10 Burpee over rower (step over)
*Rest 4:00 between rounds*
CrossFit Lite
4:00 AMRAP x 5 rounds:
24/18 Calorie Row
15 Ab-mat Sit Ups
10 Burpees
*Rest 4:00 between rounds*
CrossFit Foundations
4:00 AMRAP x 5 rounds:
20/16 Calorie Row
15 Ab-mat Sit Ups
10 Up Downs
*Rest 4:00 between rounds*
Tuesday, Aug 9
Workout of the Day
Fox in Socks
(Time)
Open
For time:
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)
CrossFit Intermediate
For time:
300 Single Unders
36 Dumbbell Deadlifts (35s/20s)
27 Dumbbell Hang Power Clean (35s/20s)
18 Dumbbell Shoulder to Overhead (35s/20s)
CrossFit Lite
For time:
150 Single Unders
36 Dumbbell Deadlifts (app weight)
27 Dumbbell Hang Power Clean (app weight)
18 Dumbbell Shoulder to Overhead (app weight)
CrossFit Foundations
For time:
50 Jumping Jacks
18 Dumbbell Deadlifts (app weight)
15 Dumbbell Hang Power Cleans (app weight)
12 Dumbbell Shoulder to Overhead (app weight)
For time:
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)
CrossFit Intermediate
For time:
300 Single Unders
36 Dumbbell Deadlifts (35s/20s)
27 Dumbbell Hang Power Clean (35s/20s)
18 Dumbbell Shoulder to Overhead (35s/20s)
CrossFit Lite
For time:
150 Single Unders
36 Dumbbell Deadlifts (app weight)
27 Dumbbell Hang Power Clean (app weight)
18 Dumbbell Shoulder to Overhead (app weight)
CrossFit Foundations
For time:
50 Jumping Jacks
18 Dumbbell Deadlifts (app weight)
15 Dumbbell Hang Power Cleans (app weight)
12 Dumbbell Shoulder to Overhead (app weight)
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