Friday 7.28.17

Strength
12 minutes to build to a heavy deadlift triple (re-set between reps)

Scotty

For Total Reps: AMRAP 11
5 Deadlifts 315/205
18 Wallballs 20/14
17 Burpees over the bar

 

Lifestyle
Strength, Deadlift: 5 x 3, building

For Total Reps: AMRAP 11
5 Deadlifts 225/155
18 Wallballs 20/14
17 Burpees over the bar

 

Rehab Upper
Strength, Deadlift: 12 minutes to build to a heavy triple (re-set between reps)

For Total Reps: AMRAP 11
5 Deadlifts 315/205
18 Single-arm DB Thrusters 35/20 (with un-injured arm)
17 Burpees over the bar

 

Rehab Lower
Strength: 12 minutes to build to a heavy triple Bench Press (re-set between reps)
For Total Reps: AMRAP 11
5 Renegade Rows 50/35 (per arm)
18 DB Push Press 35/20
17 Burpees

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Thursday 7.27.17

Performance

Containment

2 Rounds
With a 2 minute clock
25 Toes-to-bar
Remaining Time, Calorie Bike
-rest 3 minutes-
With a 2 minute clock
75 Double Unders
Remaining Time, Calorie Ski Erg
-rest 3 minutes-
With a 2 minute clock
25 Box Jump Overs 30/24
Remaining Time, GHD Sit-ups
*rest 4 minutes between rounds. Score is total GHD Sit-ups + calories biked + calories on ski erg

 

Lifestyle
2 Rounds
With a 2 minute clock
25 Abmat sit-ups
Remaining Time, Calorie Bike
-rest 3 minutes-
With a 2 minute clock
50 Double Unders (or 100 Single Unders)
Remaining Time, Calorie Ski Erg
-rest 3 minutes-
With a 2 minute clock
20 Box Jump Overs 24/20
Remaining Time, V-ups
*rest 4 minutes between rounds

 

Rehab Upper
2 Rounds
With a 2 minute clock
25 V-ups
Remaining Time, Calorie Bike
-rest 3 minutes-
With a 2 minute clock
75 Double Unders
Remaining Time, Calorie Row
-rest 3 minutes-
With a 2 minute clock
25 Box Jump Overs 30/24
Remaining Time, GHD Sit-ups
*rest 4 minutes between rounds

 

Rehab Lower
2 Rounds
With a 2 minute clock
25 Toes-to-bar
Remaining Time, Calorie Bike
-rest 3 minutes-
With a 2 minute clock
25/20 Calorie Row
Remaining Time, Calorie Ski Erg
-rest 3 minutes-
With a 2 minute clock
25 Hip Extensions
Remaining Time, GHD Sit-ups
*rest 4 minutes between rounds

 

Endurance

For Time: Triple 3
3000m Row
300 Double Unders (scale to 300 single unders)
3 mile run

Wednesday 7.26.17

Weightlifting Wednesday

Performance
For Quality
18 Dumbbell Strict Press
12 Back Squats
15 Dumbbell Strict Press
9 Back Squats
12 Dumbbell Strict Press
6 Back Squats
*Back Squats to be taken from a rack. Choose weight for each movement where you are completing 4-6 reps at a time
Cash-out: 3 Rounds for Quality
100′ KB Walking Lunge 70/53
10 Strict Pull-ups

Lifestyle
Same as Performance

 

Rehab Lower
For Quality
18 Dumbbell Strict Press
12 Barbell Rows
15 Dumbbell Strict Press
9 Barbell Rows
12 Dumbbell Strict Press
6 Barbell Rows
*Back Squats to be taken from a rack. Choose weight for each movement where you are completing 4-6 reps at a time
Cash-out: 3 Rounds for Quality
10 Lateral Dumbbell Raises (per arm)
10 Strict Pull-ups

 

Rehab Upper
For Quality
100′ Sled Pull (heavy)
12 Back Squats
100′ Sled Pull (heavy)
9 Back Squats
100′ Sled Pull (heavy)
6 Back Squats
*Back Squats to be taken from a rack. Choose weight for each movement where you are completing 4-6 reps at a time
Cash-out: 3 Rounds for Quality
100′ KB Walking Lunge 70/53
15 Back Extensions

 

Tuesday 7.25.17

Performance 

Bombay

At 0:00: 800m Run
At 8:00: 1000m Row
At 16:00: 600m Run
At 22:00: 750m Row
At 28:00: 400m Run
At 32:00: 500m Row
*Score is total working time.

 

Lifestyle
At 0:00: 600m Run
At 8:00: 800m Row
At 16:00: 500m Run
At 22:00: 600m Row
At 28:00: 400m Run
At 32:00: 400m Row
*Score is total working time.

 

Rehab Upper
Same as Performance

 

Rehab Lower
At 0:00: 55/50 Calorie Bike
At 8:00: 1000m Row
At 16:00: 45/40 Calorie Bike
At 22:00: 750m Row
At 28:00: 35/30 Calorie Bike
At 32:00: 500m Row
*Score is total working time.

Endurance

At 0:00
800m Run
1000m Row
40/35 Calorie Bike
At 16:00
600m Run
750m Row
30/25 Calorie Ski Erg
At 28:00
400m Run
500m Row
20/15 Calorie Bike
*Score is total working time.

 

Got a crew together

Monday 7.24.17

Strength
12 Rounds: Every 45 Seconds complete 1 Heavy Power Clean
*9 total minutes. Weight should be heavier than weight used during workout.

Crush

EMOM x 5
3 Power Cleans 185/135
4 Burpees over bar
5 Kettlebell Swings 70/53
-rest 3 minutes-
AMRAP 5
3 Power Cleans 185/135
4 Burpees over bar
5 Kettlebell Swings 70/53
*Two Scores. First score is slowest minute during EMOM and second score is total reps during AMRAP.

 

Lifestyle
Strength
12 Rounds: Every 45 Seconds complete 1 Deadlift + 1 Hang Power Clean
*9 total minutes. Weight should be heavier than weight used during workout.

Crush

EMOM x 5
3 Power Cleans 135/95
4 Burpees over bar
5 Kettlebell Swings 53/35
-rest 3 minutes-
AMRAP 5
3 Power Cleans 135/95
4 Burpees over bar
5 Kettlebell Swings 53/35
*Two Scores. First score is slowest minute during EMOM and second score is total reps during AMRAP.

 

Rehab Upper
Strength
12 Rounds: Every 45 Seconds complete 1 Heavy Power Clean
*9 total minutes. Weight should be heavier than weight used during workout.

Crush

EMOM x 5
3 Power Cleans 185/135
5 Russsian Kettlebell Swings 70/53
7 Calorie Bike
-rest 3 minutes-
AMRAP 5
3 Power Cleans 185/135
5 Russian Kettlebell Swings 70/53
7 Calorie Bike
*Two Scores. First score is slowest minute during EMOM and second score is total reps during AMRAP.

 

Rehab Lower
Strength
12 Rounds: Every 45 Seconds complete 1 Heavy Push Press
*9 total minutes. Weight should be heavier than weight used during workout.

Crush

EMOM x 5
5 Push Press 155/105
10 Calorie Bike
-rest 3 minutes-
AMRAP 5
5 Push Press 155/105
10 Calorie Bike
*Two Scores. First score is slowest minute during EMOM and second score is total reps during AMRAP.

 

Sunday 7.23.17

Power Hour

Strength: 4 Sets
(1a) Strict Press x 8 (across)
(1b) Prone Row x 8 (2 second pause at top, across)
*rest 2 minutes between sets
Accessory 1: 3 Sets
(1a) Barbell Z Press x 10
(1b) Side Lying External Rotation x 15 (per arm)
Accessory 2: 2 Sets
15 Standing Banded Bicep Curls
25 Banded Pushdowns
*rest as needed between sets to complete reps unbroken

 

Sunday Endurance Squad

6 Rounds: Every 4 minutes complete 1 Hill Sprint
-rest 6 minutes-
3 Sets
400m Run, fast
400m Run, easy
200m Run, fast
200m Run, easy
100m Run, fast
100m Run, easy
*rest 5 minutes between sets

Saturday 7.22.17

#Mood

Performance
For Time:
800m Run
50 Thrusters 95/65
30 Toes-to-bar
800m Run
50 Thrusters 95/65
30 Pull-ups

 

Lifestyle
For Time:
800m Run
35 Thrusters 75/55
30 V-ups
800m Run
35 Thrusters 75/55
30 Pull-ups or Jumping Pull-ups

 

Rehab Lower
For Time:
1000m row
50 Push Press 95/65
30 Toes-to-bar
1000m row
50 Push Press 95/65
30 Pull-ups

 

Rehab Upper
For Time:
800m Run
30 Single-arm DB Thrusters 35/20
30 Toes-to-bar
800m Run
50 Back Squats 95/65
30 Pull-ups

#Mood

Friday 7.21.17

Jack

Performance
With a 5 minute clock
50/40 Calorie Row
Remaining Time, AMRAP
12 Deadlifts 225/155
12 Bar Facing Burpees
-rest 5 minutes-
With a 5 minute clock
40/30 Calorie Airdyne
Remaining Time, AMRAP
9 Deadlifts (265/175)
9 Bar Facing Burpees
-rest 5 minutes-
With a 5 minute clock
30/20 Calorie Ski Erg Buy-in
Remaining Time, AMRAP
6 Deadlifts (295/195)
6 Bar Facing Burpees

 

Lifestyle
With a 5 minute clock
40/30 Calorie Row
Remaining Time, AMRAP
12 Deadlifts 135/95
12 Bar Facing Burpees
-rest 5 minutes-
With a 5 minute clock
30/20 Calorie Airdyne
Remaining Time, AMRAP
9 Deadlifts (155/105)
9 Bar Facing Burpees
-rest 5 minutes-
With a 5 minute clock
30/20 Calorie Ski Erg Buy-in
Remaining Time, AMRAP
6 Deadlifts (185/135)
6 Bar Facing Burpees

 

Rehab Upper
Same as Performance

 

Rehab Lower
3 Rounds: With a 5 minute clock
50/40 Calorie Row
Remaining Time, AMRAP
12 Bench Press 135
12 Calorie Bike
*rest 5 minutes between rounds

Thursday 7.20.17

Today is Bring a Friend Day!

Joker

For Time
Partner 1: 50 Double Unders
Partner 2: Wallballs 20/14
*Partners switch every 50 double unders. Keep rotating until team has accumulated 200 wallballs. Scale the jump rope so you are rotating, approximately, every 45 seconds.
————–
Partner 1: 25 Sit-ups
Partner 2: Bar Hang
Partners switch every 25 sit-ups. Keep rotating until team has accumulated 150 sit-ups. Partner 1 can only perform sit-ups while partner 2 is performing a bar hang.
————–
Partner 1: 10 Renegade Rows (per arm)
Partner 2: Overhead Plate Hold 45/25
Partners switch every 20 Renegade Rows (10 per arm). Keep rotating until team has accumulated 200 Renegade Rows. Partner 1 can only perform rows while partner 2 is performing the overhead plate hold.

 

Lifestyle
For Time
Partner 1: 50 Double Unders
Partner 2: Wallballs 20/14
*Partners switch every 50 double unders. Keep rotating until team has accumulated 150 wallballs. Scale the jump rope so you are rotating, approximately, every 45 seconds.
————–
Partner 1: 25 Sit-ups
Partner 2: Bar Hang
Partners switch every 25 sit-ups. Keep rotating until team has accumulated 100 sit-ups. Partner 1 can only perform sit-ups while partner 2 is performing a bar hang.
————–
Partner 1: 10 Renegade Rows (per arm)
Partner 2: Overhead Plate Hold 45/25
Partners switch every 20 Renegade Rows (10 per arm). Keep rotating until team has accumulated 160 Renegade Rows. Partner 1 can only perform rows while partner 2 is performing the overhead plate hold.

 

Rehab Upper
For Time
Partner 1: 50 Double Unders
Partner 2: Goblet Squats 53/35
*Partners switch every 50 double unders. Keep rotating until team has accumulated 200 Goblet Squats. Scale the jump rope so you are rotating, approximately, every 45 seconds.
————–
Partner 1: 25 Sit-ups
Partner 2: Plank Hold
Partners switch every 25 sit-ups. Keep rotating until team has accumulated 150 sit-ups. Partner 1 can only perform sit-ups while partner 2 is performing a Plank.
————–
Partner 1: 10 Lunges (per leg)
Partner 2: Farmer’s Hold (2 x 53/35)
Partners switch every 20 Renegade Rows (10 per arm). Keep rotating until team has accumulated 200 lunges. Partner 1 can only perform rows while partner 2 is performing the overhead plate hold.

 

Rehab Lower
For Time
Partner 1: 15 Calorie Bike
Partner 2: DB Push Presses 35/20
*Partners switch every 50 double unders. Keep rotating until team has accumulated 150 Push Presses.
————–
Partner 1: 25 Sit-ups
Partner 2: Bar Hang
Partners switch every 25 sit-ups. Keep rotating until team has accumulated 150 sit-ups. Partner 1 can only perform sit-ups while partner 2 is performing a bar hang.
————–
Partner 1: 10 Renegade Rows (per arm)
Partner 2: Overhead Plate Hold 45/25
Partners switch every 20 Renegade Rows (10 per arm). Keep rotating until team has accumulated 200 Renegade Rows. Partner 1 can only perform rows while partner 2 is performing the overhead plate hold.

Endurance

For Time: 2 Rounds
6 minutes to complete
1000m Run
Remaining Time, Double Unders
-rest 6 minutes-
6 minutes to complete
1000m Row
Remaining Time, Wallballs 20/14
*rest 6 minutes between rounds

Wednesday 7.19.17

Weightlifting Wednesday

Strength
Reverse Lunge: 4 x 6 (per leg)
*Complete 10-20 GHD Sit-ups after each set. Number depends on experience and frequency. If you do GHD Sit-ups on a weekly basis complete 20, if not, then complete 10.
Accessory: 3 Rounds For Quality
10 Seated Good Mornings
25 Hip Extensions (15 weighted + 10 unweighted, if possible)
25 Banded Leg Curls
100′ Suitcase carry (per arm)

 

Lifestyle
Same as Performance
Rehab Upper
Same as Performance

 

Rehab Lower
3 Rounds For Quality
25 Banded Sit-ups
15 Dumbbell Bench Press

 

Accessory: 3 Rounds For Quality
25 Hip Extensions (15 weighted + 10 unweighted, if possible)
25 Banded Leg Curls
100′ Suitcase carry (per arm)

 

Thursday is Bring a Friend Day!

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