WOD/BLOG

Friday, September 12, 2025

…

:45 work / :45rest x 30min

Min 1: GHD Sit-ups 

Min 2: HS Walk / Holds 

Min 3: DU

Min 4: Pulling Movement( pull-ups/mu)

.

Thursday, September 11, 2025

9/11 Remembrance WOD

For time

2001m Run or 2025m Row*

..
Immediately followed by:
9:11 amrap of:
9 DB Thrusters (50/35)
11 TTB

...immediately followed by:

2001m Run or 2025mRow*

* you must run 1 segment and row the other

* the run/row portions may be done individually or shared with a partner

.
Wednesday Septmeber 10, 2025

OHS + Front Squat + Back Squat 

5 reps each @ 50% OHS

4 reps @ 60% 

3 reps @ 70%

2 reps @ 80%

1 rep & @ 85-90%

…

21 Back Squats (65% OHS) + 200m Run

15 Front Squats  + 400m Run

9 OHS + 600m Run  

Tuesday, September 9, 2025

Build to a challenging 8-rep bench press

.

3:00 on / 3:00 off x 4rds 

Rd 1/2 - 25/20cal Row + max reps Bench (60%)

Rd 3/4 - max reps Bench + max cal Row

.

Monday September 8, 2025

5 sets @ 50-70%

1 Hang Power Clean + 1 Power Clean from Below the Knees + 1 Power Clean 

…

Every 2:30 x 15min (6rds)

12/10 cal Bike*

6 BBGO

3 Clean (70%)

*Rx+ 15/12 cal

...

Sunday, September 7, 2025

3rds

1:00 max cal Ski / 1:00 rest

1:00 max sled push* / 1:00 rest

1:00 max Bike erg / 1:00 rest 

1:00max SB carry* / 1:00 rest 

*1 rep = 20'

.

Saturday September 6, 2025

Partner WOD

20 alt. Rounds

Partner 1 completes 1 Devil Press + 3 Push Press + 5 Front Squats  + 7 V-ups

while Partner 2 completes 250/200m Row

Friday September 5, 2025

Min 0-3: 30/25cal Row + max TTB

Min 5-8: 30/25cal  Row + max SADS

Min 10-13: 30/25cal  Row + max Box Jump-overs

Min 16: : for time 

# of TTB + 30/25cal Row

# of SADS + 30/25cal Row

# of BJO’s + 30/25cal Row

.

Thursday September 4, 2025

5/4/3/2/1 Push Press + Push Jerk (50-85% PP)

…

E2MOM x 12min

5 Deadlifts (115/75)(60% S2OH)

4 HPC

3 S2OH

150m Run

…
Wednesday September 3, 2025

‘Jackie’ Benchmark 

1000/800m Row 

50 Thrusters (45/35)

30 Pullups 

. 

Tuesday September 2, 2025

5-sets x 3 Back Squats @ 50-75/80%

Rep 1 - :03 pause at bottom

Rep 2 - 1-1/4 Squat

Rep 3 - Regular tempo

…

25 Lunges + 5 Wall Walks + 25/20 cal Bike

20 Lunges + 4 Wall Walks + 20/16 cal Bike

15 Lunges + 3 Wall Walks + 15/12 cal Bike 

10 Lunges + 2 Wall Walks + 10/8cal Bike

5 Lunges + 1 Wall Walks + 5/4 cal Bike

.

Monday September 1, 2025

Hero WOD - 'Hot Shots 19'

Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

(Compare to past years Labor Day WOD)

6rds for time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 meter Run

.

Sunday August 31, 2025

Compare to 090223 / 090124

E8MOM x 32min (4rds)

Each for time

400/350m row

30 KB Swings (53/44)

20 Wall Balls (20/14)

10 Burpee Box Jumps

.
Saturday August 30, 2025

Partner WOD

3rds for time (30min cap)

60-calorie row

50 DB hang cleans

40 TTB

30 DB thrusters

20 alternating pistol squats 

...

Friday August 29, 2025

:40 on / :20 off x 30min for max calories

Min 1 - Ski 

Min 2 - Bike erg

Min 3 - Row

** target finding a pace/# of cal that you can hold across across all 10rds **

Thursday August 28, 2025

Running Annie 

For time

50-40-30-20-10

Double-Unders

Sit-Ups

*After each round perform a 400m run

…

4rds x :30 each 

Copenhagen Plank / Side Plank

L or Tuck Hang 

Barbell Curls (45/35)

 

Wednesday August 27, 2025

5/5/4/4/3 Box Squats

-> work between 50-75/80% 1rm

…

40/32 cal Row

200' Farmer Carry (2x53/35)

20 HSPU or 40 HRPU 

200'  Farmers Carry 

40/32 cal Row

.

Tuesday August 26, 2025

5 sets @ 40-75%

1 Power Clean + 1 Hang Power Clean + 1 S2OH

…

E5MOM x 4ds 

Rds 1/3

24 Wall Ball (20/14)

16/13 cal  Bike

8 Clean and Jerk (95/65)

…
Rds 2/4

8 Clean and Jerk (95/65)

16/13 cal Bike

24 Wall Ball (20/14)

...

Monday August 25, 2025

Barbell Hip Bridges

5 sets x 6-10 reps increasing load each set 

*superset with 6/arm Gorilla Rows

…

L-Sit or Seated DB Presses

5 sets x 3-5 reps (1 rep = Left/Right/Both) increasing load each set 

*superset with :30 weighted plank 

…

Sunday, August 24, 2025

Alternate with a partner er 5rds each

10/8cal Ski / Bike

8 SADS (50/35)

6 Burpee Pull-ups

8 DB HC+Jk

10/8 cal Bike / Ski

.
Saturday, August 23, 2025

For time 

1000/800m Bike erg

30 KBS (70/44) (53/35)

500/400m Row

30 Goblet Squats

500/400m cal Ski erg

…

Tabata x 9min

Strict Pullups

HRPU’s 

V-ups/Sit-up

...

Friday, August 22, 2025

E3MOM Deadlift

5 @ 50/60%

4@ 70/80%

3@ 85-90%

*all singles (no T+G)

…

3rds of: 250m Row + 15 DB Thrusters (40/25)

Into

2rds of: 250m Row + 12 Walking Front Rack Lunges

Into…

1rd of: 250m Row + 9 Devil Presses

Thursday, August 21, 2025

3rds for max reps

DU

Thursday, August 21, 2025

3rds for max reps

DU

C+Jk (135/95)

DU

TTB

…

Rd 1 - :90s each mvmt/ Rest 3min

Rd 2 - :60 each mvmt / Rest 2min

Rd 3 - :30 each mvmt

…
Wednesday, August 20, 2025

For time:

Option 1: 2-mile run + 2,000-meter row + 1-mile run

Option 2: 1k Run + 1k Row + 1k Run + 1k Row + 1k Run

Option 3: 20min Bike erg + 10min Row + 10min Bike erg

.

Tuesday August 19, 2025

:60 max work / :60 rest x 4rds 
Min 1 - max Hang Power Snatch (95/65)
Min 2 - max BBGO (48/40)
Min 3 - max Rope Climbs 
Min 4 - max Tank Push
...
score each movement individually. 

Monday August 18, 2025

E4MOM x 6rds 

Rd 1/3/5 - 10/8 cal bike + 100’ KB Rack Carry + 100’ KB Farmer Carry + 3 Front Squats(75-80%)

Rd 2/4/6 - 10/8 cal Ski + 100’ KB Rack Carry + 100’ KB Farmer Carry + 3 Front Squats(75%)

...

Sunday August 17, 2025

Partner WOD

'Sweet (and Salty) 65'
* 65 DB step-overs (40/25)
* 65 Pull-ups 
* 65 Walking Lunges
* 65 DB Hang Cleans 
* 65 K2E /K2C
* 65 Front Squats
* 65 Push Presses 
* 65 Burpees 
* 65 cal any machine 

Saturday, August 16, 2025

6rds for time

6 Back Squats (60%)

12 DB Bench Press 

100’ SB Carry (150/100)

250m Run

*rest 2min after each rd*

...

Friday, August 15, 2025

2rds

50’/arm KB Farmer Carry (70/44)

20 WB’s

20/16 cal Bike

20 KBS

into…

2rds

50’/arm Farmer Carry (70/44)

15 WB’s

15/12 cal Bike

15 KBS

into…

2rds

50’/arm Farmer Carry (70/44)

10 WB’s

10/8 cal Bike

10 KBS

…
Thursday, August 14, 2025

5 sets @ 40-75/80% 

1 Clean Pull + Power Clean

…

For max reps

Min 0-7: amrap of

5 power cleans (135/95) 

7 hspu

9 burpees over the bar 

Min 7-10: Rest 3 min 

…

Min 10-17:  amrap

5 power cleans* (135/95) 

7 t2b 

9 bjo’s

*rx+ squat cleans

.

Wednesday, August 13, 2025

5 sets @ 40-75/80%

1 Snatch Pull + Hang Snatch + 1 OHS

….

Benchmark - Nancy

5rds for time

400m Run

15 OHS (95/65)

.
Tuesday, August 12, 2025
EMOM x 30min

** pick a number of cal/ reps that you can do comfortably in :30-:40

Min 1 – GHD Sit-ups

Min 2 - Cal Bike

Min 3 - Pull-up / BMU

Min 4 - Calorie Ski

Min 5 - HS Hold / Walk

Min 6– Cal Row

.
Monday, August 11, 2025

Build to a challenging Push Press 

5/4/3/2/1/1…

…

9 min amrap

1,2,3…Hang Power Cleans (115/75)(60%) 

1,2,3…Front Squats 

1,2,3…Push Press 

24 DU’s

...

Sunday, August 10, 2025

In teams of 2

50cal Row

40 DB thrusters (50/35)

30 Deadlifts (225/155)

600m Run (together)

30 Deadlifts

40 DB thrusters (50/35)

50cal Row

.

Saturday, August 9, 2025

2:00amrap / 1:00 rest x 3rds each

a) 5/4 cal Bike + 10 KBS

b) 5/4 cal Row + 10 DB Hang Snatches

c)  5/4 cal Ski + 10 Goblet Squats

…

4rds

V-ups x 10-20

Push-up Plank hold x :20

Hollow Rocks x 10-20

Plank hold x :20

Rest :60

Friday, August 8, 2025

For time

500/400m Ski

100’ Burpee Broad Jumps

500/400m Row

100m Farmer Carry (70/53)

1000/800m Bike erg

100’ Walking Lunges

400m Run

*Rest 3min

Repeat in Reverse order

.
Thursday, August 7, 2025

5rds 

Weighted Chin-up x 4-6

5 Barbell Front Rack Step Ups (each leg)

… 

3rds each for time

20/16 cal Row 

12 Burpee Box Jump-overs (24/20)

20/16 cal Row

8 Burpee Box Get-overs (48/40)

20/16cal Row 

Rest 2min 

.

Wednesday, August 6, 2025

For time:

3 rounds of: 10/8 cal Bike+ 12/9/6 Shoulder to Overhead (135/95)

Rest 3min and then…

3 rounds of:  10/8 cal Bike + 15/12/9 Hang Power Clean (155/105)

Rest 3min and then…

3 rounds of:  10/8 cal Bike + 21/15/9 Deadlifts(185/125)

..

Tuesday, August 5, 2025

E6MOM x 6rds

Rd 1/3/5 - 3rds: 50 DU + 3 Wall Walks

Rd 2/4/6 - 3rds: 10/8cal Ski + 21/15/9 WB’s

.

Monday, August 4, 2025

10->1 Back Squat (bw)

10 DB Bench Press (50/35)

200m Row

.
Sunday, August 3, 2025

3rds x 4:00 amrap / 2:00 rest

3 Power Snatches  (135/95)*

6 Strict K2E/K2C

9 HRPU

12 Air Squats

*rd 1 - 135/95 (75%)

*rd 2 - 115/75 (65%)

*rd 3 - 95/65 (55%)

.
Saturday August 2, 2025

Partner WOD

Partners accumulate 200cal Bike and 10 alt rds of: 15 DB DL +  10 Walking Lunges + 5 Devil Cln & Jk

Partner A bikes while partner B does a full round your work

.
Friday August 1, 2025

600m Run

30/24 cal Row

20 Box Jumps 

10 Power Cleans (155/105)

100 DU 

10 Power Cleans 

20 Box Jumps 

30/24 cal Row

600m Run

.

Thursday, July 31, 2025

E7MOM x 4

20 GHD sit-ups

200’ Sandbag Carry (150/100)

200’ Tank Push

20cal Ski

Wednesday, July 30, 2025

4rds

a) max set unbr. Strict neutral grip pull-ups

b) 100’ Tank Push /Pull

c) IYT x 6

…

For time

10->1 DB H Sqt Cln (35/20)+  Situps

Into…

1-> 10 Db Thrusters + Situps

Rx+ 40/25 + v-ups

Tuesday, July 29, 2025

5/4/3/2/1/ Strict Press (60-90%)

…

10/8/6/4/2 Front Squat (60-90%)

…

1:00 max Farmer Carry / 1:00 rest x 5rds

Monday July 28, 2025

Min 0-6: 3,6,9…Deadlift (135/95) + TTB 

(rest 3min)

Min 9-14: amrap of: 8 SADS + 8 BJO

(rest 3min)

Min 17-19: max cal Row

(rest 1min)

Min 20-21: max Burpee to plate 

...

Sunday, July 27, 2025

3:00 work / 2:00 rest

Rd 1/4 - 20/16 cal Ski + 20 SADS + max WB’s

Rd 2/5 - 20 WB’s + 20/16 cal Ski + max SADS

Rd 3/6 - 20 SADS + 20 WB’s + max CAL Ski

Saturday, July 26, 2025

For time:

400m Run + 1rd of:  5 Pull-Ups + 10 Push-Ups + 15 Sit-Ups + 20 Air Squats

400m Run + 2rds

400m Run + 3rds

400m Run + 4rds

400m Run

.

Friday, July 25, 2025

10rds for time

9/8 cal Row

6 Burpee over Bar

3 C+ Jk (135/95)

Thursday, July 24, 2025

Sumo Deadlift 5/5/4/4/3 (50-85%)

…

:60 on /:30 off x 4rds each

a) 100m Run + max box jumps

c) 50 DU + max HS Hold

Wednesday, July 23, 2025

5 Push Press + 5 Back Squat @ 60% 1rm PP

4 Push Press + 6 Back Squat @ 70%

3 Push Press + 7 Back Squat  @ 80%

2 Push Press + 8 Back Squat @ 85%

1 Push Press + 9 Back Squat @ 90%

Tuesday, July 22, 2025

10rds

7/6 cal Bike

3 reps gymnastics complex *

1 Snatch (70%)

…

Rx* 1 TTB + 1 CTB + 1 BMU

Rx 1 TTB + 1 PU + 1 CTB

Monday, July 21, 2025

5rds

GHD Hip Ext x 8-10 reps

DB Row x 8-10/arm

100/side FW/WC

…

7min amrap

7 Thrusters (75/55)

7 Pushups

7/6 cal Row

.
Sunday July 20, 2025

Partner Deck of Cards

Hearts - cal Row

Diamonds - DB Hang Squat Cleans (40/25)

Spade - L-sit Press

Clubs - Ring Rows

.
Saturday July 19, 2025

E6MOM x 30min

24/20 cal Ski

18 KBS (53/35)

12 DB Bench Press (50/35)

6 Burpee pull-ups

.
Friday, July 18, 2025

Build to a challenging 
2-rep Power Clean

400m Run 
20 Box Jump-overs 
12 Power Cleans (95/65)(50%)
400m Run 
20 Box Jump-overs 
9 Power Cleans (115/75)(60%)
400m Run 
20 Box Jump-overs 
6 Power Cleans (135/95)(70%)
..

Thursday July 17, 2025

Legends 25.3

5rds for time (cap 12)

25 SADS (50/35)

5 Wall Walks*

50 DU’s

* scale, the number of wall walks down as needed

.
Wednesday July 16, 2025

Build to a heavy 2-rep Front Squat 

.

For time 

Row 1000/900m /  Rest :90

Row 500/450 / Rest :60

Row 250/225 / Rest :30

Row 250/225 /  Rest :30

Row 500/450 / Rest :60

Row 1000/900m

.

Tuesday July 15, 2025

TTB Skills

… 

12 min AMRAP

Legends 25.1

15 Deadlifts 185/125

30 Wall Balls 20/14

15 Toes to Bar

.

Monday July 14, 2025

40/32 cal Buy-in Ski or Bike erg

into...

10-> 1 Strict Pullups 

20-> 2 Pushups 

30-> 3 Situps 

into...

40/32 cal Cash-out Ski or  Bike erg

Sunday July 13, 2025

Every 2:30 x 30min

Station 1 - 50m/arm SA Farmer Carry + 200m Run

Station 2 - 5 Devil Press + 15/12 cal Ski

Station 3 - 100’ Tank Push + 15/12 cal Bike

.
Saturday July 12, 2025

Partner WOD

80cal Row + 80 Deadlifts (135/95)

60cal Row + 60 Power Cleans

40cal Row + 40 Burpee over Bar

20cal Row + 20 C+JK

Thursday July 9, 2025

7rds for time

60’ Double Front Rack Walking Lunge (Rx 40/25) (Rx+ 50/35)

7 Bar MU*

(sub CTB PU's Rd 1-4 and Bar MU Rd 5-7)

.

4rds x :30 each movement

Reverse Snow Angels

KB Deadbugs w/ pullover

Side Plan Hip Pulses (:30/side)

.

Wednesday July 8, 2025

40min amrap

Row 500/400m 
Run 400m
*target is 1rd every 5:00 or less, so scale row / run to distance to be  +/- 2:00 each
** you may sub the bike erg out for the run or the row at 1000/800m

.

Tuesday July 8, 2025

2025 Legends Online Qualifier Workout #1

Min 0-8 - amrap of: 30/25/20 Cal Row + 15/10 burpee over bar

Min 8-10: Rest

Min 10-17:  Establish a 1rm complex for: 1 Snatch + 2 Hang Snatch

** score is reported as rds + reps  / weight (ex: 3rds + 12 reps / 135#)

Our 6-week Spring Food Challenge finished up this past Monday.  We were pleased to hear there were some amazing results:

• many of you have reported losing weight with a number of people losing into the double digits. 
• we also heard that energy levels are up, aches and pains are down and generally people are feeling better than before the challenge.
• when we re-tested the benchmark workout, almost everyone that followed the challenge saw an improvement in their performance, with people shaving off almost 1-2 minutes from just 5 weeks earlier.

The challenge was just the first step in building a new, healthier lifestyle.  We say all the time, doing CrossFit can change your life, but it’s not the workouts that are mainly responsible for this.  What you eat/drink is the most powerful contributor to your health, longevity and performance. Your focus should be eating foods that support good health and performance, while avoiding the ones that don’t. That means every time you put a bite of food in your mouth or take a sip of something, you should be asking yourself does this food have a positive or negative impact on you.

Remember that healthy eating is not all that complicated – just follow these simple rules:

• Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar or seed oil
• Keep intake to levels that will support exercise but not body fat.
• Prioritize protein.  This means in every meal, first pick a significant protein source.  Your plate should be ¼ protein, ½ veggies and the remaining ¼ can be some healthy starch.  For those wanting to build strength and muscle – make that ½ plate for protein and the other half mostly vegetables and barely any starch.
• Stay away from processed food. Though they are convenient and taste good, they offer little nutritional value. They are often high in calories and contain large amounts of unhealthy fats, added sugars, and processed salt.  Processed foods are the main cause of metabolic disease (heart disease, high blood pressure, high triglycerides, pre-diabetes, diabetes, stroke and Alzheimer’s – which has now been dubbed “Type 3 Diabetes”).  

What You Should Avoid...

• Processed Foods (most if not all packaged foods)
• Added Sugar / Artificial Sugar
• Alcohol 
• Processed Grains 
• Vegetable & Seed Oils. Examples are canola, corn, vegetable, soybean, sunflower, safflower, etc. Choose instead olive, avocado, coconut, ghee
• "Healthy" Junk Food / Treats (advertised as low-fat, low sugar but are highly processed)
• Sweetened or Diet Beverages (ex: soda, Gatorade, Snapple, vitamin water, etc.)

Good health is about consistency, so regardless of whether you’ve been following these rules for this past 6 weeks or not, take the advice we’re giving you and make it your long-term plan.  We said earlier that proper nutrition is simple…but that doesn’t mean it’s easy. We all enjoy food and most of our social situations incorporate food/drink. Unfortunately we are bombarded with marketing for foods/drinks that are truly toxic to our bodies. They are appealing to us because they are easy and delicious. The reality is that many processed foods are created and developed to be addictive to your brain, just like many other drugs.

So, moving forward:

• Think about everything you put into your body. Choose productive foods over unproductive foods, as often as you can.
•  Prioritize how that food/drink will make you feel, look and perform over that initial moment of joy that these unhealthy foods may be bringing you. The less sugar and processed food you eat, the less you will desire them (trust us here.)
• Ask questions and socialize your new healthy habits.  The more you talk about it with your Coaches and the other members, the more likely you will be to hold yourself accountable.

...

Monday July  7, 2025

Build to a challenging

1 DL + 1 HPC + 1 FSqt

…

For time - 6/9/12/9/6

Deadlift

Box Jump (24/20)

Front Squat (135/95)

(compare to 070523/071224)

.

Sunday July 6, 2025

 ‘Daniel’ WOD 

Can be done solo or with a partner (share work / run together)

For time:
50 Pull-ups
400 meter run
21 Thrusters(95/65)
800 meter run
21 Thrusters(95/65)
400 meter run
50 Pull-ups

...

Saturday July 5, 2025

EMOM x 24min

Min 1 – 12/9 cal Ski

Min 2 – 6 Back Squats @ 50-60%%

Min 3 – 12/9  cal Row

Min 4 – 6 Burpee Box Get-overs (48/40)

.

Friday July 4, 2025

Class Times - 8a/9a/10a  (no other classes)

7rds of: 

4 Power Cleans (135/95)

17 HRPU / Sit-ups

immediately followed by:

76 Wall Balls 

249 DU’s (for each of America’s 249 years)

....

Thursday July 3, 2025

3 x 8min amrap / 3min rest

400m Run Buy-in

Into an amrap of:

200m Bike or 100m Row

10/8 alt DB Hang Power Clean (50/35)

1 Rope Climb

.

Wednesday July 2, 2025

EMOM x 12

Min 1: 1 Walk Walk + 2 HSPU’s  + 3 Burpees

Min 2: 12/9 cal Ski

...

EMOM x 12

Min 1: 10 Pistols Squats 

Min 2: 10 Hang Snatches (95/65)

...

Tuesday July 1, 2025

For time

CFSD Baseline Retest from 5/20/25

a) 500/400m Row + 40 Air Squats + 30 Sit-Ups + 20 Push-Ups + 10 Pull-Ups

(Rest 2min)

b) 10 Pull-ups + 20 Push-ups + 30 Sit-ups  + 40 Air Squats + 500/400m Row

*scale to 450/350m + 32/24/16/8

 

Monday June 30, 2025

4rds for time

20 DB Deadlifts  (50/35)

15/12 cal Bike

10 DB Step-overs (24/20)

300m Run

Rest 1min 

…

4rds 

5 Strict K2C 

10 KB Side Crunches 

15 Alt Leg V-ups

Sunday June 29, 2025

5x2 Strict Press + Push Press @ 50-90% Strict

…

5x3 Back Squat @ 50-85%

…

EMOM x 10min -  125/100m Row 

.

Saturday June 28, 2025

Partner WOD 

75/60 cal any machine + 75 KBS (53/35)

60/45 cal any machine + 60 SADS (50/35)

45/30 cal any machine + 45 BBJO (24/20)

60/45 cal any machine + 60 DB HC+Jk

75/60 cal any machine + 75 KBS 

.

Thursday June 26, 2025

E7MOM x 4

100’ Tank Push

200’ SB Carry (150/100)

300’ FW/WC 

400/350m Row

…

3 Sets

12 Dumbbell Lateral Raise

12 Dumbbell Curls 

12 Banded Face Pulls

:30 Plank on Rings

.

Wednesday June 25, 2025

E2MOM x 20

a) 6 S2OH + 9 HPC + 12 DL + 15 WB 

b) 800/700m Bike erg

Rx 95/65 / Rx+ 115/75

.

Tuesday June 24, 2025

E5MOM x 30 (6rds)

20/15 cal Ski

15 GHD Sit-ups

10-15 DB Bench Press 

5-10 Strict Pull-ups 

.

Monday June 23, 2024

5/5/4/4/3 Front Squat + Back Squat (50-80% FS)

…

9min amrap

30 DU

20 Air Squats 

10 x 25’ Shuttle Runs 

.

Sunday June  22, 2025

Partners alternate 3 full rds each of a/b

a) 12/9cal Row + 9 DB Thrusters + 6 Deadlifts (185/125) + 3 Burpee Box Get-overs

b) 3 Burpee Box Get-overs + 6 Deadlifts (185/125) + 9 DB Thrusters + 12/9 cal Row

Saturday June 21, 2025

20min amrap

1 Wall Walk

3 Devil Press (40/25)

5 Pull-ups

7 DB Push Press

9/7 cal machine

(Rx+ 50/35)

.
Friday June 20, 2025

Find a 1rm height Box Jump

…

Min 0-5: 20 Box Jumps + 400m Run

Min 5-10: 30 HRPU + 400m Run

Min 10-15: 40 Walking Lunges + 400m Run

Min 15-20: 50 Sit-ups + 400m Run

Min 20-25: 60 Air Squats + 400m Run

.

Thursday June 19, 2025

5 sets

a) 1/arm Turkish Get-up** (increase load each rd if you can)

b) 5x Crossover Symmetry ITYT 

c) 10 Single Arm Ring Row (5 each side)

** sub 50' Sled Push + 50' Sled Pull  + 50' Bottoms Up KB Carry (per arm)

…

3rds for time

33/27 Calorie Row

22 Russian KBS (53/35)
11 Burpee over the Rower

Wednesday June 18, 2025

5x3 @40-70/75% - Snatch Pull + Power Snatch + Hang Power Snatch

…

4x 3min amrap’s

Min 0-3: amrap of: 5 TTB + 5 Hang Power Snatches (75/55)(50%)

Min 4-7: amrap of  6 TTB + 4 Hang Power Snatches (95/65)(60%)

Min 8-11: amrap of 7 TTB + 3 Hang Power Snatches (105/70)(65%)

Min 12-15: amrap of 8 TTB + 2 Power Snatches (115/75)(70%)

Tuesday June 17, 2025

5/5/4/4/3 Box squat

@ 50-75/80%

…

5rds x :30 work / :20 rest

a) 10/8cal Bike

b) max :03 hollow hang + 3 kip swings

c) 10/8 cal Ski

d) max HS Hold

e) 10/8 cal Row

f) max :03 hollow hold + 3 hollow rocks 

.

Monday June 16, 2025

Build to a challenging Clean & Jerk

…

For Time:
50 DU
12 Clean & Jerks  (135/95)(60%)
50 DU’s
9 Clean & Jerks (155/105) (70%)
50 DU’s
6 Clean & Jerks (165/115)(75%)
50 DU’s 

Sunday June 15, 2025

…

E4MOM x 20

15 DB Deadlifts

12 DB Bench Press (50/35)

9/7cal Assault Bike

6 Burpee Pull-ups (any)

…

Still Time to register for the St Anthony's 5k 

This Saturday 6/14 @ 9am  at St Anthony's Church - Oceanside 

Saturday June 14, 2025

…

3:00 work / 2:00 rest x 6 (a/b/c x 2)

a) 20/16 cal Row + 20 WB + max KBS (53/35)

b) 20 WB + 20 KBS + max cal Row

c) 20 KBS + 20/16cal Row + max WB

.

Friday June 13, 2025

Community Cup Workout #1 

As many rounds and reps as possible in 20 minutes of: 

Advanced - 15 Box Jump-overs (24/20) + 10 SADS (50/35) + 5 HSPU

Intermediate - 15 Box Jump-overs (24/20) + 10 SADS (50/35) + 5 HRPU

Rookie/Novice - 12 Box step-overs (20/20)  + 9 SADS (35/20) + 3 HRPU

...

Thursday June 12, 2025

Community Cup Workout #3 (all levels)

In 20 minutes, establish: 

1-rep-max front squat 

1-rep-max hang power clean 

...

Wednesday June 11, 2025

E6MOM x 4 

Rds 1/3  - 24/20 cal Ski + 12 Deadlifts (50%) + 400m Run

Rds 2/4 - 400m Run + 12 Deadlifts  + 24/20 cal Ski

...

Tuesday June 10, 2025

Rd 1 - 2min amrap + 1min rest

Rd 2 - 2min amrap + 1min rest

Rd 3 - 2min amrap + 1min rest

Rd 4 - 3min amrap \

Advanced

Rounds 1/2 + 15 TTB + 15 OHS (95/65) + max cal row

Rounds 3/4 - 10-cal row + 10 OHS + max CTB Pull-ups

Intermediate 

Rounds 1/2 + 10 TTB + 10 OHS (75/55) + max cal row

Rounds 3/4 - 10-cal row + 10 OHS + max Pull-ups

Novice 

Rounds 1/2 + 10 K2C + 10 OHS (65/45) + max cal row

Rounds 3/4 - 10-cal row + 10 OHS + max pull-ups

Rookie 

Rounds 1/2 + 10 sit-ups + 10 OHS (45/35) + max cal row

Rounds 3/4 - 10-cal row + 10 OHS + max ring rows

.

 

Monday June 9, 2025

3rds for time

Station 1 - GHD sit-ups 

Station 2 - SB over Shoulder (100/75)

Station 3 – Cal Bike 

Station 4 - Burpee Box Get-overs (48/40)

Station 5 - Tank Push

Rest 3:00 between rounds

.

Sunday June 8, 2025

5x3 Back Squats (60-75%)

…

:20 work / :15 rest x 5rds 

Strict Pull-ups

Push-ups

Sit-ups 

Air Squats 

.

Saturday June 7, 2025

(Compare to 122223 and 041124)

EMOM x 25 min

Min 1 – 15/12/9/6/3 Thrusters**

Min 2 – 8-12 Burpee to 6” Target

Min 3 – 50 DU’s

Min 4 – 15/12cal Ski

Min 5 - rest

**# reps decrease each round / weight increases 

Men (75/95/115/125/135)

Ladies (55/65/75/85/95)

…
Friday June 6, 2025

4rds 30/25cal Row

20 SA DB Push Press (10/arm)

10 Box Jumps (24/20)

100m KB Farmer Carry (53/35)

.
Thursday June 5, 2025

20min amrap

1,2,3... Wall Walks

4 Deadlifts 225/155 (60%)

7 TTB 

200m Run

Wednesday June 4, 2025

Build to a challenging complex of:

3 Power Cleans + 2 Front Squats  + 1 S2OH

…

10min amrap

2,4,6…Hang Power Clean  (60-65% Part 1)

2,4,6…Front Squat

125/100m Row

.

Tuesday June 3, 2025

Grip Strength Drills / Pull-up Progressions

Perform one set with a pronated grip (pull-up) and the other with a neutral or chin-up grip

2 x :20s hollow hang

2 x :10s flex hang (hold chin over the bar)

2 x 3-5 negative pull-ups (lower down slowly)

2 x 4-10 strict pull-ups

⁃ Those who don’t have pull-ups should use a spotter for assistance

⁃ Those who have high quantity pull-ups can use a weighted 

SLIPS practice (click here to watch a video on SlLIPS)

Scales

L-Sits

Inversions

Planks

Stretching

Monday June 2, 2025

3 sets each for max cal

3:00 amrap / 1:30 recovery

a) 400m Run + max cal Row

b) 400m Run + max cal Ski

c) 400m Run + max cal Bike erg

.

Sunday June 1, 2025

Partner WOD

70/60/50 cal Row 

50/40/30 Burpee over Bar

30/20/10 Clean + Jerk (135/95)(65%)

..

Saturday, May 31, 2025

EMOM x 10min

Min 1: 8 Bench Press @ 60-65%

Min 2: 12-16 KBS (53/35)(70/44)

…

12min amrap

12 WB

9/7 cal Bike

6 MB Sit-ups 

.

Friday, May 30, 2025

4 rds each - build in weight each round

a) Split Squats x 6/leg 

b) SA DB Row x 6-8/arm

c) Bottoms-up KB Carry x 50’/arm

…

10min amrap

1,2,3… Devil Press (40/30)

2,4,6… Wtd Set-ups

100m Run

Wednesday, May 28, 2025

5/5/4/4/3 Deadlift (50-85%)

. 

For time (20min cap)

3rds: 8 DB HC+J (50/35) + 8 V-ups

2rds: 12 DB HC+J + 12 V-ups + 12 BJO’s (24/20) 

1rd: 24 DB HC+J + 24 V-ups + 24 BJO’s + 48/40 cal Row

.

Sunday May 25, 2025

E5MOM x 30min (a/b/c x 2)

a) 20cal Row + 250m Run + 20cal Row

b) 250m Run + 20cal Bike + 250m Run

c) 20cal Bike + 20 cal Row + 20cal Bike 

Saturday May 24, 2025

Partner WOD
20 alternating rds for time
3 Front Squats (115/75)
2 Shoulder to OH
1 Thrusters 
7/5 cal any machine 

...

CFSD Food Challenge Weekend Nutrition Tips: 

Enjoy the Weekend Without Derailing Your Progress

Many people have an easier time staying on track with their nutrition during the week, but on the weekends they let loose. During the week, we are typically busy and structured whereas on the weekends there is more downtime, things are less predictable/structured, and we tend to be more social. To be successful during this challenge, you will need to be consistent over the 6-weeks, which includes the weekends. Given this time of year, staying on track can certainly become more challenging with all the BBQs, gatherings, weddings, graduations, etc., but it doesn’t have to be.  Here are some tips to help you make better choices.

Make a plan.  Think ahead about your weekend plans. Are you going to a brunch, family dinner or party where you know there may not be great food options?  Knowing what’s coming up helps you make thoughtful decisions.   Think about eating a healthy meal before you go, so that you are less like likely to eat things you shouldn’t.   If you do eat out, stay away from making emotional or mindless choices when it comes to food and drink. Just because other people are hitting the breadbasket, having drinks or having dessert, doesn’t mean you need to.  Just remind yourself why you’re doing this challenge and what it will feel like to succeed.

Make sure to prioritize protein and veggies.  No matter the setting, start by filling your plate with protein and veggies first.  Remember the rule is ½ the plate should be veggies and ¼ protein. The protein helps keep you full and veggies are loaded with fiber and nutrients. Fill most of your plate with these and then you can have a small portion of something else. Remember that we are focusing on quality at every meal, so avoid anything with added sugar and/or processed foods.

Replace going out to dinner with cooking at home.  Going out to eat is great, but it’s hard to accurately know what the quality of the ingredients are or how many calories you’re consuming.  Like a certain dish at your favorite restaurant?  Why not try to recreate it at home.  This way you know exactly what you’re eating and how much; you’ll be saving money and maybe it’ll even be fun.

Don’t feel like you’re deprive yourself during the week.  Often people ‘diet’ all week, only to binge on all the things they deprived themselves of.  Part of this challenge is learning to replace the foods that you like that offer little nutritional value with ones that you like that are better for you. Food doesn’t need to be loaded with sugar or additives to taste amazing. Take this challenge time to find foods that make you feel satisfied during the week and you’ll likely not find the desire to binge on the crap over the weekend.

Avoid the alcohol.  Alcohol can increase the risk of binge eating because it obviously decreases your anxiety and inhibitions.  Alcohol can initially lower blood sugar levels which leads to increased hunger and cravings.  Additionally, the negative effects of consuming alcohol can stay with you for more than 24hrs.

You feel like indulging? Go ahead – but limit it.  Let’s face it, though during this challenge, we’re trying to stick to the plan, we’re not looking to be perfect all the time.  What fun is that?  That doesn’t mean that you need to open the floodgates either. Want some dessert at dinner…take a spoonful or two. Want a drink…have one not five – and once not several times during the week.  If you’re being consistent a majority of the time, an occasional indulgence isn’t going to be a major setback but it will slow down your results.  Just note an occasional indulgence doesn’t mean indulging once a day or even once a week – that is not the definition of occasional.  And, to keep yourself accountable – if you are tracking calories/macros, when you do have that indulgence, make sure to track it in your food log.  Not only is it wise to do this from an accountability standpoint, but understanding the caloric impact of that indulgence can actually make you think twice next time.  Plus – we tend to ‘forget’ how many times we went off plan.  

Food Challenge Q+A 

In speaking with many of you this week in class, as well as in reading some of your emails, here are some topics we thought we would touch on.

Energy.  Though eating better quality foods should absolutely make you feel better both physically and emotionally, that may unfortunately not happen right away.  In fact, in the first days/weeks it isn’t uncommon to feel tired and rundown, have a headache, etc.  There a couple reasons.  One, now that you’re monitoring the quality of your foods, you’re likely consuming a lot less calories overall because all the sugary, processed foods are packed with tons of useless calories.  Calories are units of energy – less energy in (at first) and or being in a caloric deficit, will show up as fatigue.  Less calories in means that your body has to look to stored energy to sustain the body.  This means that the body needs to burn fat (in your body as stored energy) for fuel – this results in fatigue.  It passes.  Your body is not used to burning the fat on your body for fuel as you have been generally giving it more than it needs on any given day.   Another reason for feeling tired  is that you’re likely detoxing.  When you detox from any substance, whether it’s drugs, alcohol, nicotine, sugar, chemical food additives, etc., your body is going through withdrawal.  This is why it’s so important that you stay on track when avoiding these things, as to allow your body to detox it all out of your system, so that you’re not on this constant roller coaster of energy. 

Ingredient Labels.  Remember that most of the foods we should be eating, generally come with a short ingredient list – chicken, beef, banana, carrot.  Items that have a large list of ingredients are likely ones we want to avoid.  Food companies are smart and know that people are on the lookout for certain things. For example, ‘sugar’ can come under dozens of different names. Learn to know what you’re reading.  If there’s a bunch of things you don’t recognize – probably a good idea to choose something else. And even better, google it so you learn what it is.

Alcohol. We aren’t specifically asking you to cut out alcohol in this challenge, but if you notice, on your scorecard there is a spot for ‘did you have a drink’.  Reality is, other than making you feel good at that moment, alcohol has a number of toxic and disruptive effects on you.  It effects your hormones, your metabolism, your sleep quality, etc – all of which are likely to lead you to poor food choices.  Plus, those calories do add up.  So, the answer is – understand the ramifications of your choices.  If you are someone that has a drink or two a week at most – try to eliminate the alcohol. If you’re someone that drinks several time a week and/or in large quantity, asking you to go cold turkey may sabotage you.  Consider trying to wean down your drinking over this challenge. You’ll likely see a huge difference if you do.

What to eat when out. When you eat out, though it can be hard to know what you’re actually consuming, there are plenty of good choices.  If you remember that veggies and protein should make of 75% of your meal and then a little starch or carb such as a baked/roasted potato, etc.  Just look for foods that are prepared simply (grilled, roasted, etc).  Avoid anything fried, breaded or that have sauces, etc.  If you don’t see what you want on the menu or need the chef to change something on the menu, just ask. They’re used to it.  It is surprisingly easier than you think to make a special request and most restaurants will honor those requests.

Progress not perfection.  Changing your habits isn’t easy, especially in the first few days/weeks.  It will take time to learn how to replace the bad foods with the better ones.  Don’t get down on yourself if you have some slip-ups.  Having a ‘perfect’ scorecard in Week 1 isn’t as important as slowly and consistently developing better habits over the 6 weeks.  This is a journey. Little by little – a little becomes a lot. 

Can I eat grains? Grains (wheat, corn, oats, barley, rice). Grains entered the scene a lot longer after humans did - by most estimates (do not rely on AI, please to look this up!). Grains appeared between 25,000 to 50,000 years ago which is relatively new to the human genome.   We humans are estimated to have evolved between 2 and 6 million years ago so the gap in when grains came to be isn’t enough time for our human digestive systems to have altered enough to properly digest them.   While oats, rice and corn are naturally gluten-free - rice contains anti-nutrients and lectins which are anti-predatory compounds to ‘protect’ them; many people do not digest rice well and don’t even know this is happening.  As for corn - today’s corn is mostly GMO (genetically modified) and nothing like corn of our ancestors.  For the mothers of the group - do you remember when you gave your infant corn for the first time? How did that poopy diaper look? The corn came out just as exactly as it went into the baby’s mouth - and this is a tell-tale sign that corn is not easily digested by the body and rather disruptive to our intestinal tracts.  Many people have made the connection that eating popcorn can leave them with what I call ‘gut rot’ and let’s just say that is not fun!  Oats are the safest however are often processed in a facility with gluten.  As for barley and other grains - they contain gluten..which is absolutely problematic for most humans even if they can handle it digestively.  Having said this - gluten in our country is at 12% in our flours/grains however in the EU and Asia - it is still at 4%.  Most grains in our country are GMO and designed to have a higher gluten count… so those of you who are sensitive to gluten but are fine in Italy or Ireland - you are not imagining it.  As it relates to this challenge - consuming grains (gluten free or otherwise) is a YMMV (your mileage may vary).  As with past challenges we always strongly suggest to our athletes to remove all gluten and grains from their diet for the duration of the challenge to see if any odd inflammatory issues seem to improve, joint pain gets better, if bloating abates or skin disruptions improve (Coach Kathy gets eczema and/or psoriasis when she consumes gluten).  Recommendations shift workers who works at night. - It is true that the human body optimizes hormones based on the circadian rhythm of sunrise/sunset.  While food quality and the thermodynamics of food cannot be ignored (ie., non-processed foods + caloric intake to not exceed energy expenditure) - it is agreeable that eating with the sun is always better than eating overnight or late at night.  In the case of shift workers who work a couple of days on - and then a couple of days off — or even 1 day on/1 day off - just honor the circadian rhythm of meals properly on your off day.  If you are working 5 night shifts straight in a 12 hour format - then you can only do what can you do.   To make the best of the situation, eating your larger meal at the part of your schedule that is closest to day light hours would be a better bet (ie., if you are working 7pm-7am - then eating from 5am to 7am if you have a break or immediately after shift would be wise).  Adapt that eating window regardless of shift time (8pm-8am, 10pm-10am, etc).  Focus on larger meals nearest the most “light time” if you are able.  Weight loss can still happen if you are a shift worker - it just means that paying closer attention to the quality of your food and the macronutrient protein being your super star is important and should be prioritized.

Memorial Day MURPH 

Heat Times - 8a / 915a / 1030a

CFSD BBQ - 11:30a

Memorial Day is just around the corner (May 27th), and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.  This workout itself was Michael’s favorite workout to do, which is why every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together to push through this tough workout. Click here to learn more about Lt. Murphy’s story.

WHY HERO WODS ARE IMPORTANT

Obviously, first and foremost, Hero WODs pay tribute and honor to those who have given the ultimate sacrifice. For a community built around fitness and hard work, a few moments of silence just isn’t enough. We show our love and respect through our sweat, labored breathing and ripped hands. CrossFitters show love and respect a little differently than most. We do so by displaying our mental and physical fortitude, by pushing ourselves to uncomfortable places in an attempt to say ‘thank you for your sacrifice’.

The Murph Hero WOD is a challenging workout that requires takes most people 46-60+min to complete. Like any workout we do, Murph can be easily scaled to suit anyone’s ability level, as the work can be broken up into smaller pieces or shared with a partner.

Murph is a Memorial Day tradition at CFSD, so we hope each and every one of you chooses to join in.  Heat times for Murph this year will be: 8am / 915am / 1030am with a CFSD BBQ to follow at 1130am.  Family and friends are welcome to join in on the workout and the bbq.

 

Friday, May 23, 2025

EMOM x 25

Min 1 - 15-20 GHD Sit- ups

Min 2 - 100’ Tank Push 

Min 3 - 150’ SB Carry (150/100)

Min 4 - 15-20 SADS (50/35)

Min 5 - rest 

Thursday, May 22, 2025

4rds for time

12 Walking Rack Lunges

6 Strict WFHSPU 

12 Box Jump Overs 

6 Bar MU 

.

              CFSD will be running the St. Anthony's 5k as a Team.  

Use the QR code below or click this link to register 

Register under Team CrossFit Seize the Day (CFSD)

 

 _______________________________________________________________

Wednesday, May 21 2025

Every 5:00 x 4rds
15/12 cal Ski

12 Deadlifts (135/95)

9 Hang Power Cleans

6 S2OH

15/12 cal Bike erg

.

 

Memorial Day is just around the corner (May 27th), and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.  This workout itself was Michael’s favorite workout to do, which is why every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together to push through this tough workout. Click here to learn more about Lt. Murphy’s story.

WHY HERO WODS ARE IMPORTANT

Obviously, first and foremost, Hero WODs pay tribute and honor to those who have given the ultimate sacrifice. For a community built around fitness and hard work, a few moments of silence just isn’t enough. We show our love and respect through our sweat, labored breathing and ripped hands. CrossFitters show love and respect a little differently than most. We do so by displaying our mental and physical fortitude, by pushing ourselves to uncomfortable places in an attempt to say ‘thank you for your sacrifice’.

The Murph Hero WOD is a challenging workout that requires takes most people 46-60+min to complete. Like any workout we do, Murph can be easily scaled to suit anyone’s ability level, as the work can be broken up into smaller pieces or shared with a partner.

Murph is a Memorial Day tradition at CFSD, so we hope each and every one of you chooses to join in.  Heat times for Murph this year will be: 8am / 915am / 1030am with a CFSD BBQ to follow at 1130am.  Family and friends are welcome to join in on the workout and the bbq.

__________________________________________________________________

Our CFSD Food Challenge formally kicks off tomorrow. In class, I have been talking it up for the past couple of weeks, to make sure everyone was ready to hit the ground running.  A number of you have had questions on some of the specifics, so I will be sharing those questions and the answers to them at the end of this email.

Before we go into challenge Q+A, I wanted to talk about why you should be doing this challenge, because some of you told me for one reason or another, that you weren’t sure this challenge was for you.  My answer to that, is I assume you joined CFSD, not just because I am the coolest CrossFit Coach ever, but because you had some life goals for yourself. Doing the type of workouts we do will definitely help make you a physical badass, but you really want to make life-long changes to your health, it’s all about what you’re choosing to put INTO your body. This challenge aims to help you learn to identify which food and drinks are better choices and give you some structure and support to start building new habits.  Obviously, the more consistently you are at making better food choices, the quicker/better the results will be, but just do the best you can. Focus on progress, not perfection. I am asking you not to sabotage yourself before we’ve even gotten started.  Tomorrow is Day 1. Just get started and see where it takes you. You’ll be glad you did!

Challenge Q+A

⁃ Can I have coffee?  There is no limitation on coffee, tea, etc (meaning caffeine).  But, you do need to be cautious about adding stuff to it.  A ‘milk’ product (dairy/almond/etc) is allowable, but added sugar and chemicals are not, so make sure and read your labels.  Also, though there is no limit to caffeine, be aware that caffeine consumption can affect your sleep quality and poor sleep can affect your nutrition choices the next day.

⁃ Can I eat rice/quinoa?   We are not asking you to avoid grains in this challenge (spoiler alert: quinoa is not a grain anyway - it is a seed), though for some individuals, grain can be hard to digest and can lead to digestive issues. Just make sure that your priority at every meal is protein and veggies first and then a little bit of a grain or starch.  Grains and quinoa can be very calorie dense and it’s easy to overeat them since they really do not provide satiety.

⁃ What if I can’t be perfect?  As stated earlier, you should strive to make better choices as often as possible.  Each time you put food in your mouth, it’s a choice.  If you plan correctly and know what a good choice is versus a poor choice, you should be able to make better choices.  A lot of food choices we make are emotionally driven. You’ve had a long day. You have lots of stresses in your life. You’re tired, depressed or overwhelmed and you want something to make you feel better.  You feel you deserve that cake, ice cream, frappucino, glass of wine, etc.  It’s not that you don’t deserve them…it’s just that some pleasurable foods, come with negative ramifications.  If you find yourself making an emotional food choice, try to put it off for a few minutes by doing something else.  Good chances are that the urge will pass, and you won’t even miss it.

⁃ Can I eat chocolate?  Most chocolate contains a lot of sugar and many of them contain a lot of fillers as well.  If you’re hankering for something sweet, you can consider a small piece of dark chocolate-85% or darker (note: a piece doesn’t mean the whole bar).  Remember though, the goal here is eliminate your desire for things that are sweet.  Sugar is highly addictive. The less of it you eat, the less you will desire.  

⁃ Do I need to weigh and measure my food?  In week 2 of this challenge, we are asking you to focus on the quantity of the food you eat each day.  It’s like balancing your bank account. Spend more than you make, you’re in debt. With food, it’s the opposite.  You need a certain number of calories every day.  Eat more than you need, you gain weight.  Eat less you need, you lose weight. Weighing and measuring is the only accurate way to know if you’re consuming the right amount. This doesn’t mean you’ll be doing this for the rest of your life – but for this challenge, it’s the best way to learn what your food quantity should look like.

⁃ What if I don’t cook?  It’s always better to prepare your own meals rather than ordering out or eating prepackaged garbage.  Whether you don’t have the time, don’t like to cook or just suck at it, there are a number of options for you.  There are a number of meal prep companies such as Belkis Bites (who delivers to our gym), Redefine Meals, Factor, HummusFit, etc that will deliver already cooked meals to you.  Each meal will have the calorie and macro count on them for your tracking. Other companies will deliver already measured and prepared ingredients to you, so that you can cook them without the shopping/prep. Whatever your situation is, a little preparation ahead of time will go a long way in your nutritional success.

...

Tuesday, May 20, 2025

CFSD Baseline - we will be re-testing this workout after our Spring Food Challenge

For time

a) 500/400m Row + 40 Air Squats + 30 Sit-Ups + 20 Push-Ups + 10 Pull-Ups

(Rest 2min)

b) 10 Pull-ups + 20 Push-ups + 30 Sit-ups  + 40 Air Squats + 500/400m Row

*scale to 450/350m + 32/24/16/8

...

Monday, May 19, 2025

5x3 OHS

Rep 1 - :03 down + :03 pause

Rep 2 - :03 pause

Rep 3 - regular tempo

…

5x2 Snatch Pull + Snatch

…

5min amrap

6 TTB

9 Power Snatches

(rest 2:30)

5min amrap

6 TTB

9 OHS

....

Sunday May 18, 2025

3rds

Run 400m + 50m/side FW +WC

Row 500/400m + 50m Burpee Broad Jump

Bike 1000m + 20 KBS + 20 Goblet Squats

Saturday May 17, 2025

4min on/2min off x 4rds: 
15 Push Press (115/75)(60% 1rm)
15 Back Squats

15/12cal Ski/Bike

max Wall Balls in remaining time

Friday, May 16, 2025

Bench Press 5/5/4/4/3/3

…

10 -> 1  SADS (50/35)

10 - > 1 DB Box Step-ups

125/100m Row 

.

Thursday, May 15, 2025

Min 0-7:  amrap of: 200m Run + 7 Strict Pull-Ups

Min 7-14: amrap of: 200m Run + 14 Push-Ups

Min 14-21: amrap of: 200m Run + 21 Air Squats

Min 21-35: amrap 200m run + 1rd. of ‘ Cindy’

..

Wednesday May 14, 2025

Build to a heavy C+Jk

…

1min max C+Jk (50%)

Rest 1min

2min max C+Jk (62-65%)

Rest 1min

3min max C+Jk (75-80%)

..

Tuesday, May 13, 2025

4rds x 1min work / rest

a) Rope Climbs (Rx+ Legless)

b) Standing Bike Erg (Standing, Damper 7-8)

c) Weighted Plank

…

For time

2000/1800m Row 

*every 500/450m perform 15 burpee over rower

.

Monday, May 12, 2025

For time

100 DU”s 

into...

10-9-8  Front Squats (95/65)(40%) + TTB

7-6-5  Front Squats (115/75)(50%) + TTB

4-3-2-1 Front Squats (135/95)(60%) + TTB

into...

100 DU’s 

...

Sunday, May 11, 2025

3rds with a partner

20cal Row

20 Devil Press (35/25)

30cal Row 

30 DB Step-overs  (24/20)

40cal Row

40 Box Jumps

.

Saturday, May 10, 2025

E8MOM x 32min (4rds)

Each for time

Rd 1/3 - 400m Run + 30 KB Swings (53/44) + 20 HRPU + 10 Deadlifts (50%)

Rd 2/4 - 10 Deadlifts + 20 HRPU + 30 KB Swings + 400m Run

.

Friday, May 9, 2025

Build to a 1rm Strict Press

…

3:00 work / 2:00 rest x 4 rds

Rd 1/3 - 15/12cal Ski + 10 DB Thrusters (50/35) + 5 Burpee Pull-ups + max cal Row

Rd 2/4 - 15/12cal Row + 10 DB Thrusters + 5 Burpee Pull-ups + max cal Ski

.

Thursday May 8, 2025

10min amrap

1,2,3…Wall Walks

1,2,3…Power Cleans (75%)

10/8cal Row

Wednesday, May 7 2025

4rds (not for time)

a) 6/leg KB Goblet Lateral Step Ups

b) 6-10 Neutral Grip Pull-ups

c) 100’ Tank Push/Pull

.

For time

20 GHD Sit-ups + 150’ Farmer Carry Walking Lunges (50/35) + 400m Run

30 alt. V-ups or Hollow Rocks + 100’ Rack Walking Lunges + 400m Run

40 B-fly Situps + 50’ OH Walking Lunges + 400m Run

Tuesday, May 6, 2025

5x3

BTN Snatch Grip Push Press/Snatch Balance/OHS

…

5x3 Snatch (40-70%)

High Hang/Mid-thigh/Below the Knee

…

For time

10 -> 1 Hang Power Snatch (75/55)

30 DU

.

Monday, May 5, 2025

5x5 Back Squats (50-75/80%)

…

5 sets - increase weight each rd

5/arm Gorilla Rows + 5 tempo dips

…

5min max cal Assault Bike

(EMOM 5 Burpees)

Sunday May 4, 2025

Partner WOD

60-40-20

Cal Row

Wall Balls

KBS

Cal Ski

CFSD SPRING FOOD CHALLENGE

Hey everyone - we hope that you’re as excited as we are to welcome the warmer weather and with the beautiful springtime weather, we’d also like to welcome you to the CFSD Spring Food Challenge. Our goal is to help each one of you develop a realistic, goal-oriented, approach to your own nutrition and to help you to come out it with a better understanding about how different things in your diet affect your body, your overall health, and your performance.  What’s good, what’s bad, and why.  It is essential that you start to holding yourself (and each other) accountable for your choices.  Ultimately, it’s  about finding what works best for you and your goals, and making informed decisions about how you fuel and treat your body.  

The Challenge will run for 6 weeks. Week 1 (May 5-11) will be an ‘orientation’ week during which we will introduce the rules and start to share some basic concepts.  The goal this 1st week is to create the right mindset and set you up for success. The actual challenge will run 5/12 through 6/22 with each week adding a new focus/task.

Week 1 - will focus on quality 

Week 2 - will focus on quantity 

Week 3 - will focus on timing

Week 4-6 - will focus on putting all 3 together

This challenge is open to all CFSD members, as well as any family or friends that you would like to share it with. We hope everyone will take full advantage of this challenge, because when you finally learn how properly prioritize your nutrition, you will be rewarded with a life of health and happiness.  

Keep an eye out in the next few days for more details….

...

Saturday May 3, 2025

4 Sets

10 Dumbbell Incline Bench Press  + 10 Deficit Push

…

Alt w/ a partner for 4rds

a) amrap*: 6 DB Deadlifts  6 Hang Cleans + 6 S2OH (35/25)

b) 400m Run 

*decrease the amrap by 1 rep each round 

 

Friday May 2, 2025

Min 0-8
amrap of:
3 BJO’s (24/20)
4 SADS (50/35)
5 TTB

min 10-18
amrap of:
2 Bar MU’s
3 BJO’s
4 DB HC+JK

Thursday May 1, 2025

(Compare to 042424)

5/10/15

Front Squats + HSPU  + Cal Row

*Rest 2 min*

15/10/5

Cal Row  + Pull-ups + Front Squats

Rx 135/95

Wednesday April 30, 2025

Build to a challenging 2-rep Power Clean

 .

For time (cap 15 min)

800m Run

100/80 Air Squats to target (EMOM 3 Power Cleans 135/95)(65% 2-rep max) 

800m Run

.

Tuesday April 29, 2025

EMOM  x 10min (5rds)

Min 1 - 50 DU’s

Min 2 – 2-4 Wall Walks or 40’ HS Walk 

**2min rest**

EMOM x 8min (4rds)

Min 1 – 12/10 cal Row 

Min 2 - 5-10 Strict Pull-ups

**2min rest**

EMOM x 12min (3rds)

Min 1 - 100’ Sled Push 

Min 2 – 12/10cal Row

Min 3 - 6 BBGO’s (48/40)

Min 4 - Rest  

.

Monday April 28, 2025

5x3 Deadlifts @ 40-75%

Rep 1 - pause in both directions

Rep 2+3 - touch + go

...

5rds for time
7 Deadlifts (225/155)
200m Run 
7/5cal Bike
Rest 1min

(Compare result to 041324)

.

Sunday, April 27, 2025

4 sets for max reps of:

1min max cal Ski

1min max Burpees

1min max Box Jumps (24/20)

Rest 1min

…

4 sets 

Barbell ’21’s’

SA KB Carry x 50’/arm (ahap)

100’ SB Carry 

Saturday, April 26, 2025

E4MOM x 20

Rd 1/3/5 

50’ Walking DB Lunges (40/25) + 15 DB Push Press  + 200m Row

…

Rd 2/4/6

15 GHD Sit-ups + 15 SADS  + 200m Run

.

Friday, April 25, 2025

E2MOM x 20

30 DU + 10 TTB + 3 Hang Squat Cleans*

*start at 50% and make small jumps each round

*3-reps in rds 1-5. 2-reps in rds 6-10

.

Thursday, April 24, 2025

Build to a challenging 5-rep Bench Press

…

E6MOM x 24min

400m Run + amrap Cindy

.

Wednesday, April 23, 2025

10-9-8-7-6 Clean & Jerk (135/95)

100m Run

5-4-3-2-1 Power Snatch 

100m Run

.

Tuesday, April 22, 2025 

5/5/4/4/3 Back Squats (60-85%)

.

5/5/4/4/3 Push Press (50-85%)

..

27/21/15/9

Cal Row

KBS (53/35)

Monday, April 21, 2025

E10MOM x 40min

500/450m Ski

1000/900m Bike erg

500/450m Row

*goal is to keep a consistent pace across all 4rds (or) to make your splits slightly quicker each round

.

Sunday April 20, 2025

Partner Easter WOD

Pick a yellow, purple and blue egg

Yellow is cardio

Purple is weightlifting

Blue is gymnastics

…

24min amrap - split work with partner

50 Yellow Egg

40 Purple Egg

30 Blue Egg

 

Saturday April 19, 2024

For time - split work with a partner

40 cal Bike + 40 Wall Balls + 60 Box Jump-overs 

60 cal Bike + 60 Wall Balls + 90 HRPU + 

80 cal Bike + 80 Wall Balls  + 120 Sit-ups

.

Friday April 18, 2025 

For time

2rds each:

10 TTB + 5 Front Squats (135/95)

10 TTB + 4 Front Squats (155/105)

10 TTB + 3 Front Squats (165/115)

10 TTB + 2 Front Squats (185/125)

...

Thursday April 17, 2025

Grip Strength Drills / Pull-up Progressions

Perform one set with a overhand grip and the other with a neutral grip

:20s bar hang

:10s flex hang (hold at the top)

3-5 negative pull-ups (lower down slowly)

5-10 strict pull-ups

⁃ Those who don’t have pull-ups should use a band or spotter for assistance

⁃ Those who have high quantity pull-ups can use a weighted vest/belt

…

For time

30/25 cal Bike erg

25 KB SDHP

30/25 cal Ski

25 Goblet Squats

30/25 cal Row

25 KBS

Wednesday April 16, 2025

4x10 Barbell Rev Lunge (5/side)

Superset w/ 20 lateral monster band steps (10/side)

…

4x10 Glute Hip Bridges (floor)

Superset w/ 10 wtd lateral step-ups (5/leg)

…

4x4 L-sit Press (1 rep = Left/Right/Both)

Superset with 10 up/down planks

.
Tuesday April 15,2025

E2MOM x 20

1 Rope Climb (Rx+ Legless) 

2 Power Cleans  (155/105)

3 Burpee over Bar

4 Deadlifts 

Monday April 14, 2025

10->1 Back Squats (50-60%)

250m Run

.

Sunday April 13, 2025

Partner WOD - in teams if 2 perform as many reps as possible. Only one partner works at a time. Break work up as needed: 

...

Min 0-6: Max calorie row

Min 6-11: Max Shoulder to OH (115/75)

Min 11-16: max calorie row

Min 16-20: Max Sit-ups

Min 20-24: max calorie row

Min 24-27: Max HRPU

.
Saturday April 12, 2025

6 x 3:00 work/ 1:30 min rest (a/b/c/a/b/c) for max reps/cal
a) 20/16 cal Ski erg + 20 WB’s + max KBS 
b) 20 WB’s + 20 KBS + max cal Ski 
c) 20 KBS + 20/16cal Ski + max WB’s

** extra :90 rest after 1st rd of a/b/c **

Friday April 11, 2025 

In 20min row for max meters

E2MOM incl. min 0:00 perform:

5 Deadlifts (185/125) + 6 HRPU + 7 TTB

.
Thursday April 10, 2025

4rds 
7/leg pistol squats 
7 strict pull-ups 
7 front squats (155/105)
21/17 cal Bike/Ski*
....
Rd 1/3 Bike
Rd 2/4 Ski

Wednesday April 9, 2025

5 Hang Power Cleans*

5 Burpee Box Jumps (24/20)

5 Power Snatches

5 Burpee Box Jumps

** increase weight each round or in rds.

M 75/95/115/125/135

W 55/65/75/85/95

Tuesday April 8, 2025

5x3 Strict Press + Push Press + Push Jerk

…

For time:

42cal Row + 21 DB OH Walking Lunges + 21 S2OH (95/65)

30cal Row + 15 DB OH Walking Lunges + 15 S2OH (115/75)

18cal Row + 9 DB OH Walking Lunges + 9 S2OH (135/95)

.
Monday April 7, 2025

4rds x :30 work /:20 rest

a) 10/8 cal Bike

b) max Kip Swing Complex (3 kips swings + :03 hold)

c) 10/8 cal Row

d) max Hollow Complex (3 rocks + :03 holds)

e) 10/8 cal Ski

f) max DU’s

…

Back Squats 3x10 @ 50-60%

...

Sunday April 6, 2025

Partner WOD

Alternate full rds with a partner for 30min

3 Deadlifts (135/95) + 3 HSPU

2 Hang Power Cleans + 2 Burpees

1 Clean and Jerk + 1 Wall Walk

Saturday April 5, 2025

1 partner Rows while...
1 Partners does a full round of:
10 SADS
10/8 cal Ski
10 DB Hang Clean + Jerk

Work until 5k meter are accrued on the rower

Friday April 4, 2025 

5x3 Tempo OHS

Rep 1 - :03 down + :03 hold

Rep 2 - :03 hold

Rep 3 - regular tempo

…

Benchmark ‘Nancy’

5rds for time

400m Run

15 OHS (95/65)

.
Thursday April 3, 2025

Barbell Box Step-ups (24/20)

4 sets x 6/5/4/3 (per leg)

*start at 75/55 and increase load each set

….

E5MOM x 20

20 GHD Sit-ups 

15/12 cal Ski

10 Box Jumps (24/20)

5 Burpee Pull-ups 

Wednesday April 2, 2025

Barbell Tabata 

:20 work / :10 rest x 5rds

- Deadlifts

- Hang Power Cleans

- SH2OH

- Clean & Jerks

(Rest 1 min)

*Men  (75/95/115/125/135)

*Women (55/65/75/85/95)

----

Box Front Squat @ 5/5/4/4/3 50-80%

....

Tuesday April 1, 2025

Strict Ring MU Drills*

*Sub 4-5rds x 5 Strict / Weighted Pull-ups + 5 Dips + 10 Banded Face Pulls

…

E4MOM x 20min

21 KBS (53/35)

15/12 cal Bike

12 KB Snatches

9/7 cal Bike

Monday March 31, 2025

Barbell Hip Bridges 5 sets x 8 reps

*superset with 8/arm SA DB Row

…

Barbell Bench Press 5 sets x 8 reps (50-80%)

*superset with 8 DB Pull-overs 

.

Sunday, March 30, 2025

For time - 3rds of Partner ‘Jackie’ 

1000m Row + 50 Thrusters (45/35) + 30 Pull-ups

1000m Row + 50 Thrusters (75/55) + 30 Pull-ups 

1000m Row + 50 Thrusters (95/65) + 30 Pull-ups

.

Saturday, March 29, 2025

3rds for time

500m Run + 200m Farmer Walk (70/53)

500m Run + 100m SB Carry (100/75)

500m Run + 50m Walking Lunges

.

Friday, March 28, 2025

6x 3min amrap’s w/ 1min rest in between each

1. 1min Ski + 1min WB + 1min Ski
2. 1min Bike erg + 1min KBS + 1min Bike
3. 1min Row + 1min HRPU + 1min Row
4. 1min WB + 1min Ski + 1min WB
5. 1min KBS + 1min Bike + 1min KBS
6. 1min HRPU + 1min Row + 1min HRPU

Thursday, March 27, 2025

2rds : 30 DU + 15 TTB + 5 Squat Snatches (95/65)

(Rest 1min)

2rds : 30 DU + 10 CTB + 4 Squat Snatches (115/75)

(Rest 1min)

2rds : 30 DU +  5 Bar MU + 3 Squat Snatches (135/95)

.

Wednesday March 26, 2025 

3/3/2/2/1 - Sumo DL + DL (50-80/85%)

...
3:00 on / 1:00 off x 3rds 
3 DL (225/155)*
5 Burpee over Bar
7/5 cal bike
...
*Rd 2 - 2 reps at 275/185
*Rd 3 - 1 reps at 315/205

Tuesday, March 25, 2025

E2MOM x 4rds

a) 200m Run + max Hanging ‘L’ hold

b) 200m Run + max HS Hold 

c) 200m Run + max KB RDL’s

.

Monday, March 24, 2025

5/5/4/4/3 Box Squats (50-80%)

… 

5/5/4/4/3 Seated Press (50-80%)

…

For time - Row 100m/200m/300m/400m/500m (rest 1min in between each)

.

Sunday, March 23, 2025

2min on / off

a) 5 Devil Presses + 10 DB Step-overs + max cal Row

b) 5 DB Manmakers + 10 DB Step-overs + max cal Row

c) 5 Renegade Rows + 10 DB Step-overs + max cal Row

d) # cal Rowed in ‘a’ + 10 Box Jumps + max Devil Presses 

e) # cal Rowed in ‘b’ + 10 Box Jumps + max DB Manmakers 

f) # cal Rowed in ‘c’ + 10 Box Jumps + max Renegade Rows

 .

Saturday March 22, 2025

Build to a challenging:


DL + HPC + DL

...

10 -> 1 H Power Cleans (60%)

10 -> 1 Pull-ups

100m Run

.

Friday, March 21, 2025

3rds x 2:00 work / rest

a) 15 GHD SIt-ups + max distance Tank Push

b) 15/12cal Ski + max BBGO(48/40)

Thursday, March 20, 2025

Wall Balls

TTB

Cal Bike

3rds of 10 reps each

Directly into…

2rds of 15 reps each

Directly into…

1rd of 30 reps each

.

2025 Intraumral Open 25.3 Leaderboard

Final comments from Commissioner Kelly on the 2025 CFSD Intrumural Open...

I. AM. SO. IMPRESSED.  It has been great to be a fly on the whatsapps and watch the team spirit, enthusiasm and banter among the teams. Some of you are fiercely competitive.  Everyone had fun.  I love the fact that team members have forged new gym friendships with people they hadn't necessarily met before (mornings, meet evenings, weekends, meet weekdays).  It has been a fun and spirited three weeks.  This week I am awarding all three teams 10 points for spirit.  Congratulations all.

2025 Intraumral Open Final Score

And the winner is...The Purple & Brown Sprinkled Snatchers 

Wednesday March 19, 2025

Min 0-10: 1mile run + max C+Jk (135/95)
Min 13-20: 800m Run + max C+Jk (115/75)
Min 23-27: 400m Run + max C+Jk (95/65)
...
scale the run distance to finish with 1-2 min to do the ‘work’

Tuesday, March 18, 2025

5rds x 10 reps each (not for time)

Bench Press

Flat Bench Leg Raises

Inverted Row

…

For time

10->1 Back Squats (135/95)(40%)

25 DU’s 

.

Monday, March 17, 2025

E5MOM x 30min - 3:17 amrap 

a) 17cal Ski + amrap of: 3 Burpee Pull-ups + 17 KBS 

b) 17cal Bike + amrap of: 3 Burpee Pull-ups + 17 SDHP

c) 17cal Row + amrap of: 3 Burpee Pull-ups + 17 Goblet Squats 

*pick up each set where you left off 

. 

Sunday March 16, 2025

10k Bike erg in teams of 2 

Partner 1 bike while partner 2 

Does 200m Row + 10 HPC + 10 S2OH

 

Saturday, March 15, 2025

Partners alt for 5rds each 

10/8 cal Ski

20’ OH Plate Lunges (45/35)

10 Plate to OH

20’ OH Plate Lunges

10/8 cal Ski

Friday, March 14, 2025

Back Squat E3MOM x 15

Set 1 - 5 reps @ 75%

Set 2 - 4 reps @ 80%

Set 3 - 3 reps @ 85%

Set 4 - 2 reps @ 90%

Set 5 - 1 rep @ 92-95%

…

10 minute amrap

10 WB’s

10 KBS

.

Thursday, March 13, 2025

E5MOM x 4

Rd 1 - 500m Row + 15 Burpee over Rower  + 9 S2OH (115/75)

Rd 2 - 1000m Bike erg + 15 TTB + 9 S2OH (115/75)

Rd 3 - 9 S2OH + 15 Burpee over Rower + 500m Row

Rd 4 - 9 S2OH + 15 TTB + 1000m Bike erg

.

Week 2 Intramural Open Standings

After Week 2, Team Sriracha has jumped out to a lead by earning as many points for 25.2 as the other two teams combined.  Things are still close though and with massive points available in Week 3, its still anyones game to win!

Commissioners Notes -  Another great week of camaraderie, competition and championing each other.  Amazing double unders, pull-ups, muscle-ups and attempts at them.  The faces of 25.2 from Kathy's awesome pics showed determination and grit. And how about those younger spectators? Too cute.  I am impressed by everyone's performance this week.  The dodge ball, the pop a shot, the onesie (!), all the lifting donut shirts (I could probably be bribed with a Boston Cream... 😉) and the startling amount of neon attire that exists in both Chief's and Ania's closets!  I am awarding 10 spirit points to the Donut Snatchers, 9 to the red hot Sirachas and 9 to the Neon Ninjas. 

Wednesday March 12, 2025

Build to a challenging: PC + F Sqt + Sqt Clean

* not touch and go

...

For time 

600m Run + 15 Power Cleans (135/95)*

400m Run + 12 Front Squats

200m Run  + 9 Squat Cleans 

*scale to 60-65% Part 1

 

Tuesday March 11, 2025

HSPU Practice

…

9min amrap

3 Deadlifts (50-60%)

5 HSPU

7/5 cal Bike 

Monday, March 10, 2025

5rds each.

a) 6/leg DB Split Squat

b) 6/arm Gorilla Row

…

:40 on / :20 off  x 20

Min 1- max cal Ski

Min 2 - max KBS

Min 3 - max cal Row

Min 4 - max KB Deadbugs

Sunday, March 9, 2025

10/8/6/4/2 Bench Press

• Superset w/ full hang ring rows

For time

21-15-9 HRPU + Air Squat

(Rest 2min)

21-15-9 Air Squat + Sit-ups

(Rest 2min)

21-15-9 Sit-ups + HRPU

.
Saturday March 8, 2025

E5MOM x 25

15/12 cal Row

12 DB Deadlifts (40/25)

9 DB Cleans

6 DB S2OH

3 Devil Presses

.
Friday, March 7, 2025

:30 max reps EMOM x 20

Min 1 - Toes to Rings

Min 2 -Hang Power Cleans(95/65)*

Min 3 -HS Skill**

Min 4 - cal Bike 

*Increase weight each rd

** HS Walk/Wall Walk/HS Hold

.

Thursday, March 6, 2025

(no 6:30 class tomorrow due to CF Open)

4:00 work / 1:00 rest x 5

300m Run

10 Box Jump Overs

200’ Farmer Carry (2x 53/35)

max meters Ski erg

.

CFSD Intramural Open Week 1 Results are in...and its a close race with the Purple & Brown Sprinkled Donut Snatchers holding a narrow lead.

The Donut Snatchers led the workout pts with 98, with the Ninja's in 2nd with 93 and Team Sriracha with 87.

Team Sriacha led the BD video challenge with 23pts due to having the 1st place video (Daryl) and the 3rd place video(Sue S).  The 2nd place video went to the Donut Snatchers (Andrew) 

The Ninja's led the Spirit points according to league commissioner Kelly Thurston. Here are her comments....

'What a great start to the Open this year.  So many people repping their team colors Sunday with all the bright Neon Ninjas, red hot Sirachas and the brown and purple sprinkles.  Great energy from all of the teams both Sunday and Monday and in the whatsapp chats.  Does anyone else wish their legs were as long as Sean's for those lunges?  Or wonder if we need a mental health professional for the people who came back for a second shot at 25.1?  Just me?  Oh, well.  Multicolored hats off to everyone for a great start.  I am awarding 10 spirit points to the Neon Ninjas and 8 points each to the Sirachas and Sprinkles.  Keep up the encouragement and team spirit in the whatsapp chat.  See you Thursday!'

 

Wednesday, March 5, 2025

3rds x :20 on / :20 off

6 x Power snatch (95/65) 

20 DU

6 x Thruster

20 DU

*rest 1min*

3rds x :20 on / :20 off

4 x Power snatch (115/75) 

20 DU

4 x Thruster

20 DU

*rest 1min*

3rds x :20 on / :20 off

2 x Power snatch (135/95) 

20 DU

2 x Thruster

20 DU

.

Tuesday, March 4, 2025

In 20min

2k Row

amrap of: 

2 Rope Climbs*

12 MB v-ups

18 WB’s

*sub strict pull-ups

.

Monday, March 3, 2025

5x3 Strict Press (60-80%)

…

5x3 Back Squat (60-80%)

…

5x3 Deadlift (60-80%)

Sunday March 2, 2025

‘The Chief”

5 x 3:00 rds / 1:00 rest 

3 Power Cleans 

6 HRPU

9 Sit-ups

.

Friday February 28, 2025

6x 2:00 rds  /2min rest

a) 10/8cal Ski +10 Front Squats (45%) + max cal Ski

b) 10/8 cal Assault Bike + 10 SB to Shoulder (100/70) + max cal Bike 

 

Thursday February 27, 2025

24min amrap

5 Strict K2C

10 Alt SA DB Bench Press

15 KB Swings

20 Goblet Squats (Air Squats)

E3MOM 25 DU’s

.

 

Wednesday February 26, 2025

Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 500/400m Row
Station 2 –  1rd Reverse DT: 6 S2OH + 9 HPC + 12 DL 
Station 3 – 400m Run
Station 4 – 10 SADS(50/35) + 5 BBJO’s + 10 SADS

…

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

Tuesday February 25, 2025

EMOM x 25

Min 1: 3-5 Wall Walks

Min 2: 12/9 cal Ski 

Min 3: 15 GHD Sit-ups 

Min 4: 10/8/7/6/5 Back Squat(50-75%) 

Min 5: rest

.

Monday February 24, 2025

Build to a challenging 2-rep Hang Snatch 
...
6rds for time
5 Hang Snatches (75/55)(50% Part 1 )
6 Barbell Step-ups
7 Pull-ups 
8 Push-ups 
200m Row

   

Swolemate Throwdown Schedule

Athlete Briefing - 8:45-9:00a

WOD#1 - Heat 1 - 9:20-9:30 / Heat 2 - 9:40 - 9:50

WOD#2 - Heat 1 - 10:10-10:20 / Heat 2 - 10:30-10:40

WOD#3 - Heat 1 - 11:00 - 11:15 / Heat 2 - 11:25 - 11:40 / Heat 3 - 11:50 - 12:05

 

Teams 

House of ‘Pain’ - Rizzah/Hannah

Senorita Swole + El Jefe Gains  - Jenna/Santi

Wicked Strong - Toomey/Liv

Daddy Daughter Squad - Jose/Eva

Rowing Pains - Janine/Miguel

Deadlift Divas - MK/Jen

Made For This - Rashid/Elizabeth

Double ‘A’s’ - Angie/Alex

The Mighty Messengers - Sue/Glenn

Master & Disaster - Steve / Dave 

If She Don’t Thruster, Don’t Trust Her - Daryl/Alexa

Happy Wives, Happy Lives-  Viv/Erin

Match Made by Jeff - Scott / Dylan P

Strong & Pretty - Brian / Dylan C

Team Surfside - Chief/Sonom

Sunday February 23, 2025

2:00 work / 2:00 rest x 6rds

a)15/ 12/10 cal Row + max Wall Balls
b) 15/12/10cal Row + max Burpee over Rower 
c) 15/12/10cal Row + max TTB/K2C
d) # WB's in 'a' + max cal Row
e)  # Burpee's in 'b' + max cal Row 
f) # TTB/K2C in 'c' + max cal Row

.

Saturday February 22, 2025
EMOM x 30 

Min 1: 100’ Tank Push 

Min 2: 12/10cal Ski

Min 3: 100’ SB Carry (sqt every 25’)

Min 4: 12/10cal Bike erg

Min 5: amrap of KBS (53/35)

Min 6: rest

.

Friday February 21, 2025

For time -

3,6,9,6,3 DB Hang Sqt Cleans(40/25)

3,6,9,6,3 DB S2OH

3,6,9,6,3 Box Jumps (24/20)

12/9 cal Row

…

4rds (not for time):

100’/arm KB / DB Farmer Carry (ahap)

:20-30 Gymnastics Plank Hold

:20-30 Hollow Hang

 

Thursday February 20, 2025

12min amrap

3 Deadlifts (225/155) (60-65%)

6 HSPU

24 DU

 

Wednesday February 19, 2025

Ring MU / Strict PU Drills

For time (16min cap)

30/25 cal row

25 TTB

20  WB’s

15 power cleans (135/95)

10 (Rx+ RMU’s)

**rest 1min**

10 RMU’s

15 power cleans

20 WB’s

25 TTB

30/25cal row

Tuesday February 18, 2025

5rds x :60 Back Rack Hold w/ 1 Back Squat every :10

(40-65/70%)

…

5rds for time

10/8cal Bike + 10 Burpees

 

Monday February 17, 2025

Build to a 1rm Bench Press (5/4/3/2/1/1…)

…

2:30 work / 1:15 rest x 5rds

9 Barbell Curls (65/45)

12 Strict Press

15 Front Rack Lunges

Max cal Ski

 

Sunday February 16, 2025

In teams of 2 switching E2MOM...

a) 5000m Row
b) 20rds of: 1 Devil Press (40/25) + 3 Front Squats + 5 Pull-ups 

Saturday, February 15, 2025

:90 work / :90 rest x 6rds

Rd 1/4- 10/8 cal Assault Bike + 10 Power Snatches + max Burpee over Bar

Rd 2/5- 10 Burpee over Bar + 10/8 cal Assault Bike + max Power Snatches 

Rd 3/6 - 10 Power Snatches + 10 Burpee over Bar + max cal Assault Bike + max Power Snatches

Friday, February 14, 2025

2:14 amrap / 1:00 rest x 6rds (a/b/c x 2)

a) 2 Power Cleans (155/105)+ 14 K2E/K2C
b) 2 Power Cleans +  14 HRPU 
c) 2 Power Cleans + 14 V-up

*pick up each amrap where you left off

. 

Thursday, February 13, 2025

For time:

25/20cal Row+ 25 KBS + 50’ HS walk or 5 Wall Walks

20/16cal Row + 20 KBS + 40’ HS walk or 4 Wall Walks

15/12cal Row + 15 KBS + 30’ HS walk or 3 Wall Walks

10/8cal Row + 10 KBS + 20’ HS walk or 2 Wall Walks

Wednesday, February 12, 2025

EMOM x 20min

Min 1 - 12/9/7 cal Ski erg (cap :40)

Min 2 - 10 Front Squats* (50-70%)

Min 3 - 50 DU’s  (cap :40)

Min 4 - 10 Back Squats* 

*Rd 1 - 10 @ 50% 1rm Front Sqt

*Rd 2 - 8 @ 55%

*Rd 3 - 6 @ 60%

*Rd 4 - 4 @ 65%

*Rd 5 - 2 @ 70%

.
Tuesday February 11, 2025

Build to a challenging:

Deadlift + Hang Clean + S2OH

- target 6-7 set starting at 30-40% of your 1rm Hang Clean or S2OH (whichever is lower)

.

3rds for time:
Rd 1 - 12 Deadlifts  + 12 S2OH + 15/12cal Bike + 12 S2OH + 12 Deadlifts

** rest 1min **

Rd 2 - 9 Deadlifts  + 9 S2OH + 15/12cal Bike + 9 S2OH + 9 Deadlifts

** rest 1min **

Rd 3 - 6 Deadlifts  + 6 S2OH + 15/12cal Bike + 6 S2OH + 6 Deadlifts

.

Monday, February 10, 2025

Min 0-5: 1000/800m Ski

Min 5-10: amrap of ‘Cindy’

Min 10-15: 2000/1600 Bike erg

Min 15-20: amrap of ‘Cindy’

Min 20-25: 1000/800m Row

Min 25-30: amrap of ‘Cindy’

 

Sunday, February 9, 2025

5rds for time

5 single arm DB Hang Snatch  (Rt)

5 DB Front Squats (Rt)

5 single arm DB Hang Snatch (Lt)

5 DB Front Squats (Lt)

5  Burpee over Rower

15/12 cal Row

Rest 1min

 

Saturday, February 8, 2025

Partner Fight Gone Bad

3rds for max reps

Min 0-2: Wall Balls

Min 2-4: SDHP (75/55)
Min 4-6: Box Jumps(24/20)

Min 6-8: Push Press

Min 8-10: Cal Row

Min 10-12: rest

Friday, February 7, 2025

Part 1 - Build to a challenging

Front Squat + PP + Thruster

.

Part 2 - 10rds for time

4 Thrusters (95/65) (65%)

6 TTB

24 DU’s

.
Thursday February 6, 2025

Build to a 1rm Box Jump

…

For time (cap 16)

3rds : 10/8 cal Row + 10 OH Walking Lunges(35/25) + 10 Box Jumps (24/20)

and then...

2rds: 15/12 cal Row + 15 Front Rack Lunges + 15 Box Jumps 

and then...

1rd:  30/24cal Row + 30 Farmer Carry Lunges + 30 Box Jumps 

.

Wednesday, February 5, 2025

Barbell Tabata  

5rds x :20sec work/:10sec rest

Increase weight each rd

Deadlifts (75/55)

Hang Power Cleans

Shoulder to OH

HRPU

V-ups

Clean & Jerk

1min rest (increase weight)

M 75/95/115/125/135

L 55/65/75/85/95

.
Tuesday, February 4, 2025

EMOM x 20 - pick a # of reps/cal that you can comfortably do in :30-:40 at each station

Min 1: Pull-ups (Kipping/Strict)

Min 2: Cal Bike erg

Min 2: DB Bench Press

Min 3: Cal Bike erg

Min 4: GHD Sit-ups

…

2 x 5:00 rds / 2:00 rest

1:00 max cal row

1:00 max SADS

1:00 Burpee Pull-ups

1:00 max SADS

1:00 max cal Row

.

Monday February 3, 2025

Tempo Back Squats (:03 down/:03 pause)

5x3 @ 50-75%

….

5rds for time (15min cap)

5 Strict Presses (75/55)

10 Bar Step-ups (24/20) 

15 HRPU

250m Run

.

Build to a 1rm Bench Press (5/4/3/2/1/1…)

…

2:30 work / 1:15 rest x 5rds

9 Barbell Curls (65/45)

12 Strict Press 

15 Front Rack Lunges 

Max cal Ski

Sunday February 2, 2025

4:00 work / 2:00 rest x 5rds

20/15 cal Ski

15 KBS (53/35)

10 Goblet Squats 

5 BBGO’s (48/40)

max cal Bike erg

.

Saturday February 1, 2025

25min amrap with a partner

20cal Row

20 Devil Press (40/25)

30cal Row 

30 DB Step-overs  (24/20)

40cal Row

40 Box Jumps

Friday January 31, 2025

6 min amrap : 9/7 cal Bike  + 9 DB Deadlifts (40/25)(Rx+ 50/35)  + 9 Pull-ups 

**rest 2min**

6min amrap: 7/6 cal Bike  + 7 DB Push Press  + 7 Pull-ups

**rest 2min**

6min amrap + 5/4 cal Bike + 5 DB C+Jk + 5 Pull-ups

...

SWOLEMATE THROWDOWN WOD #1

Thursday January 30, 2025

4 sets

a) 5 Strict Press @ 40-65%  + 0:15 Overhead Hold + 10 Push Press 

b) 6/arm KB Gorilla Row

….

2rds each for time

75 DU’s 

5 Wall Walks

25cal Ski

5 Wall Walks

75 DU’s 

rest 3min

.

Wednesday January 29, 2024

Build to a heavy Clean + Hang Clean

…

Min 0-3; amrap of: 5 Power Cleans(60%) + 10 TTB

Min 4-7: amrap of: 4 Power Cleans(70%) + 8 TTB

Min 8-11: amrap of: 3 Power Cleans(80%) + 6 TTB

.

Tuesday January 28, 2025

For time

50 HRPU

75 Lunges

100 Sit-ups 

125 Air Squats

*15/12/9 cal any machine E2MOM starting at 0:00 

Monday January 27, 2025

WODapalooza Cordadito 2.0

For time

30-20-10
Wallballs (20/14)
Hang Power Snatch (75/55)

Into...

9/7/5 MU’s* 

15-10-5 Thrusters (100/70)
(sub 15/10/5 CTB PU’s)

Time Cap: 15 Minutes

Sunday January 26, 2025

Back Squats 5x5 @ 50-75/80

.

2:00 on / 2:00 off x 4rds 

a) 12/9 cal Row + 6 Sandbag to Shoulder (150/100) + max cal Row

.

Saturday January 25, 2025

EMOM x 25

Min 1: 100’ Tank Push

Min 2: 12-15 DB Bench Press (RPE 7-8)  

Min 3: 200’ KB Farmer Carry 

Min 4: 15/12 cal ski

Min 5: rest 

.

Thursday January 23, 2025

Rower Pike-ups

HSPU / HS Walk Skills

Kick-up + :20 hold + Shoulder Taps

Negatives + Strict/Kipping HSPU

Lateral Wall Walks or Around the World

HS Walks 

…

12min amrap

12/9 cal Row 

9 Pull-ups 

6 HSPU

3 BBJO’s (30/24) 

.

Wednesday January 22, 2025

1-rm Deadlift (3-3-2-2-1-1…)

Start at 50% and build

. 

Tuesday January 21, 2025

OHS Complex - build over 15min (5-6 sets)

1 Snatch Grip Push Press

1 Snatch Balance

1 OHS

.

For time

10 -> 1

TTB 

OHS (95/65) 

.

Monday January 20, 2025

5 sets 

Barbell Hip Bridges x 7reps  (increase load each set)

-> superset with 5/leg Jumping DB Bulgarian Split Squats

….

MLK WOD

19cal any machine 

29 KBS

39 SU’s 

19cal any machine

63 Air Squats 

39  DU’s

19cal any machine

68 Situps 

39 x-overs

…

1929 (year MLK born)

1963(year of I have a dream speech) 

1968 (year MLK assassinated)

39 years old when assassinated 

.

Sunday January 19, 2025 

You Go - I Go with a partner

10 alt. rds

5 Hang. Power Cleans (115/75) + 5 Pull-ups

10 alt. rds

5 Thrusters + 5 TTB

10 alt. rds

5 C+Jk+ 5 Burpee over Bar

Rx+ 135/95

.
Saturday January 18, 2025

3:00 on / 1:30 off x 3rds

a) 1000/800m Bike erg + max shuttle runs

b) 500/400m Ski + max shuttle runs

c) 500/400m Row + max shuttle runs

1 shuttle run = 25'

.

Friday January 17, 2025

Build to a 2-rep Power Snatch

…

For time:
30/24 cal Row 

20 Power Snatches (95/65)

10 burpee pull-ups

(rest 2min)

10 burpee pull-ups
20 Power Snatches
30/24 cal Row 

.

Thursday January 16, 2025

Build to a challenging 2-rep Power Clean

….

6/9/12/9/6 for time

Deadlift (135/95)

Box Jump (24/20)

Front Squat

.
Wednesday January 15, 2025

5/5/4/4/3 Closed-grip + Regular grip Bench Press

….

Wall Balls

Alt KB Hang Clean (50/35)

Cal Ski 

3rds of 10 reps each

into 

2rds of 15 reps each

Into

1 rd of 30 reps each

.

Tuesday January 14, 2025

EMOM x 15min

Min 1 - ‘X’ Pistol Squats

Min 2 ‘X’ HSPU

Min 3 - ‘X” Strict Pull-ups 

'X' = pick a number of reps that you can do comfortably in :30

…

2:00 work/1:00 rest x 4rds

10/8cal Row 

10 KB DL’s (53/35)

10 KB Front Rack Lunges 

max cal Row

.

Monday January 13, 2025

3 Push Press (70%) + 3 Front Squats 

4 Push Press (65%) + 4 Front Squats

5 Push Press (60%) + 5 Front Squats 

…

20 GHD Sit-ups + 400m Run

30 K2E + 400m Run

40 Hollow Rocks + 400m Run

50 Abmat Sit-ups + 400m Run

Sunday January 12, 2025

For time - partners share work (24min cap)

60/50/40/30 Cal Row

50/40/30/20 Back Squats (135/95)

40/30/20/10 Hang Power Cleans

.

Saturday Jan 11, 2025

Partners alternate full rounds for 7rds each

2 Devil Press (40/25)

4 DB Step-ups

6 DB Clean + Jerk 

8/6 cal Ski

.

Friday January 10, 2025

6min amrap

20/16 cal Bike

20 KBS

**rest 2min**

7min amrap

20/16cal Row

20 HRPU

**rest 2min**

8min amrap

10 Rev KB Lunges (53/35)

20 Hollow Rocks / Sit-ups

30 DU’s 

.

Thursday January 9, 2025

Build to a challenging : Power Clean+Front Squat + Squat Clean.

For time 

21 Power Cleans (115/75)

18 Pull-ups

15 Front Squats

12 CTB Pull-ups9 Squat Cleans

6 Bar MU’s.

 

Wednesday January 8, 2025
3 Hang Power Snatch + 3 Power Snatch + 3 OHS (@ 40/50/60%)
....
EMOM x 16min 
Min 1 - 10 Power Snatches (95/65)
Min 2 - 10/8 cal Ski
Min 3 - 10 OHS
Min 4 - 10 Burpee over bar
.
Tuesday January 7, 2025
10min amrap of CF Open 22.1
3 wall walks
12 dumbbell snatches (50/35)
15 box jump-overs
*rest 3min*
10min amrap of CF Open 18.1
8 TTB
5/arm DB hang clean and jerks (50/35)
14/12 cal row
.
Monday January 6, 2025
5rds - increase load each round
10 Tempo RDL’s (:04 down/:02 pause)(bar or db)
10 DB Raises (5 Lateral + 5 Forward)
:30 Plate assisted Squat Hold
…
For time
10/8cal Bike
10 -> 1 Back Squats (50%)
.
Sunday January 5, 2025 
24min partner amrap
100 DU’s
50 WB’s
100 DU’s
25 G2OH (135/95) 
.
Saturday January 4, 2025
2:00 work/2:00 rest x 4rds each
a) amrap of: 25' Tank Push + 2 BBGO’s (48/40)
b) 12/9 cal Row + 12 DB Bench Press(RPE 7) + max cal Row
.
Friday January 3, 2025
5rds 
12-12-10-10-8 Barbell Step-ups* (24/20)
Superset with max unbroken set strict pull-ups
…
12-12-10-10-8 DB Row*
superset with max unbroken set of dips (any)
…
Tabata x 9min
KBS
HRPU
V-ups
.
*increase weight each rd.
.
Thursday January 2, 2025
Build to a challenging:
Strict Press + Push Press + Push Jerk
….
For max cal/reps. Rest 1min after each
3min max cal Row 
3min max cal Bike
3min max cal Ski
2min max cal Row
2min max cal Bike
2min max cal Ski
1min max cal Row
1min max cal Bike
1min max cal Ski
.
Wednesday January 1, 2025
This WOD may be done solo or with a partner. 
20:25 amrap
2025 Row buy-in
 ...and then an amrap in the remaining time of:
2 Power Cleans (155/105)(65%)
3 Pull-ups
4 Box Jumps (30/24)
5 Air Squats
.
Tuesday December 31, 2024
For time
2024m Run /Row
Into…
10->1 alt. DB Hang Snatch + SA Thruster (50/35)
10->1 Burpee to target 
.
Monday December 30, 2024
5x4 Pause Deadlifts (50-75%)
Rep 1/2 pause mid-shin
Rep 3/4 touch + go
…
Tabata x 12min
Cal Ski
DU
Cal Ski
Hollow Rocks
.
Sunday December 29, 2024
5x3 Back Squat (50-75%)
Rep 1 - pause at bottom 
Rep 2 - pulse at bottom
Rep 3 - regular 
…
E5MOM x 15min
a) 20/15 cal Assault Bike + 20 KBS (53/35) + 20 TTB
b) 20 KBS + 20 TTB + 20/15cal Bike
c) 20 TTB + 20/15cal Bike + 20 KBS
 .
Saturday December 28, 2024
4:00 work / 2:00 rest x 4rds
25/20 cal Row 
15 SADS (50/35)
3-5 Wall Walks 
Max Cleans in remaining time (65%)
.
Friday December 27, 2024
Max cal Assault Bike In 24min
E3MOM starting at 3:00
10 Bench Press (50-60%)
10 Ring Rows 
10 DB Front Rack Walking Lunges (40/25)
.
Thursday December 26, 2024
2:00 work / 1:00 rest x 3rds 
Station 1 - max cal Ski
Station 2 - max Sled Push* 
Station 3 - max cal Bike erg
Station 4 - max Sandbag Bearhug Sqt+Carry(100/70)*
Sled - every 10’ = 1 rep
SB - 1 sqt every 25’ / 25’ = 1 re

 

Tuesday December 24, 2024 
Part 1 - Grip Strength Drills / Pull-up Progressions
Perform one set with a pronated grip (pull-up) and the other with a supinated grip (chin-up)
2 x :20s bar hang
2 x :10s flex hang (hold at the top)
2 x 3-5 negative pull-ups (lower down slowly)
2 x 4-10 strict pull-ups
⁃ Those who don’t have pull-ups should use a spotter for assistance
⁃ Those who have high quantity pull-ups can use a weighted
.
Monday December 23, 2024
5 Push Press (50%) + 5 Back Squats + :30 DU
4 Push Press (60%) + 6 Back Squats + :30 DU
3 Push Press (70%) + 7 Back Squats + :30 DU
2 Push Press (80%) + 8 Back Squats + :30 DU
1 Push Press (90%) + 9 Back Squats + :30 DU
.
For tiime 
100m Row (rest 1min)
200m Row (rest 1min)
300m Row (rest 1min)
400m Row (rest 1min)
500m Row
.
Sunday, December 22, 2024
Partners alternate 3 full rds each of a/b
a) 12/9cal  Row
9 Wall Balls (20/14)
6 Deadlifts (185/125)
3 Burpee Box Get-overs
.
b) 3 Burpee Box Get-overs
6 Deadlifts (185/125)
9 Wall Balls (20/14)
12/9 cal Row
.
Saturday, December 21, 2024
Partner WOD
20 alternating rds for time
5/4cal Bike
4 DB Front Squats (50/35) 
3 Step-overs (24/20)
2 Thrusters 
1 Devil Press
.
Friday, December 20, 2024
121123
‘The Lyon’
5 Rounds for Time
7 Squat Cleans (165/115)
7 Shoulder-to-Overheads (165/115)
7 Burpee Chest-to-Bar Pull-Ups
** 2 minutes Rest between rounds

.

Thursday, December 19, 2024
5rds x 6-8 reps
Barbell hip bridges
KB Gorilla Rows
…
In 10min
40/32cal Ski Buy-in
In the remaining time 2,4,6, etc….
DB Deadlifts (50/35)
Walking Farmer Lunge
HRPU
.
Wednesday, December 18, 2024
:30 work/:20 rest
Row
max TTR
10/8 Bike erg
HS hold
Ski
Squat hold
.

Tuesday, December 17, 2024

E7MOM x 4rds 

600m Run

15 OHS (95/65)

12 Bar facing Burpees

9 Power Snatch

.

Monday, December 16, 2024

EMOM x 10
3 Back Squats (60%)
25 DU’s
…
2:00 work / 1:00 rest
a) 1:00 max cal row + max wall balls
b) 1:00 max cal assault Bike + max SADS
c) 1:00 max WB's + max cal Row
d) 1:00 max SADS + max cal Bike
.
Sunday, December 15, 2024
Partners alternate for 20min
1rd Cindy 
1rd DT
.
Saturday, December 14, 2024
In teams of 2 
100cal Row
80 Box Jumps (24/20)
80cal Ski
60 Burpees 
60cal Row 
40 BBJO’s 
40cal Ski
.
Friday, December 13, 2024
13min amrap
13 Cal Bike
13 DB Deadlifts (40/25)
13 DB Hang Power Cleans
13 DB Front Squats
…
1->13 Hollow Rocks + HRPU
13->1 Situps + Air Squats
.
Thursday, December 12, 2024
Min 0-7: 7min amrap
7 strict Press (75/55)(40%)
7 pull-ups
14/12 cal Bike
…
Min 9-15: 6 min amrap
6 Push Press (95/65)(50%)
6 CTB Pull-ups
12/10 cal Bike
…
Min 17-22: 5min amrap
5 Push Jerk (115/75)(60%)
5 Bar MU’s
10/8 cal Bike
.
Wednesday December 11, 2024
5/5/4/4/3 Sumo Deadlift (60-80%)
.
E3MOM x 15
20 Russian KBS(53/35)
15/12 cal Row
3 Wall Walks
.
Tuesday December 10, 2024
5x3 Front Squat (60-80%)
…
E4MOM x 16min
300m Run or 600/500m Bike erg
10 Hang Power Cleans (115/95)
50 DU’s
.
Monday, December 9, 2024
Build to a 1-rep max bench Press
.
4 sets x 10 reps
Prone DB Row
Prone Incline DB Curl
Db Skullcrushers
.
Sunday December 8, 2024
In teams of 2:
100cal Ski Buy-in
And then 10 alternating rounds each:
10/8 cal Bike + 5 SADS  + 5 OH Walking Lunges (rt) + 5 SADS + 5 OH Walking Lunges lt)
100cal Bike erg Cash-out
.
Saturday December 7, 2024
In teams of 2 - You Go - I Go
10 rds: 5 Thrusters + 5 Pull-ups
10 rds: 5 C+Jk + 5 TTB
10 rds: 5 Hang Power Snatch + 5 Burpee over bar
(95/65)
.
Friday December 6, 2024
E6MOM x 30
Min 1 - 16 GHD Sit-ups
Min 2 - 12/10cal Ski
Min 3 - 16 KBS (53/35)
Min 4 - 12/10cal Bike erg
Min 5 - 6 BBGO’s 
Min 6 - Rest 
.

Thursday December 5, 2024
5 sets
a) Strict CTB pull-ups
b) Alt Pistols
…
10min amrap
10/8cal Row
10,20,30, etc DU’s
.

Wednesday December 4, 2024
Back Squats 5x3 (60-80%)
…
For time
10 Wall Balls (20/14)
10 -> 1 Deadlifts (185/125)(50%)
.

Tuesday December 3, 2024
5x2 Snatch Pull + Power Snatch (40-80%)
…
3rds x 4:00 amrap / 2:00 rest
7/5 cal Bike
4 TTB
1 Power Snatch (80%)
.
Monday December 2, 2024
Build to a challenging DL + HPC + S2OH
…
EMOM x 16min
10 hang power cleans (60% complex)
max hollow hang
10 S2OH
Max handstand hold
.
Sunday December 1, 2024
5rds each for time 
You Go - I go or Rest = Work
6 Front Squats (50%)
8 alt SADS (50/35)
10/8 cal Row
8 alt DB HC+jk
6 Back Squats 
.

Saturday, November 30, 2024
1min work/1min rest at each station for 30min (5 sets each)
a) 1min max distance Farmer Carry (ahap)
b) 1min max distance Tank Push/Pull
c) 1min max Sandbag to Shoulder 
.

Friday, November 29, 2024
9th Anniversary Partner WOD
Note - class times today are 8a/9a/10a

9:00 max cal any machine (partner)
…
9:00 amrap
9 Deadlifts(185/125)(50%)
9 Cal Bike
9 BJO’s
*partners alternate movements
.
Thursday, November 28, 2024
Note - class times today are 8a/9a/10a
.…
Appetizer
Min 0-6: EMOM
1 Walk Walk
2 HSPU / HRPU
3 Burpees
…
Main Course
Min 8-18: amrap of:
5 Pull-ups
10 KBS
15 Wall Balls
…
Dessert
Min 20-25:  EMOM:
125/100m Row

 

'Tis the Season...For Over-Indulgence

We’ve spent the past couple of months trying to help you build better habits as it relates to your lifestyle choices, mindset and nutrition, with a strong focus on avoiding sugar this past month. As we approach the inevitable feasts and indulgences of the winter holidays, it is important to consider how this period of abundance can be enjoyed without incurring the negative health and performance impacts of overconsumption/poor consumption. Unfortunately, it’s common to see people work hard over the course of the year, just to give back a majority of their progress in the 6 weeks between Thanksgiving and New Year’s. You can still enjoy yourself and indulge a little over the holidays, if you follow some of these simple rules…

Don’t change your normal diet, especially if you already have good eating habits.  Staying consistent over the holidays is going to be key.  If you know you are going to be indulging at a meal or event, the most important thing you can do is make sure that the meals directly before and after it are as clean as possible. Additionally, don’t skip meals in anticipation of a big holiday spread. This is a very common mistake. Eat your normal meals at their normal times and you will find that you eat less at the ‘event’. Doing this will minimize the nutritional fallout. 

Avoid drinking calories.  Hot chocolates, egg nogs, Frappuccinos and holiday cocktails/punches are all loaded with unproductive sugar, fat and calories. Yes, they are delicious and though it won’t kill you to allow yourself to have one of these now and then, their calories can add up quickly.

Get your protein and veggies first.  The proteins, the turkey, roasts, hams, fishes etc., along with the greens and root vegetables, are usually the most satiating and nutritious food on the table, so go ahead and load them on to the plate. You can take a taste of anything else on the table you want to enjoy, but portion sizes are where things can go wrong. Have a spoonful of your favorite dishes and enjoy them, but that’s it. (FYI - dishes like “candied” yams are a dessert – not a vegetable)

Don’t eat it just because it’s in front of you.  With all of the family, social and work events over the holidays, we are endlessly surrounded by food and beverages.  Just because you are in a social situation doesn’t mean you ‘need’ to indulge.  Just because someone brings food or treats to the workplace, doesn’t mean you ‘need’ to eat it. Making the choice to not participate in the food and drinks can be a challenge for many people who succumb to peer pressure. This becomes even more difficult over the holidays because of the relaxed mindset. Learn to pick your moments.  It’s ok to say ‘no thank you’.  

A holiday is 1-day...not 6wks. Thanksgiving is one day and to be truthful ONE meal.  Christmas is one holiday, etc.  Yes, Hannukah is 8-days long, but that doesn’t mean it’s a free-for-all.  If we zoom out and look at all of this objectively - there are maybe 15-20 ‘holidays’ over the course of a year, including birthdays and anniversaries.  If we watch what we consume the remaining of the 365 days each year – a celebratory holiday meal will not kill your results.

Stay Active - With all of the distractions, it may become harder to prioritize your workouts.  Especially if you’re indulging a little more than usual, you need to make sure you keep moving.  Remember that that good nutrition and being active go hand in hand.  Usually, when we lapse on one, we are more likely to lapse on the other.\

Don’t Focus on weight loss right now.  With all of the stress, festivities, and treats involved in the holidays there is no need to put extra pressure on yourself to lose weight. The holidays are a great time to focus on maintaining your weight during a time of year that many people are gaining weight.

Relax…  It’s the holidays, so don’t stress yourself out by trying to avoid all “bad” foods. If you want a piece of pie, eat it without feeling guilty…just don’t overdo it.  You’ve worked hard. We want to keep you on track towards your goals. We also want to make sure that you’re in the right mindset for these things as well, by making sure that you can enjoy these special occasions without feeling deprived, because balance is what we’re looking for.

...

Wednesday November 27, 2024
Min 0-3: max cal Ski or Bike erg
Min 5-11: amrap of: 4 Devil Presses (40/25) + 6 DB Step-overs + 24 DU’s
Min 13-16: max cal Bike erg or Ski
Min 18-24: amrap of: 4 DB Thrusters + 6 TTB + 24 DU’s
Rx+ (50/35)
.

Tuesday November 26, 2024
5 sets x 1 PC + 1 S2OH + 1 C+Jk (40-75%)
…
Min 0-2: 15/12cal Row + max Power Cleans 
Min 4-6: 15/12cal Row + max S2OH
Min 8-10: 15/12cal Row + max C+Jk (60%)
Min 12-14: # PC’s + max cal Row
Min 16-18: # S2OH + max calRow
Min 20-22: # C+Jk + max cal Row
.

Monday, November 25, 2024
5 x 10 alt Barbell Step-ups / superset with 10 bw Bulgarian split squats (5/eg)
…
5 x 10 DB Bench Press / superset w/ 10 Bent Bar Row
…
4rds 
Crossover V-Ups x 5/side
Up/Down Planks x 10
Hollow Rocks x 15
Plank Hold x :20
-> rest 1min
.
Sunday, November 24, 2024
5 alternating rounds with a partner
Partner A  - 12 DB Deadlifts + 9 Hang Power Cleans + 6 S2OH + 3 Burpee Pullups
Partner B - 500/400m Row
 

Friday, November 22, 2024
Build to a challenging Strict Press (6-7 sets)
then...
Build to a challenging Push Press (2-3 sets)
then...
Build to a challenging Push Jerk (2 -3 sets)
…
Min 0-7:
800/700m Ski
800/700m Bike erg
max DU’s
**rest 3min**
Min 10: for time
# of DU’s 
800/700m Bike erg
800/700m Ski for time
.
Thursday, November 21, 2024
5 sets @ 40-75%
1 Clean Pull
+ 1 Hang Power Clean
+ 1 Clean

For time
10 Wall Balls + 10 BBJO’s
Rest 1min
20 Wall Balls + 10 BBJO’s
Rest 1min
30 Wall Balls + 10 BBJO’s
Rest 1min
40 Wall Balls + 10 BBJO’s
.
Wednesday, November 20, 2024
5 sets @ 40-70%
1 Snatch Pull
+ 1 Power Snatch
+ 1 OHS
+ 1 Squat Snatch
…
3 x 5:00 amrap / 2:30rest
2 Squat Snatches (65%)
6 CTB Pull-ups
12/9 cal Row
.
Tuesday, November 19, 2024
EMOM x 12min
Even - 8 Bench Press (60%)
Odd -  8 Deadlifts (60%)
.
For time
500/400/300/200/100m Row
** rest 1min between each **
.
Monday, November 18, 2024
5x3 Front Squats @ 40-75%
Rep 1 - pause
Rep 2 - 1-1/4 
Rep 3 - regular
…
4rds x 2:30 / 1:30 rest
Rd 1/3 - 16/13 cal Bike erg + 16 SADS + max cal Ski 
Rd 2/4 - 16/13 cal Ski + 16 SADS + max cal Bike erg
.
Sunday, November 17, 2024
Partner Deck of Cards Workout
Alternate card to the partner for 30 minutes
Hearts – calories Bike
Diamonds – alt. DB Hang Sqt Clean (35/25)
Spades –  Renegade Row
Clubs – Wtd V-up
.
 Saturday November 16, 2024

"Holleyman"

30 rounds for time of:
5 Wall Balls (20/14)
3 Handstand push-ups
1 Power Clean (225/155)

….

May be done solo or partner

.
Friday November 15, 2024
JT
21-15-9 reps for time
HSPU
Ring dips
Push-ups
…
15min amrap
10 GHD Sit-ups
10 Alt Strict K2C
10/8cal Ski
50’/arm KB Farmer Carry (ahap)
.
Thursday November 14, 2024
Jenny
Complete as many rounds as possible in 20 minutes
20 OHS (45/35)
20 Back Squats
400m
.
Wednesday November 13, 2024
HOLBROOK
10 rounds, each for time
5 Thrusters (115/80)
10 pull-ups
100m Sprint
Rest 1 minute
.
Tuesday November 12, 2024
Build to a challenging Clean Pull + Power Clean
.
WITTMAN
7rds for time:
15 KBS (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)
.
Monday November 11, 2024
Veterans Day WOD
In 19:19…
1954m Run/Row Buy-in
and then an amrap of:
11 Burpees
11 Deadlifts (95/65)
11 Shoulder to Overhead (95/65)
.
Significance of numbers:
1919 - year that Armistice Day was commemorated
1954 - year that Veteran’s Day was declared a national holiday
11-11-11 - Ceasefire for WW1 began on the 11th month of the 11th day of the 11th hour
.
Sunday November 10
Zachary Tellier
For Time
10 Burpees
10 Burpees + 25 Push-Ups
10 Burpees + 25 Push-Ups + 50 Lunges
10 Burpees + 25 Push-Ups + 50 Lunges + 100 Sit-Ups
10 Burpees + 25 Push-Ups + 50 Lunges + 100 Sit-Ups + 150 Air Squats
…
May be done solo or with a partner
.

 

The Chad Hero WOD honors Navy SEAL Chad Wilkinson who took his life in 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. This Hero WOD honors Chad’s life and legacy and to raise awareness for suicide prevention.  

The Workout - 1,000 box step-ups completed as a team, partner or individual for time.
3 Options
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.

 

 

CLICK HERE to register for next Saturdays RVC 5k and Family Fun Run

___________________________________________________

...

Friday November 8, 2024
2:00 work / 1:30 rest (3rds each)
a) 2-3 Rope Climbs + max cal Ski
b) 10 BBGO(48/40) + max cal Row
c) 100’ Tank Push / Pull + max cal Bike erg
.

Thursday November 7, 2024
Build to a challenging HPC+S2OH
.
5rds for time (15min cap)
200m Run
7 HPC (115/75)
5 S2OH
3 Wall Walks 
.
Wednesday November 6, 2024
3:00 work / 1:00 rest x 5rds
3 Deadlifts (225/155)
6 TTB
9 Air Squats
.
Tuesday November 5, 2024
Election Day WOD
Athletes choice (cap 20)
.
Option A – 1->10
HSPU
Hang Power Snatch (95/65)
Burpee over Bar
.
Option B – 10-> 1
HSPU
Hang Power Snatch
Burpee over Bar
.
Option C – 11 rds
5 HSPU
5 Hang Power Snatch
5 Burpee over Bar
.

Monday November 4, 2024
For time: 
10->1 Back Squats (50%)
35 DU’s 
.
2:00 min on / 1:00 off x 4rds
6/5 cal Bike 
12 Russian KBS (53/35)
.
Sunday, November 3, 2024
2min work/2min rest x 3rds each
a) 12/9 cal Ski + 12 DB Thrusters (50/35) + max cal Ski 
b) 12/9 cal Row + 12 DB Thrusters (50/35) + max cal Row
.
Saturday November 2, 2024
Partner WOD
For time:
80/60/40 cal Row
60/40/20 Box Jump-overs (24/20)
30/20/10 Power Clean and Jerks (155/105)
.
Friday November 1, 2024
5/5/4/4/3 Close grip +  Regular grip bench-press (40-70%)
.
For max calories
Min 0-3: max cal Ski
Min 3-6: max cal Row
Min 6-8: max cal Ski
Min 8-10: max cal Row
Min 10-11: max cal Ski
Min 11-12: max cal Row
.
Thursday October 31, 2024
Hallo-WOD
For time
1031m Run
and then…
10:31 amrap
12 Wall Balls (20/14) (Rx+ 30/20)
6/5cal Bike
3 Burpee Pull-ups
and then…
1031m Run
.
Wednesday October 30, 2024
EMOM x 20min
Minute 1 - 5 Strict Press (70%)
Minute 2 - 10 Front Squats (60%)
Minute 3 - 15 Deadlifts (50%)
Minute 4 - 100’ Sled Push
.
Tuesday, October 29, 2024
Build to a challenging: Clean Pull + Clean
.
1 Clean (75%)
1 Gymnastics Complex*
25 DU’s
*complex options:
Rx+ - 1 TTB + 1 Pull-up + 1 Bar MU
Rx - 1 TTB+ 1 pull-up + 1 CTB
Scd - 1 TTB + 2 pull-ups (any)
.
Monday, October 28, 2024
EMOM x 10min
Min 1 – 15 GHD Sit-ups 
Min 2 - 12/9 cal Assault Bike
**2min rest**
EMOM  x 10min
Min 1 - 100’ FW/WC (ahap)
Min 2 – 12/9 Calorie Ski 
**2min rest**
EMOM x 10min
Min 1 - 15 KBS (53/35)
Min 2 – 12/9 Calorie Row

.
Sunday October 27, 2024
Partner WOD - in 20min perform 
a)  max  alternating rds of:
2 Wall Walks 
4 Power Cleans (155/105)(65%)
6 Burpee over Bar
b) max cal Bike erg
…
Solo version 
Do 1rd of work and then bike for the tine it took
.
Saturday October 26, 2024

 

 

 

 

 

 

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
.

Sunday, October 20, 2024
Min 0-10: go up in reps
1,2,3…Devil Presses (35/25) (Rx+ 50/35)
2,4,6… DB Box Step-ups (24/20)
3,6,9… Cal any machine (Ladies 2,4,6...)
.
Min 13-?: go back down for time
.
Saturday, October 19, 2024
Every 2:30 x 30min
a) 30/24cal Ski
b) 7 KB SDHP + 14 Goblet Sqts + 21 KBS (53/35)
c) 30/24cal Row
d) 7 SA DB Thrusters + 14 SADS + 7 SA DB Thrusters (50/35)
.

Friday, October 18, 2024
5 sets @ 40-75/80% max S2OH
1 Power Clean
1 Front Squat 
1 S2OH
1 Squat Clean Thruster
…
NYPD Fittest of the Finest WOD #3
Min 0-7: 800m Run (or 1000/800m Row)
Min 7-14: max Squat Clean Thruster (or PC + FS + S2OH)
.
Thursday October 17, 2024
5 sets
a) 1/arm Turkish Get-up (increase load each set)
b) 15-20 GHD Sit-ups
…
For time we
30/24 cal Assault Bike + 30 BJO + 30 TTB
20/16 cal Assault Bike + 20 BJO + 20 Pull-ups
10/8 Assault Bike + 10 BJO + 10 MU’s
.
Wednesday October 16, 2024
5 x 3 Deadlifts (30-65%)
Rep 1 - pause mid-shin in both directions
…
For time
100 DU’s
50 WB’s
25 Deadlifts (225/155)(135/95)
.
Tuesday, October 15, 2024
5/5/4/4/3 Box Squats (40-75/80%)
…
E3MOM x 15min
15/12 Row
12 Burpee over Rower
9 HSPU
.

Monday, October 14, 2024
2:00 work/1:00 rest x 4rds
a) 15/12 cal Bike erg + max Hang Power Snatches (95/65)
b) 15/12 cal Bike erg + max Barbell Step-ups (24/20)
c) 15/12 cal Bike erg + max V-ups
.
Sunday, October 13, 2024
Partner WOD
60/50cal Row + 60/50 HRPU
60/50cal Row + 60/50 Walking Lunges 
60/50cal Row + 60/50 SADS
60/50cal Row + 60/50 Sit-ups 
60/50cal Row + 60/50 SADS
60/50cal Row + 60/50 Walking Lunges 
60/50cal Row + 60/50 HRPU
(solo version 30/25 cal row + 30/25 reps)
.
Saturday, October 12, 2024
Partner WOD - partners complete 5 sets of each
Partner 1: Run 400m
Partner 2: amrap of:
6 DB Deadlifts + 6 DB H Sqt Clns + 6 Push Press
** each rd subtract 1 rep of each movement
.
Friday, October 11, 2024
Reverse Jackie + Jackie
30 Pull-ups
50 Thrusters (45/35)
1000/800m Row
Rest 2min
1000/800m Row
50 Thrusters (45/35)
30 Pull-ups
.

Thursday, October 10, 2024
E5MOM x 30min (3rds each)
a) 20/16 cal Ski + 100m KB Farmer Carry (70/53) + max cal Ski
b) 250m Run + 10 BBGO(48/40) + 250m Run 
.

Wednesday October 9, 2024
Build to a heavy 5-rep Barbell Hip Bridge (10/9/8/7/6/5)
** superset with 7/arm DB Row (ahap)
...
For time 
24/20/16/12/8/4 Cal Row (ladies 20/16/12/8/4/4)
24/20/16/12/8/4 Wall Balls (20/14)
:20 SB Bearhug Hold (150/100)
…
Rx+ use a heavier ball than normal 
.

Tuesday, October 8, 2024
EMOM x 12
Even - HS Skills (marches, side to sides, Around the worlds)
Odd - GHD Sit-ups x 12-15
.
3:00 amrap / 1:00 rest x 3rds
7 DL + 5 FS + 3 S2OH + 1 WW (115/75)
Rx+ (135/95) + WFHSPU
.
Monday, October 7, 2024
EMOM x 12
Even - 6 Bench Press (70%)
Odd - 12 Ring Rows 
…
For time
21/15/9 Cal Bike + KBS (53/35) (cap 6min)
*Rest 2min*
15/12/9 Cal Bike + KBS (cap 5min)
*Rest 2min*
12/9/6 Cal Bike + KBS (cap 4min)
...
Ladies calories
16/12/8
12/9/6
9/7/5
..

Sunday October 6, 2024

1min work at each station x 4rds
Cal Ski
Box Jumps
TTB
Cal Bike
Burpee onto Plate
2min Rest

Saturday October 5, 2024
Min 0-5:  amrap of 20 DU + 5 Hang Snatches (95/65)
Min 6-11: amrap of 20 DU + 4 Thrusters  (115/75)
Min 12-17: amrap of 20 DU + 3 Power Cleans  (135/95)
.
Friday October 4, 2024
4x 5:00 / 1:00 rest
25/20 cal  Row 
And then an amrap of:
5 SA Devil Press(50/35)
10 DB Front Squats
15 HRPU
(Scale to 4/8/12)
.
Thursday October 3, 2024
1:00 work /:30 rest x 4 rds
Max Strict Pull-ups 
Cal Ski
Kettlebell Gorilla Row
‘L’ or Tuck Hold
Max Tank Push
.

Wednesday October 2, 2024
Build to a challenging C&Jk
…
Min 0:00- 7:00  600m Run and then build to a max clean & jerk in the remaining time

…
At Min 9:00 perform
10 C+Jk (155/105)(70%)
+ 600 Meter Run for time
.
Tuesday October 1, 2024
5/5/4/4/3 Tempo Squat @ 40-75% (:03 down + :03 pause)
…
For time 
25 Lunges + 5 Wall Walks + 25cal Row
20 Lunges + 4 Wall Walks + 20cal
15 Lunges + 3 Wall Walks + 15cal
10 Lunges + 2 Wall Walks + 10cal
5 Lunges + 1 Wall Walks + 5cal
.
Monday September 30, 2024
5,4,3,2,1,1… Strict Press
….
5,5,4,4,3 Sumo Deadlift + Deadlift
.

Welcome to the CFSD Healthy Habits Challenge!  Since your true fitness extends beyond the time you spend with us in the gym, developing healthy habits outside of your workouts is crucial for achieving and maintaining overall well-being. 

This Challenge will begin Mon 9/30 and run through Sun 11/3.  Over the course of 30-days, our goal will be help all of you build sustainable habits that improve your health and fitness for life. Good health is multi-dimensional, and it is important to consider all of the contributing factors when making behavior changes. We are going to work to adjust several key factors of your health.

• Nutrition by focusing on eating balanced meals
• Prioritizing Sleep by establishing a consistent sleep schedule and creating a healthy bedtime routine
• Staying Active and Becoming More Mobile
• Mindset to help you feel happier and more connected

The main goal with this challenge is to begin to develop some consistency with healthy habits as a part of your everyday routine.  We will give you a “scorecard” for tracking your progress for the duration of the Challenge. You will receive points for completing daily, weekly and monthly tasks. Though you will be earning points based on how well you’re able to stick to the tasks, this is not a competition. Your prize for taking part in this challenge, is that after a few weeks, you’ll feel more rested, energetic, present, strong, healthy (and perhaps even happier).  Even better, you’ll have a base knowledge about health and wellness that will last long after the Challenge ends, giving you the tools you need to build a healthier lifestyle for years to come.  You can preview the scorecard by clicking here. (add link).

Our CFSD Healthy Habits Challenge will be open to anyone and everyone, so you can do this with friends and family, helping to create for yourself a stronger support system.  In the days leading up to, and all throughout the Challenge, we will be providing you with support and guidance with all of the tasks. Incorporating these healthy habits into your daily life can significantly enhance your overall well-being and complement your hard work in the gym. Remember, health is a holistic journey, and every small step counts toward creating habits that will lead to healthier bodies. 

Below is what the scorecard will look like.  A printable version will be made available as the challenge start date approaches. 

.
Sunday, September 29, 2024
Partners alternate for 20rds for time (24min cap)

2 Power Cleans (70%)
3 Box Jumps (24/20)
4 Pull-ups
5/4 call Assault Bike
.
Saturday, September 28, 2024
…
5x 3min rds / 2min recovery
12 dumbbell bench presses (50/35)
9 back squats (50%)
6/arm SADS
Max-calorie row in remaining time
.
Friday September 27, 2024
For time (cap 20)
25/20 Calorie Ski/Row+ 50 DU’s
25 Pull-ups + 50 DU’s
50 Wall Balls + 50 DU’s
25 Pull-ups + 50 DU’s
25/20 Calorie Ski/Row
.
Thursday, September 26 2024
For max cal+reps
Min 0-5: amrap of: 12 HRPU + 9 DB Hang Sqt Cleans (40/25) + 6 TTB
Min 6-10: max cal Row
Min 11-15: continue amrap 
Min 16-19: max cal Row
Min 20-23: continue amrap
Min 24-26: max cal Row
.
Wednesday, September 25, 2024
Min 0-8: :40 work / :20 rest
Odd Minutes: max HS Hold
Even Minutes: max cal Bike erg
…
Min 10-18: :40 work / :20 rest
Odd Minutes: max Rope Climbs
Even Minutes: max cal Bike erg
…
Min 20-28: :40 work / :20 rest
Odd Minutes: max KB Swings (53/35)
Even Minutes: max cal Bike erg
.
Tuesday September 24, 2024
5x3 Deadlift @ 30-60% (pause 1st rep)
…
E5MOM x 20min
Rd 1 - 400m Run + 10 Deadlifts(185/125) + 5 Devil Press (40/25)
Rd 2 - 400m Run +  10 Walking DB Lunges + 5 Devil Press
Rd 3 - 5 Devil Press + 10 Deadlifts  + 400m Run
Rd 4 -  5 Devil Press + 10 Walking DB Lunges + 400m Run
…
Rx+ 225/155 - 50/35)
.
Monday September 23, 2024
Bar MU drills
…
5sets x 1 Clean + 2 Front Squats @ 30-65-70% 1rm F Sqt
…
12-8-4  Front squats (185/125)(70%)
4-8-12 Bar muscle ups (sub 2x CTB pull-ups)
.

Sunday September 22, 2024

Every 2:30 minutes, for 30 minutes (3 rounds):

Station 1 – 10/8cal Bike erg + 10 Burpee Pull-ups

Station 2 – 100’ Tank Push + 200’ Farmer Carry (ahap)
Station 3  - 30/24cal Ski erg

Station 4 – 20 GHD Sit-ups + 20 SADS
...
Rd 1 should be 'comfortable'
Rd 2 should be challenging
Rd 3 should be a bit of a struggle

Saturday September 21, 2024
3-postion Snatches (High Hang, Hang, Floor) x 5 sets @ 40-70%
.
10min amrap
1 Power Snatch (70%)
4 Box Jumps 
7/5 cal Assault Bike 
.

Friday September 20, 2024

TTB Progressions
…
16 min AMRAP
20/16 cal row
8 toes to bar
20 DB shoulder to OH (50/35)(10/arm)
.
Thursday, September 19, 2024
For all 3 machine - Bike/Ski/Row 
2min max cal
Rest 2min
# cal for time 
*rest 3min between machines
.

Wednesday, September 18, 2024
For Time - 12 min cap 
75 double unders
50 wall balls (20/14)
25 bar facing burpees
50 hang cleans (95/65) (Rx+ 115/75)
75 double unders
…
10min amrap
1,2,3… Strict Pull-ups
1,2,3…Dips
.

Tuesday, September 17, 2024
Min 0-8: amrap of:
4,8,12… DB deadlifts (50/35)(35/20)
4,8,12… HSPU
…
Min 10-16:
Establish a 1rm Clean (any)
.
Monday September 16, 2024
5,4,3,2,1 OHS
…
21 Back Squats (135/95) + 200m Run
15 Front Squats  + 400m Run
9 OHS + 600m Run  
.

Sunday, September 15, 2024
5 x 3min rds 
12/9 cal Row
9 Box Jumps (24/20)
6 Sandbag Clean (150/100)
Max cal Row
Rest 3min
. 
Saturday September 14, 2024
Partner WOD
For time 
20/40/60/40/20 
Cal Bike erg 
KBS
Rev Lunges
- teams should scale cal/reps down as needed
- sub Goblet Squats for Rev Lunge
..

Friday September 13, 2024
Friday the 13th WOD
EMOM x 13min
Min 1 - 13 Barbells Step-ups (95/65)(20/20)
Min 2 - 13 MB Cleans 
Min 3 -  13 Weighted Crunches (50/35)
.
For time 
13 ->1 SADS (50/35)
13 Hollow Rocks
1 -> 13 Wall Balls (20/14)
.

Thursday, September 12, 2024
Min 0-10: EMOM
Min 1 - 12/9 Calorie Ski
Min 2 – 3/2 Wall Walks or 40’ HS Walk 

Min 12-22: EMOM
Min 1 – 12/9 cal Assault Bike
Min 2 - 5-10 Strict Pull-ups

Min 24-34: EMOM x 10min
Min 1 - 12/9 Calorie Row
Min 2 – 4-8 BBGO (48/40)
.
Wednesday, September 11, 2024
9/11 Remembrance WOD
For time:
2001m Run or Row*
..
Immediately followed by:
9:11 amrap of:
9 DB Thrusters (50/35)
11 TTB
...immediately followed by:
2001m Run or Row*
* run 1 segment and row the other
* the run/row portions may be done individually or shared with a partner
.
Tuesday September 10, 2024

343 Hero WOD

This workout is dedicated to honor the 343 FDNY firefighters that gave their lives on 9/11.  We are going to do give each athlete the option of doing this as an individual workout or as a partner WOD.  Partners will split the 100 reps of each barbell movement, but both have 43 burpees @ the end.  One partner works while other rests.  

…

Immediately following the completion of the ‘343 WOD individuals will start accruing calories towards Part 2, sharing the work as a class.  There is no time cap for either workout. Classes should stay past the end of the class to ensure that the work in both Part 1 and Part 2 are completed.

Part 1 - ‘343’ Hero WOD 
100 Deadlifts (135/95)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45)
43 Burpees
.
Part 2 – immediately upon completion of the 343 WOD, athletes will work together to accrue 343 Calories on the Assault Bike (as a

…
Monday, September 9, 2024
10/8/6/4/2 Bench Press (50-90%)
…
5 sets x 6-8 reps - piping at top / bottom
Banded Barbell Glute Hip Bridges
SA DB Row (per side)
Heel Elevated Goblet Squats
.

Sunday September 8, 2024

Partners alternate rds
9/7cal Ski
7 DB Front Squats (50/35)
5 Devil Presses
7 DB Front Squats
9/7cal Ski
.
Saturday September 7, 2024
Min 0-15: 1-mile run + max rds of Cindy
Min 16-26: 2000/1600m Row
Min 26: for time # rds Cindy completed in Part 1
.
Friday September 6, 2024
60/50 cal Row
50 WB’s (20/14)
40 DB S2OH (50/35)
30 DB step-overs (24/20)
40 SADS
50 WB’s
60/50 cal Row
.
Thursday September 5, 2024
5-sets (40-75/80%)
1 Clean Pull tp mid-shin
1 Clean Pull to mid-thigh
1 Clean Pull
1 Clean (any)
…
8 Rounds for time (cap 10min)
5 BFB
5 TTB
1 Clean (135/95)
.
Wednesday September 4, 2024

5/4/3/2/1 Push Press + Push Jerk (50-85/90% PP 1rm)

…

4rds x 2 min work / 1min rest

Rd 1/3 - 20 DU’s +  10 Pull-ups + max cal Bike

Rd 2/4 - 20 DU’s + 10 Pull-ups + max Thrusters (95/65)

.
Tuesday September 3, 2024
6rds x 3 Back Squats* @ 50-75/80%
*:03 pause on rep #2
…
2min on / 1min off x 5rds 
15 GHD Sit-ups 
12 DB Bench Press (50/35)
Max cal Ski
.

Monday September 2, 2024

Hero WOD - 'Hot Shots 19'

Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

…

(Compare to past years Labor Day WOD)

…
6rds for time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 meter Run

...

Scaling

This is a long and grueling workout. Athletes should consider scaling the # of rounds and/or the # of reps. Athletes should scale the barbell and pull-ups to something that they can move smoothly

…
Sunday September 1, 2024
Compare to 090223
E8MOM x 32min (4rds)
Each for time
400/350m row
30 KB Swings (53/44)
20 Wall Balls (20/14)
10 Burpee Burpee Box Jumps
…
Saturday August 31, 2024
Partners alternate for 5rds each
10/8cal Ski/Row
8 SADS (50/35)
4 Burpee Pull-ups
8 DB HC+Jk
10/8 cal Ski/Row

.
Friday August 30, 2024
CF Games Masters Event #1
4rds for time
600m Run
5/10/15/20 Deadlifts (225/155)
.
Thursday August 29, 2024

Against a 15min clock
CF Games Masters Event #3
25 OHS (75/55)
80’ Walking Lunges or 25 Alt. Lunges (50/35)
25 OHS
Cap 5min
…
In remaining time establish a 1rm Snatch
.
Wednesday August 28, 2024
10min Handstand Walk Practice 
…
5/4/3/2/1 Wall Walks  
50/40/30/20/10 DU’s
50/40/30/20/10 Sit-ups
.

Tuesday August 27, 2024
5x Strict Press + Push Press + Push Jerk + Split Jerk (50-85% Strict Press)
…
5x 1 Power Clean + 1 Front Squat ( 40-75% Power Clean)
…
For time
6/9/12/9/6 Front Squat (155/105)(60%)
10/8 cal Bike
.
Monday August 26 2024
5rds x 6-8 reps
a) Pull-up w/ :02 hold at top
b) GHD Hip Ext. w/ :02 hold at top
…
For time:
40/32cal Row 
20 Burpee over rower
10 CTB
*Rest 2min*
10 CTB
20 Burpee over rower
40/32cal Row
(Compare to 100322)
.
Sunday August 25, 2024
Complete as a team…
240 cal assault bike and
20 alternating rds of:
DB DT (50/35)
One partner bikes while other partner does works
.
Saturday August 24, 2024
4x 6min rds / 3min rest
100’ Tank Push / Pull
20/16cal Ski
20 SADS 
20 Wtd Step-ups (24/20)
max cal Row in remaining time
.
Friday August 23, 2024
Min 0-8: EMOM x 8min
Odd Minutes: 15/12 Wall Balls (20/14)
Even Minutes: 12/9 cal Bike Erg
…
Min 10-18: EMOM x 8min
Odd Minutes: 15/12 TTB
Even Minutes: 12/9cal Bike erg
…
Min 20-28: EMOM x 8min
Odd Minutes: 12/9 Thrusters (95/65)
Even Minutes: 12/9 cal Bike Erg
.
Thursday August 22, 2024
Build to a challenging:
Clean Pull + Power Clean
.
For time
1-> 10 Power Cleans (65%)
25 DU’s
.
Wednesday August 21, 2024

Benchmark ‘Helen’
3rd for time
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
...

 

Tuesday August 20, 2024
5/5/4/4/3 Front Squat + Back Squat (50-80% 1rm Fr Sqt)
…
E5MOM x 3rd
20/15 GHD sit-ups 
100’ Sandbag Bearhug Carry (150/100)
3 rope climbs

.

Monday August 19, 2024
For max Calories
1:00 each / 1:30 each / 2:00 each / 1:30 each / 1:00 each
Ski erg
Bike erg
Rower
Bike erg
:10 transition between each machine
….
4rds for quality.
a) Heavy SA Farmers Carry x 100’/arm
b) SA Bicep Curls  x 6-8/arm
c) IYT’s x 6
.
Sunday August 18, 2024
5x 2:00 rds
10/8cal Ski
10 Deadlifts (155/105)
10 TTB
Max cal Ski
2:00 rest
.
Saturday August 17, 2024
For time
10 -> 1 Bench Press (60%)
10/8 cal Row
10 -> 1 SADS (per arm)
.
Friday August 16, 2024
Min 0-5: 800/600m Run
Min 6-11: 20 Clean & Jk’s (135/95)
Min 12-17: 800/600m Run
Min 18-24: amrap of:
1,2,3… Wall Walks
2,4,6…Power Cleans
.
Thursday August 15, 2024
Kipping drills + MU / Pull-up  practice 
…
12min amrap
4 MU’s 
8/6 cal Assault Bike
12 KBS (53/35)
.
Wednesday August 14, 2024
5/5/4/4/3 Box Squats
-> work between 40-75% 1rm
…
4min on/2min off x 3rds: 
15 Push Press (115/75)(60% 1rm)
15 Back Squats
15/12cal Row
max Wall Balls in remaining time
.
Tuesday August 13, 2024

Build to a heavy 1,3 or 5-rep Deadlift

.
Monday August 12, 2024
5 sets
5/side Front Foot Elevated Lunge (5 each side)
5/side kneeling DB press
10/side Wtd. Side Bends (ahap)
.
EMOM x 16 (4rds)
Min 1 - 12 hanging knee tucks
Min 2-  12/9 cal Ski
Min 3 - 12 alt. Pistols
Min 4 - 12/9 cal Bike erg
.
Sunday August 11, 2024
5x 2:30 min rds - 2:30 rest
5/4 Devil Presses
10/8 Dumbbell Hang Cleans
15/12 Dumbbell Deadlifts (2x40/25)
Max cal row
…
Saturday August 10, 2024
*E5MOM x 25min (5rds)
400m Run into an amrap of:
5 HSPU + 10 Barbell Step-ups + 15 SADS (50/35)
** When returning from the run, pick up where you left off **
.
Friday August 9, 2024
5x3 @ 40-75% 1rm Push Press
Hang Power Clean + Front Squat + Push Press (40-75% push press)
.
11min amrap
3 Hang Power Cleans (115/75)(60%) 
3 Front Squats 
3 Push Press 
9/7cal Row
.
Thursday August 8, 2024
5 sets
Strict Pull-ups x 6-10 reps 
Dips x 6-10 
IYT’s x 6
…
E3MOM x 15min including 0:00 perform:
15 KBS (53/35)
12 Box Jumps (24/20)
9 TTB 
max cal bike
.
Wednesday August 7, 2024
5x3 Snatch Pull + Power Snatch + Hang Power Snatch  (40-75%)
…
EMOM x 12
1 Snatch (70%) + 25 DU’s
.
Sub Cleans for Snatches as needed in this WOD
....
Tuesday August 5, 2024
5/4/3/2/1/1… Strict Press 
…
:40 work / :20 rest x 5rds
Min 1 - 12/9 cal Ski
Min 2 - :03 relaxed Hollow Hang / :03 Active
Min 3 - 12/9 cal Row
Min 4 - HS Hold 
Min 5 - 12/9 cal Bike erg
Min 6 - :03 Hollow Hold / 3 Hollow Rocks

** target a consistent # of calories on each machine over the 5rds 
.
Monday, August 5, 2024
5x5 Back Squats (60-80%)
…
3min amrap / 1min rest x 3rds
3 Deadlifts (185/125)
6 HRPU
9 Air Squats 
.
Sunday, August 4, 2024
Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 400m Run
Station 2 – 20 WB’s + 10 BBGO’s (48/40)
Station 3  - 500/400m Ski
Station 4 –  10 C+Jk’s(135/95)(60%)
.

Saturday August 3, 2024
3min work / 2min rest
a) 20/15cl assault bike + 200’ KB Carry + max cal bike
b) 20/15cal Ski + 100’ Walking Lunges + max cal Ski
c)  20/15cl Row + 100’ sled push + max cal row
Oly
Unbalanced OHS  (Tempo w/ pause, Pause, Regular)
5x3 - start lite and build if possible
...
OHS Complex 
5x3 @ 40-75% 1rm Snatch
1 Snatch Grip Push Press
1 Snatch Balance
1 OHS
...
3-postion snatch
High hang/hang/floor
5x3 building
...
Friday, August 2, 2024
For time (24min cap)
30/24cal Ski Buy-in
and then …
10 Box Jumps
20 V-ups/Sit-ups + 10 Box Jumps
30 KBS (53/35) + 20 V-ups + 10 Box Jumps
40 Goblet Squats + 30 KBS + 20 V-ups + 10 Box Jumps
50/40cal Row + 40 Goblet Squats + 30 KBS + 20 V-ups + 10 Box Jumps
and then…
30/24cal Bike Cash-out
...
scale reps to 8/16/24/32/40 and calories to 24/20
.
Wednesday, July 31, 2024
Build to a challenging:
Clean Pull + Power Clean + Hang Power Clean
…
20/16/12/8/4 DB Bench Press (50/35)
10/8/6/4/2 Burpee Pull-ups
5/4/3/2/1 Power Cleans (155/105)(85% complex)
.
Tuesday, August 30, 2024
5 sets x 1 Snatch Pull + Hang Snatch + 1 OHS @ 40-65@
….
Benchmark - Nancy
5rds for time
400m Run
15 OHS
.
Monday, July 29, 2024
3 x 3min work / :90 rest
Rd 1 - 20 WB’s + 20cal Row + max TTB
Rd 2 - 20cal Row + 20 TTB + max WB’s
Rd 3 - 20 TTB + 20 WB’s + max cal Row
…
3rds 
10x KB Tempo RDL (:05 down/:02 pause)
10x Dips (pause too/bottom)
10x KB Deadbugs
.
Sunday, July 28, 2024
20min amrap
300m Run
15 Deadlifts (115/75)
12 Pull-ups (Rx+ CTB)
9 Power Cleans

(scale to 12/9/6)
.
Saturday, July 27, 2024
Partner WOD
For time
80cal Row
80 DB Power Cleans (50/35)
80 Hollow Rocks
60cal Row
60 DB Shoulder to OH
60 HSPU/HRPU
40cal Row 
40 DB C+Jk
40 Burpee over rower 

.

Friday, July 26, 2024
4rds of: 200m Run + 21 DB Thrusters (35/25)
Into
3rds of: 200m Run + 15 Walking Front Rack Lunges
Into…
2rds of: 200m Run + 9 Devil Presses
.
Wednesday, July 24, 2024 
E3MOM x 12
200m Row
10 TTB
5 Power Snatches (95/65)(Rx+ 115/75)
…
Rest 3min 
…
9 min amrap of:
30 DU’s
20 Air Squats 
10 KBS (53/35)(Rx+ 70/53)
.
Tuesday, July 23, 2024 
5/5/4/4/3 Front Squats @ 60-80%
…
15min amrap 
6 Hang Power Cleans (135/95)
6 Burpees
4 S2OH 
4 Pull-ups (Rx+ CTB)
2 Clean & Jk
2 Burpee Pull-ups (Rx+ Bar MU)
.

Sunday July 21, 2024
With a partner accrue  max reps at each station.
Rd 1 = 5min
Rd 2 = 4min
Rd 3 = 3min
Ski erg
Burpee Box Jumps
Wall Balls
.
Saturday July 20, 2024
15min amrap
40/32cal Row
30 alt SADS(50/35)
amrap in remaining time of
1 Wall Walk
4 Power Snatches
7 OHS
.
Friday, July 19, 2024
(Repeat from 072623)
30min amrap
Row 500/400m
Run 400m
* score as rounds + meters
.
Thursday July 18, 2024
5 sets @ 40-65%
High Hang Clean + Hang Power Clean (below knee) + Clean
…
Alternate every :90 x 10rds. Rest :30 between sets
a) 3 Power Cleans(65%) + 10 GHD Sit-ups + max DU’s
b) 3 Power Cleans + 10 TTB + max DU’s
.
Wednesday July 17, 2024
5 sets 
a) 6/leg Bulgarian Split Squats  (superset w/ 100’ Tank Push)
b) 50’/arm Bottoms up KB Carry (superset w/ 6 IYT’s)
…
10min amrap
8 alt. SADS
8 SA OH Walking Lunges (Lt)
8 alt. SADS 
8 SA OH Walking Lunges (Rt)
8 Wtd V-ups/Sit-ups
.

Tuesday July 16, 2024
Benchmark WOD 
Diane
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
.
Monday July 15, 2024
Establish a heavy Snatch for the day as follows:
10/8cal Bike + 1 Snatch*
*start lite and build over 8-10 sets
** once you max out strip weight down and complete each lift going back down in weight (no bike)
(Compare to 072523)
.
Sunday July 14, 2024
Every 2:30 x 30min
Station 1 - 400m Run
Station 2 - 1rd of ‘DT’
Station 3 - 1000/800m Bike Erg
Station 4 - 10 TTB + 10 Burpee Pull-ups 
.
Saturday July 13, 2024
4 x 3min rounds / 3min recovery 
Rd 1/2 - 24/18 cal Row + max unbroken reps bench press
Rd 3/4 - max unbroken reps bench + max cal Row
.

Friday, July 12, 2024
3/3/2/2/1/1 Push Press (60-90%)
…
For time - 6/9/12/9/6
Deadlift (135/95)
Box Jump (24/20)
Front Squat
(compare to 070523 and 070524)
.
Thursday July 11, 2024
5x1/arm Turkish Get-ups building to  heavy 1-rep
.
For max reps/cal
Min 0-4: max calories row
Min 5-8: max Wall Balls
Min 9-11: max calorie row
Min 12-20: amrap of:
5 Pull-ups + 10 HRPU + 15 Wall Balls (20/14)
...
score is total reps across all 4 workouts

.
Wednesday July 10, 2024
Build to a 1, 3 or 5-rep max Back Squat
….
4 x 2min rds/2min rest 
15/12cal Ski + 15 GHD sit-ups + max cal Ski
.
Monday July 8, 2024
EMOM x 10min
1 Power Clean (135/95)
2 S2OH
3 Front Squats
**Rest 2-3 min**
EMOM x 10min
1 Walk Walk  
2 HSPU’s
3 Burpees
.
Sunday July 7, 2024

2rds for time - share work with a partner 
20 Devil Presses (35/20)(Rx+ 50/35)
30 cal any machine
30 DB Box Step-overs (24/20)
40 cal any machine
40 Box Jumps
50 cal any machine

.

Saturday July 6, 2024
EMOM x 24min
Min 1 – 12/9 cal Ski
Min 2 – 6 Back Squats @ 50-60%%
Min 3 – 12/9  cal Row
Min 4 – 6 Burpee Box Get-overs (48/40)
.
Friday, July 5, 2024
5rds
a) SA Ring Rows x 6-8/arm
b) GHD Hip Ext w/ pause at top x 6-8 reps
c) Dips w/ pause at top/bottom(Ring/Matador) x 6-8 reps
…
As many rounds and reps as possible in 20 minutes of:
5 L pull-ups
10 dumbbell bench presses
150-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
.

.

Wednesday July 3, 2024
Build to a challenging:
Power Snatch + Hang Power Snatch
…
6 min amrap 
6 Thrusters (95/65)
6 Power Snatch
6 Bar Facing Burpees 
**rest 2min**
4min amrap
4 Thrusters 
4 Power Snatch
4 Bar Facing Burpees 
.

Tuesday, July 2, 2024
5x3 Back Squat (50-75%)
Rep 1 - pause at bottom 
Rep 2 - pulse at bottom
Rep 3 - regular 
…
E5MOM x 15min
20/15 cal Assault Bike
20 KBS (53/35)(Rx+ 70/53)
20 TTB
.
Monday, July 1, 2024
EMOM x 30min
Min 1 - 100’ Tank Push/Pull
Min 2 - 12/9 cal Ski
Min 3 - 50’/arm Axle Carry 
Min 4 - 12/9 cal Bike Erg w/OH Plate Hold
Min 5 - 6 Devil Press (50/35)
Min 6 - Rest 
.

Sunday June 30, 2024
Partners Row 5k for time:
Partner A Rows while Partner B does a round of:
15 Deadlifts + 10 Pull-ups + 5 Grd to OH (95/65)

.

Thursday, June 27, 2024
E6MOM x 30min
20/16cal Ski
16 KBS
12 DB Bench Press (50/35)
8TTB
4 Burpee pull-ups 
.
Wednesday June 26, 2024
5rds
a) max unbroken set of strict, neutral grip pull-ups
b) barbell step-ups x 6-8/leg
…
For time: 2,4,6, 8, 10
DB Box Step-ups (50/35)(24/20)
HSPU/HRPU
into
10,8,6,4,2
Box Jumps
V-ups
…
Tuesday June 25, 2024
10rds for time:
1 Rope Climb
2 S2OH (135/95)
3 Power Cleans
4 Deadlifts
.

Monday, June 24, 2024
5x3 Back Squats (60-75%)
…
5x2 Strict Press (60-80%)
…
10min amrap
1,2,3,…Wall Walks
2,4,6… Cal Row
3,6,9….DB Front Squats (35/25)
.
Sunday June 23, 2024

Every 2:30 x 25min partners alternate (5rds)

a) amrap of: 5 Box Jumps  + 10 Power Snatch (95/65) + 15 WB’s

b) 400m Run

.
Saturday June 22, 2024

Partners alternate for 5rds
10/8 Ski/Row
10 alt SADS (50/35)
10 DB Box Stepovers (24/20)
10 alt DB HC+Jk
10/8 Ski/Row
. 

Friday June 21, 2024
5/5/4/4/3 Sumo Deadlifts
…
7rds for time
5 SDHP (95/65)
6 Pullups
7/5 cal Bike
.
Thursday June 20. 2024
.
Tempo Overhead Squat Complex 
5 Sets x 3reps @ 40-75%
Rep 1 - 4 Sec down/2sec pause at bottom
Rep 2 - 2sec pause at bottom
Rep 3 - Regular tempo 

...
Row for max distance - rest = work
1min / 2min / 3min / 4min / 3min / 2min / 1min

Wednesday June 19, 2024
Build to a challenging: 2-rep Hang Clean
.
6:19 amrap of:
10 GHD Situps
10 Dumbbell Thrusters (35/25)
10 Kettlebell Swings (70/50)
30 DU’s
*Rest 2 min*
6:19 amrap of:
10 TTB
10 DB Thrusters
10 Kettlebell Swings
30 DU’s
.
Tuesday June 18, 2024
RMU + HS Drills
…
EMOM x 10min
Min 1: 2-6 RMU’s or Strict Pull-ups
Min 2:  :30 sec Hollow Hold
**Rest 2min**
EMOM x 10min
Min 1 - 12/9cal Ski erg
Min 2 - :30 HS Hold (Freestanding / Assisted )
.
Monday June 17, 2024
5-4-3-2-1 Front Squat (50-90%)
….
5-4-3-2-1 Push Press (50-90%)
…
E5MOM x 3rds 
750/600m Bike erg
8 BBGO’s 
12 DB C+Jk (2x 35/25)(Rx+ 50/35)
.

Sunday June 16, 2024
Partner Dad Bod WOD
6min max cal Ski / Bike erg
5min max reps Bench Press (60%)
4min max reps Sit-ups
5min max  alt. Bicep curls
6min max cal Ski / Bike erg 
.

Saturday JUNE 15, 2024
For time
600m Run
and then 10rds of:
1 Wall Walk
3 HRPU
5 Walking Lunges (35/25)
7 Strict K2E/K2C
and then…
600m Run
.
Friday, June 14, 2024
Min 0-6: 1000/800m Row + max Snatches (135/95)(70%)(Rx+ 155/105)
**
Min 8-12: 500m/400m Row + max C&J (155/105)(70%)(Rx+ 185/125)
…
Score = Total Reps
.
Thursday, June 13, 2024
5 sets x 1 rep x :10 hold at top + :10 negative + :10 hold at bottom
1 rep of a max-second
a) negative ctb pull-up
b) negative ring dip
*scale by using band or low bar 
*Rx+ perform 3-5 strict reps before the holds
…
8min amrap
1,2,3…Devil's Press Front Squats (50/35)
25 DU's
.
Wednesday, June 12, 2024
Kelly Brown WOD
5 Rounds for Time
440 meter Row
10 Box Jumps (30/24)
10 Deadlifts (275/185)
10 Wall Balls (30/20)
.
On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.
Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.
Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.
An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

.

Tuesday, June 11, 2024
5x5 Box Squats (work at 50-75%)
…
10min amrap
10 DB Push Press + 7/5cal Bike + 1 Gymnastics Complex*
(*1 Bar MU's + 2 CTB + 3 TTB )
.

Monday, June 10, 2024
5 sets 
a) DB Bench Press 5/5/4/4/3 (Rt/Lt/Both)
b) Paloff Press (:30/side)
…
3 x 4min rds / 2min rest
15 GHD sit-ups 
200’ Sandbag Carry (150/100)
200’ Farmer Carry (70/53)
Max cal Ski in remaining time
.
Sunday, June 9, 2024
2min on / 2min off x 6rds (ab x 3) 
a) 8 Power Cleans (135/95) + 10 Burpee over Rower + max cal Row 
b) 12/10cal Row + 10 Burpee over Rower + max Power Cleans 
.

Daniel Hero WOD
For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups

** scale reps or partner up as needed **
…

 

Friday, June 7, 2024
5/5/4/4/3 Front Squat + Back squat
@ 50-75 /80% 1rm FSqt
.
12min amrap
15/12 cal Bike + 21 Strict Press (95/65)
15/12 cal Bike + 15 Push Press (115/75)
15/12 cal Bike+ 9 Push Jerk (135/95)
In remaining time amrap of:
15/12 cal Bike + 6 HSPU (Rx+  wall facing)
.
Thursday, June 6, 2024
For time:
50/40 cal Row + 50 DU’s
25 Bar Facing Burpees + 50 DU’s
25/20 Deadlifts (185/135) + 50 DU’s
25/20 cal Row + 50 DU’s
25 Deadlifts + 50 DU’s
25 Bar Facing Burpees + 50 DU’s
50/40 cal Row
.
Wednesday, June 5, 2024
Min 0-12: E3MOM x 4rds
20/16cal Ski + 5 Wall Walks
…
Min 12-20: Build to a 1rm Hang Clean
.

Tuesday, June 4, 2024

13min amrap
20/16cal Row
5 alt. SADS (50/35)
5 SA DB OHS
5 alt. SADS
5 SA DB OHS
…
4rds for time:
Run 400 meters
Rest 2 minutes
Post fasest /slowest lap to comments
.
Monday, June 3, 2024
10/8/7/6/5 building in weight
a) Barbell hip bridges
b) SA DB Row
* Alternate movements. Pause at the top of each movement and control the descent 
…
EMOM x 16min
Min 1 - Heel elevated goblet squats x 15
Min 2 - :30 ‘L’ or Tuck Hang
Min 3 - 15/12 cal Bike
Min 4 - :30 Weighted Plank
.

Sunday June 2, 2024
Partner WOD
24min amrap
50cal row
40 Wall Balls
30cal Ski
20 Power Snatches (75%)
400m Run (together)
.
Saturday June 1, 2024
EMOM x 10min
Min 1: 8 Bench Press @ 60-65%
Min 2: 12 KBS (70/53)
…
9min amrap
9 Thrusters (95/65) (Rx+ 115/75)
6 Box Jump Overs - 24/20 (Rx+ No touch BJO)
3 Bar MU’s (sub jumping Bar MU’s)

.

Friday May 31, 2024
E3MOM x 15min
300m Run
9 TTB
30 DU’s
9 Pull-ups
…
Tabata Core x 8min
Bicycle’s
Side Plank
V-ups
Side Plank
.
Thursday, May 30, 2024
Build to a challenging:
Power Clean + Front Squat + S2OH
.
60 DU’s
1,2,3,4,5 Power Clean  + S2OH + Front Squat (135/95)(65%)
60 DU’s
5,4,3,2,1 Power Clean  + S2OH + Front Squat
60 DU’s
.
Wednesday May 29, 2024
6/4/4/2/2 Deadlifts @ 70-90%
and then if you're moving well - build to a heavy 1-rep for today
.
For time
25/20/15/10/5
Cal Row
Anchored Leg Raises
(Ladies 20/16/12/8/4 cal)
.

Tuesday, May 28, 2024
2rds for time
30/24 cal Row
15 SADS (60/40)(Rx+ 80/60)
30/24 cal Ski
15 HSPU (Rx+ Strict)
30/24 cal Bike
15 BBGO (48/40)
Rest 3min between rds.
*cap each cardio at 2min
**cap 12min per set
.  

Helpful Tips...

• Breaking the work into 20rds of: 5 pull-ups + 10 push-ups + 15 squats will help you move more steadily and keep you from getting over fatigued.
• Anyone can do Murph, no matter your skill level or experience doing CrossFit! If this is your first Murph, we usually recommend partnering up with someone and splitting up the work or completing a half Murph - which would be:     1/2-mile run + 10rds of (5 pull-ups + 10 push-ups + 15 squats) + 1/2-mile run
• Can't do pull-ups?  Not to worry - banded, low bar, ring rows and jumping are all great options.
• Have trouble with push-ups?  Do them off of a low bar or box.
• Have trouble squatting low enough? Use a box or ball as a target.
• Can't run...sub any machine as follows...2000/1600m Row/Ski (or) 4000/3200m Bike erg (or) 2.4/2.0 mi. Assault Bike
• If you plan on doing Murph as prescribed (unpartioned - wearing a weighted vest) please bring your own if you have it...though we have several extra vests at the gym.

Whichever option you choose to go with, know that the important thing about completing the Memorial Day Murph Challenge is this: that you came together with the community to push yourself through the pain of a workout, as a way to honor those who have sacrificed everything so that you are able to do so!

...
Sunday, May 26, 2024
30min amrap - partners alt. full rds
9/7 Cal Ski
7 TTB
5 Cln & Jk’s (115/75)
7 TTB
9/7 Cal Ski
.
Saturday, May 25, 2024
3rds x 2min work / 2min rest 
a) 10/8cal Ski + 100’ Tank Push + max cal Ski
b) 10/8cal Bike +  FW/WC + max cal Bike
c) 10/8cal Row  + 100’ Sandbag Carry  + max cal Row
.

Friday May 24, 2024
On a running clock complete…
Min 0-7: 500m Run + 500/400m Row
…
Min 7-14: amrap of:
5 Bench Press (135/75)(60%)
7 Kettlebell Swings (70/53)
9 V-ups
…
Min 14-21: 500m Run + 500/400m Row
…
Min 21-28: amrap of:
5 Bench Press (135/75)(60%)
7 Kettlebell Swings (70/53)
9 V-ups
…
Min 28-35: 500m Run + 500/400m Row
.
Thursday, May 23, 2024
E4MOM x 20min
5x3 Back Squat  (60-80/85%)
-superset with 1/side TGU
…
E4MOM x 16min
200’ Farmer Carry
12/9 cal Row
5 Devil Presses (50/35)
12/9 cal Row
.
Wednesday, May 22, 2024
5 sets
1 Snatch-grip Push Press + 1 Pausing Snatch Balance + 1 Tempo OHS
…
1 Power Snatch x EMOM x 10min (start at 50-60% and build)
.
9min amrap
27 DU’s
9 CTB
3 OHS (115/75)

.
Tuesday, May 21, 2024
Rope Climb practice
…
10rds for time (15min cap)
1 Rope Climb(Rx+ Legless)
2 Deadlifts (135/95)(Rx+ 155/105)
3 Front Squats
.

Monday May 20, 2024
E4MOM x 20min
10/8/6/4/2 Push Press (50-85%)
5/leg Pistol Squats (Wtd/BW/Box)
…
8min amrap
2, 4, 6, etc
DB Hang Clean (50/35)
DB Step-overs (24/20)
HRPU
.

Join Us Sunday May 19th to honor Set. Jonathon Diller

 

There will be 730a/830a/930a heats

Guest as are welcome at no charge.  Please click here to register...

 

 

 

Saturday, May 18, 2024
1min work at each station x 3rds
GHD Sit-ups
KB Hot Potato Squat (35/26)
KB Deadbugs
KB Swing + High Row
Cal Rower
Rest
.
Friday May 17, 2024
4rds for time
400m Run
21 Wall Balls(24/20)
15 Lateral Burpee Over Bar
9 Hang Squat Cleans (95/65)(Rx+ 135/95)
.

 

Thursday, May 16, 2024
4sets
8-7-6-5 Bulgarian Split Sqts
5-4-3-2 Weighted Pull Ups
* increase load round

5-4-3-2-1 Wall Walks*
12/9cal Bike
*150’ Farmers Carry
after each set (53/35)
.
Wednesday, May 15, 2024
10/8/6/4/2 Bench Press  (60-90%)
.
in 15min build to a challenging 2-rep Squat Snatch
2 Squat Snatches
50 DU's
- start at +/- 50^% and build 
- target doing  =/- 7rds
- sub 1 Power Sntch + 1 OHS (or) 2 Power Snatches + 2 OHS (with lighter bar/pvc)

• score should be lightest and heaviest load (ex: 75#,115#)

.
Tuesday, May 14, 2024
5 x 3-rep Deadlift (40-75%)
Rep 1 - pause in both directions
Rep 2/3 - touch & go
.
5 x 2-rep touch & go Power Clean (40-75%)
.
For time
15/12/9
Deadlift (135/95)
Pull-up
*rest 2min*
12/9/6
Power Clean
TTB
** scale weight to 75% of 2-rep Power clean **
.
Monday May 13, 2024
3/3/3/3 Strict Press @ 60-80%
into…
2/2/1/1...Push Press 
…
For time - 9/15/21
Box Jump Overs (24/20)
DB Goblet Squats (50/35)
SADS

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As most of you are aware, my wife Kathy has spent the past 2 years battling Thymic Carcinoma, which is very rare type of cancer.  In fact, so few people get this cancer (less than a one-in-a-million chance) that its often referred to as the unicorn cancer.  Because of its rarity and the minimal data and research on this type of cancer, there is no specific treatment option.  Fortunately, Kathy was lucky enough to be diagnosed at a relatively early stage, but most are not that fortunate.  

May is the Thymic Carcinoma Day awareness month and this Saturday May 11th at 2pm, Kathy and I will be participating in a virtual walk event to raise awareness and funds for the Thymic Carcinoma Center, which provides education and support to both patients and caregivers.  The meet-up location will be at the New York Ave entrance to the boardwalk in Long Beach.  It would mean the world to us to to have your support at the walk and/or via a donation. If you’d like register for the walk - we have it listed in Push Press on 2pm Saturday.  If you’d like to make a donation you can go to https://runsignup.com/kathealy

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Saturday, May 11, 2024
Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 400m Run
Station 2 – 100’ Tank Push + 20 WB’s
Station 3  - 30/24cal Ski erg
Station 4 – 50m DB OH Carry + 50m Rack Carry + 100’ Farmer Carry (ahap)
.
Friday May 10, 2024
5x5 Front Squats
.
For time
50’ Walking Lunges (35/25) + 20 GHD Sit-ups
50’ Walking Lunges +30 V-ups
50’ Walking Lunges + 40 Hollow Rocks
50’ Walking Lunges + 50 Sit-ups
...
scale core down by 5-10 reps
.
Thursday, May 9, 2024
3rds x 2min work / 2min rest
a) 12/9cal Bike + 20 KBS (53/35) + max cal Bike
b) 10/8cal Ski + 20 TTB + max cal Ski
c) 10/8cal Row + 50 DU’s + max cal Row
.
Wednesday, May 8, 2024
Build to a challenging :
3 Deadlift + 2 Hang Power Clean + 1 S2OH + 5 Back Squats
…
Part 2 - For time:080323
10 Burpee Box Jump-overs
15 Hang Power Cleans (115/75)
20 Push Presses
25/20cal Row
*rest 3min*
25/20cal Row
20 Push Presses
15 Hang Power Cleans (115/75)
10 Burpee Box Jump-overs

 

Memorial Day is just around the corner (May 27th), and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

Murph
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20/14lb Vest 

This workout itself was Michael’s favorite workout to do, which is why every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together to push through this tough workout. Click here to learn more about Lt. Murphy’s story.

WHY HERO WODS ARE IMPORTANT

Obviously, first and foremost, Hero WODs pay tribute and honor to those who have given the ultimate sacrifice. For a community built around fitness and hard work, a few moments of silence just isn’t enough. We show our love and respect through our sweat, labored breathing and ripped hands. CrossFitters show love and respect a little differently than most. We use our mental and physical fortitude. We push ourselves to uncomfortable places in an attempt to say ‘thank you for your sacrifice’.

The Murph Hero WOD is a challenging workout that requires a high level of physical fitness, endurance, and mental toughness, and can take anywhere from 30 minutes to over an hour to complete. Like any workout we do, Murph can be easily scaled to suit anyone’s ability level, as the work can be broken up into smaller pieces or shared with a partner.

Murph is a Memorial Day tradition at CFSD, so we hope each and every one of you chooses to join in.  Heat times for Murph this year will be: 8am / 915am / 1030am with a CFSD BBQ to follow at 1130am.  Family and friends are welcome to attend.

2024 CFSD Murph shirts are available by clicking this link – orders are due by next Monday 5/13.

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Wednesday, May 8, 2024
Build to a challenging :
3 Deadlift + 2 Hang Power Clean + 1 S2OH + 5 Back Squats
…
Part 2 - For time:080323
10 Burpee Box Jump-overs
15 Hang Power Cleans (115/75)
20 Push Presses
25/20cal Row
*rest 3min*
25/20cal Row
20 Push Presses
15 Hang Power Cleans (115/75)
10 Burpee Box Jump-overs
.

Tuesday, May 7, 2024
Min 0-6: amrap of: 200m Run + 8 Strict Pull-Ups
Min 8-14: amrap of: 200m Run + 16 Push-Ups
Min 16-22: amrap of: 200m Run + 24 Air Squats
Min 24-30: 400m run + amrap of ‘ Cindy’
(Rx+ wear a vest)
.

Monday, May 6, 2024
50/40 cal row
40 SADS (50/35)
30 Weighted Step-ups
20 Weighted Crunches
10 Sandbag over Shoulder (100/70)
* Rest 2min * 
10 Sandbag over Shoulder
20 Weighted Crunches
30 Weighted Step-ups
40 SADS
50/40 cal row
.

CFSD Spring Kitchen Clean-out Week 2
- Eliminating Processed Foods -
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What is a processed food? 
“Processed food” describes any food that has been altered from its natural state for safety or convenience.  They have been altered or manipulated to make them more available and/or desirable and usually contain added salt, sugar, and fat.  Most people get a vast amount of their sugar and salt from processed foods, and not from adding it manually to whole foods, and the food is often packed with chemicals that aren’t FOOD at all. Though not all ‘processed foods’ are “unhealthy”, but generally consumed regularly they can become unhealthy. Simply put, if it’s been monkeyed with and artificial substances have been added, it’s processed. 
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Why are processed foods less healthy? 
Generally they are low in nutrients, low in fiber and hyper-palatable and hyper-rewarding, which leads to over-consumption, addictive-like behaviors, obesity, and inflammation, among other things.  As a general rule, if it has no nutritious value, and it does not HELP your body, DON’T eat it. There is no point. Of course, occasionally having a treat with your family, or going out to dinner or a special event isn’t going to sabotage your goals too much, but. ‘occasionally’ doesn’t mean every day or even every weekend. That would be ‘regularly’.
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Processed foods contain all sorts of unidentifiable artificial junk!
 ✓Preservatives: Chemicals that make that stuff last FOREVER. 
✓ Colorants: Chemicals that make it pretty. 
✓ Flavor: Chemicals that enhance flavor and trigger your brain‘s reward centers. 
✓ Texturants: Chemicals that alter or create a certain “feel” 
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Quick Facts About Processed Foods
✓ They’re sneaky - Processed foods makers use healthy buzzwords like ‘all-natural’ & superfood.  These terms are misleading and say nothing about the nutritional or health benefits of the food
✓ Not all are bad - it’s the ultra-processed foods you have to worry about.  Minimally processed items, like most frozen vegetables, meats, plain yogurt, oats, rice, quinoa, raw nuts are all a good addition to your diet, as they retain much of their nutritional value.
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Why they’re unhealthy - 
✓ They cause a rapid rise in blood sugar
✓ Emulsifiers in processed foods are linked to changes in gut health. 
✓ They lack any nutritious value.
✓ They are hyper-rewarding. (Habit forming)
✓ They are linked with weight gain
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What are examples of processed foods
✓ Breakfast cereal, chips, cookies, crackers 
✓ Bread and pasta
✓ dairy/yogurt with added fruit and/or falavors
✓ Many convenience foods like frozen or microwave meals and ready-to-go meals 
.
Here are some tips / strategies to help you cut out processed foods..
1. Keep Healthy Snacks on Hand:  Fresh fruit, a few mixed nuts, veggies, hard boiled eggs, and chicken breast are some of my favorites. 

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2. Get Creative in the Kitchen:  So we all have a food that we love that is probably super processed and not good for us. For example, I eat Chinese Food every Friday night. What I order is generally 'healthy', but I don’t know exactly what they’re putting into it, so last night I made my own.  Did it taste the same? No- definitely not, but was it good? Heck yeah! 

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3. Drink more Water: Sugary beverages like soda, sweet tea, juice, sports drinks, energy drinks and those beloved starbucks latte’s are SO high in sugar, but SO low in essential nutrients. If you find water boring, try adding the LMNT electrolyte mix we sell at the gym into some sparkling water or putting some fresh fruit in your water to infuse some flavor in there.

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4. Meal Prep: I know many of you don’t want to spend time meal prepping, but when I tell you that it helps keep me on track I absolutely mean it.  I prep most of my meals ahead of time for the week. This way, I have control over what’s going into my body and I’m less likely to just grab something just because I am hungry.

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5. Change the Way that you Shop: Instead of shopping in the aisles at the grocery store, try to focus on staying on the outside. The FRESH stuff. It’s easy to get lost in the aisles of endless processed foods, but when you focus on the exterior you will find minimally processed healthier options that will make you feel better.
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So I challenge you, starting this week — look at some labels and start to think about what you’re actually ingesting. Replace the processed foods in your diet and replace them with more whole food choices. Think of your body as a luxury sports car. You want top performance? Then you gotta fuel it right.  “You can’t put unleaded in a Ferrari!”  Remember these steps and you will be on your way: Choose higher-quality foods more often, provide adequate nutrients, move often and you’ll live your best life.

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Coach Jeff

 .

Cinco de Mayo Partner WOD
Partners alternate movements for 20min
5 Box Jumps (30/24)
5 Handstand Push-Ups
5 Power Cleans (135/95)
5 Single Right Arm Thrusters
5 Single Left Arm Thrusters

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How to Stick with The CFSD Spring Clean-Out Over the Weekend.

It’s Friday around 5pm, and it’s the end of the work week. Your job is stressful. Your commute is long. You’re looking forward to going home and unwinding by overeating (and/or over-boozing).  Maybe some red wine, pizza, a giant bag of chips, and bad movie.  Why not. It’s Friday night, and you’ve tried to be good all week, so now you get to eat whatever you want, right?  If this is you, then we need to talk about your mindset, because Friday night inevitably leads into letting loose on Saturday and Sunday as well.  

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Hopefully you’ve been on point this week and have been avoiding added sugar and fake sugar.  If you are at all serious about achieving your health and fitness goals   - you have to stick with it over the weekend too, or the benefits will be lost and it simply isn’t going to get you where you want to go.  So, before you launch into the weekend - let’s discuss some simple strategies that can help keep you on track.
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Aim for “good enough” instead of “perfect”. This week we said no sugar, so make sure and stick with that over the weekend - but maybe allow yourself to have something else you enjoy.  Just because Monday through Friday you were faithful to your diet, doesn’t mean you need to reward yourself with a cheat weekend or cheat day, etc.  Pick one meal to have something you might not have during the week, but that’s it - one meal - not a whole day.  
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Own your choices (Really. Own them.). Do you ever barter with yourself? Make deals, trades or swaps related to food?  “Okay, self, I’ll not eat sugar this week… but I’m gonna collect on the weekend I am gonna eat a whole pint of Ben & Jerry’s”. In this mindset, one “good deed” gives you license to “sin” elsewhere. These trades rarely pay off — they usually just amount to a lot of mental gymnastics that help you avoid making tough decisions and help you justify overeating.  Mind games like this undermine your health goals — and your authority over your decisions…so be an adult - and own your choices 
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Stop rationalizing. Weekends present all sorts of comfortable justifications for eating a bunch of non-nutritious foods.  It could be anything: You were busy. Or maybe you had nothing going on.  You were traveling. Or maybe you were at home. You had to work. Or you had no work to do. You had family/social meals. Or maybe you ate alone.  Any excuse will do. Powerless victim of circumstance! But being busy, bored, travel, work, or family dinners don’t inherently cause overeating. People eat or drink too much in lots of different situations. Their explanation simply matches whatever happens to be going on at the time.  Rationalizations are a convenient script. They help us make sense of — and perpetuate — our overeating or other unhelpful behaviors. 
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So, take a minute and think about your weekend and how will you be spending it.  Will you be continuing to target being a healthier and fitter individual or giving in to your compulsions?  Trust me - making one better choice at a time - will lead to some big changes in your life.  Trust the process.
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Friday May 3, 2024
For time:
1000/800m Row + 400m Run
750/600m Row + 400m Run
500/400m Row + 400m Run
250/200m Row + 400m Run
...
3-4 rds
Suitcase Deadlifts x 8-10/arm + 50’ Carry (per arm)(ahap)
Wall-facing rotational MB Throws x 8-10/side (20/14)
Pause Plank-jacks x 8-10
.

Thursday May 2, 2024
1 Clean(any style)  x EMOM x 10min
start @ 50% and build
.
8min amrap
30/24 cal Bike into…
1,2,3… etc Wall Walks
30 DU’s
.
Wednesday May 1, 2024
For time
5-10-15-10-5
Deadlift (155/105)
Pull-up
200m Run
…
4rds
10 feet elevated ring rows
10 strict dips (Rings or Matador)
10 alt. wtd curtsy lunge
.
Tuesday April 30, 2024
Build to a challenging:
Snatch Pull + Power Snatch + OHS + Hang Snatch (any)
….
7min amrap
2,4,6, etc…
TTB
OHS (95/65)
.
The CFSD Spring Kitchen Cleanout

Tomorrow is Day 1 and this week we're focusing on removing added sugar / fake sugar from the foods you eat.  Sugar can have dozens of different sneaky names, so make sure to check the nutritional facts for added sugar, aS sugar is hidden in many of our favorite foods.  An easy way to see if something had added sugar is to check t he nutritional label (See pic below).  Total sugar and added sugar can be different.   Total sugar will include naturally occurring sugar such as from fruit or dairy, whereas added sugar was added after the fact.  Unsweetened applesauce for example would have sugar, but not added sugar - whereas sweetened applesauce might have added sugar.  

We had sent by email a list of some name that sugar and fake sugars can appear under in the ingredient list.  There was a question on the fake sugars on whether stevia and monk fruit, which are considered natural alternatives are allowed.  The short answer is yes, in moderation.  These alternatives when found in a protein shake or used sparingly in cup of coffee are acceptable, but not so much where it's found in something like a baked good, which would use a large amount.  Remember, part of the reason we are eliminating sugar, is to reduce your body's craving for it, so even small amounts will slow that process down.

 

 

Monday April 29, 2024
5/5/4/4/3 Back Squats (60-85%)
5/5/4/4/3 L-Sit Press (L/R/Both)
.
For time - 27/21/15/9
Cal Row
KBS (53/35)
.
Sunday, April 28, 2024
Alternate with a partner for 20rds
1 Manmaker (40/25)
3 Burpees
5 DB Thrusters
7/5cal Ski
.
Saturday, April 27, 2024
Part 1 – build to a challenging complex of:
1 Deadlift + 1 Hang Power Clean + 1 SH 2 OH
....
Part 2 – against a running clock:
3 rounds of:

50 DU’s
15/12/9  Shoulder to Overhead (95/65)

Rest 2min and then 3 rounds of:

50 DU’s
15/12/9 Hang Power Clean (115/75)

Rest 2min and then 3 rounds of:

50 DU’s
15/12/9 Deadlifts (135/95)
* 6 min Time Cap for each round *
.
Friday April 26, 2024
Build to a challenging 5-rep Bench Press
…
16min amrap of:
1rd of Strict Cindy + 12/9 cal Bike
Rest 1min
2rds of Strict Cindy + 12/9 cal Bike
Rest 1min
3rds of Strict Cindy + 12/9 cal Bike
Etc...
1rd ‘Strict Cindy’ = 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats
.

Thursday April 25, 2024
2min rds / 2min rest
a) 100’ Tank Push + max cal Ski
b) 8 Burpee Box Get-overs + max cal Bike
c) 8 Sandbag over Shoulder + max cal Row
.
d) cal Ski from a + max Tank Push
e) cal Bike from b + max BBGO’s
f) cal Row from c + max Sandbag over Shoulder
.
a) 100’ Tank Push + max cal Ski
b) 8 Burpee Box Get-overs + max cal Bike
c) 8 Sandbag over Shoulder + max cal Row
.
Wednesday April 24, 2024
5/10/15
Front Squats (135/95)
HSPU 
Cal Row
*Rest 2 min*
15/10/5
Cal Row 
Pull-ups
Front Squats
.

Tuesday April 23, 2024
4rds x 8reps 
Bent over Barbell Row
Flute Hip Bridges 

...
E9MOM x 27min
24 GHD Sit-ups
24 Alt SADS (50/35)
24/ Alt Wtd. Step-ups (24/20)
400m Run (or 500/400m Row)
…
Scale reps / distance to finish 1st rd in +/- 6min
.

Monday April 22, 2024
Build to a challenging Clean & Jerk
…
CF Quarterfinal Workout #4
complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/85)(50% Part 1)
   Rest 1 minute
10 clean and jerks (185/125)(65%)
   Rest 1 minute
10 clean and jerks (225/155)(75%)
   Rest 1 minute
Max-reps clean and jerks in time remaining (245/165)(85%)
.
Sunday April 21, 2024
Partners share the work:
5min max cal Ski
5min max KBS (53/35)
4min max cal Ski
4min max Goblet Squats
3min max cal Ski
3min max SDHP
2min max Ski 
.

Saturday April 20, 2024
E6MOM x 24min
15/12 cal Bike
12 DB Deadlifts (35/25)(Rx+ 50/35)
9 DB Cleans
6 DB S2OH
3 Devil Presses
15/12cal Bike
.
Friday, April 19, 2024
Every :75 x 8rds
3 Back Squats (50%)
30 DU’s
.
4rds x 1:20 work / :30 rest
10/8 cal Ski + max Strict pull-ups into Hollow Hold
10/8 cal Bike + max V-ups
10/8 cal Row + 100’ Sandbag Carry (ahap)
.

Thursday, April 18, 2024
4 rounds for max reps of:
1 minute of power cleans (135/95)* 
1 minute of rowing for calories
1 minute of dumbbell box step-ups (2x50/35)(20)
1 minute of rest 
*snatches for QF athletes (135/85)
.

Wednesday, April 17, 2024
5x3 Front Squats at 60-80%
…
2rds 
10 Handstand Shrugs + 10 Shoulder Taps
:30 Handstand Hold [wall or freestanding]
2 Wall Walks
…
For time:
1/2/3/4/3/2/1 Wall Walks + 10 Wall Balls (20/14)(Rx+ 30/20)
.

Tuesday, April 16, 2024
4rds
DB Split Squats x 7/leg
Front Rack KB Carry x 100’ (ahap)
…
Build to a challenging set of:
2 Push Press + 1 Push Jerk 
…
9min amrap
6 Shoulder to OH (115/75)(65%)
9 TTB
12/9 cal Row
.

Monday, April 15, 2024
Build to a challenging:

Snatch Pull + Pause Hang Power Snatch + Power Snatch
…
E5MOM x 15min
7 Power Snatches (95/65)(60%)
500m Run (scale to 400m)
7 Hang Power Snatches
.
Sunday April 14, 2024

Deck of cards workout - alternate cards with a partner until the deck is complete
Heart - calories any machine
Diamond- Hang Sqt Cleans*
Spades - Shoulder to OH*
Club - Pull-ups
…
Rx 95/65 or DB 35/25

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Saturday, April 13, 2024
5rds for time
7 Deadlifts (225/155)
200m Run 
7/5cal Bike
Rest 1min
.

Friday, April 12, 2024
24min amrap
5 Box Jumps (30/24)
10 TTB/K2C 
15 SADS
20/16 cal row
Rest 1min
.

Thursday, April 11, 2024
EMOM x 25 min
Min 1 – 15/12/9/6/3 Thrusters*
Min 2 – 10-15 Burpee to 6” Target
Min 3 – 50 DU’s
Min 4 – 15/12cal Ski
Min 5 - rest
**# reps decrease each round / weight increases
Men (75/95/115/125/135)
Ladies (55/65/75/85/95)
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Wednesday, April 10, 2024
3rds for time
21 Power Cleans (95/65) + 15 Pull-ups + 9 HSPU
15 Power Cleans (135/95) + 15 Pull-ups + 9 HSPU
9 Power Cleans (155/105) + 15 Pull-ups + 9 HSPU
.
Tuesday, April 9, 2024
24min amrap
400m Run + 10 KBS + 10 Pushups  + 10 Goblet Squats
400m Run + 15 KBS + 15 Pushups  + 15 Goblet Squats
*Keep adding 5 reps each rd
** Rx 53/35 - Rx+ 70/44

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Monday, April 8, 2024
5/5/4/4/3 Box Squats (50-70%)
.
10/8/6/4/2 Bench Press
.
5/4/3/2 weigted pull-ups
.

Sunday April 7, 2024

Partners alternate full rounds for 5 full rounds each
8/6cal any machine 
10 alt. SADS (50/35)
12 Deadlifts (155/105)(40-50%)
10 DB Hang C&Jk
8/6cal any machine 
.

Saturday, April 6, 2024
E5MOM x 20
10 GHD Sit-ups
10/8 cal Assault Bike
10 Push Press (95/65)
10 Barbell Step-ups (20)
Rx+ 12 reps
.
Friday, April 5, 2024
In 20min row for max meters
E2MOM incl. min 0:00 perform 1rd. of the ‘Chief’
3 Power Cleans (135/95*) + 6 HRPU + 9 Air Squats
.
Thursday, April 4, 2024
6 x 3 min work/1:30 min rest (a/b/c/a/b/c) for max reps/cal
a) 20/16cal Ski erg + 20 WB’s + max TTB 
b) 20 WB’s + 20 TTB + max cal Ski 
c) 20 TTB + 20/16cal Ski + max WB’s

** extra :90 rest after 1st rd of a/b/c **
.
3-4rds x 10 reps each
Wtd. dead bugs
Wtd. Hollow Rocks
Kneeling around the world
Half kneeling, 90° rotations
Bear plank pull through
.
Wednesday April 3, 2024
4rds for time:
9 Deadlifts (115/75) + 9 Burpees
7 Hang Power Cleans + 7 Burpees
5 Shoulder to OH + 5 Burpees
3 Overhead Squats + 3 Burpees

Rx+ 135/95
.
125/100m Row
EMOM X 10min
.

Tuesday April 2, 2024
In 20min…
For time - Benchmark ‘Jackie’ 
1000m Row
50 Thrusters (45/35)
30 Pull-ups
…and then in remaining time…
3-rep max Front Squat (from rack) 
.

Monday April 1, 2023
4rds x :90 work / :45 rest
a) 15/12 cal Bike + max Kip Swings or Hollow Hold
b) 15/12 cal Row + max HS Hold
c) 15/12 cal Ski + max DU’s
.
Sunday March 31, 2024
Partners alt for 5rds each
8 cal Ski
6 DB step-overs (40/25)
4 Devil Press
6 DB step-overs (40/25)
8 cal Ski
.
Saturday March 30, 2024
In 24min…
5rds for time
21/16 Cal Row 
15 Front Squats (95/65)
9 Burpees
In remaining time…
Max rds ‘Cindy’ (5 pull-ups + 10 Push-ups + 15 Air Squats)
.

Friday March 29, 2024
Min 0-5: amrap of 12/9 cal Row + 12 WB’s (20/14)
Min 7-12: amrap of 12/9 cal Ski + 6 Sandbag to Shoulder (100/75)
Min 14-18: amrap of 9/7 cal Row + 9 WB’s
Min 20-24: amrap of 9/7 cal Ski + 4 Sandbag to Shoulder 
Min 26-29: amrap of 6/5cal Row + 6 WB’s
Min 31-34:amrap of 6/5cal Ski + 2 Sandbag to Shoulder 
Rx+ 30/20 - 150/100
.
Thursday March 28, 2024
5rds
10 Wtd. Lateral Step-ups(5/leg)
10 Strict TTB/K2E
…
12min amrap
5 HSPU
10 alt Pistols
15/12cal Row
30 DU’s 
.
Wednesday March 27, 2024
Part 1 – Barbell Tabata 
:20 work / :15 rest x 6rds each
- Deadlifts (115/75)
- Hang Power Cleans
- SH2OH
- Clean & Jerks
…
5x3 Front Squats @60-80%
.
Tuesday March 26, 2024
Strict Ring MU Drills
…
E4MOM x 20min
21 KBS (53/35)
15/12 cal Bike
12 KB Snatches
9/7 cal Bike
...
score is total time for all 5rds
.
Monday March 25, 2024
EMOM x 30min
Min 1 - 100’ Tank Push
Min 2 - 15 GHD Situps 
Min 3 - 100’ SA KB Farmers Carry (80/60)
Min 4 -  6-8 SA DB Thrusters
Min 5 -  6-8 Burpee Box Get-overs (48/40)
Min 6 - rest
.
Sunday March 24, 2024
Partner WOD
Alternate 20rds with a partner;
3 Deadlifts (135/95) + 3 HRPU
2 Power Cleans + 2 Burpees
1 Clean and Jerk + 1 Burpee Pull-up
.
Saturday, March 23, 2024
1:20 on / :40 off x 30min
a) 15-20 GHD Sit-ups or 25 Hollow Rocks + max cal Bike
b) 15-20 Bench Press (40-50%) + max cal Row 
c) :30 Tuck Hang/Hollow Hang + max cal Ski

.
Friday, March 22, 2024
For time 
6 Power Snatches* (95/65)
12 TTB/K2C + 6 Power Snatches 
18 Box Jumps + 12 TTB/K2C + 6 Power Snatches 
24 KBS (53/44) + 18 Box Jumps + 12 TTB/K2C + 6 Power Snatches 
30 Sit-ups + 24 KBS (53/44) + 18 Box Jumps + 12 TTB/K2C + 6 Power Snatches 
36/30cal Ski + 30 Sit-ups + 24 KBS (53/44) + 18 Box Jumps + 12 TTB/K2C + 6 Power Snatches 
*Rx+ Sqt Snatch 

.

Thursday, March 21, 2024
Min 0-4: max Cal Row 
Min 5-15: amrap of ‘Holleyman’  - 5 WB's  + 3 HSPU + 1 Power Clean (225/155)
Min 16-20: max Cal Row
.

Another CrossFit Open is in the books. An announcement should be made in the next week or two, of which of our CFSD members will be made it the quarterfinals.

Here is the final leaderboard for everyone who did the Open workouts.  Final placement is based on a points system. 1st place in a workout got 1 point, 2nd place got 2 points, etc...so the lower your points, the higher your rank. 

.

 

 

INTRAMURAL OPEN WEEK 3 POINTS

 

AND THE WINNER IS.....

Wednesday, March 20, 2024
Build to a challenging:
Strict Press + Push Press + Push Jerk
…
For time - 21/15/9
DB Deadlifts (50/35)
DB Power Cleans
DB Shoulder to OH
Cal Bike 
.

Tuesday, March 19, 2024
5 x 10 alt Front Rack Lunges (superset with 10 bw Bulgarian split squats 
.
4 x 10 Bent Bar Row (superset with 10 Ring Rows)
.
For time
1000/800m
Rest 1min
750/600m
Rest 1min
500/400m
Rest 1min
250/200m
.

Monday March 18, 2024
5/5/4/4/3 Sumo Deadlift + Deadlift
.
1min on/off x 10min( 5rds)
10 SDHP (95/65) + max cal Ski
.
Sunday March 17, 2024
17min amrap
…
3 Wall Walks
17cal any machine
3 Wall Walks
17 K2C
3 Wall Walks
17 Burpees
 .

Saturday March 16, 2024
Alt a/b for 2min on/1min off x 30min(5rds)
…
a) 2min amrap of: 12 Deadlifts (115/75) + 9 HRPU + 6 Hang Power Cleans*
b) 400m run 
…
*pick up amrap where you left off
*scale the distance to be able to finish in 2min or less
*sub 500/400m Row or 1000/800m Bike (2min cap)
*Rx+ should can go heavier 
.

** correction - the Mandrake Cupcakes in the Sweet category belonged to Gryffindor - 12 points were shifted from Ravenclaw to Gryffindor

.

Friday March 15, 2024
Min 0-12: 
1500/1250m Ski 
amrap in the time remaining of
7 Box Jumps
14 alt. DB C+Jk
21 Air Squats
**rest 4min**
Min 16-28
1500/1250m Row 
amrap in the time remaining of*
7 Box Jumps
14 alt. DB C+Jk
21 Air Squats
*pick top where you left off
.

Thursday March 14, 2024

5x2 (1/arm) Turkish Get-ups
.
Pause/Pulse/Regular Back Squats 
5x3 @ 50-68%
Rep 1 - :02 pause at bottom
Rep 2 - pulse at bottom
Rep 3 - regular tempo
.
4rds x 2min on / off (a/b/a/b)
a) 20 Russian KBS (53/35) + 20/16cal Bike + Max KBS 
b) 20/16cal Assault Bike + 20 KBS + max cal bike
.

 

Week 2 Intramural Open Leaderboard 

** if there are any scoring questions - please let your team captain know**

Message from the Commissioner (Spirit Points)

It was another week of exceptional effort and athletic prowess at Crossfit Seize The Day. Congratulations to everyone who endured that grueling 20 minutes. Impressive job all!

Onto spirit points. My phone has been blowing up with team spirit from every house (sorry, boss and sleepy dogs!). Clearly, everyone has jumped into the spirit of the Hogwarts intramurals and the 2024 Crossfit Open. Between discussions back and forth about preparing for Thursday's challenge and giving shout-outs and verbal high fives to each other, it has been a great week.

You've shown up in team colors for each other, demonstrated sportsmanship, camaraderie and spirit. It is clear that the spirit points belong to EVERYONE this week!

50 points for Hufflepuffs!
50 points for Gryffindors!
50 points for Ravenclaws!
50 points for Slytherins!

It is a really close race, so BRING IT ALL THIS LAST WEEK WIZARDS!

.

Wednesday March 13, 2024

5 x 2min sets
200m Run
15 TTB
max Devil Presses (50/35) in remaining time
-rest 2 minutes b/t sets-
.
Tuesday March 12, 2024
Build to a challenging:
1 PC + 1 F Sqt + 1 S2OH + 1 Thruster
.
EMOM x 8min
1 Power Clean (135/95)
2 S2OH
3 Front Squats
**Rest 4min**
EMOM x 8min
1 Thruster
2 Burpees 
3 HSPU
.

Monday March 11, 2024
EMOM x 30min
Min 1 - 10-15 GHD Sit-ups
Min 2 - Cal Ski (12/10)
Min 3 - 10-15 Pull-ups (any)
Min 4 - Cal Assault Bike (12/10)
Min 5 - 10-15 Paralette Push-ups (Decline/Flat/Incline)
Min 6 - Cal Rower (12/10)
.

Pick # of reps/cal that you can comfortably hit in :30-:40 in Rd 1/2 - that is challenging in Rd 3/4 and that is a bit of a struggle in Rd 5

Sunday March 10, 2024
Partners alternate for 5rds each
7/5cal Ski erg
9 DB SADS (50/35)
11 TTB/K2C
9 DB C+Jk’s
7/5cal Ski erg
.

Saturday March 9 2024
E4MOM x 20min
5 Box Jumps (30/24)
5 Right-arm DB Thrusters (50/35)
200m Run 
5 Left-arm DB Thrusters
5 Box Jumps  (24/20)
.
Friday March 8, 2024
15min amrap
5/4cal Bike
1 TTB + PU + CTB*
1 Snatch (135/95)

*can be any three kipping movements performed unbroken

.
Thursday March 7, 2024
EMOM x 30min
Min 1 - 100’ Torque Tank Push
Min 2 - 100’ FW/WC
Min 3 - 12/9cal Bike
Min 4 - :30 ‘L’ or Hollow Hang
Min 5 –10 Sandbag Bearhug Squats(150/100)
Min 6 -  Rest

.
For Week 2 - here is what we have for Thursday Night…

1. Workout 24.2 - We need two athletes from each team to do 24.2 Thursday night. Remember, you get points for showing up to cheer them on and points for wearing team colors.
2. Thursday Night Event #1: Truth  Dare or Dare

• Each team will have 5 participants.  There will be 20 dares on the board. Each one will be assigned between 2-10pts - with the more challenging dares being worth more points.  One member from each team will go until all players have went.
• Each participant will pick a card from the board and execute the ‘dare’ on that card.  ‘Dares’ may be funny, gross, embarrassing etc, so probably not a good idea to volunteer for this one if you won’t do almost anything ( nothing will be dangerous).
• You will receive the points for executing the ‘dare’. - though you will lose the points if you chicken out by not executing your dare as written.  If you do not do your dare, the next team up may do your ‘dare’ for double points.

3. Thursday Night Event #2: Team Dodgeball

• Each team will have teams of 5 people. 
• Each team will play each other once…the 2 best records will face off in a final… 
• 20pts for the 1st place team (winner of the finals) / 12pts for the 2nd place team (losing team in the finals  / 7pts for the 3rd & 4th place teams
• Standard dodgeball rules will be used.

.

** All points are subject to review / change **

 

.

Spirit Points (as awarded by League Commissioner)

The Ravenclaws are a particularly chatty group with much speculation about 24.2. They're bouncing guesses off each other and there's a lot of energy to the group chat. Between the videos, chatter and the members I saw there judging others on nights they were not working out, I am awarding them 40 spirit points.

The Hufflepuffs are an energetic group online and no one embraces a theme more than Carolyn and Chief. They have energy in their chats and bring a sea of yellow and black for each event. 40 spirit points.

Gryffindors are a quieter bunch. Santiago brings enthusiasm and encouragement to ALL of the athletes no matter what team they are on, and it seems like he has been there for every heat. They've had good attendance and a good showing of team colors and spirit and the most open registrations. 37 spirit points.

Slytherins, while not overly chatty, have good energy and 24.2 speculation in their chats. They had the most athletes who did 24.1, good repping of team colors and good attendance. 35 spirit points

.

Wednesday March 6, 2024

Build to a challenging:
DL + HPC + F Sqt + Sqt Clean*
* not touch and go
...
For time
40 Deadlifts (155/105) + 80 SU's
30 Hang Power Cleans (135/95) + 60 DU's
20 Front Squats (115/75) + 40 Crossovers
10 Squat Cleans (95/65)
*scale to 60-65% Part 1
.
Tuesday March 5, 2024
Min 0-5: 1000/800m Ski/Row
Min 6-11: EMOM -  10 KBS(53/35)+ 2/1 Wall Walks 
Min 12-17: 1000/800m Row/Ski
Min 18-26: amrap of:
1,2,3 etc Wall Walks 
7/5cal Ski/Row
11 KBS
.
Monday March 4, 2024
a) 3 x 10 Back Squats @ 55-65%
.
b) 5/4/3/2/1 Strict Press
*superset w/ 3-5 Strict Pull-ups 
.
c) 7min amrap
1,2,3…etc 50’ Shuttle Runs
10 Wall Balls
.

Sunday March 3, 2024
Complete the work as a team - one partner works at a time.
60 Deadlifts (95/65) + 60 DU’s
50 Hang Power Cleans + 50 DU’s 
40 Back Squats + 40 DU’s 
30 Shoulder to OH + 30 DU’s 
40 Back Squats + 40 DU’s 
50 Hang Power Cleans + 50 DU’s 
60 Deadlifts+ 60 DU’s 
.
Saturday March 2, 2024
Partners alternate 5 full rds each
8/6cal Bike  
8 DB Front Squats (50/35)
8 Bench Press 50-60%
8 DB Front Squats 
8/6cal Bike
.
Friday March 1, 2024
5rds - each for time
15 Overhead Squats (95/65)
10 Box Jumps (24/20)
5 Bar MU’s (sub pull-up +dip)
-rest 1:1 b/t sets-
.
CrossFit 24.1 Announcement

 

Thursday February 29, 2024
a) 10/10/8/8/6 Barbell back rack step-ups + Back Squats (rpe 6-9/10)
b) 6 Single-arm Ring Rows
…
E4MOM x 16min
a) 2:29 amrap  of: 15/12cal Ski + 20 alt. SA KBS (53/35) + max cal Ski
b) 2:29 amrap of : 15/12cal Bike + 20 alt. KB Deadbugs + max cal Bike
.
Wednesday February 28, 2024
4rds - increase load each round
Pausing Seated DB strict press x 5/arm
Pausing Renegade Row x 5
Pulsing DB Split Squats x 6/leg
…
For time: 30/20/10
SADS (50/35)
TTB
.
Congratulations goes out to Glenn for his 3rd place finish, John for his 1st place finish and Erin for her 2nd place finish in the Global Midwinter Strongman Battle and to Masaun for PR'ing his half marathon time in the Central Park Half Marathon. Both events were held this past Saturday. Nice job to all of you - way to represent!

    

.

Tuesday February 27, 2024

Every 2:30 minutes, for 30 minutes (3 rounds):
Station 1 – 500/400m Row
Station 2 –  20 GHD Situps + 20 Hollow Rocks
Station 3 – 400m Run
Station 4 – 6 BBGO’s (48/40)+ 6 BBJO’s (24/20)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

…
Monday February 26, 2024
EMOM x 20min*
Min 1 - 4 Squat Cleans** (155/105)(60-65%)
Min 2 - 50  DU’s 
Min 3 - 4 Wall Walks**
Min 4 - 50 DU’s
*Try to finish each station in :40. 
** Target is 1 rep every :10sec
.

Sunday February 25, 2024
Partner Fight Gone Bad 
3rds x 2min at each station:
Wall-balls
Sumo DL high-pull (75/55)
Box Jumps(24/20)
Push Press (75/55)
Cal Row
Rest
.
Saturday, February 24, 2024
Min 0-6 - amrap of: 10/8cal Ski + 10 alt SADS (50/35)
Min 9-15 - amrap of: 10/8calRow + 10 Burpee over Rower
Min 18-24 - For time: total # of SADS + total cal ski 
Min 27-33: For time: total # burpees + total cal Rowed
.
Friday February 22, 2024
CF Open 22.3
For time (12min cap)
21 pull-ups
42 DU’s
21 thrusters (95/65)
18 CTB pull-ups
36 DU’s
18 thrusters (115/75)
15 bar MU’s
30 DU’s
15 thrusters (135/95)
.

 

 

 

 

 

Thursday , February 22, 2024
Build to a challenging:
DL + HPC + S2OH
…
E4MOM x 20
15/12 cal Row
12 Deadlifts (135/95)*
9 Hang Power Cleans 
6 S2OH
*goal is to go unbroken on the barbell
…

Wednesday February 21. 2024
E3MOM x 15min 
Bench Press x 5 reps
3 reps @ 31x1 + 2 regular tempo
*superset with max set strict pull-ups
…
100’ Walking FW Lunges (50/35)
36 Crossover SU’s
18 V-ups
75’ Walking Front Rack Lunges
30 Crossover SU’s
15 V-ups
50’ Walking OH Lunges (1x50 / 25’ arm)
24 Crossover SU’s
12 V-ups
.

Tuesday February 20, 2024
Back Squats - 5/4/3/2/1/1….
…
E4MOM x 12min
12/10 cal Row + 6 Sandbag over Shoulder (150/100) + 12/10cal Row
.
Monday February 19,2024

Min 0-7: 7min amrap
2 Wall Walks
3 Power snatches (135/95)
4 HSPU (Rx+ Wall Facing)
5 Clean and Jerks (135/95)

…
Min 8-13: 5min amrap
6 Hang Power Cleans (115/75)
7 Box Jumps (24/20)(Rx+ 30/24)

…
Min 14-17:
8 Overhead Squats (75/55)
9 Burpees
.

Sunday, February 18, 2024
Min 0-3: max HRPU
Min 3-7: max KBS (53/35)
Min 7-12: max cal Ski
Min 12-18: max cal Row
Min 18-23: max cal Ski
Mon 23-27: max KBS
Min 27-30: max HRPU

 

Saturday, February 17, 2024
EMOM x 30min
Min 1 - Torque Tank Push x 100’
Min 2 - 12/10cal Ski
Min 3 - 6 Box Get-overs (48/40
Min 4 - 12/10 Bike erg w/ OH Plate Hold
Min 5 - 6 Burpee Pull-ups
Min 6 - rest 
.
Friday February 16, 2024
CrossFit Open 23..1 Re-Test
…
Complete as many reps as possible in
14 minutes of:
• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
.
Thursday, February 15, 2024
In 7min 
50/40 Cal Bike + max Cal Row
-rest 3:00-
In 7 min
50/40 Cal Row + max calorie Ski
-rest 3:00-
In 7min
50/40 Cal Ski + max calorie Bike
.

Wednesday February 14, 2024
5 sets @ RPE 6-8.5
1 Pause Power Cleans + 1 Pause Split Jerk
1 Power Clean + 1 Split Jerk 
@ RPE 6-8.5
.
14min amrap
2 Power Cleans (135/95)(65% Part 1 )
14 TTB
2 S2OH
14 HRPU 
2 Clean & Jerks
14 V-up
.

For time:
Partner 1  does 15/12/9 Thrusters (95/65) + Calories Assault Bike for time…
and then…
Partner 2  does 9/12/15 Calories Bike + Thrusters for time
(cap 5min)

Workout #2 - “XOXO”
For time: 6 alternating rounds for time (3 each) (you go/I go)
Rd 1  - 15 Deadlifts  + 7 Burpee Box Jump Overs + 15/12cal Row
Rd 2 - 15/12cal Row + 7 Burpee Box Jump Overs + 15 Deadlifts
Rd 3 - 15 Deadlifts  + 7 Burpee Box Jump Overs + 15/12cal Row
Rx 155/10  - 24/20” box
(cap 13min)

Workout #3  - ‘You’re the Bomb’
For time - Partners share work as needed:
50cal Ski
40 Alt. DB SADS  (50/35)
50 TTB
40 Alt. DB C+Jk  (50/35)
50cal Ski
(cap - 12min)
...

Sunday, February 11, 2024
Partners – 
Min 0-7: 100 cal Row + max Power Cleans (135/95)
Min 7-10: rest 3min
Min 10-16: 80 cal Row + max S2OH
Min 16-19: rest 3min
Min 19-24: 60cal Row + max Clean & Jerks
*scale to 60% of your 1rm PC or S2OH (whichever is lower)
.
Saturday, February 10, 2024
15min amrap
12/10 Bike or Row
7 Hang Clean & Jerks (95/65)
1,2,3…Wall Walks
.
Friday February 9, 2024
18-16-14
Alt. SADS
DB Step-ups (24/20)
into...
12-10-8
Dumbbell Thrusters (2x50/35)
Dumbbell Box Step-overs
into...
6-4-2 Devils Press
Box Get-overs (48/40)
.

Thursday, February 8, 2024
4 Sets - build in load each set if possible
7 Feett Elevated Pause Ring Rows
7/leg Barbell Back Rack Step Ups (7/each leg)
7/arm alt DB Bench Press
…
Every 3:30 x 4 rds
Rds 1 & 3 - 15/12 cal Ski erg + 7 Bar MU's* + 15/12 cal Assault Bike
Rds 2 & 4 - 15/12 cal Bike + 7 Bar MU's* + 15/12 cal Ski erg

*scale to jumping MU's or 7 CTB PU 's+ 7 Dips
**score is total time for all 4rds
.
Wednesday February 7, 2024
5x2 Tempo Front Squats
@ RPE 6-9 x 3sec down/2sec pause 
…
For time:
Min 0-10:  2k meter Row
Min 10: for time
20 Deadlifts (135/95)
15 Push Jerks 
15 cal Bike
15 Push Jerks
20 Deadlifts
.

Tuesday February 6, 2024
Build to a heavy Power Snatch + Squat Snatch in 10 minutes.
…
Build to a heavy Clean(any) + S2OH in 10 minutes
…
For time: 
10-8-6-4-2 Power Snatch @ 60-85% part 1
into
2-4-6-8-10 Clean & Jerk
.
Monday February 5, 2024
For time

500/400m Row + 50 Air Squats
-rest 1min-
400/300m Row + 40 Wall Balls (20/14)
-rest 1min-
300/250m Row + 30 Wall Balls (30/20)*
*go 1 ball heavier
…
3 sets
10 Barbell Back Extensions
10 Wall Ball Weighted V-Ups
10 Plank Pull-throughs 
.
Sunday February 4, 2024
2min work / 2min rest at each station.  
20/16/12cal + max Deadlifts (115/75)
20/16/12cal  + max Hang Power Clean
20/16/12cal  + max Front Squats
20/16/12cal  + max Hollow Rocks/Sit-ups
20/16/12cal  + max HRPU
20/16/12cal  + max Hang Squat Cleans

** use 50-60% 1rm Hang Power Clean **
.
Saturday, February 3, 2024
Build to a challenging:
Strict Press + Push Press + Push Jerk
…
5 rounds for time:
18 Toes to Bar
9 Shoulder to Overhead (115/80)
54 DU’s
.
Friday February 2, 2024
Row + Ski + Bike for max calories 
:15 each
:30 each
:45 each
:60 each 
:75 each
…
Rest 3min
…
For time: 
Compete the total Cal Rowed
Complete the total Cal Skied
Complete the total Cal Biked
.

Thursday, February 1, 2024
Mary Benchmark WOD
20min amrap
5 HSPU
10 Pistols (alternating legs)
15 Pull-Ups
.

Wednesday, January 31, 2024
Build to a challenging Clean Pull + Clean (any)
…
8min amrap
1 Power Clean* + 2 BJO’s + 10 DU’s
2 Power Cleans + 4 BJO’s + 20 DU’s
Etc…
*use 65% Part 1
.

Tuesday, January 30, 2024
3 Sets
6 Alternating Grip Strict Pull Ups 
12 Dumbbell Single Arm-Step Up (6/arm)
12 Toes-to-Rings
12 Dumbbell Single-arm Floor Bench Press (6/arm)
…
For time:
500m Row + 25 SADS(50/35) + 50’ handstand walk or 5 Wall Walks
400m Row + 20 SADS + 40’ handstand walk or 4 Wall Walks
300m Row + 15 SADS + 30’ handstand walk or 3 Wall Walks
200m Row + 10 SADS + 20’ handstand walk or 2 Wall Walks
.
Monday, January 29, 2024
3 Snatch Grip Push Press + 2 OHS*
4 sets @ 60-75% 1rm Snatch
*sub 3 Push Press + 2 Front Squats
…
6 Back Squats 
5 sets @ 60-75% 1rm Back Squat 
…
8min amrap
2,4,6…etc
KB Swings (53/35)
Goblet Squats 
Reverse Lunge
.

Sunday January 28, 2024
24min with a partner
20,30, etc…cal Ski
30,40, etc …. TTB
40,50, etc …. WB’s

.
Saturday January 27, 2204
20min amrap
5 SDHP (95/65)
10 Barbell Step-ups (24/20)
15 Deadlifts
300m Run
Rest 1min
.
Friday January 26, 2024
Build to a challenging complex:
Hang Power Clean + Front Squat + S2OH
…
4 x 3min amrap / 1min rest 
4 Bar MU’s / Pull-ups
3 Hang Power Cleans (65%)
2 Front Squats
1 S2OH
*pick up where you left off 
.

Thursday January 25, 2024
E6MOM x 30min
100’ Tank Push
5 Devil Press (50/35)
10 Box Jumps (24/20)
15 V-ups
20/16 cal Bike
.

Wednesday January 24, 2024 
EMOM x 20min
Min 1 – 50 SU’s
Min 2 – 15/12/9/6/3 Thrusters*
Min 3 – 50 SU’s
Min 4 – 15/12/9/6/3 Hang Power Snatches*
* 15 @ 75/55 - 12 @ 95/65 - 9 @ 115/75 - 6@ 125/85 - 3 @ 135/95
 .

 SWOLEMATE THROWDOWN
Saturday Feb 10th  - 930a-1230p

 

Tuesday January 23, 2024
4 sets x 10 reps - increase load each rd
Barbell Front Rack Lunges
Supinated Grip Barbell Rows
…
4rds x 3min work/2min rest
15 GHD Sit-ups
15/12 cal Bike
Max Rope Climbs 
.

Monday January 22, 2024 
Min 0-4: 60/50 cal Ski
Min 5-9: 60 Wall Balls* (20/14)(*3 Burpees every break) 
Min 10-14: 60/50 cal Row 
Min 16-24: 8min amrap
4 DB Front Squats (50/35) + 6 TTB + 24 DU’s
.
Sunday January 21, 2024
Alternate rds with a partner;
30rds: 3 Deadlifts (185/125) + 3 HRPU
20rds: 2 Power Cleans (135/95)  + 2 Burpees
10rds: 1 Clean and Jerk (95/65) + 1 Burpee Pull-up
*use 40-50% 1rm for all lifts
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Saturday January 20, 2024
EMOM x 20min
Even: 2 Back Squats (65%)
Odd: 5 Bench Press (65%)
…
3rds x 2min work / 2min rest
a) 10/8cal Bike + 20 KBS (53/35)  + max cal Bike
b) 20 KBS + 10/8cal Bike + max KBS
c) repeat a or b (athletes choice)
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Friday January 19, 2024
10/8/6/4/2 Hang Squat Cleans*
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10/8/6/4/2 Push Press*
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For time:
500/400/300/200/100m Row (Rest 1min after each)

* reps should be touch and go
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Thursday January 18, 2024
EMOM  x 10min
Min 1 - 12/9 Calorie Ski
Min 2 – 3/2 Wall Walks or 40’ HS Walk 
**2min rest**
EMOM x 10min
Min 1 – 12/9 cal Assault Bike
Min 2 - 5-10 Strict Pull-ups
**2min rest**
EMOM x 10min
Min 1 - 12/9 Calorie Row
Min 2 – 15 V-ups
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Wednesday January 17, 2024
For time:
10 Power Snatches (75/55)(40%)
8 Power Snatches (95/65)(50%)
6 Power Snatches (115/75)(60%)
4 Power Snatches (135/95)(70%)
2 Power Snatches (145/100)(75%)
4 Power Snatches (135/95)
6 Power Snatches (115/75)
8 Power Snatches (95/65)
10 Power Snatches (75/55)*
** 30 DU’s after each set **

-> the goal in this workout is to workout on barbell cycling and go unbroken touch and go sets or fast singles throughout.
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Tuesday January 16, 2024
Kipping Drills /Butterfly Drills
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For time:
15/12/9/6/3  
Front Squats (115/75)
Bar Facing Burpees 

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Monday January 15, 2024
MLK WOD
For time: 
39cal Row Buy-in
19 Box Jumps + 29 Burpees + 39 KBS (53/35)
19 Box Jumps + 63 Sit-ups + 39 KB Reverse Lunges
19 Box Jumps + 68 Mountain Climbers + 39 Goblet Squats
39cal Row Cash-out
…
1929 (year MLK born)
1963(year of I have a dream speech) 
1968 (year MLK assassinated)
.

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PLEASE RSVP IF YOU HAVE NOT YET DONE SO

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Thursday November 16, 2023
14min amrap
14 GHD Sit-ups
10 Pistols
6 Ring Dips
100’ Sandbag Bearhug Carry (ahap)
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Wednesday November 15, 2023
Build to a:
a) 3-rep Strict Press
b) 2-rep Push Press
c) 1-rep Push Jerk
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For time:
3-5-7-9
Power Clean (135/95)
Pull-up
**rest 1min**
11-13-15
Deadlift 
TTB
.

...

Tuesday November 14, 2023
5/5/4/4/3 Front Squat + Back Squat (50-80%)
.
4rds x 2min on / off (a/b/a/b)
a) 20 KBS (53/35) + 20/16cal Bike + Max KBS
b) 20/16cal Assault Bike + 20 KBS + max cal Bike
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Monday November 13, 2023
4min work / 1min rest x 2rds each
a) 500m Ski + 100'/arm SA OH DB Carry  + max HS Walk / Hold
b) 500m Row + 200’ Rack Carry + max Hollow Hang
c) 1000m Bike erg + 200' Farmer Carry + max Hollow Hold
Rx (50/35)
...

Sunday November 12, 2023
Partner WOD
50cal Row + 50 Back Sqts + 50 Front Sqts + 50 OHS (75/55)
50cal Row + 50 Strict Press + 50 Push Press + 50 Push Jerks
50cal Row + 50 Hang Power Cleans + Hang Power Snatches
50cal Row 
...

Saturday November 11, 2023

Veteran's Day WOD

Veteran Suicide Prevention

For Time:  1,000 Box Step-Ups (20 in)

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack/vest. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20" box for step-ups.

Scaling Options
- partner up and share the work however you wish
- do a portion of the 1000 Reps (example 500 reps)
- substitute a different movement, if you an injury that precludes you from doing step-ups

_____________________________________________________

MEMBER SURVEY - WHO DREW IT BETTER?

CLICK HERE TO VOTE

Voting Closes Sunday night 

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A day to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. 

This Veterans Day, weekend, we will be doing two WOD’s that remind of this significance. On Friday, we will have a 11/11/1918 theme in remembrance of Armistice Day.  On Saturday, along with many other CrossFit’s, we will be doing the Hero WOD Chad 1000x, named after Navy Seal Chad Wilkinson. Throughout the entirety of his career, Chad served honorably, deploying 11 times to combat zones around the world. He was approaching his 21st year of active duty when he died by suicide on October 29, 2018, due to the effects of blast wave injuries, traumatic brain injuries (TBI), and post-traumatic stress disorder (PTSD). 

Chad had strong ties to the CrossFit community, and his taking of his life came as a surprise to everyone.  Chad’s silent fight, wasn’t unlike many of our veterans, where even on our home soil, many continue to fight, but they are not fighting a foreign enemy, they are fighting their own mental health.  By doing Chad 1000x,  we can raise awareness of veteran suicide and highlight the fact that mental health is as important as physical health and people should never feel alone.

CLICK HERE TO LEARN MORE ABOUT THE CHAD WOD

 

This Hero WOD can be done solo or as a partner and scaled in any way needed. 

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WOD 2
1st - What's the Rush?
2nd - Sprained & Confused
3rd - Hustle & Muscle
4th - Whoops I Did it Again
5th - Army of Mooscles

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WOD 3
1st - Sprained & Confused
2nd - Hustle & Muscle
3rd - Maubread
4th - Rx:Grit
5th - Dazed & Confused

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Overall

1st - Sprained and Confused

2nd - Hustle & Muscle

3rd - What's the Rush

4th - Empty Nesters

5th - Whoops I Did it Again

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Saturday November 4, 2023
600m Run
...immediately pm
5ds for time
5 Strict Pull-ups
10 Deadlifts (185/125)
15 HRPU
20 Air Squats to Target
...immediately into 
600m Run
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Introducing - ‘Friday Fri-Yay’ 
One Friday of every month, we will be hosting a Friday night social event. It will start at 645pm and run until 9/930pm. Each ’Friday Fri-yay’ will have a theme: movie night, card night, game night, etc.  It’s a chance to get out of the house and have some fun and get to know the rest of the CFSD community a little better.
Kick off of our first event will THIS FRIDAY 10/13 at 6:45pm
This 1st Friday Fri-Yay will be a Movie Night - and being October and Friday the 13th, we decided to go with a slightly scary, but fun movie that we think everyone will like – ‘Scream’
Members are permitted to bring family and friends.  We will not be supplying food/bevs, as this is meant to be a night out without being centered around food/alcohol (though this Friday we will have popcorn for everyone).  You are welcome to bring a beach chair and snacks/beverages for yourself or to share with others...
There is no need to pre-register - just come have some fun. We hope to see you all there this Friday!
Jeff and Kathy
PS....the gym will not be open for workouts during Friday Fri-Yay
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Friday October 13, 2023
13min amrap
13 Power Cleans (95/65)
13 Cal Bike
13 Push Presses
13 Cal Ski
….
For time:
13->1 Hollow Rocks
1->13 American KBS (53/35)
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