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January 19, 2022

01.19.22 Metcon (Weight) "The Benson Special" 8 Sets. 1 Set Every 3:00. 2 Heavy Deadlifts (start at 85% and build) 15/12 Cal Echo Bike -rest remainder of the 3:00- There are 2 scores on this workout 1. heaviest deadlift 2. Slowest bike time Goal: go heavy and sprint on the bike Metcon (Time) Slowest bike …

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January 18, 2022

01.18.22 Back Squat (5 X 5 @ 70%) Back Squat 5 X 5 @ 70% Metcon (AMRAP – Rounds and Reps) AMRAP x 9 35 Double Unders 10 (total) Front Rack Lunges @ 135/95# L1 = As written L2 = 95/65# barbell L3 = 65/45# barbell Goal: 9 rounds

January 17, 2022

01.17.22 Metcon (6 Rounds for reps) 2 Sets of this (6 total rounds) 3 Rounds 12 Push-Ups 9 Toes To Bar 6 Burpees over the bar 3 Power Snatch @ 135/95# Rest 2:00 b/t sets *Score Time on Each Round L1 = As written L2 = 95/65# barbell L3 = 65/45# barbell, hanging knee raise …

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January 15, 2022

01.15.2022 Weston (Time) 5 Rounds for time of: 1000m Row 200m Dumbbell Farmer Carry, 45# 50m Dumbbell Waiter’s Walk, Right Arm, 45# 50m Dumbbell Waiter’s Walk, Left Arm, 45# In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009 Goal: Finish in the time cap. This …

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January 14, 2022

01.14.2022 CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14# L1 – as written L2 – 115/80, same WB Standards L3 – 75/55, 16/10# WB Goal: 10 rounds. Ability to consistently repeat (pace) at a high output for …

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January 12, 2022

01.12.2022 Metcon (Time) In 18:00 Bike 3 Miles For Time On The Echo Bike -then rest 2:00 (mandatory). With remaining time complete as many reps as possible of: 15/10 Cal Ski 15 Russian KB Swings (70/53#) There are 2 scores on this workout 1. Bike time 2. Total Reps with remaining time Goal: Go full …

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January 11, 2022

01.11.2022 Back Squat (5 x 5) Metcon (Time) For Time: 15 Burpee Box Jump Overs (24/20") 30/20 Cal Row 12 Burpee Box Jump Overs (24/20") 20/15 Cal Row 9 Burpee Box Jump Overs (24/20") 10/7 Cal Row Goal: Training for CrossFit Total. On the MetCon the goal is to finish in 8-9 minutes. Sub burpee …

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January 10, 2022

01.10.2022 Metcon (AMRAP – Reps) Every 5:00 x 4 Rounds (26:00 total minutes with rest) 20 Pull-ups 30 Push-ups 40 Sit-Ups 50 Squats Max Double Unders Rest 2:00 b/t rounds *Score Double Unders **Start on pull-ups each time L1 = As written L2 = 10 Pull-Ups, 20 Push-Ups, 30 Sit-Ups, 40 Air Squats L3 = …

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January 8, 2022

01.08.22 Metcon (AMRAP – Rounds and Reps) "Jack" AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 American Kettlebell Swings (53/25#) 10 Box Jumps (24/20 in) L1 = As Written L2 = 95/65#, 44/26#, 20/14 in box L3 = 65/45#, 35/20# KB, 2x/1x 45# Plate for Box