Paddle Platte River Banfield bridge to Mississippi and Grant River Recreation Area and back
Distance: 9.97 miles
Time: 3:15. 3.1 mph avg.
https://www.strava.com/activities/5554428674
Wednesday, June 30, 2021
Tuesday, June 29, 2021
210629
MONDAY 06/28/2021
PROGRAM B
On a 10 Min Clock:
Perform 6 Rounds
5 Power Cleans
5 Front Squats
5 Push Press
Then, with remaining time:
Max Reps Clusters (Squat Clean Thrusters)
Suggested Weight
Men: 75-95#
Women: 55-65#
Score: Total Reps of Squat Clean Thrusters
Goal: 30-50 Reps
Scaled: 75 lb.
Total: 38 Clusters
TUESDAY 06/29/2021
PROGRAM C
Every 4 Minutes for 16 Minutes (4 Rounds)
8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal
8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal
Score: Slowest Round ONLY
Goal: 2:15-3:30
Scaled: Toes to Bar/Cal Row
Time: 2:54, 2:56, 2:56, 2:48
Warm-up 10 minute row: 2217m, 2:15.3/500m
PROGRAM B
On a 10 Min Clock:
Perform 6 Rounds
5 Power Cleans
5 Front Squats
5 Push Press
Then, with remaining time:
Max Reps Clusters (Squat Clean Thrusters)
Suggested Weight
Men: 75-95#
Women: 55-65#
Score: Total Reps of Squat Clean Thrusters
Goal: 30-50 Reps
Scaled: 75 lb.
Total: 38 Clusters
TUESDAY 06/29/2021
PROGRAM C
Every 4 Minutes for 16 Minutes (4 Rounds)
8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal
8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal
Score: Slowest Round ONLY
Goal: 2:15-3:30
Scaled: Toes to Bar/Cal Row
Time: 2:54, 2:56, 2:56, 2:48
Warm-up 10 minute row: 2217m, 2:15.3/500m
Labels:
CrossFit,
Street Parking
Sunday, June 27, 2021
210627
Gravel Bike from Blue Mounds State Park to Oregon
Distance: 29.80
Time: 3:21:03, 8.9 mph avg.
Elevation Gain: 668 ft.
Distance: 29.80
Time: 3:21:03, 8.9 mph avg.
Elevation Gain: 668 ft.
Labels:
Bike Ride - Gravel
Saturday, June 26, 2021
210626
Gravel Bike from Oregon to Blue Mounds State Park
Distance: 29.80
Time: 3:21:03, 8.9 mph avg.
Elevation Gain: 668 ft.
https://www.strava.com/activities/5534854087
Distance: 29.80
Time: 3:21:03, 8.9 mph avg.
Elevation Gain: 668 ft.
https://www.strava.com/activities/5534854087
Labels:
Bike Ride - Gravel
Friday, June 25, 2021
210625
Back Squat
20x190 lb.
FRIDAY 06/25/2021
PROGRAM B
3 Sets of
3 Minute AMRAP
9 Front Squats
6 Push Press
Rest 1 minute between each AMRAP
Suggested Weight:
Men: 75-95#
Women: 55-65#
Goal: 3-5 Rounds
Scaled: 75 lb. barbell
Set 1: 4 Rounds + 4 Front Squats
Set 2: 3 Rounds + 7 Front Squats
Set 3: 4 Rounds
Total: 11 Rounds + 11 Reps
Paddle Sugar River, Riverside Road to Paoli
Distance: 5.21 miles
Time: 2:13:15, 2.3 mph
https://www.strava.com/activities/5529167893
Gravel Bike on Badger State Trail
Distance: 10.62 Miles
Time: 1:04:54, 9.8 mph avg.
20x190 lb.
FRIDAY 06/25/2021
PROGRAM B
3 Sets of
3 Minute AMRAP
9 Front Squats
6 Push Press
Rest 1 minute between each AMRAP
Suggested Weight:
Men: 75-95#
Women: 55-65#
Goal: 3-5 Rounds
Scaled: 75 lb. barbell
Set 1: 4 Rounds + 4 Front Squats
Set 2: 3 Rounds + 7 Front Squats
Set 3: 4 Rounds
Total: 11 Rounds + 11 Reps
Paddle Sugar River, Riverside Road to Paoli
Distance: 5.21 miles
Time: 2:13:15, 2.3 mph
https://www.strava.com/activities/5529167893
Gravel Bike on Badger State Trail
Distance: 10.62 Miles
Time: 1:04:54, 9.8 mph avg.
https://www.strava.com/activities/5529655172
Warm-up 10 minute row: 2313, 2:09.7/500m
Warm-up 10 minute row: 2313, 2:09.7/500m
Labels:
Bike Ride - Gravel,
CrossFit,
Paddle,
Street Parking
Wednesday, June 23, 2021
210623
ENDURANCE | WEEK 26 | 06/20/2021
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row
Score is added up 3 x 500 Meter Times
1:37.3 + 1:37.4 + 1:39.1 = 4:53.8, 1:37.9/500m
Total: 4844m, 19:53.8, 2:03.2/500m
THURSDAY SHIFT 06/24/2021
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
2 Hang Power Snatch, Right
2 Hang Power Snatch, Left
2 Sit Ups
4 Hang Power Snatch, Right
4 Hang Power Snatch, Left
4 Sit Ups
6 Hang Power Snatch, Right
6 Hang Power Snatch, Left
6 Sit Ups...
Continue adding 2 reps to each movement every round and see how far you can get in 10 minutes!
Suggested Weight
Men: 20-35# DB
Women: 12-20# DB
Goal: Get into the round of 10s-14s
Scaled: 40 lb. dumbbell
Total: Round of 14 + 32 reps.
Warm-up 10 minute row: 2232, 2:14.2/500m
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row
Score is added up 3 x 500 Meter Times
1:37.3 + 1:37.4 + 1:39.1 = 4:53.8, 1:37.9/500m
Total: 4844m, 19:53.8, 2:03.2/500m
THURSDAY SHIFT 06/24/2021
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
2 Hang Power Snatch, Right
2 Hang Power Snatch, Left
2 Sit Ups
4 Hang Power Snatch, Right
4 Hang Power Snatch, Left
4 Sit Ups
6 Hang Power Snatch, Right
6 Hang Power Snatch, Left
6 Sit Ups...
Continue adding 2 reps to each movement every round and see how far you can get in 10 minutes!
Suggested Weight
Men: 20-35# DB
Women: 12-20# DB
Goal: Get into the round of 10s-14s
Scaled: 40 lb. dumbbell
Total: Round of 14 + 32 reps.
Warm-up 10 minute row: 2232, 2:14.2/500m
Labels:
CrossFit,
Street Parking
Tuesday, June 22, 2021
210622
TUESDAY 06/22/2021
PROGRAM A
3 Rounds
12 Pull Ups
400m Run
12 Pull Ups
Rest 1 minute between rounds
Goal: 9-12 Minutes
Time: 10:15 (2:43, 2:45, 2:46)
WEDNESDAY SHIFT 06/23/2021
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
6 Push Up + Taps
12 Alternating Unweighted Lunges
20 Hop or Skip Overs
Goal: 5-8 Rounds
Scaled: Dumbbell Hop-Overs
Score: 10 rounds + 2 Push-Up Tap Taps
Warm-up 10 minute row: 2314, 2:09.6/500m
PROGRAM A
3 Rounds
12 Pull Ups
400m Run
12 Pull Ups
Rest 1 minute between rounds
Goal: 9-12 Minutes
Time: 10:15 (2:43, 2:45, 2:46)
WEDNESDAY SHIFT 06/23/2021
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)
6 Push Up + Taps
12 Alternating Unweighted Lunges
20 Hop or Skip Overs
Goal: 5-8 Rounds
Scaled: Dumbbell Hop-Overs
Score: 10 rounds + 2 Push-Up Tap Taps
Warm-up 10 minute row: 2314, 2:09.6/500m
Labels:
CrossFit,
Street Parking
Monday, June 21, 2021
210621
MONDAY 06/21/2021
2021 VAULT: BARBELL ZEUS
25 Minute AMRAP
30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs
Suggested Weight
Men: 95-115#
Women: 65-75#
Goal: 2 Rounds +
Scaled: 95 lb. Barbell, 20" Box
Score: 2 rounds + 8 Power Cleans
Warm-up 10 minute row: 2282, 2:11.4/500m
2021 VAULT: BARBELL ZEUS
25 Minute AMRAP
30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs
Suggested Weight
Men: 95-115#
Women: 65-75#
Goal: 2 Rounds +
Scaled: 95 lb. Barbell, 20" Box
Score: 2 rounds + 8 Power Cleans
Warm-up 10 minute row: 2282, 2:11.4/500m
Labels:
CrossFit,
Street Parking
Saturday, June 19, 2021
210619
Bike: M-Hill x 2
Distance: 23.42 miles
Time: 1:31:03. 15.4 mph avg.
Elevation Gain: 1732 ft.
https://www.strava.com/activities/5496933175
Distance: 23.42 miles
Time: 1:31:03. 15.4 mph avg.
Elevation Gain: 1732 ft.
https://www.strava.com/activities/5496933175
Labels:
Bike Ride - Road
Friday, June 18, 2021
210618
Back Squat
20x185 lb.
THURSDAY SHIFT 06/17/2021
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
1 Minute Farmer Carry
15 Air Squats
Suggested Weight
Men: 20-35# DBs/KBs
Women: 12-20# DBs/KBs
Goal: 6-8 Rounds
Scaled: 50 lb. dumbbells
Total: 7 rounds
Warm-up 10 minute row: 2302, 2:10.3/500m
20x185 lb.
THURSDAY SHIFT 06/17/2021
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
1 Minute Farmer Carry
15 Air Squats
Suggested Weight
Men: 20-35# DBs/KBs
Women: 12-20# DBs/KBs
Goal: 6-8 Rounds
Scaled: 50 lb. dumbbells
Total: 7 rounds
Warm-up 10 minute row: 2302, 2:10.3/500m
Labels:
CrossFit,
Street Parking
Thursday, June 17, 2021
210617
ENDURANCE | WEEK 25 | 06/13/2021
3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min
3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes
Row 1000 Meters
Time: 24:34.4, 1:45.3/500m
Warm-up 10 minute row: 2263, 2:12.5/500m
3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min
3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes
Row 1000 Meters
Time: 24:34.4, 1:45.3/500m
Warm-up 10 minute row: 2263, 2:12.5/500m
Labels:
CrossFit,
Street Parking
Tuesday, June 15, 2021
210615
TUESDAY 06/15/2021
PROGRAM B
5 Rounds
20 Box Jumps Overs
20 Back Rack Step Ups
Rest 1 minute between rounds
Suggested Weight/Height:
Men: 75# Barbell / 20-24" Box
Women: 55# Barbell / 16-20" Box
Goal: 14-20 Minutes
Scaled: 20" Box, 75 lb. barbell
Time: 14:40. Didn't rest between rounds.
WEDNESDAY SHIFT 06/16/2021
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
8 DB/KB Hang Power Cleans
8 Overhead Presses
8 Lying Leg Lifts
Rest 1 Minute between Sets
Suggested Weight Range
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 6-9 Rounds
Scaled: 35 lb. dumbbell
Set 1: 4 rounds + 4 Hang Power Cleans
Set 2: 5 rounds
Warm-up 10 minute row: 2255, 2:13.0/500m
PROGRAM B
5 Rounds
20 Box Jumps Overs
20 Back Rack Step Ups
Rest 1 minute between rounds
Suggested Weight/Height:
Men: 75# Barbell / 20-24" Box
Women: 55# Barbell / 16-20" Box
Goal: 14-20 Minutes
Scaled: 20" Box, 75 lb. barbell
Time: 14:40. Didn't rest between rounds.
WEDNESDAY SHIFT 06/16/2021
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
8 DB/KB Hang Power Cleans
8 Overhead Presses
8 Lying Leg Lifts
Rest 1 Minute between Sets
Suggested Weight Range
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells
Goal: 6-9 Rounds
Scaled: 35 lb. dumbbell
Set 1: 4 rounds + 4 Hang Power Cleans
Set 2: 5 rounds
Warm-up 10 minute row: 2255, 2:13.0/500m
Labels:
CrossFit,
Street Parking
Monday, June 14, 2021
210614
MONDAY 06/14/2021
2021 VAULT: BARBELL HERACLES
4 Rounds
Run 200 Meters
6 Barbell ManMakers
Run 200 Meters
12 Devil Press/Plate Burpees
Suggested Weight
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate
Goal: 16-24 Min
Scaled: 75 lb. Barbell Man Makers, 40 lb. Dumbbell Devil Press
Time: 20:35
Warm-up 10 minute row: 2278, 2:11.6/500m
2021 VAULT: BARBELL HERACLES
4 Rounds
Run 200 Meters
6 Barbell ManMakers
Run 200 Meters
12 Devil Press/Plate Burpees
Suggested Weight
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate
Goal: 16-24 Min
Scaled: 75 lb. Barbell Man Makers, 40 lb. Dumbbell Devil Press
Time: 20:35
Warm-up 10 minute row: 2278, 2:11.6/500m
Labels:
CrossFit,
Street Parking
Friday, June 11, 2021
210611
Back Squat
20x180 lb.
FRIDAY SHIFT 06/1/2021
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
12 Air Squats
6 DB Hang Power Snatch, Right
6 DB Hang Power Snatch, Left
Rest 1 Minute between Sets
Suggested Weight
Men: 20-35# DB
Women: 12-20# DB
Goal: 7-10 Rounds
Scaled: 35 lb. dumbbell
Set 1: 5 rounds + 12 reps
Set 2: 5 rounds + 15 reps
Warm-up 10 minute row: 2245, 2:13.6/500m
20x180 lb.
FRIDAY SHIFT 06/1/2021
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
12 Air Squats
6 DB Hang Power Snatch, Right
6 DB Hang Power Snatch, Left
Rest 1 Minute between Sets
Suggested Weight
Men: 20-35# DB
Women: 12-20# DB
Goal: 7-10 Rounds
Scaled: 35 lb. dumbbell
Set 1: 5 rounds + 12 reps
Set 2: 5 rounds + 15 reps
Warm-up 10 minute row: 2245, 2:13.6/500m
Labels:
CrossFit,
Street Parking
Thursday, June 10, 2021
210610
ENDURANCE | WEEK 24 | 06/06/2021
ROW VERSION
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Minute between rounds
Score: Total Time
Time: 14:32.2, 1:49.0/500m
Warm-up 10 minute row: 2341m, 2:08.1/500m
ROW VERSION
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Minute between rounds
Score: Total Time
Time: 14:32.2, 1:49.0/500m
Warm-up 10 minute row: 2341m, 2:08.1/500m
Labels:
CrossFit,
Street Parking
Wednesday, June 9, 2021
210609
WEDNESDAY 06/09/2021
4 Rounds
15 Barbell Deadlifts
20 Box Jumps
Run 400 Meters
Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box
Goal: 14-20 Min
Scaled: 205 lb. Deadlift, 24" Box Jumps
Time: 16:37
Warm-up 10 minute row: 2279, 2:11.6/500m
4 Rounds
15 Barbell Deadlifts
20 Box Jumps
Run 400 Meters
Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box
Goal: 14-20 Min
Scaled: 205 lb. Deadlift, 24" Box Jumps
Time: 16:37
Warm-up 10 minute row: 2279, 2:11.6/500m
Labels:
CrossFit,
Street Parking
Tuesday, June 8, 2021
210608
MONDAY 06/07/2021
2021 VAULT: BARBELL ARES
4 Rounds
10 Clean and Jerks
15 Toes to Bar
10 Clean and Jerks
15 Bar Facing Burpees
Suggested Weight
Men: 95#
Women: 65#
Goal: 15-22 Min
Time: 21:19
Warm-up 10 minute row: 2284m, 2:11.3/500m
2021 VAULT: BARBELL ARES
4 Rounds
10 Clean and Jerks
15 Toes to Bar
10 Clean and Jerks
15 Bar Facing Burpees
Suggested Weight
Men: 95#
Women: 65#
Goal: 15-22 Min
Time: 21:19
Warm-up 10 minute row: 2284m, 2:11.3/500m
Labels:
CrossFit,
Street Parking
Monday, June 7, 2021
210607
MONDAY SHIFT 06/07/2021
2021 VAULT: SHIFT ARES
4 Rounds
10 KB/DB Swings
10 Sit Ups
10 KB/DB Swings
10 Burpees
Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 8-15 Min
Scaled: 53 lb. Russian Kettlebell Swings, Abmat Sit-Ups
Time: 6:22 (1:32, 1:37, 1:40, 1:32)
Warm-up 10 minute row: 2320m, 2:09.3/500m
2021 VAULT: SHIFT ARES
4 Rounds
10 KB/DB Swings
10 Sit Ups
10 KB/DB Swings
10 Burpees
Suggested Weight
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 8-15 Min
Scaled: 53 lb. Russian Kettlebell Swings, Abmat Sit-Ups
Time: 6:22 (1:32, 1:37, 1:40, 1:32)
Warm-up 10 minute row: 2320m, 2:09.3/500m
Labels:
CrossFit,
Street Parking
Saturday, June 5, 2021
210605
Bike: Rewey to Mifflin to Belmont and Platte Mounds
Distance: 41.11 miles
Time: 2:50:39. 14.5 mph avg.
Elevation Gain: 3095 ft.
https://www.strava.com/activities/5419634736
Distance: 41.11 miles
Time: 2:50:39. 14.5 mph avg.
Elevation Gain: 3095 ft.
https://www.strava.com/activities/5419634736
Labels:
Bike Ride - Road
Thursday, June 3, 2021
210603
ENDURANCE | WEEK 23 | 05/30/2021
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate
Rest 3 Min
Time: 21:25.3, 1:56.8/500m
Warm-up 10 minute row: 2271m, 2:12.1/500m
Kayak at Governor Dodge Cox Hollow Lake
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate
Rest 3 Min
Time: 21:25.3, 1:56.8/500m
Warm-up 10 minute row: 2271m, 2:12.1/500m
Kayak at Governor Dodge Cox Hollow Lake
Distance: 2.13 mi
Speed: 2.0 mi/h
Time: 1h 14m
Kayak at Governor Dodge Twin Valley Lake
Distance: 3.43 mi
Speed: 2.8 mi/h
Time: 1h 15m
Speed: 2.0 mi/h
Time: 1h 14m
Kayak at Governor Dodge Twin Valley Lake
Distance: 3.43 mi
Speed: 2.8 mi/h
Time: 1h 15m
Labels:
CrossFit,
Paddle,
Street Parking
Wednesday, June 2, 2021
210602
TUESDAY 06/01/2021
PROGRAM A
Every 4 Min for 5 Rounds
9 Single Arm Devil Press Right
Run 200 Meters
9 Single Arm Devil Press Left
Suggested Weight
Men: 40-50# DB
Women: 25-35# DB
Score: Fastest Round ONLY
Goal: 2:10-3:20
Scaled: 50 lb. single arm Devil Press
Score: 2:29 (2:50, 2:49, 2:43, 2:40, 2:29)
Back Squat
20x175 lb.
Warm-up 10 minute row: 2342m, 2:08.0/500m
PROGRAM A
Every 4 Min for 5 Rounds
9 Single Arm Devil Press Right
Run 200 Meters
9 Single Arm Devil Press Left
Suggested Weight
Men: 40-50# DB
Women: 25-35# DB
Score: Fastest Round ONLY
Goal: 2:10-3:20
Scaled: 50 lb. single arm Devil Press
Score: 2:29 (2:50, 2:49, 2:43, 2:40, 2:29)
Back Squat
20x175 lb.
Warm-up 10 minute row: 2342m, 2:08.0/500m
Labels:
CrossFit,
Street Parking
Tuesday, June 1, 2021
210601
MONDAY 05/31/2021
2021 VAULT: BARBELL HERA
10 Minute AMRAP
50 Front Squats
50 Push Press
Then with the remainder of time:
Max Reps Wall Balls
Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball
Score: Total Wall Ball Reps
Goal: 50-70+ Wall Balls
Scaled: 75 lb. barbell, 20 lb. Wall Ball
Total: 65 reps
Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m
2021 VAULT: BARBELL HERA
10 Minute AMRAP
50 Front Squats
50 Push Press
Then with the remainder of time:
Max Reps Wall Balls
Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball
Score: Total Wall Ball Reps
Goal: 50-70+ Wall Balls
Scaled: 75 lb. barbell, 20 lb. Wall Ball
Total: 65 reps
Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m
Labels:
CrossFit,
Street Parking
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