240331

Tuesday 05/03/2022

SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

240329

Thursday 180802
Marathon Row
For time:
Row 42,195 meters

Time: 3:23:35.6, 2:24.7/500m 

Breaks at 0:45, 1:30, 2:15. Major cramps, saved by pickle juice.

230408: 2:58:30.0, 2:06.9/500m

220429: 3:09:30.7, 2:14.7/500m
210424: 3:04.20.1, 2:11.0/500m
191225: 3:08:21.5, 2:13.9/500m
181215: 2:58:42.0, 2:07.0/500m
180421: 3:23:37.4, 2:24.7/500m
170429: 3:05:07.7, 2:11.6/500m
151224: 2:56:34.5, 2:05.5/500m unbroken (PR)
150425: 3:04:59.1, 2:11.5/500m
140425: 3:09:32.9, 2:14.7/500m
120511: 2:59:14.9, 2:07.4/500m
111210: 2:57:39.8, 2:06.3/500m

240328

Extra Endurance: 30 Minute Steady

Row 30 minutes
6,514m, 2:18.1/500m

240326

Tuesday 03/26/2024
Program B
30 Barbell Thruster
30 Burpee
30 Barbell Hang Squat Clean
30 Burpee
30 Barbell Back Squat
30 Burpee

Suggestions
Men: 75-95# Barbell
Women: 55-65# Barbell
Goal: 12-18 Minutes

Scaled: 75 lb. Barbell
Time: 16:03

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m

240325

5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)

5x285
3x325
3x360

Boring But Big 5x10 @ 40%
5x10 @ 155
Training Max: 378

Warm-up 10 minute row: 2322m, 2:09.1/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m

240324

2024 VAULT 12: TREASURE OF CORTÉS
Program B
2 Rounds
40 Barbell Push Press
40 Alternating Dumbbell Farmer Step Up
200 Meter Dumbbell Shoulder Rack Carry
Rest 3 Minutes Between Rounds

Suggestions
Men: 95# | 40# DBs | 20-24" Box/Step
Women: 65# | 25# DBs | 16-20" Box/Step
Goal: 6-9 Minutes per round

Scaled: 95 lb. Barbell, 40 lb. Dumbbells, 20" Box
Time: 19:10 (7:58, 8:12)

Warm-up 10 minute row: 2305m, 2:10.1/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m

240322

5/3/1 BACK SQUAT: WEEK 2
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x205
3x235
7x260

Training Max: 288 lb.

Boring But Big 5x10 @ 40%
5x10 @ 120

Warm-up 10 minute row: 2308m, 2:09.9/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m

240321

Wednesday 03/20/2024
15 Minute AMRAP
30 Double Unders / DB Hop Overs
20 Push Up + Pull Across
10 Toes to Bar

Suggestions
Men: 40-50# DB
Women: 25-35# DB
Goal: 6-9 Rounds

Scaled: Dumbbell Hop Overs, 40 lb. Dumbbell
Score: 5 rounds + 1 Dumbbell Hop Over

Warm-up 10 minute row: 2305m, 2:10.1/500m
Cool-down 10 minute row: 2293m, 2:10.8/500m

240320

Tuesday 03/19/2024
5 UNBROKEN Rounds
10 Barbell Power Clean
10 Barbell Shoulder to Overhead
15 Barbell Back Squat
Rest as needed to keep each round UNBROKEN **If you break - don't count that round. Take a longer rest or lower the weight before attempting again.

Suggestions
Men: 95-115#
Women: 65-75#
Score: Total Time
Score: Weight Used
Goal: 16-24 Minutes Challenging, but solid and unbroken movement.

Scaled: 95 lbs.
Time: 14:35 (1:47, 1:39, 1:43, 1:45, 1:41)

Warm-up 10 minute row: 2295m, 2:10.7/500m
Cool-down 10 minute row: 2236m, 2:14.1/500m

240318

CROSSFIT OPEN WORKOUT 24.3
For Time
5 Rounds of:
10 (weight 1) Barbell Thruster
10 Chest to Bar Pull Ups
Rest 1 Minute, then...
5 Rounds of:
7 (weight 2) Barbell Thruster
7 Bar Muscle Up
*Time Cap: 15 Minutes

Suggestions
Men: Weight 1 95# Barbell | Weight 2 135# Barbell
Women: Weight 1 65# Barbell | Weight 2 95# Barbell

Score: If you reach the time cap before all of the reps are completed, your score is Total Reps.
Score: If you complete all of the reps under the time cap, your score is Total Time (including rest).

Scaled: 95 lb./135 lb.
Completed: 5 rounds (13:56) + 1 Heavy Thruster

Warm-up 10 minute row: 2323m, 2:09.1/500m
Cool-down 10 minute row: 2286m, 2:11.2/500m

240317

5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x265
3x305
7x345

Boring But Big 5x10 @ 40%
5x10 @ 155

Training Max: 378

Warm-up 10 minute row: 2298m, 2:10.5/500m
Cool-down 10 minute row: 2262m, 2:12.6/500m

240316

2024 VAULT 11: "THE UNDERWORLD OF THE CARIBBEAN"
Program A
4 Sets
Each Set is:
400 Meter Run
Then
3 Rounds
12 Kettlebell Overhead Swing
8 Burpee
Rest 2 Minutes Between Sets

Suggestions
Men: 40-55# KB/DB
Women: 25-35# DB/DB
Score: Slowest Round Time
Score: Fastest Round Time
Goal: 4:30-7:00 Each

Scaled: 53 lb. Kettlebell.
Round times: 4:55, 5:20, 5:28, 5:28

Warm-up 10 minute row: 2249m, 2:13.3/500m
Cool-down 10 minute row: 2183m, 2:17.4/500m

240314

Extra Endurance: 30 Minute Steady
Row 30 minutes
6,818m, 2:12.0/500m

230313

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x190
5x220
10x245

Training Max:288 lb.

Boring But Big 5x10 @ 40%
5x10 @ 120

Warm-up 10 minute row: 2308m, 2:09.9/500m

240312

CROSSFIT OPEN WORKOUT 24.2
20 Minute AMRAP
300 Meter Row
10 Barbell Deadlift
50 Double Unders
*For the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps)

Suggestions
Men: 185# Barbell
Women: 125# Barbell

Scaled: 185 lb. Barbell, Lateral Hop Over Dumbbell
Score: 8 rounds + 7 reps (77m)
Row: 2477m, 1:55.2/500m

Warm-up 10 minute row: 2374m, 2:06.3/500m
Cool-down 10 minute row: 2258m, 2:12.8/500m

240310

Saturday 03/16/2024
In Teams of 2 Complete:
Partner 1:
50 Double Unders / DB Hop Overs
-While-
Partner 2:
Max Reps Barbell Shoulder Press
-THEN SWITCH-
*Keep switching back and forth until you reach 180 reps COMBINED of the Strict Press

Suggestions
Men: 75-95# Barbell
Women: 55-65# Barbell
Goal: 14-20 Minutes

Scaled: 75 lbs. DB Hop Overs
Time: 12:32. Press: 14+13+12+13+16+17+5=90 reps. Strict press first 4 rounds then mixed with Push Press.

Warm-up 10 minute row: 2209m, 2:15.8/500m

240309

2024 VAULT 10: "JOLLY ROGER"
Program B
Part 1
6 Min AMRAP
8 Kipping Pull Up
10 Barbell Front Squat
12 Push Up + Taps
Rest 4 Minutes After Part 1
Part 2
Repeat Score from Part 1 for Time

Suggestions
Men: 95#
Women: 65#
Score: Total Number of Completed Rounds + Any Additional Reps for Part 1
Score: Total Time for Part 2
Goal: Part 1: 3-5 Rounds Part 2: 5:30-6:30

Scaled: 95 lbs.
Part 1: 3 Rounds + 8 Pull-Ups
Part 2: 5:53

Warm-up 10 minute row: 2241m, 2:13.8/500m

Bike: Badger State Trail etc. to Alice Good Coffee in Verona and home by Back Roads
Distance: 17.28 miles
Time: 1:47:51. 9.6 mph avg.
Elevation Gain: 768 ft.
https://www.strava.com/activities/10925707269

Hike: Prairie Moraine County Park
Distance: 2.52 miles
Time: 55:07

240308

52 WEEK ENDURANCE: SESSION 3
5000 Meter Row

Time: 19:35.3, 1:57.5/500m

231223: 18:30.8 (PR), 1:51.0/500m
230713: 18:34.1 (PR), 1:51.4/500m
230308: 19:15.7, 1:55.5/500m
220308: 21:48.8, 2:10.8/500m
210923: 18:40.9 (PR), 1:52.0/500m
210528: 18:46.0 (PR), 1:52.6/500m
180216: 18:54.1 (PR), 1:53.4/500m
110820: 18:58.1
100625: 19:15.7
100106: 20:13.6
100121: 20:51.5

240307

5/3/1 DEADLIFT: WEEK 1
5 Reps @ 65% Barbell Deadlift
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)

5x250
5x285
10x325

Boring But Big 5x10 @ 40%
5x10 @ 155

Training Max: 378

Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2253m, 2:13.1/500m

240306

CROSSFIT OPEN WORKOUT 24.1
For Time
21 Single Arm Dumbbell Power Snatch
21 Lateral Burpee Over Dumbbell
21 Single Arm Dumbbell Power Snatch
21 Lateral Burpee Over Dumbbell
15 Single Arm Dumbbell Power Snatch
15 Lateral Burpee Over Dumbbell
15 Single Arm Dumbbell Power Snatch
15 Lateral Burpee Over Dumbbell
9 Single Arm Dumbbell Power Snatch
9 Lateral Burpee Over Dumbbell
9 Single Arm Dumbbell Power Snatch
9 Lateral Burpee Over Dumbbell
*Time Cap: 15 Minutes

Suggestions
Men: 50# DB
Women: 35# DB

Scaled: 50 lb. Dumbbell
Time: 13:12

Warm-up 10 minute row: 2256m, 2:12.9/500m

Cool-down 10 minute row: 2189m, 2:17.0/500m

240304

Tuesday 03/05/2024
Program B
9 Rounds
6 Kipping Pull Up
9 Barbell Push Press
12 Box Jump

Suggestions
Men: 75-95# | 20-24" Box
Women: 55-65# | 16-20" Box
Goal: 12-17 Minutes

Scaled: 75 lb. Barbell, 24" Box
Time: 13:35

Warm-up 10 minute row: 2325m, 2:09.0/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m

240303

5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x150
5x190
5x225

Training Max: 373.5

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x115
5x145
5x175

Training Max: 283.5

Warm-up 10 minute row: 2274m, 2:11.9/500m
Cool-down 10 minute row: 2309m, 2:09.9/500m

240302

2024 VAULT 9: "DEVIL'S TRIANGLE"
Program A
Part 1
20 Devil Press
20 Dumbbell Hang Squat Clean
20 Devil Step Up
Rest 3 Minutes After Part 1
Part 2
15 Devil Press
15 Dumbbell Hang Squat Clean
15 Devil Step Up
Rest 3 Minutes After Part 2
Part 3
10 Devil Press
10 Dumbbell Hang Squat Clean
10 Devil Step Up

Suggestions
Men: 40# DBs | 20-24" Box
Women: 25# DBs | 16-20" Box
Goal: Part 1: 5:30-9:00 Part 2: 4:00-8:00 Part 3: 2:30-4:00

Scaled: 35 lb. Dumbbells, 20" Box
Time: 26:57 (9:50, 6:55, 4:12)

Warm-up 10 minute row: 2230m, 2:14.5/500m
Cool-down 10 minute row: 2230m, 2:14.5/500m