Tag Archive for: KD

WORKOUT for Friday 12/10/2021

AMRAP in 20:00
5 pullups
10 pushups
15 squats


AMRAP in 20:00
10 pistols
15 pullups

Post scores (total reps completed) to whiteboard!

RECOMMENDATION: Don’t have a weightlifting belt? Try one of these Element26 belts- it basically functions like the super popular 2Pood belts at a fraction of the cost.

CrossFit HQ has put out an online competition for individuals of all fitness levels this weekend! We’re adapting it for a partner workout, but if you want to see where you stack up worldwide you might want to register for the event.

WORKOUT for Saturday 10/23/2021

In partners with 4:00 windows establish a 1RM clean and then max bar muscle-ups OR pullups OR ring rows then

AMRAP in 16:00 in a YGIG fashion:
30 double unders
8 left-arm dumbbell push press, 35/50lbs
8 right-arm dumbbell push press
8 lateral burpee over dumbbell

Your scores are 1.) the sum of both cleans, 2.) total reps of your bmu/pullups/ring rows, and 3.) total reps in the AMRAP. Post to whiteboard!


Big props to this man for taking over for me while on paternity leave- thank you Kyle!

WORKOUT for Saturday 6/19/2021


Until told otherwise perform 5-8 reps each of:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar

Repeat until told otherwise, then do the HSPU Strength Ladder: 5 rounds of 1-2-1 reps


3 rounds for time:
80 double unders
400m run (or 17/20 calorie row)
20 toes-to-bar
10 sumo deadlift high pull, 45/60kg

Post time to whiteboard!


Everyone seems to have a foam roller at home, but do they use them frequently enough?

We squat often so you should center quad roll.

We go overhead frequently so you should T-spine roll and side roll.

We pull weight from the ground all the time so you should roll out the glutes, hamstrings, and lower back.

If you can’t loosen the tension you carry you’ll always be at risk of injury. SO USE YOUR FOAM ROLLERS!

IN-GYM WORKOUT for Friday 4/9/2021

as many rounds as possible in 3 minutes:
2 push jerks
4 pogo burpees
6 front lunges

Rest 1:00. Repeat for a total of 5 rounds. Rx = 30/50/70kg.

Post all five scores to your journal/whiteboard.

READ: Fitness Is a Hedge Against Sickness – Power = Force * Distance / Time

The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.

This shape allows our bodies to be efficient pillars at bearing weight during our exercises.

IN-GYM WORKOUT for Thursday 2/25/2021

a. Warmup

Complete 2-3 times
10 calorie row
5 burpee complex (pushup + bottom-only burpee + burpee)
10 prone scorpions
5 snatch-grip push press + OHS
10 v-ups

then 3-5 trainer-led reps of the BURGENER WARMUP.

b. Strength

  • Pullup Strength Ladder: E2MOM do 1-2-3-2-1 for 3 rounds
  • EMOM do 3 front squats + 1 jerk for 12 rounds. Challenge: Pull barbell from ground?

c. Conditioning

(CGO 17.1)

for time/20:00 cap
10-20-30-40-50 DB snatches, 50/35/20lbs
15 burpee box jump overs, 24/20/12”

This means you’ll do 10 DB snatches, 15 bbjo, 20 snatches, 15 bbjo, 30 snatches, 15 bbjo, etc. Post time to journal or comments!

READ: Why Our Food Needs to Use Less Water – BBC