WORKOUT for Friday 10/1/2021

hip extensions/reverse hypers, dips, and the bicep opener compex

every 2 minutes on the minute x 5 sets:
snatch + 2 overhead squats

5-6 rounds:
35/50 calorie row
3-4 (full) snatch, 80%+
2:00 rest

Post results to your journal!

READ: Running For Beginners: A Guide to Building Confidence & Keeping Routine – BOX ROX

WORKOUT for Wednesday 9/29/2021

knee and ankle bulletproofing then

every minute on the minute for 15 minutes:
a. 4 muscle-ups
b. 8 cleans, 40/64kg
c. 12 box jumps, 24/32”

Finish it off with 50 target jumps for time (12” above reach, switching sides halfway). Post results to journal!

READ: Podium Nutrition (by Mat Fraser and the Buttery Bros) Lands Exclusive Distribution Deal with GNC – MCU

In our pursuit of increased fitness, you should know how to endure light loading for a long time as varying intensities. HIIT workouts can help build your cardiovascular endurance, especially if you don’t care for running, rowing, or cycling.

CONDITIONING for Tuesday 9/28/2021

READ: Reebok Nano X1 Review – As Many Reviews As Possible

WORKOUT for Monday 9/27/2021

deadlift 50/5, 75/5, 85/3, 95/1 (2), 95/1+ then

30-25-20-15-10-5 reps for time:
squat clean slam ball, 10/20lbs
push press, 25/44kg

Post loads and times to whiteboard.

READ: 11 Deadlift Benefits Backed By Science – BarBend

Join us at 10am for YOGA with IVAN.MVMT on Zoom!

RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 9/26/2021

WORKOUT for Saturday 9/25/2021

6 sets of 1 front squat
(50/5, 75/5, 85/3, 95/1, 95/1, 95/1+)

5 rounds for time:
20 perfectly-vertical kettlebell swings
20 kettlebell lunges
20 situps

During the lunges you may hold the bell wherever you please: suitcase, rack, goblet, boombox, overhead, etc. Post loads and times to whiteboard.


WORKOUT for Friday 9/24/2021

posterior accessories then 5 sets of a snatch + overhead squat

CGO 21.1
for time/15:00 cap
1-3-6-9-15-21 wall walks
10-30-60-90-150-210 double under

Post total completed reps to whiteboard.

WATCH: The 2014 CrossFit Games

CONDITIONING for Thursday 9/23/2021

READ: How to Get the Most Out of Your Exercise Time – Vox

Weighted carries are a great warmup and way to strengthen the entire body. This practice leads to better posture during weightlifting and gymnastics.

WORKOUT for Wednesday 9/22/2021

Wall walks, inverted ring skills, beat kips/hand-release beat kips/toes-to-bar, then


5 rounds for time:
800m run
30 kettlebell swings, 24/32kg
30 pullups

You’re looking complete each round in about 8 minutes: that’s 4 minutes of running then 4 minutes of swings and pullups. Prepare your hands and feet accordingly! Post time to whiteboard.

READ: The American Kettlebell Swing VERSUS the Russian Kettlebell Swing – Box Life Magazine