Tag Archive for: Lori V

In 2013 we held a surprise farewell workout with our friends at CrossFit Advantage to celebrate and sendoff Lori who was leaving for deployment. We held it at our 2nd location (CrossFit SLU, RIP) and it was a fun night of fitness and friends.

CONDITIONING for Throwback Thursday 11/12/2020 (At-Home)


3 rounds for time:
30 toe taps
20 hang clean & jerks
10 pogo burpees

Toe taps should be done on the object you’re lifting: the bumpers on the barbell, the upright kettlebell, or a dumbbell in the tallest orientation. Pogo burpees should also be done over the object. Post time to comments!

CONDITIONING for Throwback Thursday 11/12/2020 (In-Gym)

Kinda 201107

for time:
1000m row
50 alternating DB (squat) snatches
750m row
40 alternating DB (squat) snatches
500m row
30 alternating DB (squat) snatches

Share time to comments!

READ: Meet the Marathon Cheats – The Guardian


CONDITIONING for Friday 10/16/2020


5 rounds for time:
10 lunges
10 pushups
10 squats

Start & end with 50 situps. Post time to comments!

READ: What Happens to Your Brain When You Stop Drinking Alcohol – Domino

Lori rowing

What a doozy of a 2nd Serving today!

We alternate days of Endurance-Bias and Strength-Bias work through the weekdays so there are plenty of options for extra work if you need more than the daily workout.

WORKOUT for Monday 4/13/2020

every 30 seconds for 7 minutes:
– 1 jumping air squat (adding 1 rep every 30 seconds)

then immediately into…

every 30 seconds for 7 minutes:
– 1 hand-release push-up (adding 1 rep every 30 seconds)

Post completed number of air squats and pushups to comments!

2nd Serving – Need More Work? (Endurance-Bias)

Max distance in 60 minutes (walk, run, ruck, row, ski, bike, crawl, etc). Focus on a good “trying” pace and make sure you don’t go so hard you have to stop.

HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1

READ: How to Row For a CrossFit Workout – Dark Horse Rowing

Lori lunging

CrossFit WOD for Monday 12/16

strict pullup development 4(1-2-1)

27-21-25-9 reps for time:
alternating dumbbell snatch, 50/35/20lbs

Post time to whiteboard.

Post-Workout: With all of the hip flexion happening in today’s workout we need to focus on stretching it back out. We’ll hit the Banded Chair Stretch before the Banded Samson Stretch. :90/side twice.


We’re in Week 3 of our December cycle. Powerlifting hits another Dynamic Effort + Max Effort double day, while Olympic Weightlifting works on the complex for the last time with heavier loading.

READ: CrossFit Games Teen Athlete Jacob Morris Passes Away – The Barbell Spin
WATCH: Part 1