Friday’s conditioning is an “oldie” from way back in 2009. It’s from a time when folks weren’t great at double unders and the best CrossFit athletes came from western Canada. The best jump ropes came from a dude named Buddy Lee. Google it. I’m serious. The idea of this workout is to get in a bunch of doubleunders to push our friends over the 10k barrier. Ah, here you go – Buddy Lee Workout of the Day Deadlift 5 sets of 2, 85% Conditioning “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken sets of double under If you are doing singles, double the reps.Read more

We are coming up on the end our first month of 2020. That marks the end of the 10,000 double under challenge and the first month of the million meter row – which is a thing, I guess. I will program some heavy duty DU work on Friday, and make time with the “flight simulator” on Saturday – along with other stuff. If you are doing the million meter row and feel a little behind, come in on Friday night and join Alison and I on our rowing date. Also, it’s a leap year, so…extra day to row. Workout of the Day 40 Thrusters 75/55 40 Pullups 20 Thrusters 95/65 20 Chest to Bar Pullups 10 Thrusters 135/95 10 Bar Muscle Ups Make your weight changesRead more

Workout of the Day Strength Strict Press 5 Sets of 2 @ 85% Conditioning AMRAP 15 15 Calorie Row 10 Alternating Dumbbell Snatch 50/35 5 Right Arm Push Press 50/35 5 Left Arm Push Press 50/35Read more

I have nothing to say…except we have 20 reps to do. Load em up and get er done. Workout of the Day Back Squat 20 rep set Week 4 Conditioning AMRAP 12 10 Burpees 12 Kettlebell Swings 53/35Read more

This is the first “normal” week of 2020. We have a full week of training, no holidays and are back in the swing of things. We will be back squat on Tuesday, shoulder press on Wednesday and deadlift on Friday. Workout of the Day 21-15-9 Cleans 165/110 Handstand Pushup Cleans are any style – power, squat, splitRead more