Workout of the Day

Tuesday, November 12th 219

Petty Officer 1st Class Jeff Taylor

4 x 500m Row
 *rest 2 minutes between sets
 *Goal is to keep times within 10’s of each other

 21-15-9 Reps For Time
 Handstand Push-Ups
 Ring Dips

 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

Monday, November 11th 2019

“Ben, Jeremy, and Beau Wise”

EMOM for 10 Minutes
2 Back Squats
* Build in weight to a heavy set of 2

“Three Wise Men”
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

Saturday,November 9th 2019


With a 25 minute Clock w/a Partner
10 Power Snatches
200m Run

*1 person completes a full round of PS and 200m run, while the other rests
* while your partner is running 200m you will accumulate
as many reps as possible of Sit-Ups and Russian Twists.
Switch movements every other round

* Score is total number of Sit-Ups and Russian Twists

Rx: 75/55
Fit: 65/45
Dyn: 45/35

Friday, November 8th 2019

Kyle P.

CF Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 

Time cap: 20 min

Rx Male/Female: 20/14
Scaled Male/Female: Pull-Ups, 14/10
Dyn: Ring Rows, 10lb

Thursday, November 7th 2019

James B.

EMOM for 25 minutes
Min 1 – Max Reps – Double Unders
*Min 2 – 5 Bench Press or Floor Press
Min 3 – Max Cal Row
Min 4 – 10 Toes to Bar
Min 5- Rest

*Athlete Choose weight, but make it heavy

Tuesday, November 5th 2019


Turkish Get-Ups
 10-15 Minutes to build to a heavy

For Time
 3 Rounds
 25/20 Cal Bike
 30 Sit-Ups

 Directly Into….

 3 Rounds
 20 Kettlebells Swings (53/35)
 20 Wall Balls (20/14)

Monday, November 4th 2019

Coach Hudson

CF Open 20.4
For time:
30 box jumps
15 clean and jerks, 95/65
30 box jumps
15 clean and jerks, 135/85
30 box jumps
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

♀ 20-in. box
♂ 24-in. box

Time cap: 20 minutes
Score: Total Reps completed or Time

Saturday, November 2nd 2019


“Deck of Cards”
With a 25 minute running clock preform the following after drawing a card

Hearts = Sit-Ups
Diamonds = Kettlebell Swings (53/35)
Spades = Burpees
Clubs = Medball Cleans (20/14)

2-10 = that number in reps
Face Cards = 10 reps
Aces = 15 reps
Joker = 200m Class run

When your individual card is drawn you’ll preform that movement that is
is linked to that card. Reps Equal the following
Ace’s = 15, Face cards = 10, and Number cards = that number

Once you have completed your reps per that card
you’ll receive another card 
to complete. Continue doing this until the 30 minutes is up.

Any time a Joker is drawn EVERYBODY runs 200m. You’ll stop whatever 
movement your doing and run 200m. When you return
from your run you’ll finish out the card you were on before the run.

Friday, November 1st 2019


For Time 
 Overhead Squats
 Chest to Bar Pull-Ups

 Rx: 95/65
 Fit: 75/55, Pull-Ups
 Dyn: 55/35, Ring Rows

 Rest 5 Min – Then immediately into 

Squat Snatch
 15 minutes to build to a heavy Single