I’ve been working out at CrossFit Sioux Falls since 2012. In 2014, I became a “Level 1” certified CrossFit coach. From 2015 to 2022, I ran the open gym on Sundays, and coached a WOD for 3-4 of those years. I also run the partner WOD on the last Saturday of each month.
In addition to the Saturday and (former) Sunday workouts, my schedule means I end up working out by myself a lot (I workout alone far more than I do with a class, unfortunately). And my teenage daughter also works out at the gym, and she’s constantly asking me for workouts.
So, in late 2020, I started collecting workouts here. This is a combination of (1) workouts I’ve written for others (mainly for Sunday open gym), and (2) workouts I’ve done on my own.
A couple notes:
I’ve listed an estimated time for each workout, but this might be wildly off. First, I’m a middle-aged guy, and I’ve never had a lot of stamina, so I’m often just slow. Second, I’m a big guy, and I tend to do well moving big weight, but less well moving bodyweight. So, your mileage may vary.
This is not any form of “programming.” The workouts at a gym like CrossFit Sioux Falls will be in service of a larger purpose – they’re organized into “cycles,” working towards goals. These workouts are not that. They’re just random things I do to try and stay in shape.
If there’s not a workout for a particular day, it doesn’t mean I didn’t workout that day. I might have done a CrossFit class (so, not my workout), or I might have repeated an older workout (I have a handful of workouts I repeat often). I only list workouts here if they’re new, or I want to keep track of them for some other reason.
Finally, it might be worth reading a related blog post called “Doing CrossFit” where I make the argument that CrossFit isn’t really a concrete thing, so calling something a “CrossFit workout” doesn’t make a lot of sense.
Enjoy. Stay safe.
Here are my Movement Notes.
| Jan 17, 2026 |
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5x 25 Cal Bike 25 Sit-Ups 25' Inchworms w/ Push-Up [more...] |
| Jan 10, 2026 |
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Find all the sandbags and medicine balls you can Move them 50', backwards (clean them over your shoulder) Move them 50', forwards (clean them and shoot them like a basketball) |
| Nov 21, 2025 |
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5x 25 Cal BikeErg Max Effort Strict Pull-Ups 10 GHDs [more...] |
| Oct 20, 2025 |
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5x 25 Sit-Ups 3 Strict Pull-Ups 1,000m bike [more...] |
| Oct 7, 2025 |
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10-9-8-7-6-5-4-3-2-1 Ski x 50m Box Jump |
| Oct 5, 2025 |
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6x 15 Air Squats 10 Dumbbell Curls (each arm; 35#) Max Effort BikeErg until 5:00 mark [more...] |
| Sep 30, 2025 |
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20 min AMRAP 5 Front Squats (#135) 10 GHDs 15 Cal BikeErg [more...] |
| Sep 11, 2025 |
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5x 1,000m BikeErg 25 Sit-Ups |
| Sep 10, 2025 |
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5x 20 Cal Echo Bike 5 Strict Pull-ups 8 Bench Press (135#) [more...] |
| Aug 20, 2025 |
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10x 500m Bike Erg 5 Heavy Over-the-Shoulder Cleans Med Ball (150#?) |
| Jul 9, 2025 |
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10x 15 Cal Bike 15 Military Sit-Ups |
| Jul 8, 2025 |
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1:00 on / 1:00 off for 30 min Max Cal BikeErg |
| Jun 8, 2025 |
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10 Rounds 25 Cal Bike 30-Second Bar Hang |
| Apr 12, 2025 |
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10-9-8-7-6-5-4-3-2-1 Power Snatch (95#) Burpees Over the Bar GHDs [more...] |
| Mar 23, 2025 |
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5x 25 Cal Assault Bike 10 Push-ups 15 Sit-ups [more...] |
| Feb 17, 2025 |
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30 Min EMOM Odd: 5 burpees Even: 5 GHDs |
| Feb 11, 2025 |
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10x 250m row 5 GHDs |
| Jan 14, 2025 |
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10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (95#) Burpees Over the Bar |
| Oct 31, 2024 |
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1,000m Row 1,000m BikeErg 1,000m Ski Rest 3 min 750m on each Rest 2 min 500m on each Rest 1 min 250m on each |
| Oct 29, 2024 |
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5-6-7-8-9-10-11-12-11-10-9-8-7-6-5 Cal Row Push Ups Sit Ups [more...] |
| Oct 15, 2024 |
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10x 20 Air Squats 15 Sit Ups 10 Push Ups [more...] |
| Oct 10, 2024 |
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10-9-8-7-6-5-4-3-2-1 Row x 100m Push Ups x 2 |
| Oct 4, 2024 |
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10x 500m Row 15 Push-Ups |
| Sep 21, 2024 |
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10x 11 Cal Ski 11 Cal Row 11 Cal Bike [more...] |
| Sep 19, 2024 |
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10-9-8-7-6-5-4-3-2-1 Power Snatch (95#) Burpees Over the Bar |
| Sep 17, 2024 |
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10-9-8-7-6-5-4-3-2-1 Row x 50M Sit-ups x 2 Heavy KBS [more...] |
| Sep 15, 2024 |
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"Cardio DT" 5x 300m Row [more...] |
| Aug 4, 2024 |
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100m each Burpee Broad Jump Lunge Bear Crawl [more...] |
| Jun 28, 2024 |
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10x 3 Hang Power Cleans (185#) 5 Burpees Over the bar 7 GHDs [more...] |
| Jun 1, 2024 |
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10x Minute 1: 10 Cal Ski Minute 2: 10 Cal Row Minute 3: 10 Cal Bike [more...] |
| Apr 27, 2024 |
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30 Min EMOM 5 burpees |
| Apr 23, 2024 |
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5x 1,000m row Rest four minutes |
| Apr 6, 2024 |
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10-9-8-7-6-5-4-3-2-1 Row x100m Burpees |
| Apr 5, 2024 |
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30 min Max cal on the bike |
| Apr 2, 2024 |
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10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Seated Strict Press (115#) |
| Mar 29, 2024 |
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10x 25 Cal Assault Bike 100m Farmer's Carry (2 x 70#) |
| Mar 24, 2024 |
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10x 10 Cal Ski 10 Air Squats 10 Seated Dumbell Overhead Press [more...] |
| Mar 20, 2024 |
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10-9-8-7-6-5-4-3-2-1 25 Cal Bike (same each time) Bench Press (225#) |
| Feb 28, 2024 |
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5x 15 Cal Bike 10 Power Snatch (95#) 5 Burpees Over the Bar [more...] |
| Feb 25, 2024 |
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5x 11 Cal Ski 9 Goblet Squats (100#) 7 GHDs [more...] |
| Feb 24, 2024 |
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5x 15 Cal Bike 10 Strict Press (115#) 80m Farmer's Carry (70# x2) [more...] |
| Feb 4, 2024 |
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10x 15 Cal Bike 10 Dumbbell Snatches (50#) |
| Feb 3, 2024 |
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10x 50' Sled Push Round x 5 Ab Movements (5, 10, 15, 20...) |
| Feb 1, 2024 |
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10x Max Effort Bench Press Run 200m (each round faster than the last) |
| Jan 11, 2024 |
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5x 10 Strict Pull-Ups 50 Cal Bike |
| Jan 2, 2024 |
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33x Squat Snatch (95#) 2 Strict Pull-Ups |
| Dec 11, 2023 |
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20x 10 Cal Bike Odd Rounds: 10 Sit-Ups Even Rounds: 10 Leg Raises [more...] |
| Dec 7, 2023 |
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10x 7 KBS (70#) 5 GHDs 3 Power Cleans (185#) [more...] |
| Dec 4, 2023 |
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10x 10 Sit-Ups 10 Cal Ski 10 Cal Row [more...] |
| Nov 22, 2023 |
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10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Burpee Box Jumps |
| Nov 19, 2023 |
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5 Power Cleans (185#) 900m Row 136 DUs 41 Burpees Over Bar 28 Deadlifts [more...] |
| Oct 18, 2023 |
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AMRAP 20 9 Sit-Ups 7 KBS (70#) 5 HRPU [more...] |
| Oct 6, 2023 |
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10x 10 Cal Bike 10 Sit-Ups 10 KBS (55) [more...] |
| Oct 5, 2023 |
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10x 15 Cal Bike 15 Air Squats |
| Oct 2, 2023 |
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10x 15 Cal Row 10 Sit-Ups |
| Sep 18, 2023 |
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10x 10 Cal Bike 10 Air Squats |
| Jul 16, 2023 |
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10x 10 Cal Bike 5 GHDs 1 Power Clean (225#) [more...] |
| Jul 14, 2023 |
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50-40-30-20-10 Assault Bike Cals 10-20-30-40-50 Sit-Ups [more...] |
| Jul 10, 2023 |
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10x 250m Row 5 Strict Press (135#) --then-- 5x 100' Farmer's Carry (70# x 2) 10 Sit-Ups |
| Jul 6, 2023 |
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15x 3 Power Cleans (185#) 3 C2B Pull-Ups |
| Jul 2, 2023 |
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10x 250m Row 5 Dumbbell Push Press (each arm) |
| Apr 19, 2023 |
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Every 5min for 30min 20 Sit-Ups 20 KBS Max cals on bike [more...] |
| Apr 15, 2023 |
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5x 100' Farmer's Carry (70#x2) 100' One-Arm Farmer's Carry (100#; 50' left, 50' right) 100' One-Arm Overhead KB Carry (70#; 50' left, 50' right) [more...] |
| Apr 13, 2023 |
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10x 12 Cal AB 9 Sit-Ups 6 Hang Power Snatch (95#) [more...] |
| Apr 9, 2023 |
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10-9-8-7-6-5-4-3-2-1 Deadlift (225#) Burpees Over the Bar L-sit [more...] |
| Apr 2, 2023 |
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10x 12 Cal Bike 9 Sit-Ups 6 Plate G2OH [more...] |
| Mar 8, 2023 |
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7x 15 Cal Assault Bike 50' One-Handed Farmers Carry (100#) 5 Push Press (135#) [more...] |
| Mar 7, 2023 |
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10x 250m Ski 3 Power Snatch (145#) |
| Mar 1, 2023 |
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10x 10 Cal BikeErg 7 Push-ups 5 Power Cleans (135#) [more...] |
| Feb 27, 2023 |
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3x 100' Farmer's Carry (70# x 3) 100' One-Armed Dumbbell Carry (100#) 100' Med Ball Carry (100#) [more...] |
| Feb 20, 2023 |
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10x X Air Squats X Push-ups X Sit-ups [more...] |
| Jan 14, 2023 |
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25 Reps of Each Push Ups Cal Row Goblet Squats (55#) [more...] |
| Jan 13, 2023 |
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10-9-8-7-6-5-4-3-2-1 Deadlift (135#) Bench Press Power Clean [more...] |
| Jan 11, 2023 |
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10x 3 Power Cleans (185#) 5 Burpees Over the Bar 7 Cal Row [more...] |
| Jan 6, 2023 |
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5x 5 Dumbbell Rows (each arm; 100#) 5 Power Snatch (95#) 5 Burpees Over the Bar [more...] |
| Jan 1, 2023 |
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7x 15 Cal Bike 50' One-Arm Farmer's Carry (R; 100#) 5 Burpees [more...] |
| Dec 31, 2022 |
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With a partner. 2023m row 3x [more...] |
| Dec 28, 2022 |
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10x 5 Power Snatch (115#) 5 Burpees Over the Bar 5 GHDs [more...] |
| Dec 22, 2022 |
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7x Max Effort Dumbbell Rows (100#; each arm) Max Effort Strict Overhead Press (135#) 100' Sled Push [more...] |
| Dec 20, 2022 |
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10x 15 Cal Bike 10 Sit-Ups 100' Suitcase Farmer's Carry (50' each hand) [more...] |
| Dec 13, 2022 |
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Over 9 days, accumulate: 1,000 Push-Ups 1,500 Air Squats |
| Nov 26, 2022 |
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5x 10 Goblet Squats (70#) 10 Banded Push-Ups 10 Barbell Rows [more...] |
| Nov 16, 2022 |
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10x 15 Cal Assault Bike 50' One-Handed Farmer's Carry (right; 100#) 50' One-Handed Farmer's Carry (left; 100#) [more...] |
| Nov 11, 2022 |
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10x 10 Cal Row 10 Sit-Ups 10 KB Deadlifts (70# x 2) [more...] |
| Nov 1, 2022 |
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10-9-8-7-6 Strict Pull-Up Overhead Press (135#) Back Squat (185#) [more...] |
| Oct 31, 2022 |
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10x Single-Arm Farmer Carry (50' each arm; 100#) 10 Heavy KBS (70#) 5 Burpees [more...] |
| Oct 30, 2022 |
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20-18-16-14-12-10-8-6-4-2 Dumbell rows, each side (just max effort) Bar Dips KB Deadlift [more...] |
| Oct 16, 2022 |
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10x 1 100' Med Ball Carry (120-140) 3 Wall Walks 5 GHDs [more...] |
| Oct 12, 2022 |
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10-9-8-7-6-5-4-3-2-1 Deadlift (275) Bar Dips x 2 BikeErg Cals [more...] |
| Oct 11, 2022 |
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10x 15 Sit-Ups 10 KBS 5 Power Clean and Jerk (135) [more...] |
| Oct 1, 2022 |
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10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Bar Dips x 2 Cal Bike Erg x 3 [more...] |
| Sep 27, 2022 |
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30 Strict Pull-Ups 10-9-8-7-6-5-4-3-2-1 Strict Pull-Up [more...] |
| Sep 26, 2022 |
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7x 10 Heavy KBS (70) 10 Single Arm Dumbell Push Press (5/5) 100' Sled Push [more...] |
| Sep 24, 2022 |
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With a partner. Alternate movements. 7 min AMRAP 150m Row [more...] |
| Sep 22, 2022 |
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10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Bar Dips Deadlift (275) [more...] |
| Sep 16, 2022 |
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10-9-8-7-6-5-4-3-2-1 Push-Ups x 2 Strict Pull-Ups Suitcase Deadlift (135) [more...] |
| Sep 12, 2022 |
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30min AMRAP 15 Cal Ski 10 Sit-Ups 5 Med Ball Cleans (100#, over the shoulder) [more...] |
| Sep 10, 2022 |
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10-9-8-7-6-5-4-3-2-1 BikeErg x 100m Bench Press (185) 100' Sled Push between each round |
| Sep 2, 2022 |
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20min AMRAP 7 Heavy Wall Balls 5 Burpees Over the Bar 3 Clean and Jerks (135) [more...] |
| Aug 31, 2022 |
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10x 10 Cal Ski 10 Cal Row 10 Cal Bike 1 Deadlift in between each movement (315) |
| Aug 30, 2022 |
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10-9-8-7-6-5-4-3-2-1 Strict Pull-Up Bar Dip 200' Farmer's Carry between rounds (2 x 70#) |
| Aug 28, 2022 |
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10-9-8-7-6-5-4-3-2-1 Bench Press (225#) Strict Pull-Up 100' Sled Push between each round |
| Aug 27, 2022 |
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With a partner Run 800m together 40 Deadlifts (225/185) Split 1600m/1200m row [more...] |
| Aug 27, 2022 |
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With a partner Run 800m together 40 Deadlifts (225/185) Split 1600m/1200m row [more...] |
| Aug 25, 2022 |
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7-6-5-4-3-2-1 Strict Pullup Front Squat (185#) Deadlift (225#) [more...] |
| Aug 14, 2022 |
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10x ME Bench Press (225) 50' Heavy Box/Sled Push ME Barbell Row (155) [more...] |
| Aug 12, 2022 |
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10x 10 KBS 50' Box/Sled Push 10 Sit-Ups [more...] |
| Aug 10, 2022 |
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5x 50' Box/Sled Push 10 Wall Balls 50' Box/Sled Push [more...] |
| Jul 30, 2022 |
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With a partner: Cardio 2,000/1,600m Ski [more...] |
| Jul 24, 2022 |
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5x Max Effort Bench Press (225) 100' Weighted Box Push (45) Max Effort Banded Strict Pull-ups (40# band) [more...] |
| Jul 23, 2022 |
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10x 15 Sit-Ups 10 KBS 5 Deadlifts (225) [more...] |
| Jul 19, 2022 |
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10-9-8-7-6-5-4-3-2-1 Cal BikeErg x 3 Sit-Ups x 2 Power Snatch [more...] |
| Jul 8, 2022 |
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6x 10 Cal Ski 5 Burpees 10 Cal Row [more...] |
| Jul 7, 2022 |
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10 Rounds Max Effort Goblet Squat (75) Max Effort Bench Press (185) Max Effort Dumbbell Row (each side; 75) [more...] |
| Jul 5, 2022 |
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15-12-9-6-3 Cal Ski Wall Balls KBS [more...] |
| Jul 4, 2022 |
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Independence Day Chipper With a partner (or two?) 1776m Row [more...] |
| Jul 2, 2022 |
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8x 10 Cal Row 10 Cal Ski 10 Cal Bike [more...] |
| Jul 1, 2022 |
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10x 10 Sit-Ups 1 Strict Pull-Up then 30 Cal Bike 20 Burpees Over the Bar 10 Deadlifts (315) 20 Burpees Over the Bar 30 Cal Bike |
| Jun 27, 2022 |
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21-15-9 Power Snatch (95) Burpees Over the Bar Sit-Ups [more...] |
| Jun 25, 2022 |
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8 Min AMRAP 1 Heavy Deadlift 5 Burpees Over the Bar 12 Wall Balls [more...] |
| Jun 24, 2022 |
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20x 1 Strict Pull-up 3 Bar Dips 5 Heavy Wall Balls [more...] |
| Jun 21, 2022 |
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EMOM 20 1 Strict Pull-Up 3 Burpee Box Jumps |
| Jun 20, 2022 |
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Every 2:00 for 20 minutes 5 HRPU 5 Double KB Swings 5 Double KB Squats [more...] |
| Jun 18, 2022 |
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EMOM 32 (rotate) 10 Cal Ski 10 Cal Row 10 Cal Bike [more...] |
| Jun 4, 2022 |
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10 rounds 250m Ski 3 Squat Cleans (155) |
| Jun 3, 2022 |
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25 Sit-Ups 25 Power Snatch (95) 25 Rack Rows 25 Clean and Jerk 25 Wall Balls [more...] |
| Jun 1, 2022 |
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10-9-8-7-6-5-4-3-2-1 Deadlift KB Sit-Ups (each arm) Burpees Over the Bar [more...] |
| May 21, 2022 |
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10 rounds 250m Ski 5 Power Clean and Jerk (155) |
| May 19, 2022 |
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7 rounds 15 Cal Ski 10 Heavy Wall Balls (30#) 5 Over-the-Shoulder Med Ball Cleans (100#) [more...] |
| May 18, 2022 |
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5 rounds 11 Cal Row 9 Sit-Ups 7 Burpees Over the Bar [more...] |
| May 8, 2022 |
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50 Sit-Ups 10 Rounds 250/200m Row [more...] |
| May 3, 2022 |
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5 rounds 15 Cal Bike 10 Muscle Cleans (135) 5 Burpees Over the Bar [more...] |
| Apr 29, 2022 |
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5 rounds 10 Med Ball Over-the-Shoulder Cleans (100#) 10 GHD Sit-Ups 10 Heavy Wall Balls [more...] |
| Apr 28, 2022 |
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5 rounds 12 KB Straight Arm Sit-Ups (25#) 9 Heavy Wall Balls (30#) 6 Power Snatch (95#) [more...] |
| Apr 19, 2022 |
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400m row 26 Deadlifts (135) 400m row 26 KBS 400m row [more...] |
| Apr 17, 2022 |
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10-9-8-7-6-5-4-3-2-1 Heavy Wall Balls (30) Hang Power Snatch (95) Burpees Over the Bar [more...] |
| Apr 10, 2022 |
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50/40 Cal Ski 40 Air Squats 30 Sit-Ups 20 Power Snatch (75/55) 10 Bar-Facing Burpees [more...] |
| Apr 3, 2022 |
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7 min AMRAP 7 DL (155/105) 7 Burpees Over the Bar 100ft Farmer's Carry (55/35) [more...] |
| Mar 31, 2022 |
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10 rounds 200m Row 5 S2OH (155) |
| Mar 13, 2022 |
|
50 Reps Each Cal Row Deadlift (135/95) Cal Ski [more...] |
| Mar 11, 2022 |
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5x 15 Cal Row 10 Heavy KBS 5 Burpees Over the Bar [more...] |
| Feb 16, 2022 |
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7x 10/8 Cal Ski 1 Heavy Clean 10/8 Cal Row [more...] |
| Feb 13, 2022 |
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20x 5 burpees 5 reps of -- R1: Wall Balls R2: Power Snatch (95/65) R3: KBS R4: Thrusters R5: V-Ups and repeat You'll go through the movement list 4 times |
| Feb 10, 2022 |
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10x 5 Deadlifts (185) 4 x 50ft Farmer's Carry (2 x 70) 3 Bench Press (225) [more...] |
| Feb 6, 2022 |
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AMRAP 30 Max Effort Front Squat (185) Max Effort Bench Press (225) Max Effort Strict Pull-up [more...] |
| Feb 5, 2022 |
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10-9-8-7-6-5-4-3-2-1 Ski Cals x 3 Goblet Squats x 2 Burpees Over Bar [more...] |
| Feb 4, 2022 |
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10-9-8-7-6-5-4-3-2-1 Row x 50m Burpee Box Jumps Single-Arm Dumbbell Push Press (each arm) (50) [more...] |
| Jan 30, 2022 |
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10-9-8-7-6-5-4-3-2-1 Row x 50m/40m Burpees Over the Bar Barbell Reps [more...] |
| Jan 29, 2022 |
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With a partner 10x each 1 Snatch @ 85% [more...] |
| Jan 28, 2022 |
|
7x -- 9 Cal Row 6 Power Snatch (95) 3 Burpees Over the Bar [more...] |
| Jan 27, 2022 |
|
30 Min AMRAP 5 Power Cleans (135) 5 Burpees Over the Bar 5 Barbell Rows [more...] |
| Jan 25, 2022 |
|
5x 15 Cal Row 10 Barbell Reps (115) 5 Burpees Over the Bar [more...] |
| Jan 24, 2022 |
|
Every 2min for 30min 2 Front Squats (185) 2 Bench Press (225) 2 Strict Pull-Ups [more...] |
| Jan 23, 2022 |
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Every 2min for 30min R1: 400m Run R2: 400m Ski R3: 10 Power Cleans (155/105) [more...] |
| Jan 16, 2022 |
|
20 Rounds 1 Overhead Squat (155) 1 Bench Press (225) 1 Strict Pull-Up [more...] |
| Jan 9, 2022 |
|
20min EMOM 1 Front Squat (225) 1 Bench Press (225) 1 Strict Pull-Up [more...] |
| Jan 8, 2022 |
|
10-9-8-7-6-5-4-3-2-1 Bike Cals x 3 Push Press (95) x 2 Burpees Over the Bar [more...] |
| Jan 7, 2022 |
|
30 Min Bike for Max Cals Alternate 30-seconds light with 30-seconds hard |
| Jan 1, 2022 |
|
10-9-8-7-6-5-4-3-2-1 Row x 50m Burpee Bench Press (185) [more...] |
| Dec 29, 2021 |
|
5x 25 Cal Row 25 Cal Bike 25 Cal Ski [more...] |
| Dec 27, 2021 |
|
10 min EMOM 8 Air Squats 5 Push-ups 1 Strict Pull-up [more...] |
| Dec 19, 2021 |
|
50 Cal Row 40 Sit Ups 30 Push Ups 20 Deadlifts (185) 10 Squat Cleans (185) [more...] |
| Dec 14, 2021 |
|
30min AMRAP 1 Squat Clean (155) 1 Bench Press (225) 1 Strict Pull-Up [more...] |
| Dec 13, 2021 |
|
5x 15 Cal Bike 10 Deadlifts (135/95) 5 Burpees Over the Bar [more...] |
| Dec 5, 2021 |
|
15 Power Snatch (95/65) 30 Cal Row 15 Power Snatch 30 Cal SKi 15 Power Snatch [more...] |
| Dec 4, 2021 |
|
With a partner 1200/1000m row 60 Box Jumps 1200/1000m ski [more...] |
| Nov 23, 2021 |
|
10x 15 Cal Row 10 Burpees Over the Bar 5 Hang Power Snatches (95) [more...] |
| Nov 21, 2021 |
|
30min Row for Max Distance |
| Nov 20, 2021 |
|
100 DUs - then - 25-20-15-10-5 [more...] |
| Nov 14, 2021 |
|
30min Bike for Max Cal |
| Nov 13, 2021 |
|
25 Reps Each Deadlifts (135/95) Cal Row KBS [more...] |
| Nov 9, 2021 |
|
5x 5 Power Snatches (95/65) 5 Burpees Over the Bar 500m Row [more...] |
| Nov 4, 2021 |
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In 20 minutes, perform as many reps as possible of: Strict Pull-Up Bench Press (135) Back Squat (135) [more...] |
| Oct 30, 2021 |
|
30-20-10 Cal Row and Push-ups -then- Cal Ski and Air Squats [more...] |
| Oct 25, 2021 |
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40-30-20-10 Cal Row and Pushups -- then -- Cal Ski and Air Squats [more...] |
| Oct 16, 2021 |
|
10 x 500m row Rest 1:00 between each |
| Oct 10, 2021 |
|
30 min AMRAP Draw five cards Order the cards high to low (Aces are 11, face cards are 10) [more...] |
| Sep 22, 2021 |
|
7x 15 Cal Row 15 Push-Ups |
| Sep 6, 2021 |
|
10x 5 Snatches (115/85) 5 Burpees Over the Bar |
| Sep 5, 2021 |
|
With a partner 800m Run 80 Deadlifts (135/95) 80 Sit-Ups [more...] |
| Sep 3, 2021 |
|
15x 10 wall balls 16 cal bike |
| Aug 30, 2021 |
|
Optionally with a Partner 50 Deadlift (95/65) 50 KBS 50 Hang Power Clean [more...] |
| Aug 29, 2021 |
|
10x 15 Cal Row 10 Sit-Ups R1-5: 5 Heavy Hang Power Clean R6-10: 5 Moderate Bench Press Try to find a weight that you can use for both movements. Ideally, you would need to split the cleans 3/2 (even 2/2/1 in the later rounds), but can do the bench press unbroken. |
| Aug 28, 2021 |
|
50-40-30-20-10 Cal Row Push Press (45/35) Slam Ball [more...] |
| Aug 22, 2021 |
|
10-9-8-7-6-5-4-3-2-1 Cal Bike x 3 Sit-Up x 2 Heavy Hang Power Clean [more...] |
| Jul 25, 2021 |
|
8 x 2min AMRAPs 8 reps of each movement Push Press / Burpees Over Bar Sit-Ups / Front Squats [more...] |
| Jul 20, 2021 |
|
5x Every 3:00, do 30 pulls on the rower Score is total distance [more...] |
| Jul 17, 2021 |
|
Every 4:00 for 20:00 500m row |
| Jun 29, 2021 |
|
With a partner 30 Deadlifts (225) 30 Squat Cleans (185) 30 Clean and Jerks, any style (155) [more...] |
| Jun 8, 2021 |
|
20-18-16-14-12-10-8-6-4-2 Cal Bike KBS (55/35) Sit-Up [more...] |
| May 29, 2021 |
|
With a partner 10x each 1 Snatch [more...] |
| May 28, 2021 |
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27-21-15-9 Cal Row Wall Ball Push Ups [more...] |
| May 25, 2021 |
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21-18-15-12-9-6-3 Cal Row Box Jump S2OH (95/65) [more...] |
| May 23, 2021 |
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27-21-15-9 Cal Bike Hang Power Snatch (95/65) Sit-Ups [more...] |
| May 19, 2021 |
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27-21-15-9 Cal Row Deadlift (135/95) Burpees Over the Bar [more...] |
| May 16, 2021 |
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10x 15 Cal Row/Ski/Bike 10 T2B / Sit-Ups 5 Barbell Reps [more...] |
| May 12, 2021 |
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250 Cal Bike |
| May 9, 2021 |
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4min AMRAP x 3 10/8 Cal Row 10 Push Ups 10 Sit-Ups [more...] |
| May 8, 2021 |
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10x 15/12 Cal Bike 10 Slam Balls 5 Burpees [more...] |
| May 1, 2021 |
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5,000m Row |
| Apr 29, 2021 |
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10-9-8-7-6-5-4-3-2-1 Cal Row x 3 KBS x 2 Burpee [more...] |
| Apr 27, 2021 |
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10-9-8-7-6-5-4-3-2-1 Cal Bike x 2 Burpee to Plate 50m Farmer's Carry After Each Round (70# x 2) [more...] |
| Apr 24, 2021 |
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5x 50 Cal Bike Rest 3:00 |
| Apr 17, 2021 |
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For Max Calories --- 10min Ski 10min Row 10min Bike [more...] |
| Apr 8, 2021 |
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10-9-8-7-6-5-4-3-2-1 Power Snatch (115) Burpee Over Bar Med Ball Sit-Ups [more...] |
| Mar 27, 2021 |
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30 Min Max Cal Bike Do 30 Sit-ups every 5 minutes (0, 5, 10, 15, 20, 25) |
| Mar 23, 2021 |
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10-9-8-7-6-5-4-3-2-1 Cal Bike x 2 Sit-Up x 2 Heavy Goblet Squat (70/45) [more...] |
| Mar 20, 2021 |
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5x, new round every 6 min 30/24 Cal Bike 100m Farmer's Carry (55/35 x 2) 10 Burpees [more...] |
| Mar 19, 2021 |
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10-9-8-7-6-5-4-3-2-1 Cal Bike x 2 Burpees Over Bar Deadlift (185) [more...] |
| Mar 16, 2021 |
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30-20-10 Cal Ski Air Squats KBS (55/35) [more...] |
| Mar 15, 2021 |
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10-9-8-7-6-5-4-3-2-1 Power Cleans @ 70% Sit-Ups x 2 Cal Ski [more...] |
| Mar 12, 2021 |
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10-9-8-7-6-5-4-3-2-1 Burpees Cal Bike KBS [more...] |
| Mar 10, 2021 |
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5x 200m Run 5 Power Snatches (135/95) 15 Sit-Ups [more...] |
| Mar 6, 2021 |
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40/32 Cal Row 20 Deadlifts (155/105) 40/32 Cal Bike 20 Power Cleans (135/95) 40/32 Cal Ski [more...] |
| Feb 21, 2021 |
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10-9-8-7-6-5-4-3-2-1 DUs x 4 Air Squats x 3 Sit-Ups x 2 [more...] |
| Feb 20, 2021 |
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20 Min AMRAP 25 Cal Bike 10 Burpees 5/5 Heavy KB Push Jerk (single-arm; 70/45) [more...] |
| Feb 19, 2021 |
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50-40-30-20-10 -- DUs Sit-Ups 3x 400m Run 21 KBS 12 Pull-Ups |
| Feb 17, 2021 |
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4x 25 Cal Bike 10 Burpees 25 Cal Ski [more...] |
| Feb 16, 2021 |
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1 Movement EMOM for 30 Min 10 Cal Bike 10 Cal Ski 25 DUs [more...] |
| Feb 13, 2021 |
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7x 11 Cal Row/Ski/Bike 7 C2B Pull Ups 5 Bar Facing Burpees [more...] |
| Feb 12, 2021 |
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1 movement EMOM for 30 Min 10 Cal Ski 10 Heavy KBS (70/45) 10 V-Ups [more...] |
| Feb 10, 2021 |
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10-9-8-7-6-5-4-3-2-1 DUs x 3 (30, 27, 24...) Sit-Ups x 2 (20, 18, 16...) Pull-Ups [more...] |
| Feb 9, 2021 |
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7x 15 Cal Bike 15 Sit-Ups 7x 15 Cal Ski 15 Leg Raises |
| Feb 6, 2021 |
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50 DUs 40 Cal Row/Ski 30 Sit-ups 20 DLs (155/105) 10 Power Cleans [more...] |
| Feb 2, 2021 |
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5-4-3-2-1 DUs x 10 Sit-Ups x 10 Ski x 50m [more...] |
| Jan 30, 2021 |
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1000/800m Row 5x 5 Deadlifts (225/155) [more...] |
| Jan 26, 2021 |
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10x 5 Burpees 80m Farmer's Carry (70/45) |
| Jan 23, 2021 |
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One movement EMOM for 30min 10 Cal Ski 10 Cal Bike 10 Cal Row [more...] |
| Jan 20, 2021 |
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5x 7 Air Squats 7 Deadlifts (155/105) 5 Burpees Over the Bar [more...] |
| Jan 18, 2021 |
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10-9-8-7-6-5-4-3-2-1 Ski x 50m (500m, then 450m, etc.) Heavy KBS then 10-9-8-7-6-5-4-3-2-1 Row x 50m Sit-Up Kettlebell should be one step heavier than usual. This means 70/45 for most people. |
| Jan 17, 2021 |
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4x 15 Cal Row 12 Deadlift (155/105) 15 Cal Ski [more...] |
| Jan 15, 2021 |
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10-9-8-7-6-5-4-3-2-1 Sit-Up Deadlift (135) Burpees Over the Bar [more...] |
| Jan 13, 2021 |
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5x 15 Cal Bike 5 Power Cleans (185) 5x 15 Cal Row 5 Push Jerk (135) |
| Jan 12, 2021 |
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100 Cal Ski 100 Cal Row 100 Cal Bike |
| Jan 9, 2021 |
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10x 10 Cal Ski 10 Cal Row 10 Cal Bike [more...] |
| Jan 8, 2021 |
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15 Squats 10 Push-Ups 5 Pull-Ups Sprint three rounds every 8min -- 0, 8, 16, and 24. So you'll do 12 rounds total, in four groups of three. [more...] |
| Jan 6, 2021 |
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Every 2min for 24min 15 Squats 10 Push-Ups 5 Pull-Ups [more...] |
| Jan 5, 2021 |
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Every 2 min for 30 min 15 Cal Row 1 Heavy Clean and Jerk The C&J should be 80%+. It should be a weight at which you cannot get a double. (Hint: it should be more of a cardio drain than the row.) You should not work past 1:15 each round. If you go over 1:15 more than a few times, back the row down 1-2 cal until you get back under 1:15. |
| Jan 2, 2021 |
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10-9-8-7-6-5-4-3-2-1 Ski x 50m Heavy Goblet Squats (70/45) Heavy KBS [more...] |
| Dec 30, 2020 |
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5x 15 Cal Bike 10 Power Cleans (135/95) 5x 15 Cal Row 10 Push Press (95/65) |
| Dec 28, 2020 |
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Start every 3 min, 10x 10 Cal Row 10 Burpees to Plate 10 Reps of: [more...] |
| Dec 27, 2020 |
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10-9-8-7-6-5-4-3-2-1 All Rounds: Row x 50m (500m, 450m...) [more...] |
| Dec 22, 2020 |
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5x 10 Cal Bike 10 Box Jumps (22/20) 10 Pull-Ups [more...] |
| Dec 19, 2020 |
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5x 25 DUs 20 Sit-Ups 15 Cal Row [more...] |
| Dec 14, 2020 |
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36 Min EMOM Min 1: 10 Cal Ski Min 2: 10 Cal Row Min 3: 10 Cal Bike [more...] |
| Dec 13, 2020 |
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5x 5 Deadlifts (225/155) 5 Bar Facing Burpees 5x 10 Toe-2-Bar 10 Wall Balls 10 Pull-Ups 10 Cal Bike 5x 5 Deadlifts (225/155) 5 Bar Facing Burpees |
| Dec 11, 2020 |
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10x 10 Deadlifts (155/?) 5 Burpees |
| Dec 9, 2020 |
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10x 15 Air Squats 10 Push-Ups 5 Pull-ups [more...] |
| Dec 6, 2020 |
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6x 6 Hang Squat Cleans (95/65) 6 Bar Facing Burpees 6 Power Snatch [more...] |
| Dec 5, 2020 |
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10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) Burpees Over the Bar Sit-ups [more...] |
| Dec 4, 2020 |
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5x 15 Cal Row 10 KBS (55/35) 5 Burpees [more...] |
| Dec 3, 2020 |
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8x 5 Hang Power Snatch (95/65) 5 Bar Facing Burpees 5 Thrusters [more...] |
| Dec 2, 2020 |
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5x 10/8 Cal Ski 10 Push-Ups 10/8 Cal Bike [more...] |
| Nov 29, 2020 |
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8x 10/8 Cal Row 10/8 Cal Ski 10/8 Cal Bike [more...] |
| Nov 22, 2020 |
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30 Push-ups 30 Back Squats (95/65; from the floor) 30 Sit-Ups 800m Run 20 Push-Ups 20 Back Squats 20 Sit-Ups 600/500m Row 10 Push-ups 10 Back Squats 10 Sit-ups 400/300m Ski Finisher: One burpee for every second over 2 min on the final Ski (ex: 2:19 = 19 burpees) |
| Nov 15, 2020 |
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1000/800m row 15 Power Snatch (95/65) 10 Pull-Ups 5 Bar-Facing Burpees 1000/800m Ski 15 Overhead Squats 10 Pull-Ups 5 Bar Facing Burpees 1.5/1.2 Mile Bike 15 S2OH 10 Pull-Ups 5 Bar Facing Burpees |
| Nov 8, 2020 |
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800m/600m Row 3 rounds 15 Wall Balls [more...] |
| Oct 25, 2020 |
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60/50 Cal Ski 5 Rounds: 15/12 Cal Row [more...] |
| Oct 11, 2020 |
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800m run -- Rest 2:00 -- 5x [more...] |
| Aug 30, 2020 |
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6 rounds 25 DUs 20/15 Cal Row 15 Sit-ups [more...] |