Daily Workout

Workout of the Day

Monday 2.8.21

“Where’s The Beef?”
(aka CrossFit Games Open 12.1)

Complete as many reps as possible in 7 minutes of:

Burpees (to a 6″ target)

-This workout begins from a standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
-View workout standards HERE

-Compare to HERE

1) Deadlift 5×5 (across)

“There’s nothing wrong with starting small. That’s where great progress often begins.”~from Precision Nutrition


Sunday 2.7.21

Being more than a conqueror means that you have so much confidence that no matter what comes up in your life, you know that through the strength of Christ  you can handle it. Whether it’s a tough workout or whatever you are facing in life, you believe that you are going to have victory over it – you can do whatever you need to do in life. Therefore, you don’t dread things, you don’t fear the unknown, and you don’t live in anxiety about what’s going to happen. It doesn’t really matter what the specifics of the situation are, with Christ you are well equipped to handle this thing we call life. Carry this mindset with you this week: I am more than a conqueror through Christ!

Saturday 2.6.21

3 rounds for time of: 

600 M Run/700 M Row/1.13 Bike
30 Wall Balls (20/14)

*Athletes choice to run/bike/row or mix it up; the run will be completed as 3×200 to Save-A-Lot and back…dress appropriately. 

1) Every minute on the minute for 14 minutes:

Even minutes- “Goat 1″
Odd minutes- “Goat 2

Cast all your anxiety on him because he cares for you.~1 Peter 5:7



Friday 2.5.21

“Cinnamon Toast Crunch”

Teams of 2 complete the following:
3 rounds of:

AMRAP in 5 minutes of: 

30 Box Jumps (24/20) (partners perform at the same time)
Max Bench Press reps (bodyweight/.75 bodyweight)

Rest 1 minute between rounds

-Each partner completes 30 Box Jumps at the same time, both partners must complete the Box Jumps before beginning the max reps Bench Press
-Only 1 partner working at a time on Bench Press reps
-Post total Bench Press reps as a team as score

1) 3 rounds not for time of:

20 Alt. DB Hammer Curls (10 each)
Max Banded Push Ups
20 DB Rows (10 each)

“We can never underestimate this truth: No matter who you are, the biggest thing you do in any day is most often going to be a small act of kindness, decency, or love.”~Cory Booker

Thursday 2.4.21


6 rounds not for time of:

8 Unbroken Hang Power Cleans (climbing)
Max Static Ring Hold
20/15 Cal Bike

-Post last load as score and total time spent in ring hold to comments

1) Devote 15 minutes to mobility work or ROMWOD

“The years teach much which the days never know.”~Ralph Waldo Emerson

Wednesday 2.3.21

“Frosted Flakes”

For time: 

1500/1300 M Row

….straight into 

2 rounds of: 

160’ Med Ball Weighted Lunge Walk (20/14)
50 Med Ball Sit Ups (20/14)

*Med Ball can be held in any position while completing the lunge walk

1) 4 rounds not for time of Durante Core

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold

“Success comes in a lot of ways, but it doesn’t come with money and it doesn’t come with fame. It comes from having a meaning in your life, doing what you love and being passionate about what you do. That’s having a life of success. When you have the ability to do what you love, love what you do and have the ability to impact people. That’s having a life of success. That’s what having a life of meaning is.”~Tim Tebow

Tuesday 2.2.21

“Fruity Pebbles”

Complete the following:

As many rounds and reps as possible in 5 minutes of:

10 Alt. DB Snatches (50/35)
5 Lateral Burpees (over DB)

Rest 1 minute

Max Double Unders in 3 minutes

Rest 1 minute

As many rounds and reps as possible in 5 minutes of:

10 Alt. DB Snatches (50/35)
5 Lateral Burpees (over DB)

1) 3 rounds not for time of: 

10 Barbell RDLs
5-10 Unbroken Strict Pull Ups
10 Z-Press (each)

“Your entitled mind is dead weight. Cut it loose. Don’t focus on what you think you deserve. Take aim on what you are willing to earn!”~David Goggins



View By Month