Daily Workout

15 min Warm-up/Set-up

4 rounds for Time (25min cap) – Partner Waterfall

• 16 Thrusters (95lb/65lb)
• 8 DB/KB – Box Step-Overs (35s/25s) – 20″ Box
• 4 – Faux Rope Climb Complex
  • 1- Air Squat
  • 1 – Pull-up
  • 1 – Toes-to-bar

10 min Warm-up/Set-up

25 – 20 – 15 – 10 – 5

• Cal Assault Bike
• Kettlebell Swings (53/35)
• 1 min rest between rounds

10 min Warm-up/Set-up

5 Rounds (u go I go)

• 1 Snatch (135/95)
• 300m Run or 750m C2 bike
• 5 Squat Cleans (135/95)

5 min Warm-up/Set-up

4 rounds – Every 7:00 minutes

• 500m Row
• 50 Cal Assault Bike

Minimum of 1 minute of rest. Reduce meters or cals if needed.

5 min Warm-up/Set-up

40 min EMOM

Death By

Wall Balls

• Start at 8 reps

Cleans

• Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

• Start at 3 reps (100lb/80lb)

Pull-ups

• Start at 5 reps

Rower

• Start at 10/8 Cals

Rules:

1. Start on the movement of your choice.
2. Perform the starting reps and use the balance of the minute for rest.
3. Each round increases the number of reps by 1
4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

10 min Warm-up/Set-up

3 Rounds for Time

• 1 mile Assault Bike
• 60 Air Squats
• 30 Kettlebell Swings (53/35lb)
• 20 Ring Rows

Inspired by CrossFit Linchpin workout for 1/3/2024

Cycling

• 30min Spin Class

10 min Warm-up/Set-up

30 min AMRAP

• 200m Run
• 7 pull-ups
• 1 min rest

15 min Warm-up/Set-up

For Time

21-18-15-12-9-6-3

• Cal Row
• Thrusters (75/55)

Modified from CrossFit.com

For Time

• 2024m Rower
• 2024m Air Runner or 5110m C2 Bike
• 2024m (1.3 miles) Assault Bike
• 2024m Ski Erg

Every 2.5 minutes 3 deadlifts at 225/155)