Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Wednesday Jun. 28

Strength

5x2 snatch high pulls (heavy)
5x2 high hang squat snatch

*slightly heavier than last week

Conditioning

21-15-9
jerks (115/85)
cleans

CP

weakness work

Tuesday Jun. 27

Info

Details are up for Summer League under the 'Champions League' tab.

Strength

Back squats
10x2 @ 80%

Conditioning

14 minute clock
buy in: 1 mile run
AMRAP in remaining time:
x5 dead lifts (225/155)
x15 push ups
x15 sit ups

CP

3 rounds
x10 STOH w/ Axel bar (135/95)
50’ front rack lunge

Monday Jun. 26

Info

Ladies-  Our next Duratus Ladies class will be on Tuesday (6/27) at 10:30AM! See you then!

Remember- Summer league starts this week on Thursday evening! If one of your teammates cannot make it this week, it is your responsibility to find a sub. 

Strength

5x2 clean high pulls (heavy)
5x2 high hang squat clean

*slightly heavier than last week

Conditioning

2 rounds
x30 thrusters (95/65)
x30 Bar facing burpee

CP

x20 BMUs
x40 GHDs
x20 BMUs
x40 GHDs

Friday Jun. 23

Info

This Saturday, parking will be a mad house because of hoopfest. 

As a reminder- you are more than welcome to park in the parking lot on the north side of our building.

Good luck!

Strength

dead lifts
4x8 T&G @ 70-75%

**rest as needed between sets

Conditioning

3 rounds

x36 WBs
x24 box jump overs
x12 CTB

CP

steady state work
10x400m runs
rest :30

*preferably performed on track

Thursday Jun. 22

Strength

5x2 snatch high pulls (heavy)
5x2 high hang squat snatch @ 75%

Conditioning

10-1 :: 1-10 
clean and jerks (135/95)
back squats

CP

“unbreakable amanda”

Just add crossfitduratus.com to your favorite RSS reader for heaps of RSS fun!