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

Friday Apr. 03

Strength

dead lift
E2MOM for 5 rounds
0: x10 @ 80%
2: x8 @ 82.5%
4: x6 @ 85%
6: x4 @ 87.5%
8: x2 @ 90%

Conditioning

Open:
4 rounds
400m run
x20 bench (75-80% of BW)

Fitness/Movement:
Bench at (50% or less BW)

**CP posted on Gym whiteboard**

Thursday Apr. 02

Strength

work up to a heavy push press

*start with some small sets as you work up in weight. No more than about 25-30 total reps.

Conditioning

Open:
10:00 AMRAP
x10 power snatch (95/65)
x10 OHS
x10 burpee OTB

Fitness:
BB (75/45)

Movement:
10:00 AMRAP
x10 hang p snatch (empty bb)
x10 back squats
x10 burpees

**CP posted on Gym whiteboard**

Wednesday Apr. 01

Strength

take 20:00 to re-familiarize with power snatches

*shoot for 20-25 singles as you climb up in weight

Conditioning

Open:
20:00 AMRAP
x5 CTB
x10 WBs
x20 sit ups
rest :30

Fitness:
Regular pull ups for CTB

Movement:
Ring rows or Australian pull ups
Use lighter WB

**CP posted on Gym whiteboard**

Tuesday Mar. 31

Strength

Work up to a heavy front squat

*start with some small sets as you work up in weight. No more than about 25-30 total reps.

Conditioning

Open:
3 rounds
500m row
x30 Kb swings
x20 HSPU

Fitness:
Use lighter KB for KBS
Seated DB strict press for HSPU

Movement:
Same as fitness
250m row per round

**CP posted on Gym whiteboard**

Monday Mar. 30

Info

An important email has been sent to all CFD members, please reach out to us if you have not received.

Strength

take 20:00 to re-familiarize with power cleans

*shoot for 20-25 singles as you climb up in weight

Conditioning

Open:
5 rounds
x20 bike cals (C2 or echo)
1 round of DT”

Fitness:
DT (135/95)

Movement:
10 Bike Cals per round
Movements done with light bb or empty bb

**CP posted on Gym whiteboard**

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