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 Sep. 18

Strength

Capacity Day

E2MOM for 7 rounds
15/12 row cals
x50 DUs

Conditioning

Open:

15:00 AMRAP
x2 OHS (115/85)
x4 DB hang clean and jerk (50/35)
rest :30
x3 OHS
x6 DB hang clean and jerk
rest :30
…climb the ladder with the same pattern

Fitness:

15:00 AMRAP
OHS @ 95/65
DB hang clean and jerk @ 40/30

Movement:

15:00 AMRAP
x15 air squats
x10 DB hang clean and jerk (30/20)
rest 1:00

**CP posted on Gym whiteboard**

Tuesday Sep. 17

Strength

Dcp Clean Complex

12:00 AMRAP
x1 complex @ 75-85%

*slightly heaver than last week if possible

Conditioning

Open:

9:00 AMRAP
x9 thrusters (95/65)
x12 T2B

Fitness:

9:00 AMRAP
x9 Thrusters (75/45)
x12 Knees to Elbow

Movement:

9:00 AMRAP
x9 empty barbell thrusters
x12 Hanging knee raises

**CP posted on Gym whiteboard**

Monday Sep. 16

Strength

Squat Strength
50 BW back squats for time

*ME set of perfect push ups each time you set the bar down

Conditioning

Open:

800m run
x40 STOH (135/95)
800m run

Fitness:

STOH (95/65)

Movement:

400m Run
x40 Empty barbell S2OH
400m Run

**CP posted on Gym whiteboard**

Friday Sep. 13

Strength

push and pull

12:00 EMOM
1: x8 dead lifts (60-70%)*
2: x4 strict press HAP for repeatable sets

*increase through each set

Conditioning

12.1
7 minute AMRAP
Burpees to 6”
Same for all levels open/fitness/movement

**CP posted on Gym whiteboard**

Thursday Sep. 12

Strength

Dcp Clean Complex
(power clean + hang power clean + jerk + squat clean + hang squat clean + jerk)

12:00 AMRAP
x1 complex @ 70-80%

Conditioning

Open:

3 rounds
400m run
x20 devils press (50/35s)

Fitness:

3 Rounds
400m run
x20 devils press (35/20s)

Movement:

3 rounds
200m run
15 burpees

**CP posted on Gym whiteboard**

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