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

Monday Jul. 22

Strength

5x5 back squats
@ 80-90% of weight lifted first week

*slightly heavier then last week

Conditioning

Open:
60/50 cal bike
x30 squat snatch (115/85)
x30 HSPU

Fitness:
50/40 cal bike
x30 squat snatch (95/65)
x30 seated DB strict press

Movement:
3 rounds
10/8 cal bike
x8 hang power snatch
x10 seated DB strict press

**CP posted on Gym whiteboard**

Friday Jul. 19

Conditioning

Endurance Day

Open:
x15 burpee box jump overs
x45 alt DB snatches (50/35)
x15 burpee box jump overs
x45 HSPU
x15 burpee box jump overs
x30 alt DB snatches
x15 burpee box jump overs
x30 HSPU
x15 burpee box jump overs

15:00 TC

rest 3:00

2k row for time

Fitness:
x10 burpee box jump overs
x35 alt DB snatches (35/20)
x10 burpee box jump overs
x35 seated DB strict press
x10 burpee box jump overs
x25 alt DB snatches
x10 burpee box jump overs
x25 seated DB strict press
x10 burpee box jump overs

15:00 TC

rest 3:00

2k row for time

Movement:
3 rounds
8 burpee box step ups
10 DB snatch
12 seated DB strict press

rest 3:00

8 minute row/bike cool down

**CP posted on Gym whiteboard**

Thursday Jul. 18

Strength

3:00 EMOM
x2 snatch @ 75%

3:00 EMOM
x2 snatch @ 80%

3:00 EMOM x
2 snatch @ 85%

Conditioning

Open:
3 rounds
500m row
x20 deadlifts (165/115)
x15 DB push press (50s35s)

Fitness:
3 rounds
500m row
x20 deadlifts (135/95)
x15 DB push press (35/20)

Movement:
3 rounds
250m row
x12 DB deadlifts (20/12.5)
x15 DB push press

**CP posted on Gym whiteboard**

Wednesday Jul. 17

Info

If you have noticed the baskets at the gym, here is further information regarding them.
These baskets will be at the gym to be raffled off in support of Kevin’s CrossFit Games trip.
Each raffle ticket is $5, and you can put your tickets in whatever raffle basket drawing you want to have the best chance of winning at. Tickets can go all in one raffle, or you can split them up into multiple raffles. Descriptions of each basket are listed on the baskets.
Please let a coach know if you would like to buy raffle tickets, and they will get your tickets for you and put your name on the back of them. You can then disperse them into the different raffle basket options. Please do not grab your own tickets, it is the coaches responsibility to hand them out to members.
Please bring your money in if you would like to purchase tickets. To avoid confusion, we will not be handing out tickets unless you have paid for them beforehand.
Raffle winners will be picked at the Summer BBQ on the 26th.

Strength

3:00 EMOM
x2 cleans @ 75% (jerk second rep)

3:00 EMOM
x2 cleans @ 80 % (jerk second rep)

3:00 EMOM
x2 cleans @ 85% (jerk second rep)

Conditioning

Open:
15:00 AMRAP
x15 SDHP (95/65)
x20 T2B
x15 front squats

Fitness:
15:00 AMRAP
x15 SDHP (75/55)
x20 K2E
x15 front squats

Movement:
8:00 AMRAP
x10 KB SDHP (26/18)
x10 legs to pole
x10 goblet squats

**CP posted on Gym whiteboard**

Tuesday Jul. 16

Info

Summer Leaguers:

We will be at Gonzaga Prep Track at 5:30pm. Bring your dinner for afterwards, family and friends are welcome to join.

Evening classes will be cancelled Tuesday evening after OG. We will be back to a regular schedule after this week!

Thank you for understanding.

Strength

Accessory
4 rounds
x8 DL (start around 60% and climb each set)
Repeatable set of HSPU*
rest 2-3 minutes

*choose a HS movement you want to work on - HSPU, strict, nose&toes hold, HS walk, etc)

Conditioning

Open:
5 rounds
x15 DB thrusters (50/35s)
x50 DUs

Fitness:
5 rounds
x15 DB thrusters (35/20's)
x100 single unders

Movement:
5 rounds
x10 goblet squats
x50 single unders

**CP posted on Gym whiteboard**

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