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

Thursday Dec. 06

Strength

Dumbbell pressing
2 sets (1 minute plank between sets)
8-4-2
press-push press-jerk
rest 2:00

2 sets (1 minute plank between sets)
6-4-2
press-push press-jerk
rest 2:00

2 sets (1 minute plank between sets)
3-2-1
press-push press-jerk
rest 2:00

Conditioning

21-18-15-12-9-6-3
thrusters (95/65)
burpee box jump overs

**CP posted on Gym whiteboard**

Wednesday Dec. 05

Strength

clean complex
clean DL + high pull + clean + front squat + jerk
4x2 @ 55%
3x2 @ 65%
2x2 @ 75%
3x1 @ 80-90%

Conditioning

Buy in:
x50 HSPU
then 5 rounds
x10 hang cleans (115/85)
x15/12 echo cals

**CP posted on Gym whiteboard**

Tuesday Dec. 04

Strength

snatch complex
snatch DL + snatch high pull + snatch + OHS
4x2 @ 55% (snatch balance after OHS)
3x2 @ 65% (snatch balance after OHS)
2x2 @ 75%
3x1 @ 80-90%

Conditioning

15 minute AMRAP
x18 SDHP (115/85)
x24 WBs
x48 DUs

**CP posted on Gym whiteboard**

Monday Dec. 03

Info

The Dūrātus Fitness Challenge was a huge success!

Congrats to those who competed this weekend - it was very impressive!

Thanks to all the spectators who came to support.

We are almost to our goal of 5000 meals for Second Harvest’s “Season of Giving” initiative. We will give the money on Tuesday - so there is still time to donate! Feel free bring in money tomorrow and add it to the pot - every dollar will go to help feed the most vulnerable in our city this Christmas season.

Strength

back squats
1x4 @ 80%
1x4 @ 82.5%
1x3 @ 85%
1x3 @ 87.5%
1x2 @ 92.5%
1x1 @ 95%

Conditioning

x4 3 minute (2:00 rest) AMRAPs
500m row
x10 power snatch (95/65)
ME burpee in remaining time

**CP posted on Gym whiteboard**

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