Category Archives: Workout of the Day

Wednesday, July 16, 2014

Workout: 21-15 and 9 rep rounds of:
Left-arm Dumbbell Snatch (55,35)
Right-arm Dumbbell Snatch (55,35)



Sean getting a little cool down spritz during his run.

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Tuesday, July 15, 2014

Workout: Resting as little as possible between sets:
Bench Press 2-2-2-2-2-2-2-2-2-2 reps

Accessory: Accumulate 30 Strict Pull-ups


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Monday, July 14, 2014

Skill: Rowing Technique

Workout: “Jerry”

For time:
Run 1 mile
Row 2, 000 meters
Run 1 mile

Time Cap: 30 minutes

Accessory: 3×15 Weighted Abmat Sit-ups


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.



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Saturday, July 12, 2014

Workout: “McGhee” (Partner Style!)
As many rounds as possible in 30 minutes of:
5 Deadlifts (275, 185)
13 Push ups
9 Box Jumps (24,20)

Accessory: 2×25 Abmat Sit-ups


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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Friday, July 11, 2014

Technique Development:  Running Efficiency Drills

Workout: “Eric”

800 meter Run
20 Muscle-ups
800 meter Run

Time Cap: 20 minutes

Accessory: Group cooldown and stretch

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Olympic Lifting going through the Burgener Warm up




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Thursday, July 9, 2014

Workout: As many Rounds as possible in 5 minutes:

10 Kettlebell Swings (72,55)
10 Toe to Bar

Rest 5 min

AMRAP 5 minutes
30 Double Unders
10 Wall Balls (20,14)

Accessory: Tabata Hollow Rocks



BootCamp taking the workout outdoors.

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Wednesday, July 9, 2014

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: Easy 1,000 meter Row at 70%-80% Effort



Got the memo.

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Tuesday, July 8, 2014

Workout: Clean and Jerk: 3-3-3-3-3 reps

Accessory: Accumulate 3 minutes in a Superman hold on the GHD



Plank holds in BootCamp

Keep the evening of August 26th open. 

We are going to a Mariners Baseball Game! More details to follow. 

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Monday, July 7, 2014

Technique Development: 6 minutes of group shoulder mobility

Workout: The “Bergeron Beep Test”
Every Minute on the Minute for as long as possible of:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees



Olympic Lifting Class working on Snatches.


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Thursday, July 3, 2014

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean (155, 105)
Chest to Bar Pull-up
Kettlebell Swing (55, 35)

Time Cap: 17 minutes

Accessory: 3×10 Barbell Overhead Squat walking lunge step


CrossFit Basics executing some excellent Medicine Ball Cleans.

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