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Fitness at the keyboard

220817 - CrossFit Total

8/17/2022

0 Comments

 

Workout of the day 

Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift
1-1-1 

Score is heaviest 1 rep max of each rep added together. 

Workout of the day

Tabata squats
2-minute rest
Tabata push-ups
3-minute rest
Tabata back pack swings

Post scores and scales to comments. 
0 Comments

220815 - Jackie

8/15/2022

0 Comments

 

Workout of the day

For time:
1000-meter row
50 thrusters
30 pull-ups

W: 35lb
​M: 45lb

Workout at home

For time:
100 sumo deadlift high pulls
50 thrusters
30 bent over rows
-use a heavy back pack

Post scores and scales to comments. 
0 Comments

220814 - Alpaca (at home)

8/14/2022

0 Comments

 

Workout of the day

For time:
100ft Sled push
2 legless rope climbs
20 kettlebell clean and jerks
100ft Sled push
2 legless rope climbs
15 kettlebell clean and jerks
100ft Sled push
2 legless rope climbs
10 kettlebell clean and jerks
W: 24kg Kettlebells
M: 32kg Kettlebells

Workout at home

For time:
100ft back pack carry, goblet style
20 plank back pack transfers
20 back pack ground to overhead
100ft back pack carry, farmer carry
15 plank back pack transfers
15 back pack ground to overhead
100ft back pack carry, overhead
10 plank back pack transfers
10 back pack ground to overhead

​Post scores and scales to comments. 
0 Comments

220813 - Rinse n' repeat(ish)

8/13/2022

0 Comments

 

Workout of the day

Every 2-minutes for as long as possible of:
50 yard swim
2 burpees

Every round add 2 burpees until you are unable to complete the work required for that 2-minute round. There is no rest between rounds, only rest if you have time after the swim and increasing burpees. This should be roughly a minute in the pool and minute on land, so, if you have no access to a water source, opt for a run distance that takes about a minute to complete (200-300 meters is good)

Workout at home

Every 2-minutes for as long as possible of:
200-meter run
2 burpees, adding 2 burpee every round 

Post scores and scales to comments. 

​
0 Comments

220811 - Shuttle to overhead

8/11/2022

2 Comments

 

Workout of the day

2-minutes of:
400-meter run
Max jerks
2-minute rest
3-minutes of:
600-meter run
Max jerks
3-minute rest
800-meter run
Max jerks

M: 300lb
​W: 200lb

Workout at home

2-minutes of:
400-meter run
Max back pack shoulder presses
2-minute rest
3-minutes of:
600-meter run
Max backpack shoulder presses
3-minute rest
800-meter run
Max backpack shoulder presses

Post scores and scales to comments. Reduce the distance of the run to be able to get to the overhead movement. Keep track of how much time is left over after each run and the total number of reps completed each round. Scale the weight to a load that you can perform quick singles of.

2 Comments

220810 - Bike to work

8/10/2022

0 Comments

 

Workout of the day

For time:
75 toes-to-bar
5 mile bike
75 chest-to-bar pull-ups
​5 mile bike

Workout at home

For time:
75 V-ups
5-mile bike or 1.5 mile run
75 Push-ups
5-mile bike or 1.5 mile run

Post scores and scales to comments. Scale the overall distance and volume of the gymnastics movements down to be able to complete this workout in under 40-minutes.
0 Comments

220809

8/9/2022

0 Comments

 

Workout of the day

Run 5000-meters

​Post scores and scales to comments. Try to find a local 5k course or scale the distance down to be able to run/walk in under 40-minutes.
0 Comments

220807 - Test 5

8/7/2022

0 Comments

 
4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points. ​
Picture

Workout of the day

For time:
800-meter run
21 thrusters
21 L pull-ups

W: 55lb
​M: 75lb

Workout at home

For time:
​800-meter run
21 squat tuck jumps
21 inverted burpees

Post scores and scales to comments. 
0 Comments

220806 - Test 4

8/6/2022

0 Comments

 
4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points. ​
Picture

Workout of the day

1 rep max deadlift
30-second rest
Max reps of deficit handstand push-ups

Workout at home

Max distance broad jump
Then,
Max reps of handstand push-ups

​Post scores and scales to comments.
0 Comments

220805 - Test 3

8/5/2022

0 Comments

 
4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points. ​
Picture

Workout of the day

Tabata Squats
Then, directly into,
4-minutes of:
Max ring muscle-ups

Workout at home

Tabata Squats
Then, directly into,
4-minutes of: Chair dips 

Post scores and scales to comments.
0 Comments

220803 - Test 2

8/3/2022

0 Comments

 
4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points. ​
Picture

Workout of the day

15 rep max
​Clean and jerk

Workout at home

15 reps max
Turkish get-ups

​Post scores and scales to comments.
0 Comments

220802 - Test 1

8/2/2022

0 Comments

 
4 points are earned for a score that is shown in the first column. 8 points are earned for the second column. 12 points are earned for the middle and third column. 16 points are earned for a score in the fourth column. A score as good or better than the the fifth column will earn 20 points. 
Picture

Workout of the day

1 rep max bench press
30-second rest
​Then,
Max rep pull-ups

Workout at home

Max reps push-ups
Directly into,
2-minutes of:
Max reps bent over rows

Post scores and scales to comments.
0 Comments

220801

8/1/2022

0 Comments

 

Workout of the day

Complete as many rounds as possible in 12-minutes of:
20 GHD sit-ups
10 left arm dumbbell snatches
10 right arm dumbbell snatches

Workout at home

12-minutes of:
20 sit-ups
10 left arm soup can snatches
10 right arm soup can snatches

​Post scores and scales to comments. 
0 Comments

N.M.N.

7/31/2022

0 Comments

 
As the 2022 CrossFit Games come up next week, we will be running our own small competition. There will be 5 test each from the original journal article "How Fit Are You?". The best possible score that can be earned is 100 points, or 20 points per workout. This is a very broad and general test of fitness. The GPP, general physical preparedness, that comes from the regular workout of the day will prepare you for what is down the road. There is running but no worries,  no marathons needed (N.M.N.) for these test. Brush up on the PDF underlined above, have fun, and scale and modify as needed. 
Picture
0 Comments

220730

7/30/2022

0 Comments

 

Workout of the day

21-15-9 reps for time of:
Calorie bike
Snatches

W: 85lb
​M: 105lb

Workout at home

21-15-9 reps of:
V-ups
Handstands kick-ups

​Post scores and scales to comments. 
0 Comments

220729

7/29/2022

0 Comments

 

Workout of the day

21-18-15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups

W: 24in
​M: 30in

Workout of the day

21-18-15-12-9-6-3 reps for time of:
Box step-ups or box jumps
​Chair push-ups, between two chairs

Post scores and scales to comments. 
0 Comments

220728 - Grace

7/28/2022

0 Comments

 

Workout of the day

30 reps for time of:
Clean and jerks

W: 95lb
​M: 135lb

Workout at home

30 reps for time of:
Burpees to a 10in target

Post scores and scales to comments. 
0 Comments

220726 - Mary

7/26/2022

0 Comments

 

Workout of the day

Complete as many rounds as possible in 20-minutes of:
5 handstand push-ups
10 single-leg squats
​15 pull-ups

Workout at home

20-minutes of:
5 handstand push-ups or seated shoulder press with a backpack
10 single-leg squats or loaded squats with the backpack
15 back pack bent over rows

Post scores and scales to comments. 
0 Comments

220725

7/25/2022

0 Comments

 

Workout of the day

4 rounds for time of:
1-minute L-sit hold
​400-meter run

Midline Stability, Part 1: More Than the Core

Picture
0 Comments

220724

7/24/2022

0 Comments

 

Workout of the day 

5 rounds for time of:
5 deadlifts
10 burpees

W: 185lb
M: 275lb

Workout at home

5 rounds for time of:
10 back pack ground to overhead
10 burpees

Post scores and scales to comments.
0 Comments

220722

7/22/2022

0 Comments

 

Workout of the day

Complete as many rounds as possible in 15-minutes of:
​12 muscle-ups
36 kettlebell swings

W: 24kg
M: 32kg

Workout at home

15-minutes of:
12 burpee tuck jumps
36 back pack swings

​Post scores and scales to comments. 
0 Comments

220721

7/21/2022

0 Comments

 

Workout of the day

3 max sets of handstand push-ups
Then,
Shoulder press
​3-3-3-3-3 reps 

Workout at home

3 max sets of handstand push-ups (Scale to push-ups or some version of an inverted or elevated push-up.)
Then, 
Tabata (4-minutes of 20-seconds of work and 10-seconds of rest. Score for total reps accumulated across all 8 rounds.)
Back pack shoulder presses

Post scores and scales to comments. 
0 Comments

220720

7/20/2022

0 Comments

 

Workout of the day

Complete as many rounds as possible in 12-minutes of:
3 10ft rope climbs from seated
50 double-unders

Workout at home

12-minutes of:
12 back pack bent over rows
21 tuck jumps

​Post scores and scales to comments. 
0 Comments

220718

7/18/2022

0 Comments

 

Workout of the day

Clean and Jerk
​1-1-1-1-1-1-1 reps

Workout at home

Accumulate 2-minutes in a back bridge hold

Rest 2-minutes

Then, accumulate 2-minutes in a L-sit hold

​Post scores and scales to comments. 
0 Comments

220717

7/17/2022

0 Comments

 

Workout of the day

Complete as many rounds as possible in 20-minutes of:
500-meter row
50 single leg squats, alternating
10 squat snatches

W: 95lb
​M: 135lb

Workout at home

20-minutes of:
500-meter run
50 single leg squats, alternating
10 single arm squat snatches, with a back pack or other household item, alternating

Post scores and scales to comments. 
0 Comments
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Away from the keyboard. Onto health. 

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