Fitness Blog

The latest news to keep your mind and body fit

Tuesday 11/22/22

Tuesday 11/22/22

The Turkey Pardon
3 Sets (1 Set Every 8:00)
21-15-9*
Calorie Row
12-9-6
Box Jumps (30/24)
*Women’s calories: 16-12-6

Level 2: 18-12-9 Calories, Box 24/20
Level 1: 12-9-6 Calories, Box 14/10

Accessory
4 sets:
100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)
*As heavy as possible while staying balanced during carry (no leaning)


Changes to Thanksgiving week schedule:
11/23 Wednesday: no 5pm class
11/24 Thursday (Thanksgiving): Closed
11/25 Friday (Day after Thanksgiving): Closed

November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Monday 11/21/22

Monday 11/21/22

A Charlie Brown Thanksgiving
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (75/50)
50 Air Squats
-rest 3:00 between sets-

Level 2: 40 Air Squats, DB 50/35
Level 1: 30 Air Squats, DB 25/15

Accessory
10 min GHD Sit ups Practice
OR
Every minute (10:00)
6-10 GHD Sit-ups

* If GHD’s are unavailable then perform V-Ups or Stick Sit ups


Changes to Thanksgiving week schedule:
11/23 Wednesday: no 5pm class
11/24 Thursday (Thanksgiving): Closed
11/25 Friday (Day after Thanksgiving): Closed

November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Sunday 11/20/22

Sunday 11/20/22

Luigo & Guido
10 rounds
2 Hang Squat Cleans (155/105)
10 Handstand Push-ups

Level 2: BB 105/80, Pike Push-ups
Level 1: BB 65/45, Push-ups


Changes to Thanksgiving week schedule:
11/23 Wednesday: no 5pm class
11/24 Thursday (Thanksgiving): Closed
11/25 Friday (Day after Thanksgiving): Closed

November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Saturday 11/19/22

Saturday 11/19/22

Sally
Partner WOD
4 sets:
75 Double Unders
15 Burpee DB Deadlift (2×50/35)
75 Double Unders
-go 1:1 on sets.-

Level 2: 1/2 DU’s, DB’s 35/25
Level 1: Single Unders, DB’s 25/15

Mayhem Mini-Pump – Upper Body Posterior
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Body Row on Racked Barbell @ moderate weight – maintain quality
12 Single Arm Lat Pulldown @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Friday 11/18/22

Friday 11/18/22

Shoulder Press 1×4
Shoulder Press:- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.

Barbell Bash
50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)

Level 2: 95/65
Level 1: 65/45, 40-30-20-10-5 Reps


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Thursday 11/17/22

Thursday 11/17/22

Back Squat 1×4
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

Doc Hudson
Teams of 2
5 rounds
300ft Sandbag FR Carry or Heavy DB/KB Carry
15 Synchro Toes to Bar

Individual Option:
5 rounds
150ft Sandbag Carry or Heavy DB/KB Farmer Carry
15 Toes to Bar


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Wednesday 11/16/22

Wednesday 11/16/22

“Focus. Speed. I am speed”.
15:00 Amrap
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo)
5-10-15-20-25. . .
Kettlebell Swings (53/35)
Push Ups

Level 2: 10/8 Assault Bike Calories(8/6 Echo), KB 35/25
Level 1: 8/6 Assault Bike Calories(6/4 Echo), KB 25/15

Accessory
3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Tuesday 11/15/22

Tuesday 11/15/22

Clean & Jerk 10×2
2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *

Tow Mater
For Time:
30-25-20-15-10*
Cal Row
Stick Sit Ups

*Women’s cals: 24-20-16-12-8

Level 2: Reduce Reps by 5/4
Level 1: 20-15-10-5 reps, Sit-ups


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Monday 11/14/22

Monday 11/14/22

Lightning McQueen
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
5 Wall Walks
50 Double Unders
-Rest 1:1 between sets-

Level 2: DB’s 35’s/25’s, 1/2 DU’s, Partial Wall Walks,
Level 1: DB’s 25’s/15’s, Single Unders, Inch Worms


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Sunday 11/13/22

Sunday 11/13/22

Mordor
6 sets:
1:00 Accumulated Plank Hold (Elbows)*
1:00 Accumulated Top of Ring Dip Hold**
-Rest as needed between sets-
-3:00 after completion-
-into-

50 Burpee Box Jump Overs (24/20)

*Scale Plank to Hands
**Scale Ring Dip Hold with Feet on Floor

Level 2: 30 BBJO’s 20″/14″
Level 1: 20 BBJO’s 14″/10″


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Saturday 11/12/22

Saturday 11/12/22

Isildur
Teams of 2
18:00 Amrap
15/12 Calorie Assault Bike
1 Rope Climb
(1:1/You Go, I Go)

Level 2: Bike 12/10. Half Rope Climb, or 2 Strict Pull-ups + 2 Strict Knee Raises
Level 1: Bike 10/8. Seated Rope Pull

Mayhem Mini-Pump – Arms/Core
4 Rounds
10 Tempo Pushups
10 Chin Ups
15 Standing KB Crush Grip French Press
15 Barbell Drag Curls
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 GHD’s
10 Strict Toes to Bar
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Friday 11/11/22

Friday 11/11/22

Bert
50 Burpees
400 Meter Run
100 Push-Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-Ups
400 Meter Run
50 Burpees

Level 2: Run 300m, Reduce reps
Level 1: Run 200m, Reduce reps


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Thursday 11/10/22

Thursday 11/10/22

Shoulder Press 1×6
Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.

Celebrimbor
Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row

*Athletes can power or squat during snatch depending on barbell loading

Individual Option:
15/12 Calorie Row
12 Snatch (95/65)
15/12 Calorie Row
10 Snatch (135/95)
15/12 Calorie Row
8 Snatch (155/105)
15/12 Calorie Row
6 Snatch (185/125)
15/12 Calorie Row

Level 2: Calories 24/18, BB 65/45, 95/65, 105/75, 125/100
Level 1: Calories 18/12, BB 55/35 for all rounds


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Wednesday 11/9/22

Wednesday 11/9/22

Back Squat 1×6
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.

Halbrand
5 rounds
60 Double Unders
15 PVC Sit-ups

Level 2: 1/2 DU’s, Strict Sit-ups
Level 1: Single-Unders, Sit-ups


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

© Copyright | CrossFit Ambition | All Rights Reserved
Any of the content found on this page may not be copied or reproduced with out the written consent of CrossFit Ambition.