Fitness Blog

WOD

Baked Potato
10 Rounds
16 Single Dumbbell Alternating Step Back Lunges (50/35)
2 Wall Walks

L2: DB 35/25, Partial Walks
L1: DB 25/15, Inch worms

Skills and Drills
Double-Unders: Week 1 Day 1

Every athlete progresses differently in learning double-unders. Some can get them in a few days. For others, it can take years. Don’t allow yourself to get frustrated. Follow these progressions at your own pace, and you’ll be well on your way to mastering this movement.

Phase 1: Single-Unders
Practice single-unders until you can get 50 unbroken.

Goal Workout: 50 unbroken single-unders
*Once you can successfully complete this with no misses, you can move on to phase two next week.

Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to work on Crossovers.

*****
Single-under Tips:
* After the first swing, your wrists should generate the jump rope rotation.
* You want to minimize movement from your elbows and shoulders.
* Keep a slight bend in your knees and land softly on the balls of your feet.
* Your jumps should be roughly 1-2 inches off the ground.
* Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.
* Keep your shoulders pulled back and your elbows held down and back.

Crossover Tips:
* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Snatch 1×1
Build to a heavy single Squat Snatch
(10-12 minutes)
* rest as needed between lifts *

Potato Chips
2000/1750m Row
*Every 2:00 (including 0:00) perform 15/12 Push Ups

L2: 1750/1500m row, 12/9 Push-ups
L1: 1500/1250m row, 9/6 Push-ups

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Thai Curry
Every 2:00 (8 sets)
12 Box Jump Overs (24/20)
16 Wall Ball Sit Ups (20/14)

L2: BJO’s 20/14, WB’s 14/10
L1: BJO’s 14/10, WB’s 10/8

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Nashville Hot
Teams of 2
3:00 Amrap
2 Rope Climbs (1 each) or 8 Strict Pull Ups (4 each)
20/16 Calorie Row (shared)
Max Rep Back Squats (135/95) (one partner works at a time)
-rest 1:00 between sets-

4th round and on extend to 4 minutes
Go until 150 Back Squats are complete (total)

L2: 1/2 Climbs, 4 Strict PU’s, BS 95/65
L1: Zombie or BB Pull-ups, BS 65/45

Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Mango Habanero
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Bike after each set –

L2: DB’s 35s/25s, 8/7 Cal Bike
L1: DB’s 25s/15s, 7/6 Cal Bike

Mayhem Mini-Pump – Chest and Triceps
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 minute between sets-

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Shoulder Press 1×10
Shoulder Press
– Heavy 10 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Asian Zing
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)

L2: 1/2 DU’s, WB 14/10
L1: Single Unders, WB 10/8

*Repeat from October 3, 2022

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

3 Position Snatch (High Hang, Above the Knee, Floor) 5×1
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete

Overhead Squat 3×1
3 sets: 1 Overhead Squat (@90% of 1RM Snatch)
* Rest as needed between sets *

Honey BBQ
4:00 AMRAP
10 Power Snatch (115/85)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (115/85) in the remaining time

** Scoring: for part one, each 100m = 1 rep.

L2: 85/50, 300m Run
L1: Light Snatches, 200m Run

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Parmesan Garlic
20:00 AMRAP
15/12 Calorie Row
15 Bench Press (115/75)
15 V-Ups

L2: 12/9 Cal, BP 75/55, Alt. V-ups
L1: 9/6 Cal, BP 55/35, Sit-ups

Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

3 Position Squat Clean (High Hang, Above the Knee, Floor) 5×1
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete

Push Jerk 3×1
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *

Buffalo Wild Wings
12-9-6
Hang Squat Clean (135/95)
Burpee Chest to Bar

L2: 95/65, Burpee Pull-up
L1: 65/45, Burpees then barbell Pull-ups

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Penne
150 Single Unders
30 Hang Dumbbell Clean and Jerk (50/35)
100 Double Unders
30 Hang Dumbbell Clean and Jerk (50/35)
50 Crossovers

L2: 100 SU’s, DB 35/25, 1/2 CrossOvers
L1: 50 SU’s, DB 25/15, SU’s

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Lasagna
10 Sets (1 set every 2:30)
200m Run (together)
10 Toes to Bar (Partner 1)/ 10 V-Ups (Partner 2)- Alternate each round
6 Sandbag Cleans (150/100) (Or 6 Power Cleans (185/125) Split

Option 1: Gymnastics Skill Work
Toes to Bar: Week 6 Day 2
Last day of the cycle!

Advanced & Intermediate: 1 minute of max Kipping Toes To Bar
Beginner: 1 minute of max Kipping Knee Raises
–rest 2 minutes-
Then complete 40% of your max number [not unbroken]

Score is reps completed in the 1 minute test

Option 2: Mayhem Mini-Pump – Back and Biceps
4 Rounds

10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Deadlift 1×2
– Heavy 2 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Fettuccine
6:00 Amrap
10 Push Ups
1 Rope Climb (Or 4 Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups

L2: BB Pull-ups, Bench 35s/25s
L1: BB Pull-ups, Bench 25s/15s

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Clean & Jerk 10×1
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *

Affiliate Version of “Echo Thruster Final”
21/16 Calorie Assault Bike (or 16/14 Echo)
21 Thrusters (75/55)
18/14 Calorie Assault Bike (or 14/12 Echo)
18 Thrusters (95/65)
15/12 Calorie Assault Bike (or 12/10 Echo)
15 Thrusters (115/80)
-into-
75ft Front rack Walking Lunge (115/80)

L2: Ass. Bike 16/12, 14/10, 12/9(Echo 14/12, 12/10, 10/8)
Thrusters, 55/35, 65/45, 75/55
L1: Ass. Bike 12/10, 10/8, 9/7(Echo 12/10, 10/8, 8/6)
Thrusters/Lunge @ Light weight

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.

WOD

Affiliate Version of “Parallel-bar Pull”
8 Rounds
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)

L2: Partial Walk-up, 1/2 DU’s, SDHP 65/45
L1: Inch Worm Walk-up/down, SDHP 45/35

Skills and Drills OPTIONAL
Toes to Bar:
Week 6, Day 1

Advance:
Every min (8:00)
8-10 Toes to Bar

Intermediate:
Every min (8:00)
6-8 Toes to Bar

Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold

BOX BRIEF

September Challenges! 

Physical Mobility Challenge: Goal board 

The Challenge: Reassess your goals on the “Goal Board”  break it down into a quarterly goal, rather than an end goal.  For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first.  Start out by making small achievable goals to work towards your end goal.

Example:

-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any.  Make it a goal to obtain 1 first.

-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.

If you don’t have a goal on the board….WRITE IT UP THERE.

Nutrition/Health Challenge:  Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group

Share one recipe per week in the comments in the pinned recipe post in the VIP page.

-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.

-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.