Fitness Blog
The latest crossfit fitness blogs to keep your mind and body fit

Tuesday 5/23/23
WOD
Snatch 1×1
Snatch
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Oahu
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
L2: 24/20 Cal, 20 Burpees, 18 BBJO 20/14; 24/20
L1: 16/12 Cal, 10 Burpees, 10 BBJO 14/10; 20/14
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Monday 5/22/23
WOD
Hawaii
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)
L2: 10/20/30 reps
L1: 100m run, 5/10/15 reps
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Sunday 5/21/23
WOD
1955
12-10-8-10-12
Dumbbell Cleans (50s/35s)
20/16 Calorie Row after each set of Cleans
L2: DB 35s/25s, 16/12 Calories
L1: DB 25s/15s, 12/9 Calories
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Saturday 5/20/23
WOD
Biff Tannen
Teams of 2
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press (155/105)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)
L2: BP 115/85
L1: BP 75/55, 30 runs
Option 1: Gymnastics Skill Work
Rope Climbs: Week 3 Day 2
3 rounds of 30 seconds of work/30 seconds of rest:
[Stay on each station for all 3 rounds BEFORE you rotate]
Minute 1 :Zombie Rope Climbs
Minute 2: V-Ups on Floor
Minute 3: Double Farmer Carry Hold [65/45] [40/25]
Alternate Workout Option:
9 minute AMRAP
5 Inchworms
15 Sit Ups
45 second Double Farmer Carry Hold [25/15s]
Option 2: Mayhem Mini-Pump – Leg Day
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 DB Walking Lunges @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Friday 5/19/23
WOD
Snatch Balance 5×2
5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *
“Great Scott!”
For Time:
10 Front Squats (95/65)
1-2-3-4-5-6-7
Wall Walks
L2: 65/45, Partial Walks
L1: 45/35, Inch worms
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Thursday 5/18/23
WOD
Split Jerk 5×2
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *
George McFly
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees
L2: KB 35/25
L1: KB 25/15
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Wednesday 5/17/23
WOD
Clean 10×1
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
“Roads? Where we’re going, we don’t need roads.”
18:00 Amrap
500/450m Row
25 Stick sit-ups
250/225m Row
25 V-Ups
L2: 450/400m Row, Sit-ups, 225/200m Row, Tuck-ups
L1: 300/250m Row, Sit-ups, 150/100m Row, Tuck-ups
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Tuesday 5/16/23
WOD
Snatch 10×1
10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes *
Marty McFly & Doc
12:00 Amrap
8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
50 Double Unders (Or 25 Crossovers)
L2: DB 35/25, 1/2 DU’s
L1: DB 25/15, Single Unders
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Monday 5/15/23
WOD
Back to the Future
4 rounds:
200m Run
10 Pull-ups*
20 Push-ups**
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups*
10 Push-ups**
15 Air Squats
L2: 3 Rounds and 6 Rounds
L1: 2 Rounds and 4 Rounds
*Scale pull-ups to a band
**Scale push-ups to a box
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Sunday 5/14/23
WOD
Red Howler Monkey
Every minute (16:00)
Even minute (0,2,4,6,8,10,12,14)
3 Wall Walks
10 V-Ups
Odd minute (1,3,5,7,9,11,13,15)
16 Jumping Split Lunges
10 Alternating V-Ups
L2: Partial Wall Walks, Reverse Lunges, Tuck ups
L1: Inchworms, Air Squats, Sit-ups
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Saturday 5/13/23
WOD
Toucan
Teams of 2
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
L2: WB’s 14/10, 150/120 Cal, BJ 20/14, 35’s/25’s
L1: WB’s 10/8, 120/100 Cal, BJ 14/10, 25’s/15’s
Option 1: Gymnastics Skill Work
Rope Climbs: Week 2 Day 2
12 minute EMOM
[Complete as much work as possible within the minute]
Minute 1: Advanced & Intermediate: Chin Ups, Scaled: Toe Assist Chin Up
Minute 2: V-Ups on Floor
Minute 3: Plate Pinch Carries [15/10lb plates]
Minute 4: Rest
Option 2: Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Friday 5/12/23
WOD
Push Press + Jerk 5×2
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *
Anaconda
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders
L2: TAHAP, 75/55, 1/2 DU’s
L1: Knee Raises, 55/35, Single Unders
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Thursday 5/11/23
WOD
Clean 3×1
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Deadlift 3×3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
Giant River Otter
15 min AMRAP
15/12 Calorie Assault Bike
10 Thrusters (75/55)
15/12 Calorie Assault Bike
8 Thrusters (95/65)
15/12 Calorie Assault Bike
6 Thrusters (115/75)
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
Max Squat Clean Thrusters (155/105) in the remaining time
L2: 29/9 Cals, 55/35, 65/45, 75/55, 95/65
L1: 9/6 Cals, 55/35 Thrusters for all sets
Score is total reps of Squat Clean Thrusters at (155/105).
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang

Wednesday 5/10/23
WOD
Sloth
7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
[email protected]:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
[email protected]:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)
L2: 48/38 Cal Row, DB 50/35, Box 24/20
L1: 38/30 Cal Row, DB 35/25, Box 20/14
Scale HSPU to DB Strict Press
Score is # of reps of the second movement. Do not include the Row calories in your score.
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang
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