Workout of the Day: Friday January 18th

"Cindy XXX"
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Brandon Farmer
Workout of the Day: Thursday January 17th

3 x 20 Romanian Deadlifts
3 x 10 Stiff-Legged Sumo-Deadlifts
3 x Max Effort Glute Ham Raises

Conditioning
3 Rounds:
Minute 1: 20 Calorie Bike or Row
Minute 2: 17 Calorie Bike or Row
Minute 3: 14 Calorie Bike or Row
Minute 4: Rest

Brandon Farmer
Workout of the Day: Wednesday January 16th

Jerks
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1


AMRAP 12:
100 m Sprint, 1 Man Maker
100m Sprint, 2 Man Maker
100m Sprint, 3 Man Maker
….
Continue to Climb by 1 Man Maker

Brandon Farmer
Workout of the Day: Monday January 14th

Giant Superset

Barbell Bench Press: 4×8
Dumbbell Close Grip Floor Press: 4×25
Weighted Sit-ups: 4×25

Conditioning

12 min AMRAP:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2’s) until finish

Brandon Farmer
Workout of the Day: Saturday January 12th

AMRAP 7:
5 Strict Ring Dips
:10 Seconds Inverted Barbell Row Hold
:15 Seconds Double Kettlebell Static Squat Hold

AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

Brandon Farmer
Workout of the Day: Friday January 11th

For Time:
1 Mile Run

Rest 5 minutes, then…

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Scaled version is 5 reps of each movement for the Bergeron Beep Test

Brandon Farmer
Workout of the Day: Thursday January 10th

Back Squat
10 min EMOM
5 reps
Start light, increase weight every two rounds

Conditioning
For Time:
75 Calorie Row
60 Lunges Total
45 Kipping Handstand Push-ups
30 Deadlifts (245/165)
15 Shoulder to Overhead (245/165)

Brandon Farmer
Workout of the Day: Wednesday January 9th

4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold

Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

Brandon Farmer
Workout of the day: Tuesday January 8th

3 “Giant Sets”: 
12 Barbell Good Mornings 
36 Hip Extensions 
2 Minutes Between Sets

For Time: 
200 Meter Run, 21 Power Snatches 
200 Meter Run, 21 Overhead Squats 
200 Meter Run, 15 Power Snatches 
200 Meter Run, 15 Overhead Squats 
200 Meter Run, 9 Power Snatches 
200 Meter Run, 9 Overhead Squats 

Barbell: (95/65)

Brandon Farmer
Workout of the day: Sunday January 6th

Deadlift 
3×3 @ 82% 
3×2 @ 87% 
3×1 @ 92% 
Rest as needed between sets.

3×12 – Dumbbell Bench Press 
3×10 – Weighted Alternating Pistols 
3×8 – Weighted Strict Ring Dips 
3×6 – Weighted Pull-ups

Brandon Farmer
Workout of the Day: Friday January 4th

Special request WOD!

"Kalsu"

For Time
100 Thrusters (135/95 lb)
5 Burpees at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.

Scaled options: 3 burpees per minute, also can sub out thrusters for front squats.

Brandon Farmer
Workout of the Day: Wednesday January 2nd

3 x Max Effort Handstand Push Ups*
3 x Max Effort Ring Dips*
1 x Max Effort Strict Handstand Push-ups
1 x Max Effort Strict Ring Dips

* These sets should be weighted if possible

For Time:
50 Double Unders, 25′ HSW, 50 GHD, 25′ HSW
40 Double Unders, 25′ HSW, 40 GHD, 25′ HSW
30 Rope Double Unders, 25′ HSW, 30 GHD, 25′ HSW
20 Rope Double Unders, 25′ HSW, 20 GHD, 25′ HSW
10 Rope Double Unders, 25′ HSW, 10 GHD, 25′ HSW

Brandon Farmer
Workout of the Day: Monday December 31st

Holiday Schedule:
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

2018 m Row (or 1 mile Run)
31 Push Ups
31 Pull Ups
31 Sit Ups
31 Squats
31 Toes 2 Bar
31 KBS (1.5/1)
31 Lunges (total)
31 SDLHP KB (1.5/1)
31 Burpees
31 Box Jump
31 HSPU
31 Mountain Climber (total)
2019 m Row (or 1 mile Run)

Brandon Farmer
Workout of the Day: Sunday December 30th

Holiday Schedule: 12/31/18 8:00am only, 1/1/19 Closed, 1/2/19 Normal Schedule

“McFlurry”

For Time

  • 400 meter Run

  • 21 Cleans (185/135 lb)

  • 21 Pull-Ups

  • 400 meter Run

  • 15 Dumbbell Thrusters (50/35 lb)

  • 15 Pull-Ups

  • 400 meter Run

  • 9 Cleans (185/135 lb)

  • 9 Pull-Ups

  • 400 meter Run

Miguel Flores, a certified trainer and top-tier CrossFitter from San Diego, CA, died from injuries sustained in a car accident on December 8, 2008.

Per Rachel Medina of CF South San Clemente (San Clemente, CA, USA): Miguel was trapped in the car while first responders tried to pry him out with the jaws of life, but he could not get enough oxygen to his brain and unfortunately, at the age of 22, passed away after being on life support for several hours. He served in the Navy for 4 years.

Aushion Chatman posted the workout ("Miguel CFSD, A.K.A. McFlurry") in the CrossFit forum following Miguel's death, saying "These are all movements that Migs excelled at, he was one of the strongest young men I've ever met. And could run like the dickens."

Miguel was known to be a truly stellar athlete. He is credited with recording the world's first sub-2-minute "Fran" time (video). He also loved McFlurrys from McDonald’s - which is where his nickname (and the name of the WOD) came from.

Brandon Farmer