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Posted: March 27, 2018

Wednesday, 28th March

Unicorn Daily Challenge

5 Rounds: 
1:00 On / :30 Seconds Off

Warm-up

3 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats (Video)

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

50-50

Teams of 3, with a Running Clock:

At the 0:00, “50-50” Part #1
AMRAP 7: Push Press (from rack)
First 50 repetitions – 115/80
Second 50 repetitions – 135/95
Time remaining, Max reps – 155/105

Rest 3:00

At the 10:00, “50-50” Part #2
AMRAP 7: Back Squat (from rack)

First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/135

Rest 3:00

At the 20:00, “50-50” Part #3
AMRAP 7: Hang Power Clean

First 50 repetitions – 115/80
Second 50 repetitions – 135/95
Time remaining, Max reps – 155/105

In this workout, one athlete is working, two are resting at all times.

Posted: March 26, 2018

Tuesday, 27th March

Unicorn Daily Challenge

 Aerobic Restoration
15 Minute Recovery Bike

Warm-up

At very low intensity (walk through pace):
12 Calorie Row or Bike + 5 Spiderman and Reach, each side (Video)
9 Calorie Row or Bike + 5 Walkouts (Video)
6 Calorie Row or Bike + 3 Reps of the Barbell Warmup*

Barbell Warmup (Video)
Good Mornings
Back Squats
Elbow Rotations
Strict Presses
Stiff-Legged Deadlifts
Front Squats

2 Rounds, building in both loading on the deadlift, and intensity of the movements:
200 Meter Row
6 Deadlifts
6 Box Jumps (20″)

"CHRISTINE"

3 Rounds:

500 Meter Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

A classical CrossFit.com workout that has both genders jumping to a 20″ box.

Posted: March 21, 2018

Thursday, 22nd March

Unicorn Daily Challenge

2 Rounds

10 Banded Good Mornings

10 Sit-ups

10 Supermans

10 Hollow Body Rocks

Warm-up

Mobility

Dynamic

Nothing Too Crazy

3 Rounds for time

10 Push-ups
10 Air Squats
300m Run
40 Double Unders (80 Singles)

Posted: March 20, 2018

Wednesday, 21th March

Unicorn Daily Challenge

5 Rounds: 
1:40 On / :20 Seconds Off

Warm-up

15 Calorie Bike, Row, or Ski Erg
1 Round of: 5 Strict Pull-Ups, 10 Pushups, 15 Sit-Ups
12 Calorie Bike, Row, or Ski Erg
5 Walkouts (Video)
9 Calorie Bike, Row, or Ski Erg

Walk through pace:
A) 5 Calorie Row
B) 5 Empty Bar Sumo Deadlifts + 5 Hang High Pulls
C) 5 Scap Retractions
D) 5 Pushups + 5 Air Squats

Building to a moderate intensity:
A) 5 Calorie Row
B) 7 Empty Bar Sumo Deadlift High Pulls
C) 7 Kip Swings + 1-2 Strict Pull-Ups
D) 5 Slow Burpees + 5 Box Jump + Step Downs

Workout pace:
Building to a moderate intensity:
A) 5 Calorie Row
B) 5 Sumo Deadlift High Pulls
C) 5 CTB PU
D) 3 Burpee Box Jump Overs

High Roller

Alternating EMOM x 16 (4 Rounds):
A) :50s Row
B) 10 Sumo Deadlift High Pulls (95/65)
C) 9 CTB Pull-Ups

D) 8 Burpee Box Jump Overs (24/20)

Posted: March 19, 2018

Tuesday, 20th March

Unicorn Daily Challenge

RECOVERY + MIDLINE

Not for Score:

5 Rounds:

1:00 Light Row

10 GHD Sit-Ups

Warm-up

At very low intensity (walk through pace):
15 Calorie Row or Bike + 15 Slow Air Squats
10 Calorie Row or Bike + 10 Slow Air Squats
5 Calorie Row or Bike + 10 Slow Air Squats

3 – 2 – 1:
Spiderman and Reach, each side (Video)
Walkouts (Video)

Barbell Warmup (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Thruster

In a 7:00 Window:
Build to a Moderate Single

Not looking for a max, or even a heavier loading attempt, but a moderate single executed with very, very good technique. 

Four Score

4 Rounds of a 4:00 Window:
9 Thrusters (95/65)
12/9 Calorie Assault Bike
18 Shuttle Sprints (10m each)

Posted: March 18, 2018

Monday, 19th March

Unicorn Daily Challenge

2 Rounds, Not for Time:
25 Calorie Bike
50 GHD Sit-ups

Warm-up

Coaches Choice

Hold Em High

AMRAP 9:
30/24 Calorie Row
30 Hand-Release Pushups
30 Alternating Dumbbell Power Snatches (50/35)

Posted: March 15, 2018

Friday, 16th March

Open Workout 18.4

•21 deadlifts (weight 1)
•21 handstand push-ups
•15 deadlifts (weight 1)
•15 handstand push-ups
•9 deadlifts (weight 1)
•9 handstand push-ups
•21 deadlifts (weight 2)
•50-ft. handstand walk
•15 deadlifts (weight 2)
•50-ft. handstand walk
•9 deadlifts (weight 2)
•50-ft. handstand walk

Time cap: 9 minutes

Rx:
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Posted: March 14, 2018

Thursday, 15th March

Unicorn Daily Challenge

A little break today.

Warm-up

Mobility

Dynamic

All Natural

4 Rounds

300m Run

5 Hollow Body Rocks

10 Burpees

15 Air Squats

20 Supermans

Posted: March 13, 2018

Wednesday, 14th March

Unicorn Daily Challenge

Running

4 Rounds:
:20 seconds on, :20 seconds off
:40 seconds on, 40 seconds off
1:00 on, 2:00 off

Warm-up

15 Calorie Bike, Row, or Ski Erg
15 Air Squats
12 Calorie Bike, Row, or Ski Erg
12 Empty Bar Deadlifts
9 Calorie Bike, Row, or Ski Erg
9 Wall Squats (Video)

Walk through pace:
A) 5 Calorie Bike
B) 5 Deadlifts (light load) + 5 Pushups
C) 5 Calorie Bike
D) 5 Scap Retractions + 5 Kip Swings

Building to a moderate intensity:
A) 5 Calorie Bike
B) 5 Deadlifts (moderate load) + 2-3 HSPU or Pushups
C) 5 Calorie Bike
D) 5 Chin over Pull-Ups

Workout pace:
Building to a moderate intensity:
A) 5 Calorie Bike
B) 5 Deadlifts (working load) + 2-3 HSPU or Pushups
C) 5 Calorie Bike
D) 5 CTB Pull-Ups

Humble Pi

Alternating EMOM x 16 (4 Rounds):

A) 10/7 Calorie Assault Bike
B) 5 Deadlifts (225/155) + 5-7 Kipping HSPU
C) 10/7 Calorie Assault Bike
D) 10 CTB Pull-Ups

Posted: March 12, 2018

Tuesday, 13th March

Unicorn Daily Challenge

Not for Score:
12:00 Recovery Bike (low effort)
*Every 15 Calories, complete 15 Hip Extensions

Warm-up

15 Calorie Row or Bike + 15 Slow Air Squats
10 Calorie Row or Bike + 10 Slow Air Squats
5 Calorie Row or Bike + 10 Slow Air Squats

3 – 2 – 1:
Spiderman and Reach, each side (Video)
Walkouts (Video)

Barbell Warmup (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Pausing Front Squat

1 Pausing Front Squat
Building to a Moderate Today, not a Max.
3-Second Pause in the Bottom.

Set #1 – 40% of 1RM Front Squat

Set #2 – 45% of 1RM Front Squat

Set #3 – 50% of 1RM Front Squat

Set #4 – 55% of 1RM Front Squat

Set #5 – 60% of 1RM Front Squat

Set #6 – 63% of 1RM Front Squat

Set #7 – 66% of 1RM Front Squat

Set #8 – 69% of 1RM Front Squat

Set #9 – 72% of 1RM Front Squat

Set #10 – 75% of 1RM Front Squat

Highball

5 Rounds, Every 3:00:
300/250 Meter Row
15 Wallballs (20/14)

Score for the day is our slowest round.

Posted: March 11, 2018

Monday, 12th March

Unicorn Daily Challenge

20:00 Recovery Bike or Row
On the 2, 6, 10, 14, 18 – 10 Kipping Handstand Push-ups

Warm-up

Coaches Choice

Steelie

AMRAP 14:
40 AbMat Sit-Ups
20/14 Calorie Assault Bike
20 Burpees

Posted: March 8, 2018

Friday, 9th March

 

Open WOD 18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders 1

2 bar muscle-ups

Time cap: 14 minutes

Men perform single-unders,

45-lb. OHS,

chin-over-bar pull-ups (for both MU sets),

35-lb. DB snatches

Women perform single-unders,

35-lb. OHS,

chin-over-bar pull-ups (for both MU sets),

20-lb. DB snatches

Posted: March 7, 2018

Thursday, 8th March

Unicorn Daily Challenge

15:00 Recovery Bike

Warm-up

Mobility

Dynamic

Tabata This

8 Rounds of :20 on :10 off with each movement. 

Hollow Body Hold

1:00 Rest

Burpees

1:00 Rest

Supermans

1:00 Rest

Assault Bike

Posted: March 6, 2018

Wednesday, 7th March

Unicorn Daily Challenge

Running

1200m Run

Rest 1/2 the time it takes to complete.

800m Run

Rst 1/2 the time

400m Run

Warm-up

15 Calorie Bike, Row, or Ski Erg
15 PVC Overhead Squats
12 Calorie Bike, Row, or Ski Erg
12 Empty Bar Good Mornings
9 Calorie Bike, Row, or Ski Erg
9 Wall Squats (Video)

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Walk through pace for 2 rounds, building in intensity:
A) 5 Wallballs (20/14) + 3 Strict Pull-Ups + 3 Kipping Pull-Ups
B) 5 Box Jumps (24/20)
C) 3 Power Snatches + 3 OHS (build in weight over the two rounds)
D) 10/7 Calorie Row

Four by Four

Alternating EMOM x 16 (4 Rounds):

A) 7 Wallballs (20/14) + 3 Bar Muscle-Ups (or 7 CTB Pull-Ups)
B) 15 Box Jumps (24/20)
C) 7 Power Snatches + 7 OHS (95/65)
D) 15/12 Calorie Row

Posted: March 5, 2018

Tuesday, 6th March

Unicorn Daily Challenge

RECOVERY + HSPU

Not for Score (for Quality):

15:00 Recover Bike
On the 3:00, 6:00, 9:00, 12:00, and 15:00:
Complete a single set of kipping HSPU (25-30% of best set)

Warm-up

At very low intensity (walk through pace):
12-9-6
Calorie Bike
Empty Barbell Deadlifts
:20s Single Unders or Double-Unders

Build to deadlift starting load, followed by…
2 Rounds:
15 Double-Unders
10 AbMat Sit-Ups
5 Deadlifts

Under Pressure

100 DU, 50 Sit-Ups, 9 Deadlifts
80 DU, 40 Sit-Ups, 9 Deadlifts
60 DU, 30 Sit-Ups, 9 Deadlifts
40 DU, 20 Sit-Ups, 9 Deadlifts
20 DU, 10 Sit-Ups, 9 Deadlifts
Rx Barbell – 185/135

Sit-Ups are to an AbMat.
Deadlift is intended to be on the lighter side.