Conquest

Function:

Closed for the Conquest held at Duke City CF

Performance:

Closed for the Conquest held at Duke City CF

Wolf Pack:

Closed for the Conquest held at Duke City CF

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Arex

Function:

EMOM for 10min
Clean Lift-off (to the knees) + Power Clean + Front Squat

EMOM for 24min
Min 1: 10 Kettle Bell Swings
Min 2: 10/8 Calorie Row
Min 3: 8 Pushups
Min 4: 60 Single Unders

Performance:

EMOM for 10min
Clean Lift-off (to the knees) + Clean (start @ 60-65% and build)

EMOM for 24min
Min 1: 15 Kettle Bell Swings (70/53)
Min 2: 15/12 Calorie Row
Min 3: 15 Pushups
Min 4: 50 Double Unders

Wolf Pack:

EMOM for 10min
Clean Lift-off (to the knees) + Clean (start @ 60-65% and build)

EMOM for 24min
Min 1: 20 Kettle Bell Swings (70/53)
Min 2: 20/15 Calorie Row
Min 3: 20 Pushups
Min 4: 75 Double Unders

*If you do WP and fail, 800m run penalty at the end (sub 3min)

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Savage

Function:

Front Squat 3 x 3, 2 x 10

3 Rounds not for time:
20 AbMat situps
10 Bird Dogs (10 each side)
20 Russian Twists (10 each side, use bumper plate if possible)

Then:
5 x 100m Sprints (rest is walk back to start)

Performance:

Front Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%, 2 x 10 @ 75%
Notes: All squat (back and front) percentages will be based off 90% of 1RM for this month. 1+ means do at least 1 rep for that set, then as many additional reps (safely) as possible

3 Rounds not for time:
20 V-ups
20 Bird Dogs (10 each side)
20 Russian Twists (10 each side, 25/15 bumper plate)

Then:
5 x 100m Sprints (rest is walk back to start)

Wolf Pack:

Front Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%, 2 x 10 @ 75%
Notes: All squat (back and front) percentages will be based off 90% of 1RM for this month. 1+ means do at least 1 rep for that set, then as many additional reps (safely) as possible

3 Rounds not for time:
20 V-ups
20 Bird Dogs (10 each side)
20 Russian Twists (10 each side, 25/15 bumper plate)

Then:
5 x 100m Sprints (rest is walk back to start)

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Ruger

Function:

EMOM for 10min
Snatch Lift-off (to the knees) + Power Snatch + Overhead Squat (or Split Squat, each leg)

AMRAP in 11min
5 Deadlifts
10 Wall-Ball Shots
12 Burpees

Performance:

EMOM for 10min
Snatch Lift-off (to the knees) + Snatch (start @ 60-65% and build)

“Scotty”
AMRAP in 11min
5 Deadlifts (315/205)
18 Wall-ball shots (24/20)
17 Burpees, over the bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Wolf Pack:

EMOM for 10min
Snatch Lift-off (to the knees) + Snatch (start @ 60-65% and build)

“Scotty”
AMRAP in 11min
5 Deadlifts (315/205)
18 Wall-ball shots (24/20)
17 Burpees, over the bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

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Remington

Function:

In teams of 2, each person must complete the following for time:
1k Row
50 Single-Arm Dumbbell Overhead Lunges (alternate arms however you like)
30 Banded Pullups or Ring Rows

P1 will start on the rower and P2 will begin rowing once P1 starts the lunges. When finished, P1 will rest until P2 finishes and then immediately go into…

800m Run (P2 will begin the run when P1 starts the lunges)
50 Single-Arm Dumbbell Overhead Lunges (alternate arms however you like)
30 Banded Pullups or Ring Rows

Performance:

In teams of 2, each person must complete the following for time:
1k Row
50 Single-Arm Dumbbell Overhead Lunges (50/35, alternate arms however you like)
30 Pullups

P1 will start on the rower and P2 will begin rowing once P1 starts the lunges. When finished, P1 will rest until P2 finishes and then immediately go into…

800m Run (P2 will begin the run when P1 starts the lunges)
50 Single-Arm Dumbbell Overhead Lunges (50/35, alternate arms however you like)
30 Pullups

Wolf Pack:

In teams of 2, each person must complete the following for time:
1k Row
50 Single-Arm Dumbbell Overhead Lunges (50/35, alternate arms however you like)
30 Pullups

P1 will start on the rower and P2 will begin rowing once P1 starts the lunges. When finished, P1 will rest until P2 finishes and then immediately go into…

800m Run (P2 will begin the run when P1 starts the lunges)
50 Single-Arm Dumbbell Overhead Lunges (50/35, alternate arms however you like)
30 Pullups

Endurance:

5k/10k group
4×400 m, rest is time it took to run previous 400
Half marathon group
4×800 m, rest is time it took to run previous 800
(Warm up 800m easy, cool down 800m easy)

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Kimber

Function:

Back Squat 3 x 3, 2 x 10

AMRAP in 8min
6 Push Press
10 Box Jumps

Performance:

Back Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%, 2 x 10 @ 75%
Notes: All squat (back and front) percentages will be based off 90% of 1RM for this month. 1+ means do at least 1 rep for that set, then as many additional reps (safely) as possible

AMRAP in 8min
8 Push Press (115/75)
12 Box Jumps (24/20)

Wolf Pack:

Back Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%, 2 x 10 @ 75%
Notes: All squat (back and front) percentages will be based off 90% of 1RM for this month. 1+ means do at least 1 rep for that set, then as many additional reps (safely) as possible

AMRAP in 8min
8 Push Press (135/95)
12 Box Jumps (30/24)

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Function:

.

Performance:

.

Wolf Pack:

.

Endurance:

Embudito Trail run

5K/10K group 30-45 min

10K/half marathon 45-60 min

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Century

Function:

In teams of 2:
60 Burpee buy in
100 Goblet Squats (53/35)
100 Kettlebell Swings (53/35)
100 Ring Dips
400m Run each (done separately)

Performance:

In teams of 2:
60 Burpee buy in
100 Goblet Squats (53/35)
100 Kettlebell Swings (53/35)
100 Ring Dips
400m Run each (done separately)

Wolf Pack:

TBD

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Atlantic

Function:

Power Clean 3 x 5
Split Jerk 5 x 3

3 Rounds for time:
400m Run
12 Ring Rows or Banded Pullups

Performance:

5 Sets (start at 60% of weaker lift and build)
Power clean + Power Jerk + Split Jerk (1 + 1 + 1)

For time:
20 Chest to Bar (C2B) Pullups (unbroken)
400m run
15 C2B Pullups (unbroken)
400m run
10 C2B Pullups (unbroken)
400m run

*If you break a set go immediately into a 200m run penalty

Wolf Pack:

5 Sets (start at 60% of weaker lift and build)
Power clean + Power Jerk + Split Jerk (1 + 1 + 1)

For time:
12 Muscle Ups (unbroken)
400m run
9 Muscle Ups (unbroken)
400m run
6 Muscle Ups (unbroken)
400m run

*If you break a set go immediately into a 200m run penalty

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Canik

Function:

Front Squat 6 x 3

4 Rounds not for time:
Row 250m (or Assault Bike .5miles)
10 Single leg deadlifts (5 each side, light)
20 seconds Supine Bar Hang or Ring Row Hold in bottom position

Performance:

Front Squat 3 @ 70%, 3 @ 80%, 3+ 90%, 2 x 10 @ 70%
Notes: All squat (back and front) percentages will be based off 90% of 1RM for this month. 3+ means do at least 3 reps for that set, then as many additional reps (safely) as possible

4 Rounds not for time:
Row 250m (or Assault Bike .5miles)
10 Single leg deadlifts (5 each side, @ 30% of 1RM regular deadlift)
20 seconds Supine Bar Hang

Wolf Pack:

Front Squat 3 @ 70%, 3 @ 80%, 3+ 90%, 2 x 10 @ 70%
Notes: All squat (back and front) percentages will be based off 90% of 1RM for this month. 3+ means do at least 3 reps for that set, then as many additional reps (safely) as possible

4 Rounds not for time:
Row 250m (or Assault Bike .5miles)
10 Single leg deadlifts (5 each side, @ 30% of 1RM regular deadlift)
20 seconds Supine Bar Hang

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