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Welcome to the new home for the Riot CrossFit daily training page.

It is really good right?

Daily training will be posted here from now on and the Riot blog will be used for actually blogging. Maybe. We will do our best.









CrossFit Training 100918

A. 10 rounds of:
30m Farmer Carry @ 75% BW
5 HSPU
150m Row Sprint
(1:30)

Quote of the day: “The ultimate goal of farming is not the growing of crops, but the cultivation and perfection of human beings.” - Masanobu Fukuoka

CrossFit Training 100818

A. Bench 4,4,4,4

B. Seated DB Press 3 x 10

C. Cascade Event 4:
100 Double Unders
25 Pull Ups
80 Double Unders
20 Pull Ups
60 Double Unders
15 Pull Ups
40 Double Unders
10 Pull Ups
20 Double Unders
5 Pull Ups
-12min time cap-

Quote of the day: “Great works are performed not by strength but by perseverance.” - Samuel Johnson



CrossFit Training 100618

A. EMOM x 20
O: 8/6 Cal Row + 8 Wall Ball
E: 3 Hang Cleans

Quote of the day: “Please come and lift weights with me!.” - Aidan Malody




CrossFit Training 100518

A. Sumo DL 4,4,4,4

B. 2DB Front Squats 4 x 10

C. 8 rounds for time of:
:25 Ring Plank
35 DU

Quote of the day: "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger



CrossFit Training 100418

A. 8-10min Working on HS work

B. EMOM x 21
1) 150/120m Row Sprint
2) 100m Run Sprint
3) 5 Hard HSPU

Quote of the day: “If there is no struggle, there is no progress.” - Frederick Douglass




CrossFit Training 100318

A. Push Jerk 3,3,3,3,3

B. Incline DB Bench 4 x 8

C. 5min AMRAP of:
2 Pull Ups
2 Burpees
4 Pull Ups
4 Burpees
6 Pull Ups
6 Burpees
etc... go up by 2 each movement

Quote of the day: “Now when it come to the jerk, we got the potion, they see the push, and leave they suckers open.” - PriceTag from Audio Push

CrossFit Training 100218

A. 6 sets of:
:30 Row (:30)
:30 DB Snatch 50/35 (:30)
:30 Row (:30)
:30 Bar Hang (:30)
:30 Row (:90)

Quote of the day: “When you reach the end of your rope, tie a knot in it and hang on.” - Franklin D. Roosevelt







CrossFit Training 100118

A. Back Squat 4,4,4,4

B. DL 4 x 8 @ 50-60%

C. 4 sets of:
:20 Ring Support
:30 Hollow Rock
12 TTB
(1:00)

Quote of the day: “Take care of your body. It's the only place you have to live.” - Jim Rohn