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Daily PT

Physical preparedness is a core principle of Innis, so we incorporate daily exercise centering around functional fitness into our lives.

So, in this archive, you will find the daily programming that helps us pursue this goal. Feel free to steal them and use them for yourself.

If you find the routines difficult or cannot perform them for some reason, you should scale the reps, weights, and exercises to fit your circumstances.

Remember,  the authors and their compadres are performing the workouts, so you’re not alone in the grind.

For Time: 30,20,10,10,20,30 reps of

  • Air Runner Cals
  • Kettlebell Swings

If there are four people, do as a waterfall partner workout

CrossFit® Open 23.1

    14 min AMRAP

    • 60 Cal Row
    • 50 Toes-to-Bar
    • 40 Wall Balls (20/14)
    • 30 Cleans (135/95)
    • 20 Muscle-ups

    Alternate Version

    1 rd For Time

    • 60 Cal Row
    • 50 Toes-To-Bar
    • 40 Wall Balls (20/14)
    • 30 Cleans (135/95)
    • 20 Pull-Ups

    24 min ALT EMOM

    • Odd Minutes:
      • 5 Snatches at 105lbs
      • 5 Over the Bar Burpees
    • Even Minutes
      • 10 Cal Assault Bike

    Sport

    Basketball

    Metcon

    30 minutes of Cycling.

    30min AMRAP

    • 300m Run
    • 100m Farmer Carry (53s/35s KB)

    3 rounds for Time

    • 30 Squat Cleans (95/65)
    • 30 Pull-Ups
    • 800m Run

    Split up squat cleans and pull-ups as needed
    Modify CrossFit® WOD, Badger

    8 rounds For Time

    • 8 x Toes to Bar
    • 8 x Bench Press (135 / 95)
    • 8 x Assault Bike
    • 8 x Ring Dips

    30min You go, I go

    • 1 Round of DT. (110/85)
      • 12 Deadlifts
      • 9 Hang Cleans
      • 6 Push Press

    300 Cals on Each

    • C2 Bike
    • Ski Erg
    • Rower
    • Air Runner

    1:00 min on 30 sec Off