workout of the day

Teresa Briest 9/19/25 Teresa Briest 9/19/25

09.19.2025

Strength
Deadlifts
Every 2:30 x 4 sets
6 reps @70-80%

TTB skills- one set
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet.

WOD
from CrossFit HQ
10:00 AMRAP
5 TTB
3 sandbag over the shoulder 150/100/85
1 wall walk

Teresa Briest 9/18/25 Teresa Briest 9/18/25

09.18.2025

Strength
3 sets of tall clean + clean sotts press @ 20-30%

Every 90 seconds x 3 sets
hang clean + thruster @ 45-55%

then build to wod weight

WOD
"In the Beginning"
4 rounds of
3:00 AMRAP
1:00 rest
3 power cleans 185/125 155/105 115/85
6 push ups
9 box jumps 24/20"
12 air squats
*pick up where you left off

Teresa Briest 9/17/25 Teresa Briest 9/17/25

09.17.2025

Strength
3:00 EMOM
2 high hang snatch @45-50%

Every 90 seconds x 3 sets
2 hang snatch @ 55-60%

Every 2:00 x 3 sets
1.1 snatch @ 60-65%

WOD
"Mind Circus"
4 rounds for time
Run 400m
5 strict pull ups
2 snatch (power or squat) @ 75% your max

Teresa Briest 9/16/25 Teresa Briest 9/16/25

09.16.2025

Strength
Anderson front squats
Every 2:00 x 7 sets
3 single reps @ 55-65% your max
*with j-pegs at or below parallel, get underneath your barbell, engage and then stand it up. Re rack and repeat as single reps.
https://youtu.be/wFbJajvBZzY

WOD
"Locked in the Sauce"
For Time
10-8-6-4-2-4-6-8-10
alternating DB hang squat cleans 35/25
sit ups

Teresa Briest 9/15/25 Teresa Briest 9/15/25

09.15.2025

Strength
Bench press
Every 2:30 x 4 sets
6 reps @60%

then
Super set x 3 rounds
A. Cossack squats x 6-8 per side @2X01 *users choose load*
B. Sit up on a bench with one foot in DB x 8 per side

WOD
"Fog Force"
3 rounds for time
10 goblet step ups 20" box 50/35
100 feet single arm overhead carry right
10 goblet step ups
100 feet single arm overhead carry left
15 box jumps 20"

Teresa Briest 9/13/25 Teresa Briest 9/13/25

09.13.2025

No classes today due to the Tangletown Classic Event

warm up starts at 7am. The event will go until 4pm.

Teresa Briest 9/12/25 Teresa Briest 9/12/25

09.12.2025

Strength
Every 2:00 x 8 sets
snatch deadlift + hang snatch + OHS
build load

WOD
"Brewers and High Life"
16:00 EMOM
min 1- 100 feet (25 ft. segments) Filly carry (one KB OH and one KB at your side)
min 2- max jump rope- any kind of jumping
min 3- DB snatch x 10 reps 50/35 35/25
min 4- single leg plate hops x 5 per side