Fitness
30 Minute: Easter Egg Basket WOD - Teams of 3
Competitor
30 Minute: Easter Egg Basket WOD - Teams of 3
Fitness
EMOM 8
10 Rounds for time:
5 Burpees
5 Dumbbell Deadlifts (50/35)
5 Dumbbell Push Press (50/35)
Competitor
EMOM 8
10 Rounds for time:
5 Burpees
5 Dumbbell Deadlifts (70/50)
5 Dumbbell Push Press (70/50)
Fitness
4 Rounds
5 Burpee Broad Jumps
20sec Handstand Hold
10 Deadlifts (45/35)
Grace
30 Clean & Jerks (135/95)
Then
4 Rounds not for time:
6-8 Dumbbell Bench Press @ 31X1 Tempo
Rest 60sec
AMRAP 30sec max Push-up
Rest 60sec
6-8 Hammer Curls @ 2020 Tempo
Rest 90sec
Competitor
4 Rounds
5 Burpee Broad Jumps
20sec Handstand Hold
10 Deadlifts (45/35)
Grace
30 Clean & Jerks (135/95)
Then
4 Rounds not for time:
6-8 Dumbbell Bench Press @ 31X1 Tempo
Rest 60sec
AMRAP 30sec max Push-up
Rest 60sec
6-8 Hammer Curls @ 2020 Tempo
Rest 90sec
Fitness
2 Rounds
400m Run
30sec Ring Row Hold
30sec Plank
10 Alt. Lunge Walk
For time:
21/18 Calorie Row
10 Strict Pull-ups
15/12 Calorie Row
8 Strict Pull-ups
9 Calorie Row
6 Strict Pull-ups
Competitor
2 Rounds
400m Run
30sec Ring Row Hold
30sec Plank
10 Alt. Lunge Walk
For time:
21/15 Calories, Assault Bike
3 Rope Climbs, 15 ft.
15/12 Calories, Assault Bike
2 Rope Climbs, 15 ft.
9 Calories, Assault Bike
1 Rope Climb, 15 ft.
Home Workouts
Warm Up:
2 rounds:
200m Run
10 Air Squats
10 Inch-Worm Pushups
10 PVC Pass Throughs
WOD - 32 Minute AMRAP:
50m KB Farmers Carry (55/35#)
50m KB Overhead Farmers Carry (55/35#)
15 GHD Sit-ups
15 KB Deadlifts (55/35#)
10 KB One Arm Push Press (55/35#) *5 each arm
15 Assault Bike Calories
Fitness
EMOM 8
3 Front Squats From Rack
Partner WOD
100 Wallballs (20#/14#)
50 Burpees
200M Reverse Sled Drag (135#/95#)
50 Burpees
100 Wallballs (20#/14#)
25 minute time cap
Competitor
EMOM 8
3 Front Squats From Rack
Partner WOD
100 Wallballs (20#/14#)
50 Burpees
200m Reverse Sled Drag (135#/95#)
50 Burpees
100 Wallballs (20#/14#)
25 minute time cap
Fitness
EMOM 9
1st - 12 Russian KBS
2nd - 5 pull-ups + push-ups
3rd - 30sec Hollow Hold
AMRAP 20
5 Snatches (95#/65#)
3 Muscle-ups
Competitor
EMOM 9
1st - 12 Russian KBS
2nd - 5 pull-ups + push-ups
3rd - 30sec Hollow Hold
AMRAP 20
5 Snatches (95#/65#)
3 Muscle-ups
Home Workouts
NO Coach Joe Tonight - But he wants to make sure you keep your Grit Going!
WOD:
*Buy-in: 20 cal Assault Bike
Run 800m
Row 250m
Run 400m
Row 500m
Run 200m
Row 1000m
Run 400m
Row 500m
Run 800m
Row 250m
*Cash-out: 20 cal Assault Bike
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
** CrossFit Open Heats Start at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
** CrossFit Open Heats Start at 10:30 am
Fitness
2 Rounds
400m Run
5 Burpees
5 Strict Pull-ups
20sec plank
For Time:
100 Double Unders
10 Chest to bar pull-ups
20 Ring Dips
30 GHD Sit-ups
40 Kettlebell Swings (55/35)
30 GHD Sit-ups
20 Ring Dips
10 Chest to bar pull-ups
100 Double Unders
Competitor
2 Rounds
400m Run
5 Burpees
5 Strict Pull-ups
20sec plank
For Time:
100 Double Unders
10 Chest to bar pull-ups
20 Ring Dips
30 GHD Sit-ups
40 Kettlebell Swings (55/35)
30 GHD Sit-ups
20 Ring Dips
10 Chest to bar pull-ups
100 Double Unders
Fitness
CrossFit Open 18.5
Competitor
CrossFit Open 18.5
Fitness
EMOM 8
1st - 35 Double Unders
2nd - 5 Burpees + 5 Toes to bar
3 Rounds - AMRAP 3
5 Clean & Jerk (95/65)
10 Front Rack Alt. Box Step-ups
**Rest 3 Minutes
Competitor
EMOM 8
1st - 35 Double Unders
2nd - 5 Burpees + 5 Toes to bar
3 Rounds - AMRAP 3
5 Clean & Jerk (95/65)
10 Front Rack Alt. Box Step-ups
** Rest 3 Minutes
Fitness
EMOM 10
2 Rounds
20 Alternating DB Snatch (50/35)
20 Burpees Over Dumbbell
800m Run
Competitor
EMOM 10
2 Rounds
20 Altrernating DB Snatch (50/35)
20 Burpees Over Dumbbell
800m Run
Home Workouts
Warm Up:
2 rounds:
10 Air Squats
10 Ab Mat Sit-ups
10 Lunge with Trunk Twist
10 Inch Worm Push-ups
WOD: (with Partner)
50 Cal Assault Bike
50 Wall Balls (20/14#)
50 Ab-mat Situps
50 Box Jumps (24/20”)
50 Burpees
50 DB Thrusters (35/25#)
40 Cal Assault Bike
40 Wall Balls (20/14#)
40 Ab-mat Situps
40 Box Jumps (24/20”)
40 Burpees
40 DB Thrusters (35/25#)
30 Cal Assault Bike
30 Wall Balls (20/14#)
30 Ab-mat Situps
30 Box Jumps (24/20”)
30 Burpees
30 DB Thrusters (35/25#)
20 Cal Assault Bike
20 Wall Balls (20/14#)
20 Ab-mat Situps
20 Box Jumps (24/20”)
20 Burpees
20 DB Thrusters (35/25#)
10 Cal Assault Bike
10 Wall Balls (20/14#)
10 Ab-mat Situps
10 Box Jumps (24/20”)
10 Burpees
10 DB Thrusters (35/25#)
*One Partner working at a time
Fitness
Deadlift
AMRAP 20
15 Wallballs (20#/14#)
10/7 Calorie Row
5 Bar Muscle-ups
Competitor
Deadlift
AMRAP 20
15 Wallballs (20#/14#)
10/7 Calorie Row
5 Ring Muscle-ups
Fitness
EMOM 9
1st - 12 Russian Kettlebell Swings
2nd - 8 Goblet Squats
3rd - 30sec Plank
10 Rounds for time
1 Power Snatch (135#/95#)
3 Overhead Squats (135#/95#)
12 Minute Time Cap
Competitor
EMOM 9
1st - 12 Russian Kettlebell Swings
2nd - 8 Goblet Squats
3rd - 30sec Plank
10 Rounds for Time
1 Power Snatch (185#/125#)
3 Overhead Squats
12 Minute Time Cap
Home Workouts
Warm Up- Running Drills:
2 x 1 length high knee
2 x 1 length butt kick
2 x 1 length side shuffle in low squat stance
2 x 1 length carioca
10 leg swings forward/backward
10 leg swings side to side
WOD: (Hero WOD “Jerry”)
1 Mile Run
2000m Row
1 Mile Run
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
** CF Open 18.4 Heats will start at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
** CF Open 18.4 Heats will start at 10:30 am
Fitness
Max Length Broad Jump
BRING A BUDDY DAY
Partner WOD - 3 Rounds for time:
200m Run
60 Wallballs (20/14)
30 Burpee Pull-ups
Competitor
Max Length Broad Jump
BRING A BUDDY DAY
Partner WOD - 3 Rounds for time:
200m Run
50 Wallballs (20/14)
15 Muscle-ups
Fitness
CrossFit Open 18.4
Competitor
CrossFit Open 18.4
Fitness
EMOM 9
1st - 5 Burpee Borad Jumps
2nd - 30sec Forearm Plank
3rd - 30sec of Bird Dogs
4 Rounds for time:
400m Run
10 Handstand Push-ups
35 Double Unders
60sec Rest
Competitor
EMOM 9
1st - 5 Burpee Borad Jumps
2nd - 30sec Forearm Plank
3rd - 30sec of Bird Dogs
4 Rounds for time:
400m Run
30' Handstand Walk
35 Double Unders
60sec Rest
Fitness
Back Squat @ 00X0
AMRAP 12
10 Toes To Bar
15 Kettlebell Swings (55/35)
25' KB Single Arm Overhead Walking Lunge (55/35)
Competitor
Back Squat @ 00X0
AMRAP 12
10 GHD Sit-ups
15 Kettlebell Swings (70/55)
25' KB Single Arm Overhead Walking Lunge (70/55)
Home Workouts
Warm Up:
1 length high knee
1 length butt kick
1 length side shuffle in low squat stance (switch half-way)
1 length carioca
1 length power skip
1 length inch worm push-ups
WOD:
Every 7 minutes for 5 rounds:
400m run
1 round of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
1 length bear crawl with sandbag drag (scale to bear crawl)
6 sandbag thrusters (scale to squat jumps)
6 sandbag facing burpees
Max cal row (to 6 minutes)
Rest 1 minute
*Score is total calories on rower
Fitness
4 Rounds
- 8 Ring Rows
- 8 Russian Kettle Bell Swings
- 20 Double Unders
- 8 Push-ups
EMOM 20
1st - 2 Rope Climbs
2nd - 6 Power Snatch (135/95)
3rd - 10 Burpee Box Jump Over (24/20)
4th - 12 Push Press (135/95)
5th - 20 Deadlifts (135/95)
Competitor
4 Rounds
- 8 Ring Rows
- 8 Russian Kettle Bell Swings
- 20 Double Unders
- 8 Push-ups
EMOM 20
1st - 2 Rope Climbs
2nd - 6 Power Snatch (135/95)
3rd - 10 Burpee Box Jump Over (24/20)
4th - 12 Push Press (135/95)
5th - 20 Deadlifts (135/95)
Fitness
EMOM 10
- 3 Power Cleans + 1 Push Jerk
12-9-6-9-12
- Thrusters (95/65)
- Pull-ups
Competitor
EMOM 10
- 3 Power Cleans + 1 Push Jerk
12-9-6-9-12
- Thrusters (95/65)
- Chest to bar Pull-ups
Home Workouts
Warm Up:
400m run
Core Work- 45 seconds with 15 seconds rest on running clock:
Minute 1: plank hold
Minute 2: mountain climbers
Minute 3: left side plank hold
Minute 4: flutter kicks
Minute 5: right side plank hold
Minute 6: V-ups
WOD: ‘Endurance Test’
1 Mile Run
Rest 2 minutes
2000m Row
Rest 2 minutes
2 Mile Assault Bike
Rest 2 minutes
1 Minute max Push-ups
Rest 1 minute
1 Minute max ab mat sit-ups
Rest 1 minute
1 Minute Max air squats
*Bonus cash-out Max reps pull-ups
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
** CF Open 18.3 Heats will start at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
** CF Open 18.3 Heats will start at 10:30 am
Fitness
EMOM 12
1st - 100m Run
2nd - Plank Shoulder Taps
3rd - Russian Kettlebell Swing
4th - 8 Goblet Squat
AMRAP 20
10 Alt. Dumbbell Snatches (35/25)
10 Push-ups
10 DB Hang Squat Cleans (35/25)
800m Run
Competitor
EMOM 12
1st - 100m Run
2nd - Plank Shoulder Taps
3rd - Russian Kettlebell Swing
4th - 8 Goblet Squat
AMRAP 20
10 Alt. Dumbbell Snatches (50/35)
10 Push-ups
10 DB Hang Squat Cleans (50/35)
800m Run
Fitness
CrossFit Open 18.3
Competitor
CrossFit Open 18.3
Fitness
EMOM 8
- 2 Power Snatch + Overhead Squat
3 Rounds
100 Double Unders
20 Abmat SIt-up
20 Overhead MedBall Alternating Jump Lunge (20/14)
Competitor
EMOM 8
- 2 Power Snatch + Overhead Squat
3 Rounds
100 Double Unders
20 GHD Sit-up
20 Overhead MedBall Alternating Jump Lunge (20/14)
Fitness
3 Rounds
5 Broad Jumps
5 Dumbbell Push Press
5 Dumbbell Front Squat
Olympic Lifting Meet
- Establish 1 rep max in both Snatch and Clean & Jerk
*** Once you miss a weight three times, record your previous made lift.
Competitor
3 Rounds
5 Broad Jumps
5 Dumbbell Push Press
5 Dumbbell Front Squat
Olympic Lifting Meet
- Establish 1 rep max in both Snatch and Clean & Jerk
*** Once you miss a weight three times, record your previous made lift.
Home Workouts
Warm Up:
2 rounds:
10 Air Squats
10 Ab Mat Sit-ups
10 Lunge with Trunk Twist
10 Wall Balls
WOD: ‘Death by Med Ball’ (20/14#)
40/32 Cal Assault Bike
40 Wall Balls
40 Medicine Ball Side Slams (20 each side)
30 Medicine Ball Clean Over Shoulder
30 Medicine Ball Squat Cleans
20 Medicine Ball V-ups
30 Medicine Ball Squat Cleans
30 Medicine Ball Clean Over Shoulder
40 Medicine Ball Side Slams (20 each side)
40 Wall Balls
40/32 Cal Assault Bike
Fitness
Back Squat @ 00X0
3 Rounds for time:
30 Wallballs (20#/14#)
15 Toes To Bar
5 Deadlift (225/155)
10 minute time cap
Competitor
Back Squat @ 00X0
3 Rounds for time:
30 Wallballs (20#/14#)
15 Toes To Bar
5 Deadlift (315/225)
10 minute time cap
Fitness
EMOM 9
- 1st - 25 Double Unders
- 2nd - 10 Curtsey Squats
- 3rd - 30 sec ring row hold
Five 3-minute rounds of:
- 10 front squats (135#/95#)
- 10 box jumps (30"/24")
- Row for max calories
*** Rest 3 minutes between rounds
Competitor
EMOM 9
- 1st - 25 Double Unders
- 2nd - 10 Curtsey Squats
- 3rd - 30 sec ring row hold
Five 3-minute rounds of:
- 10 front squats (185#/125#)
- 10 box jumps (36"/30")
- Row for max calories
*** Rest 3 minutes between rounds
Home Workouts
Warm Up - 2 rounds
200m Run
10 Air Squats
10 Inch-Worm Push ups
WOD - 30 Minute AMRAP
100m DB Farmers Carry (35#/25#)
400m Run
100m Plate Pinch Farmer’s Carry (25#/15#)
8 DB Thrusters (35#/25#)
8 Burpee Pull-up
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
18.2 WOD Heats starting at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
18.2 WOD Heats starting at 10:30 am
Fitness
3 Rounds
- 8 Cossack Squats
- 5 Burpee Broad jumps
- 30sec plank
EMOM 8
- 30 Double Unders + 6-8 Toes to bar
4 Rounds
400M Run
50 Air Squats
18 Minute Time Cap
Competitor
3 Rounds
- 8 Cossack Squats
- 5 Burpee Broad jumps
- 30sec plank
EMOM 8
- 30 Double Unders + 6-8 Toes to bar
4 Rounds
400M Run
50 Air Squats
18 Minute Time Cap
Fitness
CrossFit Open 18.2
Competitor
CrossFit Open 18.2
Fitness
4 Rounds
- 30 Second Easy Row
- 5 V-ups
- 20 Double Unders
4 Rounds
500M Row
15 Box Jump Overs (24/20)
30 Second Hollow Hold
90 Second Rest
22 minute time cap
Competitor
4 Rounds
- 30 Second Easy Row
- 5 V-ups
- 20 Double Unders
4 Rounds
500M Row
15 Box Jump Overs (24/20)
30 Second Hollow Hold
90 Second Rest
22 minute time cap