Fitness
3 rounds:
10 banded good mornings
5 strict toes to bar
60 ft. walking lunge
3 rounds for time:
1,000m row
20 russian kettlebell swings (55/35)
Competitor
3 rounds:
10 banded good mornings
5 strict toes to bar
60 ft. walking lunge
3 rounds for time:
1,000m row
20 russian kettlebell swings (70/55)
Fitness
3 rounds:
100m run
10 russian kettlebell swings
30 ft. bear crawl
5 slow tempo push-ups
4 rounds for time:
400m run
10 power cleans (95/65)
10 bar facing burpees
Competitor
3 rounds:
100m run
10 russian kettlebell swings
30 ft. bear crawl
5 slow tempo push-ups
4 rounds for time:
400m run
10 power cleans (135/95)
10 bar facing burpees
Home Workouts
Warm Up:
8 Minute EMOM (2 Rounds):
Minute 1: 45 Second Plank Hold
Minute 2: 45 Second Side Plank Hold
Minute 3: 30 Second Hollow Hold
Minute 4: 30 Second Superman Hold
WOD:
30 Minute AMRAP
250m Row
60’ Dual DB Waiters Walk (35/25#)
10 DB Press (35/25#)
20 DB Bicep Curls (35/25#) *10 Each Arm
10 DB Front Squats (35/25#)
60 Mountain Climbers
*DB Waiters Walk Should be 2 Lengths of floor
**DB Curls to be done one arm at a time
Fitness
3 rounds
5 alt. runners lunge
30 ft. duck walk
5 slow tempo front squat (45/35)
Front Squat
3-3-2-2-1
5 Rounds:
2 Minute Window:
12/10 Calorie Row
8 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 1min between rounds.
Competitor
3 rounds
5 alt. runners lunge
30 ft. duck walk
5 slow tempo front squat (45/35)
Front Squat
3-3-2-2-1
5 Rounds:
2 Minute Window:
18/15 Calorie Row
15 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 1min between rounds.
Fitness
3 rounds
10 banded pull aparts
10 banded good mornings
5 power cleans
5 press
EMOM 9
2 power cleans + 2 jerks
21-15-9
Hang power clean (95/65)
Shoulder to overhead
*200m run after each round
Competitor
3 rounds
10 banded pull aparts
10 banded good mornings
5 power cleans
5 press
EMOM 9
2 power cleans + 2 jerks
21-15-9
Hang power clean (95/65)
Shoulder to overhead
*200m run after each round
Home Workouts
Warm Up:
2 Rounds:
2 Minutes on Row or Bike
10 Med Ball Squat Cleans
10 Russian KB Swings
5 Burpee Broad Jumps
WOD: (Teams of 3)
40 Minute AMRAP:
40 Wall Balls
30 KB Swings (35/25#)
20 Burpees
*One Athlete working at a time, One Athlete accumulates Assault Bike Calories
**Score is total reps of AMRAP + total Assault Bike Calories accumulated
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds:
10 medball squat cleans
30sec plank shoulder taps
60 ft. walking lunge
Partner WOD
2 rounds for time:
100 wall balls (20/14) (10'/9')
400m partner medball run
75 abmat sit-ups
300m partner medball run
50 kettlebell swings (55/35)
200m partner medball run
Competitor
2 rounds:
10 medball squat cleans
30sec plank shoulder taps
60 ft. walking lunge
Partner WOD
2 rounds for time:
100 wall balls (20/14) (10'/9')
400m partner medball run
75 abmat sit-ups
300m partner medball run
50 kettlebell swings (55/35)
200m partner medball run
Fitness
CrossFit Open 20.3
Competitor
CrossFit Open 20.3
Home Workouts
2 Rounds:
250m Row
30 Second Plank Hold
5 Inch Worms
10 Ab-mat Sit-ups
10 Air Squats w/ Pause
WOD: w/ Partner
2000m Row
50 Ab-mat Sit-ups
50 Lunges
50 Hand Release Push-ups
50 Air Squats
50 Burpees
1600m Row
40 Ab-mat Sit-ups
40 Lunges
40 Hand Release Push-ups
40 Air Squats
40 Burpees
1200m Row
30 Ab-mat Sit-ups
30 Lunges
30 Hand Release Push-ups
30 Air Squats
30 Burpees
800m Row
20 Ab-mat Sit-ups
20 Lunges
20 Hand Release Push-ups
20 Air Squats
20 Burpees
400m Row
10 Ab-mat Sit-ups
10 Lunges
10 Hand Release Push-ups
10 Air Squats
10 Burpees
*1 Partner working at a time
**40 Minute Time Cap
Fitness
8 minute flow:
10 banded good mornings
20 lateral jumps
30 ft. death march
AMRAP 12
75 double unders
500m row
20 alt. dumbbell snatch (35/25)
Competitor
8 minute flow:
10 banded good mornings
20 lateral jumps
30 ft. death march
AMRAP 12
75 double unders
500m row
20 alt. dumbbell snatch (35/25)
Fitness
3 rounds
20sec handstand hold
200m run
30 ft. walking lunge
10 air squats
3 rounds for time:
800m run
3 wall walks
25 wall balls (20/14) (10'/9')
3 wall walks
Competitor
3 rounds
20sec handstand hold
200m run
30 ft. walking lunge
10 air squats
3 rounds for time:
800m run
25 ft. handstand walk
25 wall balls (20/14) (10'/9')
25 ft. handstand walk
22min time cap
Home Workouts
Warm Up:
5 Minutes on Bike or Rower
-Then-
2 Rounds:
10 PVC Pass Thrus
10 PVC Kang Squats
5 DB Squat Cleans
5 DB Press
WOD:
21-15-9:
Dumbbell Thrusters (35/25#)
Push-ups
21-15-9:
Dumbbell Hang Squat Cleans (35/25#)
Box Jumps
21-15-9:
Dumbbell Push Press (35/25#)
Burpees
21-15-9:
Dumbbell Front Squat (35/25#)
Pull-ups
Fitness
2 rounds:
5 snatch high pull
5 hang muscle snatch
5 overhead squats
5 snatch balance
Every 2:00 for 5 rounds
3 hang power snatch + 1 overhead squat
AMRAP 9
6,12,18,24 reps of...
Pull-ups
Power snatch (75/55)
Competitor
2 rounds:
5 snatch high pull
5 hang muscle snatch
5 overhead squats
5 snatch balance
Every 2:00 for 5 rounds
3 hang power snatch + 1 overhead squat
AMRAP 9
6,12,18,24 reps of...
Chest to bar pull-ups
Power snatch (95/65)
Fitness
2 rounds:
5 clean deadlift
5 high pull
5 front squat
5 strict press
Squat Clean + Front squat + Jerk
1-1-1-1-1
2 rounds for time:
30 thrusters (45/35)
20 push-ups
500m row
11 minute time cap
Competitor
2 rounds:
5 clean deadlift
5 high pull
5 front squat
5 strict press
Squat Clean + Front squat + Jerk
1-1-1-1-1
2 rounds for time:
30 thrusters (75/55)
20 handstand push-ups
500m row
Home Workouts
Warm Up:
200m Run
30 Second Plank Hold
5 Inch Worms
10 Russian KB Swings
10 Box Jump w/ Step Down
250m Row
WOD:
3 Rounds:
800m Run
30 Kettlebell Swings (35/25#)
30 Box Jumps (24/20”)
30 Ab-mat Sit-ups
1000m Row
30 KB Goblet Squats (35/25#)
30 Lunges
30 Push-ups
Fitness
Open Gym
Competitor
Open Gym
Fitness
400m run
then
3 rounds:
30sec row
15 air squats
10 scap pull-ups
Partner WOD
4 rounds for time:
50 calorie row
50 alt. dumbbell snatch (50/35)
25 pull-ups
Competitor
400m run
then
3 rounds:
30sec row
15 air squats
10 scap pull-ups
Partner WOD
4 rounds for time:
50 calorie row
50 alt. dumbbell snatch (50/35)
25 pull-ups
Fitness
CrossFit Open 20.2
Competitor
CrossFit Open 20.2
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Air Squat w/ Hold
10 Hollow Rocks
10 Runners Lunge (5 Each Leg, with Hold)
WOD: w/ Partner
35 Minute AMRAP:
400m Run
1 Minute Plank Hold
100m Sled Drag (135/90#)
25 Abmat Situps + 25 Mountain Climbers + 25 Flutter Kicks
200m Sandbag Run
30 Second Hollow Hold + 30 Second Superman Hold
*Each athlete performs each series as ‘I go- You go’ while the other accumulates assault bike calories (Example: Partner 1 runs 400m while partner 2 bikes, then Partner 2 runs)
**Score is rounds and reps + Assault Bike Calories Accumulated
***Partner on Assault bike will time their partner on plank, hollow, and superman holds
Fitness
2 rounds:
200m run
60 ft. walking lunge
6 ring rows
6 ring face pulls
Partner WOD
2 rounds for time:
1,000m row
2,000m bike
800m partner run
Competitor
2 rounds:
200m run
60 ft. walking lunge
6 ring rows
6 ring face pulls
Partner WOD
2 rounds for time:
1,000m row
2,000m bike
800m partner run
Fitness
2 rounds:
5 bear complex w/ empty bar
20sec hollow hold
200m run
For time:
50 thrusters (75/55)
50 abmat sit-ups
200 double-unders
10 minute time cap
Competitor
2 rounds:
5 bear complex w/ empty bar
20sec hollow hold
200m run
For time:
50 thrusters (95/65)
50 ghd sit-ups
200 double unders
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Lunge and Reach
10 Lunge w/ Trunk Twist
30 Second Plank Hold
5 Inch Worms
WOD:
10 Burpees
25 Push-ups
10 Burpees
50 Alternating Lunges
25 Push-ups
10 Burpees
100 Ab-mat Sit-ups
50 Alternating Lunges
25 Push-ups
10 Burpees
150 Air Squats
100 Ab-mat Sit-ups
50 Alternating Lunges
25 Push-ups
10 Burpees
1 Mile Run
*45 Minute Time Cap
Fitness
3 rounds:
30sec plank
30sec superman
6-10 push-ups
30 ft. walking lunge
3 rounds for time:
20 burpees to target
20 toes to bar
15 minute time cap
Competitor
3 rounds:
30sec plank
30sec superman
6-10 push-ups
30 ft. walking lunge
3 rounds for time:
20 burpees to target
20 toes to bar
Fitness
3 rounds:
10 bar/ring kips
10 ring rows
10 hollow rocks
Gymnastics conditioning
4 rounds not for time:
60% max pull-ups or C2B
10 ring rows
35 double/single unders
2min rest
--OR--
5 rounds not for time:
60% max muscle-ups
6-10 dips
35 double unders
2min rest
Goliath's Revenge
AMRAP 15
20 wallballs (20/14) (10'/9')
10 alt. goblet box step-ups (35/25)(24"/20")
20/16 calorie row
Competitor
3 rounds:
10 bar/ring kips
10 ring rows
10 hollow rocks
Gymnastics conditioning
4 rounds not for time:
60% max pull-ups or C2B
10 ring rows
35 double/single unders
2min rest
--OR--
5 rounds not for time:
60% max muscle-ups
6-10 dips
35 double unders
2min rest
Goliath's Revenge
AMRAP 15
20 wallballs (20/14) (11'/10')
10 alt. goblet box step-ups (55/35)(24"/20")
20/16 calorie row
Home Workouts
Warm Up:
2 Rounds:
100m Run
10 Russian KB Swings
10 Box Jumps with Step Down
10 Med Ball Squat Cleans
WOD:
40 Minute AMRAP:
Run, 800 m
20 Kettlebell Swings, 35/25 lbs
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Push-ups
20 AbMat Sit-ups
20 Single Arm Dumbbell Push Press, 35/25 lbs
20 Box Jumps, 24/20 in
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds:
10 air squats
5 strict toes to bar
8 single arm dumbbell press each arm
Teams of 3
AMRAP 25
50 wall balls (20/14)
50 toes to bar
50 kettlebell swings (55/35)
50 burpees
*Max calorie row
Competitor
3 rounds:
10 air squats
5 strict toes to bar
8 single arm dumbbell press each arm
Teams of 3
AMRAP 25
50 wall balls (20/14)
50 toes to bar
50 kettlebell swings (55/35)
50 burpees
*Max calorie row
Fitness
CrossFit Open 20.1
Competitor
CrossFit Open 20.1
Home Workouts
Warm Up:
4 Minutes Bike or Row
-Then-
10 Air Squats
5 Inch Worms
30 Second Front Rack KB Hold
30 Second Plank Hold
WOD: (With Partner)
For Time*:
A.) 400m Run
30 Weighted Abmat Situps (15/10#)
B.) 200m Sled Drag (90/65#)
1 Minute Plank Hold
C.) 200m Sandbag Run
30 Seconds Hollow Hold + 30 Seconds Superman Hold
D.) 200m KB Farmers Walk (55/35#)
100m KB Front Rack Carry (55/35#)
E.) 200m KB Waiters Walk (55/35#) - switch arms at 100m
1 Minute Weighted Wall Sit (15/10#)
*Max Calorie Assault Bike or Row
**Partners complete each movement pairs individually while the other partner accumulates calories on the assault bike (Example: Partner A runs 400m then does weighted abmat sit-ups while Partner B bikes, then partner B runs 400m/does sit-ups and partner A Bikes, working through each movement one at a time.)
***Score is time + Calories on bike/row
****45 Minute Time Cap
Fitness
3 rounds:
10 scap pull-ups
3 inch worms
10 ring rows
Rope climb practice
3 rounds for time
100m row
30sec rest
250m row
1min rest
500m row
2min rest
Competitor
3 rounds:
10 scap pull-ups
3 inch worms
10 ring rows
Rope climb practice
3 rounds for time
100m row
30sec rest
250m row
1min rest
500m row
2min rest
Fitness
3 rounds
5 behind neck snatch grip press
5 overhead squats
5 hang squat snatch
5 snatch balance
Hang Squat Snatch + OHS + Hang Squat Snatch
5 x 1 building to a heavy for the day.
3 rounds for time
400m run
20 wall balls (20/14)
10 front squat (115/75)
Competitor
3 rounds
5 behind neck snatch grip press
5 overhead squats
5 hang squat snatch
5 snatch balance
Hang Squat Snatch + OHS + Hang Squat Snatch
5 x 1 building to a heavy for the day.
3 rounds for time
400m run
20 wall balls (20/14)
10 overhead squat (115/75)
Home Workouts
Warm Up:
1 Round:
200m Run
250m Row
10 Med Ball Squat Cleans
10 Russian Kettlebell Swings
10 Bar Kips
WOD:
2 Rounds:
In 5 Minutes:
800m Run
Max Reps Wall Balls (20/14#)
In 5 Minutes:
800m Row
Max Rounds ‘Cindy’
In 5 Minutes:
800m Run
Max Reps Kettlebell Swings (35/25#)
In 5 Minutes:
800m Row
Max Reps Burpee Box Jump Overs (24/20”)
*1 Minute Rest in between Stations
**Athletes can Start at any Station
***Score is Total Reps
Fitness
3 rounds:
30 ft. duck walk
30sec bottom squat hold
10 ring rows with 3sec negative
Back squat
3 x 8 @ 75%
5 rounds for time
8 chest to bar pull-ups
12 russian kettlebell swings (55/35)
12-10 calorie row
2min rest
Competitor
3 rounds:
30 ft. duck walk
30sec bottom squat hold
10 ring rows with 3sec negative
Back squat
3 x 8 @ 75%
5 rounds for time
4 muscle-ups
12 russian kettlebell swings (70/55)
12/9 assault bike calories
2min rest
Fitness
2 rounds
21 banded good mornings
1min plank
With a 10:00 clock, alternate between:
5 Kipping HSPU
25-50' Handstand Walk
or
8 push-ups
30sec handstand shoulder taps
"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (185/125)
Barbell-Facing Burpees
Competitor
2 rounds
21 banded good mornings
1min plank
With a 10:00 clock, alternate between:
5 Kipping HSPU
25-50' Handstand Walk
or
8 push-ups
30sec handstand shoulder taps
"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (225/155)
Barbell-Facing Burpees
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
5 Inch Worms
10 Single Arm Dumbbell Strict Press (5 Each Arm)
WOD:
10 Push511 Makers (35/25#)
400m Run
9 Push511 Makers
400m Run
8 Push511 Makers
300m Run
7 Push511 Makers
300m Run
6 Push511 Makers
200m Run
5 Push511 Makers
200m Run
4 Push511 Makers
100m Run
3 Push511 Makers
100m Run
2 Push511 Makers
50m Run
1 Push511 Maker
50m Run
*Push511 Maker = Dumbbell Plank Row Each Arm, Pushup while holding Dumbbells into a Devil Press
**45 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds
150m row
10 medball squat cleans
20sec hollow hold
Partner WOD
2,000m row buy in
3 rounds
40 wall balls (20/14)
40 burpees
40 toes to bar
2,000m row cash out
Competitor
3 rounds
150m row
10 medball squat cleans
20sec hollow hold
Partner WOD
2,000m row buy in
3 rounds
40 wall balls (20/14)
40 burpees
40 toes to bar
2,000m row cash out
Fitness
3 rounds
100m run
10 banded good mornings
30 ft. duck walk
Max Height Box Jump
4 Rounds for time
10 right arm db snatch (35/25)
10 single db rack squat
10 left arm db snatch
10 single db rack squat
Competitor
3 rounds
100m run
10 banded good mornings
30 ft. duck walk
Max Height Box Jump
4 Rounds for time
10 right arm kb snatch (55/35)
10 single kb overhead squat
10 left arm kb snatch
10 single kb overhead squat
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Lunge and Reach
10 Lunge w/ Trunk Twist
5 Inch Worms
5 Push-ups
WOD: w/ Partner
35 Minute AMRAP:
400m Run
30 Overhead Walking Plate Lunges (35/25#)
20 Weighted Ab-Mat Sit-ups (35/25#)
10 Burpees
*One Partner Rides Assault Bike or Rows while other completes works on AMRAP, partners switch each round
**Score is Row/Bike Calories + Reps of AMRAP
Fitness
Deadlift Conditioning
3 rounds not for time:
15 unbroken deadlifts
75 double unders
2-3min rest
AMRAP 9
3 power cleans (155/105)
6 burpees over barbell
9/7 calorie row
Competitor
Deadlift Conditioning
3 rounds not for time:
15 unbroken deadlifts
75 double unders
2-3min rest
AMRAP 9
3 power cleans (205/145)
6 burpees over barbell
9/7 calorie row
Fitness
400m run
then...
3 rounds:
5 hanging leg raises
5 burpees
30 ft. duck walk
10 air squats
AMRAP 13
8 burpee pull-ups
16 abmat sit-ups
24 alternating pistols
Competitor
400m run
then...
3 rounds:
5 hanging leg raises
5 burpees
30 ft. duck walk
10 air squats
AMRAP 13
8 muscle-ups
16 ghd sit-ups
24 alternating pistols
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Air Squats w/ Pause
30’ Duck Walk
20 Second Plank Hold w/ Shoulder Tap
5 Inch Worms
WOD:
2 Rounds:
4 Minute AMRAP:
Max Calorie Row
4 Minute AMRAP:
10 Sandbag Thrusters
10 Sandbag Back Squats
10 Burpees Over Sandbag
4 Minute AMRAP:
600m Run
*Max Reps Wall Balls in Time Remaining (20/14#)
4 Minute AMRAP:
1 Minute Plank Hold
30 Mountain Climbers
30 Flutter Kicks
*Max Reps Ab-mat Sit-ups in Time Remaining
*Score is total reps of AMRAPs
**1 Minute Rest between Stations
***Athletes can Choose Any Order
Fitness
3 rounds
5 behind neck snatch grip press
5 overhead squats
5 hang squat snatch
5 snatch balance
Squat Snatch + OHS + Hang Squat Snatch
5 x 1 building to a heavy for the day.
3 rounds for time
30 wall balls (20/14)
10 power snatch (95/65)
Competitor
3 rounds
5 behind neck snatch grip press
5 overhead squats
5 hang squat snatch
5 snatch balance
Squat Snatch + OHS + Hang Squat Snatch
5 x 1 building to a heavy for the day.
3 rounds for time
50 wall balls (20/14)
5 squat snatch (155/105)