Fitness
Max height box jump
For time:
500m Row
60sec Rest
400m Row
45sec Rest
300m Row
30sec Rest
200m Row
15sec Rest
100m Row
Competitor
Max height box jump
For time:
500m Row
60sec Rest
400m Row
45sec Rest
300m Row
30sec Rest
200m Row
15sec Rest
100m Row
Fitness
3 Rounds
8 Ring Rows
8 Good Mornings
30sec Plank
EMOM 8
1 Clean & Jerk
AMRAP 11
15 Pull-ups
10 Deadlifts (185/125)
200m Run
Competitor
3 Rounds
8 Ring Rows
8 Good Mornings
30sec Plank
EMOM 8
1 Clean & Jerk
AMRAP 11
15 Pull-ups
10 Deadlifts (185/125)
200m Run
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:
35 Minute EMOM (5 Rounds):
Minute 1: 30 Double Unders
Minute 2: 20 Box Jumps (24/20”)
Minute 3: 10 Burpees
Minute 4: 12 Dumbbell Hang Squat Cleans (35/25#)
Minute 5: 20 Second Handstand Hold
Minute 6: 12 Dumbbell Front Squats (35/25#)
Minute 7: Max Calorie Row
*Score is total calories Rowed
Fitness
3 Rounds
10 Banded passthroughs
10 Banded Pull aparts
30 ft. duck walk
Snatch
Establish 3 Rep Max for the day
21-15-9
Overhead Squats (95/65)
Handstand Push-ups
Competitor
3 Rounds
10 Banded passthroughs
10 Banded Pull aparts
30 ft. duck walk
Snatch
Establish 3 Rep Max for the day
21-15-9
Overhead Squats (95/65)
Handstand Push-ups
Fitness
3 Rounds
30sec Bottom Squat Hold
10 Alt. Runners lunge
30sec Plank Shoulder Taps
10 Ring Rows
Front Squat
3-2-2-1-1
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Competitor
3 Rounds
30sec Bottom Squat Hold
10 Alt. Runners lunge
30sec Plank Shoulder Taps
10 Ring Rows
Front Squat
3-2-2-1-1
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Home Workouts
Warm Up:
500m Row
-then-
2 Rounds:
10 Lunge and Reach
10 Lunge w/ Trunk Twist
5 Burpee Broad Jumps
WOD:
3 Rounds:
800m Run
1500m Row
400m Run
Rest 3 Minutes
*Cash Out: Max Push-ups in 2 minutes
Fitness
Mobility at 9 am
Open Gym from 10 am to 12 pm
Competitor
Mobility at 9 am
Open Gym from 10 am to 12 pm
Fitness
3 Rounds
20 Double unders
30sec Plank
5 Slow tempo push-ups
30 ft duck walk
Partner WOD
4 RFT:
25 Thrusters (75/55)
25 Ring Dips
25 Alternating Pistols
100 Double Unders
Competitor
3 Rounds
20 Double unders
30sec Plank
5 Slow tempo push-ups
30 ft duck walk
Partner WOD
4 RFT:
25 Thrusters (75/55)
25 Ring Dips
25 Alternating Pistols
100 Double Unders
Fitness
3 Rounds
30sec Plank Shoulder Taps
10 Russian KB Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.1 (TBA)
Competitor
3 Rounds
30sec Plank Shoulder Taps
10 Russian KB Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.1 (TBA)
Fitness
CrossFit Team Tic Tac Toe
and
Max Distance Broad Jump
AMRAP 12
1,000m Row
15 Box Jumps w/ Step Down (24/20)
15 Wall Balls (20/14)
Competitor
CrossFit Team Tic Tac Toe
and
Max Distance Broad Jump
AMRAP 12
1,000m Row
15 Box Jumps w/ Step Down (24/20)
15 Wall Balls (20/14)
Fitness
3 Rounds
8 Half Kneeling Dumbbell Press each arm
30sec Plank
10 Barbell Good Mornings
EMOM 8
1 Clean + 2 Jerks
*Build off previous two weeks
5 Rounds for time
10 Hang Power Clean (95/65)
10 Shoulder to Overhead (95/65)
10 Front Squats (95/65)
200m Run
*2min Rest*
Competitor
3 Rounds
8 Half Kneeling Dumbbell Press each arm
30sec Plank
10 Barbell Good Mornings
EMOM 8
1 Clean + 2 Jerks
*Build off previous two weeks
5 Rounds for time
10 Hang Power Clean (95/65)
10 Shoulder to Overhead (95/65)
10 Front Squats (95/65)
200m Run
*2min Rest*
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: (With Partner)
100 Calorie Bike
100 Double Unders
50 Air Squats
40 Burpees
30 Dumbbell Squat Cleans (35/25#)
20 Jumping Lunges
10 Man Makers (35/25#)
20 Jumping Lunges
30 Dumbbell Squat Cleans (35/25#)
40 Burpees
50 Air Squats
100 Double Unders
100 Calorie Bike
*One partner working at a time
**40:00 Time Cap
Fitness
3 Rounds
10 Good Mornings
30sec Plank
10 Ring Rows
EMOM 10
1st - 8 Toes-To-Bar
2nd - 15 ft. Handstand Walk/20sec Handstand Hold
AMRAP 10
10 Deadlifts (185/125)
10 Bar Facing Burpees
10 Chest-to-bar Pull-ups
Competitor
3 Rounds
10 Good Mornings
30sec Plank
10 Ring Rows
EMOM 10
1st - 8 Toes-To-Bar
2nd - 15 ft. Handstand Walk/20sec Handstand Hold
AMRAP 10
10 Deadlifts (225/155)
10 Bar Facing Burpees
10 Bar Muscle-ups
Fitness
3 Rounds
30sec Bottom Squat Hold
10 Alt. Runners lunge
30sec Plank Shoulder Taps
10 Ring Rows
Front Squat
3-3-3-3-3
12 AMRAP
1 squat snatch (125#/85#)
3 clean and jerks (125#/85#)
30 double-unders
Competitor
3 Rounds
30sec Bottom Squat Hold
10 Alt. Runners lunge
30sec Plank Shoulder Taps
10 Ring Rows
Front Squat
3-3-3-3-3
12 AMRAP
1 squat snatch (155#/105#)
3 clean and jerks (155#/105#)
30 double-unders
Home Workouts
Warm Up:
500m Row
-then-
10 Lunge and Reach
10 Lunge w/ Trunk Twist
10 Burpee Broad Jumps
WOD:
15 Rounds:
In 2 Minutes:
6 Burpees
Max Calorie Row
1 Minute Rest
*Score it total calories rowed
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
NO Classes - 6th Annual PUSH511 Winter Games
First WOD at 9:00 am run until 2 pm
Post Competition Social with Food Truck
Competitor
NO Classes - 6th Annual PUSH511 Winter Games
First WOD at 9:00 am run until 2 pm
Post Competition Social with Food Truck
Fitness
EMOM 8
Min 1 KB Front Rack Rev. Lunge
Min 2 Air Squats
Min 3 Dual KB Bent Over Row
Min 4 Box Jump w/ Step Down
Bergeron Open Test - AMRAP 20
50 Wall Ball (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups
Competitor
EMOM 8
Min 1 KB Front Rack Rev. Lunge
Min 2 Air Squats
Min 3 Dual KB Bent Over Row
Min 4 Box Jump w/ Step Down
Bergeron Open Test - AMRAP 20
50 Wall Ball (20/14)
50 Double Unders
40 Box Jumps (24"/20")
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups
Fitness
2 Rounds
30 ft. Duck Walk
30 ft. Bear Crawl
30 ft. Crab Walk
Valentine's Day - Partner AMRAP 20
250m Row
12 Russian Kettlebell Swings (55/35)
10 Burpees
Partner WOD performed in 'you go, I go' fashion.
Competitor
2 Rounds
30 ft. Duck Walk
30 ft. Bear Crawl
30 ft. Crab Walk
Valnetine's Day - Partner AMRAP 20
250m Row
12 Russian Kettlebell Swings (70/55)
10 Burpees
Partner WOD performed in 'you go, I go' fashion.
Fitness
3 Rounds
8 Half Kneeling Dumbbell Press each arm
30sec Plank
10 Barbell Good Mornings
EMOM 8
1 Power Clean + 3 Jerks
5 Rounds for time:
20 Burpees
10 Unbroken Power Cleans (95/65)
18 minute Time Cap
Competitor
3 Rounds
8 Half Kneeling Dumbbell Press each arm
30sec Plank
10 Barbell Good Mornings
EMOM 8
1 Power Clean + 3 Jerks
5 Rounds for time:
20 Bar Facing Burpees
10 Unbroken Power Cleans (135/95)
18 minute Time Cap
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
Fitness
3 Rounds
10 Barbell Good Mornings
20 Double Unders
30sec Plank
5 Rounds
200m Run
15 Abmat Sit-ups
10 Box Jumps (30/24)
5 Deadlifts (225/155)
18 minute Time Cap
Competitor
3 Rounds
10 Barbell Good Mornings
20 Double Unders
30sec Plank
5 Rounds
200m Run
15 GHD Sit-ups
10 Box Jumps (36/30)
5 Deadlifts (315/255)
18 minute Time Cap
Fitness
3 Rounds
30sec Bottom Squat Hold
10 Alt. Runners lunge
30sec Plank Shoulder Taps
10 Ring Rows
Front Squat
3-3-3-3-3
12 AMRAP
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Competitor
3 Rounds
30sec Bottom Squat Hold
10 Alt. Runners lunge
30sec Plank Shoulder Taps
10 Ring Rows
Front Squat
3-3-3-3-3
12 AMRAP
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Home Workouts
Warm Up:
500m Row
-then-
10 Med Ball Cleans
5 Inch Worms
10 Russian KB Swings
WOD:
35 Minute AMRAP:
500m Row
30 Med Ball Cleans (20/14#)
25 Kettlebell Swings (35/25#)
20 Lunges
15 GHD Sit-ups
10 Push-ups
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
3 Rounds
100m Run
30sec Plank
10 Ring Rows
2 Rounds for time:
800M Run
20 Chest To Bar Pull-ups
25 Abmat Sit-ups
10 Knees to Elbow
20 minute Time Cap
Competitor
3 Rounds
100m Run
30sec Plank
10 Ring Rows
2 Rounds for time:
800m Run
15 Bar Muscle-ups
20 GHD Sit-ups
2 Rope Climbs
20 minute Time Cap
Fitness
3 Rounds
30sec plank shoulder taps
10 Alt Dumbbell Snatch
20 Double unders
Workout 17.1
10 dumbbell snatches (50#/35#)
15 burpee box jump-overs (24"/20")
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
Competitor
3 Rounds
30sec plank shoulder taps
10 Alt Dumbbell Snatch
20 Double unders
Workout 17.1
10 dumbbell snatches (50#/35#)
15 burpee box jump-overs (24"/20")
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
Fitness
3 Rounds
10 Bar Kips
20sec Hanging tuck hold
30sec Plank
30sec Bottom Squat hold
4 Rounds For Time:
10 Toes To bar
10 Right Arm DB Shoulder to OH (35/25)
10 Left Arm DB Shoulder to OH (35/25)
20 Air Squats
1min Rest
Competitor
3 Rounds
10 Bar Kips
20sec Hanging tuck hold
30sec Plank
30sec Bottom Squat hold
4 Rounds For Time:
10 Toes To bar
10 Right Arm DB Shoulder to OH (50/35)
10 Left Arm DB Shoulder to OH (50/35)
20 Air Squats
1min Rest
Fitness
500M Row
Then - 2 Rounds
10 Glute Bridges
30sec Plank
10 Good Mornings
Deadlift
10-8-6-4-2
Competitor
500M Row
Then - 2 Rounds
10 Glute Bridges
30sec Plank
10 Good Mornings
Deadlift
10-8-6-4-2
Home Workouts
Warm Up:
5 mins on Row or Bike
-then-
10 minute flow of ‘Cindy”
5 Pullups
10 Push-ups
15 Air Squats
WOD: w/ Partner
30 Minute AMRAP
Partner 1:
500m Row
Partner 2:
5 Pullups
10 Push-ups
15 Air Squats
*Partners switch once Row is done, partner 1 picks up where partner 2 finished
**Score is rounds of row + rounds + reps of movements
Fitness
3 Rounds
8 Half Kneeling Dumbbell Press each arm
30 sec Plank
10 Barbell Good Mornings
EMOM 8
1 Power Clean + 5 Shoulder to Overhead
AMRAP 15
15 Kettlebell Swings (55/35)
50 Double Unders
15 Pull-ups
50 Double Unders
15 Shoulder to Overhead (95/65)
50 Double Unders
Competitor
3 Rounds
8 Half Kneeling Dumbbell Press each arm
30 sec Plank
10 Barbell Good Mornings
EMOM 8
1 Power Clean + 5 Shoulder to Overhead
AMRAP 15
15 Kettlebell Swings (55/35)
50 Double Unders
15 Pull-ups
50 Double Unders
15 Shoulder to Overhead (95/65)
50 Double Unders
Fitness
3 Rounds
30sec Bottom Squat Hold
10 Alt. Runners lunge
30sec Plank Shoulder Taps
Front Squat
5-5-5-5-5
For time:
9 Thrusters (65#/45#)
1,000M Row
15 Thrusters
1,000M Row
21 Thrusters
12 min Time cap
Competitor
3 Rounds
30sec Bottom Squat Hold
10 Alt. Runners lunge
30sec Plank Shoulder Taps
Front Squat
5-5-5-5-5
For time:
9 Thrusters (65#/45#)
1,000M Row
15 Thrusters
1,000M Row
21 Thrusters
12 min Time cap
Home Workouts
Warm Up:
3 Rounds:
10 Med Ball Cleans
10 Russian KB Swings
10 Box Jump w/ Step Down
WOD: Hero WOD “Morrison”
50-40-30-20-10
Wall Ball (20/14#)
Box Jump (24/20”)
Kettlebell Swing (55/35#)
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
3 Rounds
30sec Plank
8 Push-ups
8 Russian KBS
Partner WOD - 2 Rounds for time:
30 Burpees
50 Kettelbell Swings (55/35)
30 Burpees
50 Wall Balls (20/14)
30 Burpees
50 Calorie Row
Competitor
3 Rounds
30sec Plank
8 Push-ups
8 Russian KBS
Partner WOD-2 Rounds for time:
30 Burpees
50 Kettelbell Swings (55/35)
30 Burpees
50 Wall Balls (20/14)
30 Burpees
50 Calorie Row
Fitness
3 Rounds
10 Scap Pull-ups
25 Single/Double Unders
30 ft. Waiters walk each arm
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats (115#/80#)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50#/35#)
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Competitor
3 Rounds
10 Scap Pull-ups
25 Single/Double Unders
30 ft. Waiters walk each arm
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats (115#/80#)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50#/35#)
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes