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
15 Air Squats
8 Box Jumps wit step down
30sec Plank
Partner WOD
1,000m Row
50 Abmat Sit-ups
1,000m Row
50 Box Jump Overs (24/20)
1,000m Row
50 Toes To Bar
Competitor
3 Rounds
15 Air Squats
8 Box Jumps wit step down
30sec Plank
Partner WOD
1,000m Row
50 Abmat Sit-ups
1,000m Row
50 Box Jump Overs (24/20)
1,000m Row
50 Toes To Bar
Fitness
7 minute Flow
30 ft. bear crawl
30sec Hollow
15sec Handstand Hold
5 push-ups @ 2020 tempo
21-15-9 reps of:
Dumbbell Shoulder to Overhead (35/25)
Dips (Ring or bar)
Push-ups
Competitor
7 minute Flow
30 ft. bear crawl
30sec Hollow
15sec Handstand Hold
5 push-ups @ 2020 tempo
JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Fitness
3 Rounds
10 Barbell Good Mornings
10 Reverse Grip Barbell Curls
20 Doubld/single unders
20 Rounds for time
2 Power Cleans (115/75)
10 Air Squats
20 Double Unders
20 min Time Cap
Competitor
3 Rounds
10 Barbell Good Mornings
10 Reverse Grip Barbell Curls
20 Doubld/single unders
20 Rounds for time
2 Power Cleans (155/105)
10 Air Squats
20 Double Unders
20 min Time Cap
Fitness
Foam roll
then
400m Run/500m Row/1000m Bike
then
2 rounds
10 alt. runners lunge
10 calf raises
For time:
Run or Row 5k
or
Bike 10k
Whichever sounds worse
Competitor
Foam roll
then
400m Run/500m Row/1000m Bike
then
2 rounds
10 alt. runners lunge
10 calf raises
For time:
Run or Row 5k
or
Bike 10k
Whichever sounds worse
Home Workouts
Warm Up:
2 Rounds:
3 Minutes Row or Bike
20 Double Unders
10 Pause Squats
5 Inch Worms
WOD: w/ Partner
60-50-40-30-20
Cal Bike or Row
Abmat Situps
Air Squats
Push ups
*100 Double Unders after each round
**One Partner working at a time
Fitness
3 Rounds
5 Behind neck snatch strict press
5 Tempo Overhead Squats at 32X1
5 Drop Snatches
EMOM 8
3 Power Snatch
*Building
AMRAP 12
10 Overhead Squats (95/65)
10 Bar Facing Burpees
10 Toes To Bar
Competitor
3 Rounds
5 Behind neck snatch strict press
5 Tempo Overhead Squats at 32X1
5 Drop Snatches
EMOM 8
3 Power Snatch
*Building
AMRAP 12
10 Overhead Squats (95/65)
10 Bar Facing Burpees
10 Toes To Bar
Fitness
2 Rounds
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Ring Rows
8 Front Squats (45/35)
Squat Clean
Establish a heavy for the day across 4-5 working sets
7-6-5-4-3-2-1 reps for time of:
Strict pull-ups
Push-ups
Single-leg squats to box, right leg
Single-leg squats to box, left leg
Competitor
2 Rounds
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Ring Rows
8 Front Squats (45/35)
Squat Clean
Establish a heavy for the day across 4-5 working sets
7-6-5-4-3-2-1 reps for time of:
Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg
Home Workouts
Warm Up:
400m Run
-Then-
60’ High Knees
60’ Butt Kicks
60’ High Skips
30’ Lunge and Reach
30’ Inch Worm
30’ Burpee Broad Jump
WOD:
6 Rounds:
400m Run
60’ Bear Crawl (2 Lengths)
20 Push-ups
20 Abmat Situps
20 Air Squats
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
*** Open 19.5 Heats start at 10:30 am
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
*** Open 19.5 Heats start at 10:30 am
Fitness
3 Rounds
5 Inch Worms
10 Push-ups
10 Ring Rows
10 Air Squats
Partner WOD
50 Dual KB Deadlifts (55#/35#))
50 Wall Balls (20#/14#)
50 Burpees
50 Pull-ups
50 Burpees
50 Wall Balls (20#/14#)
50 Dual KB Deadlifts (55#/35#)
Competitor
3 Rounds
5 Inch Worms
10 Push-ups
10 Ring Rows
10 Air Squats
Partner WOD
50 Dual KB Deadlifts (70#/55#)
50 Wall Balls (20#/14#)
50 Burpees
50 Pull-ups
50 Burpees
50 Wall Balls (20#/14#)
50 Dual KB Deadlifts (70#/55#)
Fitness
3 Rounds
30sec Plank Shoulder Taps
10 Russian Kettlebell Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.5
Competitor
3 Rounds
30sec Plank Shoulder Taps
10 Russian Kettlebell Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.5
Fitness
7 minute Flow
8 Russian Kettlebell Swings
8 Goblet Squats
30sec Plank
30 ft. Bear Crawl
EMOM 8
1st - 5 Muscle-ups/7 C2B Pull-ups + 20 Double/Single Unders
2nd - 10 GHD/Abmat Sit-ups
3 Rounds For Time
200m Run
30sec Rest
500m Bike
30sec Rest
250m Row
1min Rest
Competitor
7 minute Flow
8 Russian Kettlebell Swings
8 Goblet Squats
30sec Plank
30 ft. Bear Crawl
EMOM 8
1st - 5 Muscle-ups/7 C2B Pull-ups + 20 Double/Single Unders
2nd - 10 GHD/Abmat Sit-ups
3 Rounds For Time
200m Run
30sec Rest
500m Bike
30sec Rest
250m Row
1min Rest
Fitness
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + Squat Clean
Establish a heavy for the day across 3-4 working sets.
AMRAP 8
8 Toes To Bar
8 Burpees To Target
8 Single KB Overhead Walking Lunge (55/35)
Competitor
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + Squat Clean
Establish a heavy for the day across 3-4 working sets.
AMRAP 8
8 Toes To Bar
8 Burpees To Target
8 Single KB Overhead Walking Lunge (70/55)
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Pause Squats
10 Banded Good Mornings
200m Run
WOD: “Jerry”
1 Mile Run
2k Row
1 Mile Run
Fitness
2 Rounds
400m Run
5 Inch Worms
20 Izzy Mountain Climbers
Mangano Family of the Month WOD
AMRAP 12
20 Deadlifts (95/65)
15/12 Calorie Row
10 Thrusters (95/65)
Competitor
2 Rounds
400m Run
5 Inch Worms
20 Izzy Mountain Climbers
Mangano Family of the Month WOD
AMRAP 12
20 Deadlifts (115/75)
15/12 Calorie Row
10 Thrusters (115/75)
Fitness
3 Rounds
10 Kettlebell swings
5 KB Push press each arm
10 Goblet Squats
EMOM 6
5 Back Squats
With constant motion and slowly:
21/21 Single Arm Dumbbell Rows, 25/15 lbs
9 Ring Push-ups
20 Air Squats
15/15 Single Arm Dumbbell Rows, 25/15 lbs
12 Ring Push-ups
20 Air Squats
9/9 Single Arm Dumbbell Rows, 25/15 lbs
15 Ring Push-ups
20 Air Squats
Competitor
3 Rounds
10 Kettlebell swings
5 KB Push press each arm
10 Goblet Squats
EMOM 6
5 Back Squats
With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Home Workouts
Warm Up:
400m Run
-Then-
60’ High Knees
60’ Butt Kicks
60’ High Skips
30’ Lunge and Reach
30’ Inch Worm
30’ Burpee Broad Jump
10 Bar Kips
WOD: “Half-Murph” (with full runs)
1 Mile Run
50 Pull Ups
100 Push Ups
150 Air Squats
1 Mile Run
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
*** Open 19.4 Heats start at 10:30 am
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
*** Open 19.4 Heats start at 10:30 am
Fitness
2 Rounds
200m Run
10 Bent Over DB Row
30sec bottom squat hold
10 Russian Kettlebell Swings
AMRAP 26 - Partner WOD
30 Pull-ups
30 Power Snatch (75/55)
60 Overhead Squats (75/55)
60 Kettlebell Swings (55/35)
1,000m Row
Competitor
2 Rounds
200m Run
10 Bent Over DB Row
30sec bottom squat hold
10 Russian Kettlebell Swings
AMRAP 26 - Partner WOD
30 Pull-ups
30 Power Snatch (75/55)
60 Overhead Squats (75/55)
60 Kettlebell Swings (55/35)
1,000m Row
Fitness
3 Rounds
30sec Plank Shoulder Taps
10 Russian Kettlebell Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.4
Competitor
3 Rounds
30sec Plank Shoulder Taps
10 Russian Kettlebell Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.4
Fitness
CrossFit Pizza Game
2 Rounds
10 Air Squats
100m Run
2 Rounds for time:
500m Row
50 Double Unders
1,000m Row
100 Double Unders
Competitor
CrossFit Pizza Game
2 Rounds
10 Air Squats
100m Run
2 Rounds for time:
1,000m Assault Bike
50 Double Unders
2,000m Assault Bike
100 Double Unders
Fitness
3 Rounds
10 Slow tempo push-ups
10 Jump Squats
EMOM 5
5-8 Toes to bar
*Max rep abmat sit-ups in remaining minute.
5 Rounds for time
6 Right Arm DB Thrusters (35/25)
6 Left Arm DB Thrusters (35/25)
8 Handstand Push-ups
200m Run
** 2 minute Rest
Competitor
3 Rounds
10 Slow tempo push-ups
10 Jump Squats
EMOM 5
5-8 Toes to bar
*Max rep abmat sit-ups in remaining minute.
5 Rounds for time
6 Right Arm DB Thrusters (50/35)
6 Left Arm DB Thrusters (50/35)
8 Handstand Push-ups
200m Run
**2 minute Rest
Home Workouts
Warm Up:
2 Rounds:
250m Row
45 Second Plank Hold
20 Second Hollow Hold
20 Second Superman Hold
5 Push-ups
WOD: PUMP SESH
35 Minute AMRAP:
500m Row
10 Dual DB Deadlifts
10 Dual DB Bent Over Rows
10 Alternating DB Bicep Curls
10 Alternating DB Strict Press
500m Row
10 DB Hang Squat Cleans
10 DB Front Squats
10 Alternating DB Front Rack Lunges
10 DB Thrusters
*Athletes choose weight that they can perform the majority of sets unbroken
Fitness
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + 2 Squat Clean
Establish a heavy for the day across 3-4 working sets.
21-15-9
Power Cleans (95/65)
Bar Facing Burpees
10 minure Time Cap
Competitor
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + 2 Squat Clean
Establish a heavy for the day across 3-4 working sets.
21-15-9
Power Cleans (95/65)
Bar Facing Burpees
10 minute time cap
Fitness
3 Rounds
5 Low ring muscle-up transitions
30 ft. Duck Walk
30sec Hanging tuck hold
3 rounds for time of:
10 strict pull-ups
10 Push-ups
50 squats
1,000-meter row
22 minute time cap
Competitor
3 Rounds
5 Low ring muscle-up transitions
30 ft. Duck Walk
30sec Hanging tuck hold
3 rounds for time of:
7 strict muscle-ups
50 squats
1,000-meter row
22 minute time cap
Home Workouts
Warm Up:
200m Run
-Then-
60’ High Knees
60’ Butt Kicks
60’ High Skips
30’ Lunge and Reach
30’ Inch Worm
30’ Burpee Broad Jump
-Then-
200m Run
WOD: “Kelly”
5 Rounds:
400m Run
30 Box Jumps (24/20”)
30 Wall Balls (20/14#)
*40 Minute Time Cap
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
*** Open 19.3 Heats start at 10:30 am
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
*** Open 19.3 Heats start at 10:30 am
Fitness
Funnel Tag
https://www.youtube.com/watch?v=wU0ZgIVROH8
and/or
PVC Pipe Game
https://www.youtube.com/watch?v=TBMSH-k_7As
2 Rounds
10 Alternating runners lunge
10 Calf raises
For Time
800m Run
30 Wall Balls (20/14)
30 Burpees
800m Run
30 Burpees
30 Wall Balls (20/14)
800m Run
Competitor
Funnel Tag
https://www.youtube.com/watch?v=wU0ZgIVROH8
and/or
PVC Pipe Game
https://www.youtube.com/watch?v=TBMSH-k_7As
2 Rounds
10 Alternating runners lunge
10 Calf raises
For Time
800m Run
30 Wall Balls (20/14)
30 Burpees
800m Run
30 Burpees
30 Wall Balls (20/14)
800m Run
Fitness
3 Rounds
30sec Plank Shoulder Taps
10 Russian Kettlebell Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.3
Competitor
3 Rounds
30sec Plank Shoulder Taps
10 Russian Kettlebell Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.3
Fitness
EMOM 10
1st - 8 Toes to Bar
2nd - 30sec Handstand Hold
EMOM 15
1st - 45sec Row
2nd - 45sec Bike
3rd - 100m Run
Competitor
EMOM 10
1st - 8 Toes to Bar
2nd - 30sec Handstand Hold
EMOM 15
1st - 45sec Row
2nd - 45sec Bike
3rd - 100m Run
Fitness
3 Rounds
5 High Pull
5 Overhead Squats
5 Behind the neck push press
5 Snatch Balances
*All done with snatch grip.
EMOM 8
1 Power Snatch + 1 Hang Squat Snatch
3 Rounds for time:
5 Snatch (95,115,135/65,75,95)
7 Burpee Pull-ups
50 Double Unders
*Increase snatch weight each round.
Competitor
3 Rounds
5 High Pull
5 Overhead Squats
5 Behind the neck push press
5 Snatch Balances
*All done with snatch grip.
EMOM 8
1 Power Snatch + 1 Hang Squat Snatch
3 Rounds for time:
5 Snatch (135,155,185/95,105,125)
7 Muscle-ups
50 Double Unders
*Increase snatch weight each round.
Home Workouts
Warm Up:
60’ High Knees
60’ Butt Kicks
60’ High Skips
30’ Lunge and Reach
30’ Inch Worm
30’ Burpee Broad Jump
WOD:
8 Minute AMRAP:
‘Cindy’
5 Pull-ups
10 Push-ups
15 Air Squats
-1 Minute Rest-
8 Minute AMRAP:
10 Dumbbell Thrusters (35/25#)*
10 Burpees
-1 Minute Rest-
8 Minute AMRAP:
Max Distance Row or Bike
-1 Minute Rest-
8 Minute AMRAP:
30 Mountain Climbers
20 Abmat Situps
10 V-Ups
*Athletes can substitute Sandbag thrusters for DB thrusters
**Athletes can start at any station and rotate in any order - 1 Minute Rest between stations
Fitness
3 Rounds
10 Calf Raises on plate
10 Alt. Runners Lunge
10 Russian Kettlebell Swings
20sec Hollow Hold
AMRAP 20
20 Box Jump Overs (24/20)
20 Ab Mat Sit-ups
400m Run
20 Kettlebell Swings (35/25)
Competitor
3 Rounds
10 Calf Raises on plate
10 Alt. Runners Lunge
10 Russian Kettlebell Swings
20sec Hollow Hold
AMRAP 20
20 Box Jump Overs (24/20)
20 GHD Sit-ups
400m Run
20 Kettlebell Swings (55/35)
Fitness
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + Squat Clean + Front Squat + Squat Clean
Establish a heavy for the day across 3-4 working sets.
3 rounds for time of:
15 squat cleans (105#/70#)
15 push-ups
Competitor
30 ft. Duck Walk
8 Jump Squats
8 Barbell Strict Press (45/35)
8 Front Squats (45/35)
Clean Pull + Squat Clean + Front Squat + Squat Clean
Establish a heavy for the day across 3-4 working sets.
3 rounds for time of:
15 squat cleans(135#/95#)
15 ring dips
Home Workouts
AMRAP 30
21 Burpee Box Jump Overs (24/20)
21 Kettlebell Swings (35/25)
15 Burpee Box Jump Overs (24/20)
15 Kettlebell Swings (35/25)
9 Burpee Box Jump Overs (24/20)
9 Kettlebell Swings (35/25)
500m Row
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
*** CF Open WOD 19.2 - Heats start at 10:30 am
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
*** CF Open WOD 19.2 - Heats start at 10:30 am
Fitness
2 Rounds
200m Run
20sec Hollow Hold
10 Push-ups
Teams of 3
800m Run
5 Rounds of
25 Kettlebell Swings (55/35)
25 Burpees
25 Toes To Bar
*1 Person runs 800m while other two are working on triplet inside. Once runner comes inside they tag next athlete to run. Once all three athletes have run they can have all three athletes work (one at a time) until 5 rounds are completed.)
Competitor
2 Rounds
200m Run
20sec Hollow Hold
10 Push-ups
Teams of 3
800m Run
5 Rounds of
25 Kettlebell Swings (55/35)
25 Burpees
25 Toes To Bar
*1 Person runs 800m while other two are working on triplet inside. Once runner comes inside they tag next athlete to run. Once all three athletes have run they can have all three athletes work (one at a time) until 5 rounds are completed.)
Fitness
3 Rounds
30sec Plank Shoulder Taps
10 Russian Kettlebell Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.2
Competitor
3 Rounds
30sec Plank Shoulder Taps
10 Russian Kettlebell Swings
10 Ring Rows
30 ft. Duck Walk
CrossFit Open 19.2