Fitness
3 Rounds
5 Strict TTB
3 Inch Worms
2 Bear Complex (45/35)
EMOM 6
Clean Deadlift + Clean + 2 Jerk
*Building
5 rounds for time:
10 Toes to bar
5 Clean & Jerks (155/105)
10 bar facing burpees
2 minute rest
Competitor
3 Rounds
5 Strict TTB
3 Inch Worms
2 Bear Complex (45/35)
EMOM 6
Clean Deadlift + Clean + 2 Jerk
*Building
5 rounds for time:
10 Toes to bar
5 Clean & Jerks (185/125)
10 bar facing burpees
2 minute rest
Home Workouts
Warm Up:
2 Rounds:
400m Run
10 Med Ball Cleans
10 Box Jumps w/ Step Down
5 Inch Worms
30 Second Plank Hold
WOD: w/ Partner
35 Minute AMRAP:
15 Box Jumps (24/20”)
10 Wall Balls (20/14#)
5 Burpees
*One Partner Runs 400m while other works on reps of AMRAP, Partners switch upon return of Run
**Score is Rounds + Reps of AMRAP + Total Runs Completed
Fitness
2 rounds
200m run
8 ring rows
30 ft. bear crawl
30 ft. duck walk
For time:
1 mile run
30 pull-ups
60 push-ups
90 air squats
22 minute time cap
Competitor
2 rounds
200m run
8 ring rows
30 ft. bear crawl
30 ft. duck walk
For time:
1 mile run
30 pull-ups
60 push-ups
90 air squats
22 minute time cap
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
On the 2:00 for 5 rounds
1 Snatch
*Building each round
Amanda at the Bar
9-7-5
Bar Muscle-up
135/95 pound squat snatch
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
On the 2:00 for 5 rounds
1 Snatch
*Building each round
"Amanda"
9-7-5
Muscle-up
135/95 pound squat snatch
Home Workouts
Warm Up:
500m Row
-Then-
2 Rounds:
30 Second Bottom of Squat Hold
30 Second Plank Hold
8 Bar Kips
WOD: ‘Hildy’
100 Calorie Row
75 Empty Barbell Thrusters (45/35#)
50 Pull-ups
75 Wall Balls (20/14#)
100 Calorie Row
*40 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds
10 wallball toss to partner
10 seated back to back med ball transfer
200m partner run
10 ring rows
Partner WOD
2 rounds for time:
20 syncro bar facing burpees
20 sycnro toes to bar
400m partner run
20 syncro wall balls (20/14)
20 syncro pull-ups
Competitor
3 rounds
10 wallball toss to partner
10 seated back to back med ball transfer
200m partner run
10 ring rows
Partner WOD
2 rounds for time:
20 syncro bar facing burpees
20 sycnro toes to bar
400m partner run
20 syncro wall balls (20/14)
20 syncro pull-ups
Fitness
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
EMOM 6
2 cleans
Complete as many rounds as possible in 15 minutes of:
7 strict chest to bar pull-ups
10 single-leg squats, alternating
Competitor
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
EMOM 6
2 cleans
Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
10 single-leg squats, alternating
Home Workouts
Warm Up:
400m Run
-Then-
10 Lunge w/ Trunk Twist
10 Lunge + Reach
5 Inch Worms
30 Second Plank Hold
WOD: w/ Partner
3 Rounds:
In 10 Minutes:
200m Sandbag Run
30 Mountain Climbers
100m Sled Drag (135/90#)
30 Weighted Abmat Situps (25/15#)
Max Cal Bike
-One Minute Rest Between Each Round-
*Score is total calories on Bike
**One Partner working at a time (can split up reps/carries/time on bike as needed)
Fitness
500m Row
then
2 rounds
10 banded good mornings
10 ring rows
20sec hanging tuck hold or L Sit
Deadlift
10-8-6-4-2
Competitor
500m Row
then
2 rounds
10 banded good mornings
10 ring rows
20sec hanging tuck hold or L Sit
Deadlift
10-8-6-4-2
Fitness
2 rounds
10 calf raises
30 ft. duck walk
30 sec plank shoulder taps
5 rounds for time:
100 double unders
5 Front squats (135/95)
10 bar facing burpees
2 minute rest
Competitor
2 rounds
10 calf raises
30 ft. duck walk
30 sec plank shoulder taps
5 rounds for time:
100 double unders
5 Front squats (185/125)
10 bar facing burpees
2 minute rest
Home Workouts
Warm Up:
4 Minutes on Rower
-Then-
Running Drills
WOD: w/ Partner
1 Mile Run
800m Run
400m Run
200m Run
*Performed ‘I go, you go’ style. One partner runs each interval while other accumulates distance on the rower. When runner comes back, partners switch. (Each partner will run 1 Mile, 800m, 400m, and 200m)
**Score is time to complete all runs and distance accumulated on the rower.
Fitness
3 rounds
200m run
8 ring rows
30 ft. duck walk
AMRAP 20
800m Run
20 Pull-ups
20 KB Front Rack Reverse Lunge (35/25)
Competitor
3 rounds
200m run
8 ring rows
30 ft. duck walk
AMRAP 20
800m Run
20 Chest to bar Pull-ups
20 KB overhead overhead reverse lunge (55/35)
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
EMOM 7
1 snatches
*Building each minute
"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Row
9 Barbell-Facing Burpees
6 Power Snatches (115/75)
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
EMOM 7
1 snatches
*Building each minute
"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (155/105)
Home Workouts
Warm Up:
4 Minutes on Row or Bike
-Then-
2 Rounds:
10 PVC Pass Thrus
10 PVC Squat Mornings
10 Russian KB Swings
5 Burpee Broad Jumps
WOD: Teams of 3
30 Minute AMRAP:
40 Kettlebell Swings (35/25#)
30 Wall Balls (20/14#)
20 Burpees
*One Partner Accumulates Assault Bike Calories while the others work on reps of AMRAP (one working at a time)
**Score is reps + Assault Bike Calories
Fitness
Open Gym
Competitor
Open Gym
Fitness
400m run
then
2 rounds of
10 air squats
10 ring rows
20sec plank
Partner WOD
1 mile partner run
then 5 rounds of...
20 wallballs (20/14)
20 pull-ups
then...
1 mile partner run
Competitor
400m run
then
2 rounds of
10 air squats
10 ring rows
20sec plank
Partner WOD
1 mile partner run
then 5 rounds of...
20 wallballs (20/14)
20 pull-ups
then...
1 mile partner run
Fitness
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
EMOM 6
3 cleans
AMRAP 8
1,2,3,4,5,6,7,8...
Shoulder to overhead (115/75)
*35 double unders after each round of shoulder to overhead
Competitor
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
EMOM 6
3 cleans
AMRAP 8
1,2,3,4,5,6,7,8...
Shoulder to overhead (155/105)
*35 double unders after each round of shoulder to overhead
Home Workouts
Warm Up:
Coach Joe Mobility Drills
WOD: with Partner
4 x 8 Minute AMRAPS:
200m Sandbag Run
20 Weighted Abmat Situps (25/15#)
20 Hollow Hold Flutter Kicks
20 Mountain Climbers
20 V-Ups
*1 Minute Rest Between Rounds
**1 Partner rides assault bike while other Works on AMRAP (switch every round)
***Score is Calories on Bike + Rounds/Reps
Fitness
2 Rounds
250m row
5 DB strict press each arm
30 ft. waiters walk each arm
5 strict TTB
On the 2:00 for 5 rounds
5 deadlifts
JR M.O.M. WOD
10 rounds for time:
2 deadlifts (225/155)
10 wallballs (20/14)
Competitor
2 Rounds
250m row
5 DB strict press each arm
30 ft. waiters walk each arm
5 strict TTB
On the 2:00 for 5 rounds
5 deadlifts
JR M.O.M. WOD
10 rounds for time:
2 deadlifts (315/225)
10 wallballs (20/14)
Fitness
2 rounds:
10 walking lunges
30sec plank
5 box jums with step down
5 rounds for time:
200m run
12 alternating db snatch (35/25)
10 burpee box jump overs (24/20)
2 minute rest
Competitor
2 rounds:
10 walking lunges
30sec plank
5 box jums with step down
5 rounds for time:
200m run
12 alternating db snatch (50/35)
10 burpee box jump overs (24/20)
2 minute rest
Fitness
7 minute flow
8 ring rows
8 push-ups
15 walking lunges
Cindy
AMRAP 20
5 pull-ups
10 push-ups
15 air squats
Competitor
7 minute flow
8 ring rows
8 push-ups
15 walking lunges
Nate
AMRAP 20
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70/55)
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
EMOM 7
2 snatches
*Building each minute
CrossFit Open 12.2
AMRAP 10
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
EMOM 7
2 snatches
*Building each minute
CrossFit Open 12.2
AMRAP 10
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
5 Inch Worms
30 Bottom of Squat Hold
WOD:
-Buy in 500m Row-
4 Rounds:
800m Run
50 Abmat Situps
40 Air Squats
30 Alternating Dumbbell Snatches (35/25#)
20 Single Arm Dumbbell Thrusters (35/25#)
10 Hand Release Push-ups
-Cash out 500m Row-
*40 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
Birthday burpee game
then...
3 rounds
10 air squats
10 push-ups
5 strict toes to bar
Partner WOD - Relay style
AMRAP 20
10 wallballs
10 kettlebell swings (55/35)
10 alternating pistols
200m run
Performed you go I go style.
Competitor
Birthday burpee game
then...
3 rounds
10 air squats
10 push-ups
5 strict toes to bar
Partner WOD - Relay style
AMRAP 20
10 wallballs
10 kettlebell swings (55/35)
10 alternating pistols
200m run
Performed you go I go style.
Fitness
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
EMOM 6
4 cleans
10 Rounds for time:
2 cleans (155/105)
4 bar facing burpees
6 toes to bar
15min time cap
Competitor
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
EMOM 6
4 cleans
10 Rounds for time:
2 cleans (225/155)
4 bar facing burpees
6 toes to bar
Home Workouts
Warm Up:
2 Rounds:
250m Row
30 Second Plank Hold
5 Inch Worms
30 Second Hollow Hold
WOD: w/ Partner
40 Minute AMRAP:
100m Sled Drag (135/90#)
40 Weighted Abmat Situps (25/15#)
100m Kettlebell Farmers Carry (55/35#)
40 Weighted Flutter Kicks (25/15#)
100m Plate Pinch Carry (25/15#)
30 Second Plank Hold
*One Partner rows while other accumulates reps
**Score is Calories rowed + rounds/reps
Fitness
3 Rounds
2 kang squats
10 runners lunge hip circles each side
10 alternating reverse lunges
Back Squat
5-5-3-3-1-1-1-1-1
Competitor
3 Rounds
2 kang squats
10 runners lunge hip circles each side
10 alternating reverse lunges
Back Squat
5-5-3-3-1-1-1-1-1
Fitness
200m run
then...
Pose running drills:
then...
200m run
3 Rounds for time:
200m run
1:1 rest
400m run
1:1 rest
800m run
1:1 rest
Competitor
200m run
then...
Pose running drills:
then...
200m run
3 Rounds for time:
200m run
1:1 rest
400m run
1:1 rest
800m run
1:1 rest
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
5 Burpees
30 Second Bottom of Squat Hold
WOD:
400m Run
21-15-9
Dumbbell Thrusters (35/25#)
Burpees
400m Run
21-15-9
Dumbbell Front Squats (35/25#)
Abmat Situps
400m Run
21-15-9
Dumbbell Hang Squat Cleans (35/25#)
Box Jumps (24/20”)
400m Run
21-15-9
Dumbbell Devil’s Press (35/25#)
Mountain Climbers
*40 Minute Time Cap
Fitness
400m Run
then...
EMOM 10
1st - 3 Inchworm w/ push-up + 20sec handstand hold
2nd - 8 Ring Rows + 20sec banded good mornings
For time:
800-m run
Then, 8 rounds of:
4 handstand push-ups
8 pull-ups
12 squats
20min time cap
Competitor
400m Run
then...
EMOM 10
1st - 3 Inchworm w/ push-up + 20sec handstand hold
2nd - 8 Ring Rows + 20sec banded good mornings
For time, wearing a weight vest:
800-m run
Then, 8 rounds of:
4 handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
EMOM 7
3 snatches
*Building each minute
15-12-9
Burpee pull-ups
Goblet squats (55/35)
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
EMOM 7
3 snatches
*Building each minute
12-9-6
Muscle-ups
Single-arm overhead squats (50/35)
10min time cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
5 Push-Ups
5 Bar Kips
30 Second Bottom of Squat Hold
WOD:
200m Run
8 Handstand Pushups
8 Air Squats
8 Pull-ups
8 GHD Sit-ups
8 Pushups
400m Run
10 Handstand Pushups
10 Air Squats
10 Pull-ups
10 GHD Sit-ups
10 Pushups
600m Run
12 Handstand Pushups
12 Air Squats
12 Pull-ups
12 GHD Sit-ups
12 Pushups
800m Run
14 Handstand Pushups
14 Air Squats
14 Pull-ups
14 GHD Sit-ups
14 Pushups
1 Mile Run
16 Handstand Pushups
16 Air Squats
16 Pull-ups
16 GHD Sit-ups
16 Pushups
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 rounds
30sec bottom squat hold
8 push-ups
8 jump lunges
100m run
Partner WOD
300 double Unders
50 burpees
50 wall balls (20/14)
100m partner walking lunge
50 wall balls
50 burpees
300 double unders
Competitor
3 rounds
30sec bottom squat hold
8 push-ups
8 jump lunges
100m run
Partner WOD
300 double Unders
50 burpees
50 wall balls (20/14)
100m partner walking lunge
50 wall balls
50 burpees
300 double unders
Fitness
2 rounds
5 inch worms
10 russian kettlebell swings
30 ft. duck walk
20sec side plank with reach through each side
For time:
1,000m row
30 russian kettlebell swings (55/35)
30 goblet squats (55/35)
200m waiters walk (55/35)
30 goblet squats
30 russian kettlebell swings
1,000m row
Competitor
2 rounds
5 inch worms
10 russian kettlebell swings
30 ft. duck walk
20sec side plank with reach through each side
For time:
1,000m row
30 russian kettlebell swings (55/35)
30 goblet squats (55/35)
200m waiters walk (55/35)
30 goblet squats
30 russian kettlebell swings
1,000m row
Fitness
Open Gym
Competitor
Open Gym
Fitness
3 Rounds
30 ft. single arm OH walking lunge each arm
0:15 side plank each side
10 air squats
100m run
5 Rounds for time:
8 front squats (95/65)
8 pull-ups
8 front squats (95/65)
250m row
2min rest
Competitor
3 Rounds
30 ft. single arm OH walking lunge each arm
0:15 side plank each side
10 air squats
100m run
5 Rounds for time:
8 overhead squats (95/65)
8 chest to bar pull-ups
8 overhead squats (95/65)
500m bike
2min rest
Home Workouts
Warm Up:
2 Rounds:
200m Run
250m Row
5 Inch Worms
30 Second Plank Hold
WOD: “Jerry”
1 Mile Run
2k Row
1 Mile Run
Ab Tabata Cash Out:
Tabata 1: Abmat Situps/Plank Hold
Tabata 2: Hollow Hold/Superman Hold
Fitness
2 Rounds
200m run
5 DB strict press each arm
30 ft. waiters walk each arm
5 strict TTB
On the 2:00 for 5 rounds
5 deadlifts
For time:
800m run
then 3 rounds:
10 deadlifts (225/155)
15 handstand push-ups
20 abmat sit-ups
then:
800m run
20 minute time cap
Competitor
2 Rounds
200m run
5 DB strict press each arm
30 ft. waiters walk each arm
5 strict TTB
On the 2:00 for 5 rounds
5 deadlifts
For time:
800m run
then 3 rounds:
10 deadlifts (305/215)
15 handstand push-ups
20 GHD sit-ups
then:
800m run
*Run with vest (20/14)
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
EMOM 6
4 Snatches
*Building each minute
Amanda at the Bar
9-7-5
Bar Muscle-up
135/95 pound squat snatch
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
EMOM 6
4 Snatches
*Building each minute
"Amanda"
9-7-5
Muscle-up
135/95 pound squat snatch
Home Workouts
Warm Up:
1-Mile ‘Last-man-up’ Run with Med-Ball
WOD:
30 Minute AMRAP:
400m Run
20 Abmat Sit-ups
20 Burpees
20 Mountain Climbers