Fitness
3 rounds
15sec handstand hold
5 push-ups
10 scap pull-ups
5 ring rows
Gymnastic Conditioning
AMRAP 5:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
"Road Trip"
5 Rounds:
15 Kettlebell Swings (55/35)
400 Meter Run
40 Double Unders
Competitor
3 rounds
15sec handstand hold
5 push-ups
10 scap pull-ups
5 ring rows
Gymnastic Conditioning
AMRAP 5:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
"Road Trip"
5 Rounds:
15 Kettlebell Swings (70/55)
400 Meter Run
40 Double Unders
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Air Squats w/ Pause
10 Bar Kips
30 Second Plank Hold
5 Inch Worms
WOD:
Every 2 Minutes for 40 Minutes (4 Rounds)
Minute 0-2: Max Rounds of ‘Cindy’ Minute 2-4: 5 Burpees + 200m Run Minute 4-6: Tabata (20/10 work/rest): Wall Sit, Plank Hold, Hollow Hold, Superman Hold Minute 6-8: 5 Burpees + 200m Run Minute 8-10: Max Calorie Row
*Score is reps of Cindy + Total Calories Rowed
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds:
10 russian kettlebell swings
30sec plank
200m run
Partner WOD
For time:
100 kettlebell swings (55/35)
50 toes to bar
100/80 calorie row or bike
50 abmat sit-ups
1 mile partner run
Competitor
2 rounds:
10 russian kettlebell swings
30sec plank
200m run
Partner WOD
For time:
100 kettlebell swings (55/35)
50 toes to bar
100/80 calorie row or bike
50 abmat sit-ups
1 mile partner run
Fitness
3 rounds:
10 medball squat cleans
20 single/double unders
10 ring swings/bar kips
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14) (10'/9')
90 Double-unders
30 Muscle-ups
Competitor
3 rounds:
10 medball squat cleans
20 single/double unders
10 ring swings/bar kips
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14) (10'/9')
90 Double-unders
30 Muscle-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Air Squats
10 Lunge + Reach
10 Russian KB Swings
WOD: (With Partner)
10 Rounds:
200m Run
10 Kettlebell Swings (35/25#)
100m Sled Drag (100/70#)
10 Kettlebell Front Squats (35/25#)
500m Assault Bike
*Each Round performed individually (partner tag- each partner performs 5 rounds)
Fitness
3 rounds:
5 strict press
7 push press
9 push jerk
Push jerk
3-3-3-3
AMRAP 8
2,4,6,8,10, etc. reps of:
devils press (35/25)
row calories
Competitor
3 rounds:
5 strict press
7 push press
9 push jerk
Push jerk
3-3-3-3
AMRAP 8
2,4,6,8,10, etc. reps of:
devils press (55/35)
assault bike calories
Fitness
Pose running drills
PUSH511 Triathon
2,000m Row
5,000m Bike
1 mile Run
Competitor
Pose running drills
PUSH511 Triathon
2,000m Row
5,000m Bike
1 mile Run
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Med Ball Squat Cleans
10 Russian Kettlebell Swings
30 Second Plank Hold
5 Inch Worms
WOD: w/ Partner
1000m Row
100 Wall Balls (20/14#)
100 Kettlebell Swings (35/25#)
100 Med Ball Cleans (20/14#)
100 Single Arm Kettlebell Thrusters (35/25#)
800m Row
80 Wall Balls (20/14#)
80 Kettlebell Swings (35/25#)
80 Med Ball Cleans (20/14#)
80 Single Arm Kettlebell Thrusters (35/25#)
600m Row
60 Wall Balls (20/14#)
60 Kettlebell Swings (35/25#)
60 Med Ball Cleans (20/14#)
60 Single Arm Kettlebell Thrusters (35/25#)
400m Row
40 Wall Balls (20/14#)
40 Kettlebell Swings (35/25#)
40 Med Ball Cleans (20/14#)
40 Single Arm Kettlebell Thrusters (35/25#)
200m Row
20 Wall Balls (20/14#)
20 Kettlebell Swings (35/25#)
20 Med Ball Cleans (20/14#)
20 Single Arm Kettlebell Thrusters (35/25#)
*40 Minute Time Cap
Fitness
2 rounds
200m run
10 banded good mornings
10 single arm high pulls each arm
15sec side plank each side
Every 5 minutes for 4 rounds:
100 double unders
15 hang power snatch (75/55)
15 burpees over barbell
Competitor
2 rounds
200m run
10 banded good mornings
10 single arm high pulls each arm
15sec side plank each side
Every 5 minutes for 4 rounds:
100 double unders
15 hang power snatch (75/55)
15 burpees over barbell
Fitness
7 minute flow
7 single arm kb deadlift each arm
7 goblet squats
7 ring rows/strict pull-ups
100m run
EMOM 7
2 Squat Clean + 1 Front Squat + 1 Jerk
12-9-6-9-12
Thruster (95/65)
pull-up
Competitor
7 minute flow
7 single arm kb deadlift each arm
7 goblet squats
7 ring rows/strict pull-ups
100m run
EMOM 7
2 Squat Clean + 1 Front Squat + 1 Jerk
12-9-6-9-12
Thruster (95/65)
pull-up
Home Workouts
2 Rounds:
200m Run
10 Med Ball Squat Cleans
30 Second Plank Hold
5 Inch Worms
WOD:
40 Minute AMRAP:
20 Wall Balls (20/14#)
15/12 Calorie Row
10 Alternating Bicep Curls (35/25#)*
30 Double Unders
20 Mountain Climbers
10 Pull-ups
*Each Arm
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds
10 air squats
20sec plank shoulder tap
10 russian kettlebell swings
CrossFit Pizza Game
Teams of 3
AMRAP 22
50 wallballs
40 burpees
30 kettlebell sumo deadlift highpull (55/35)
20 toes to bar
2 Rope Climbs
Max calorie row
*Two athletes working on AMRAP while one athlete is always rowing calories. Score is total reps plus calories.
Competitor
2 rounds
10 air squats
20sec plank shoulder tap
10 russian kettlebell swings
CrossFit Pizza Game
Teams of 3
AMRAP 22
50 wallballs
40 burpees
30 kettlebell sumo deadlift highpull (55/35)
20 toes to bar
2 Rope Climbs
Max calorie row
*Two athletes working on AMRAP while one athlete is always rowing calories. Score is total reps plus calories.
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
Home Workouts
Warm Up:
2 Rounds:
200m Run
5 Burpee Broad Jumps
5 Inch Worms
30 Second Plank Hold
10 Air Squats
*Allow Athletes who are climbing Rope to get rope climb work in
WOD:
2 Rounds:
1 Mile Run
20 Mountain Climbers
100m Sled Drag (135/90#)
20 Burpees
20 Flutter Kicks
200m Kettlebell Farmers Walk (55/35#)
3 Rope Climbs
*45 Minute Time Cap
**3 Strict Pull-ups for each Rope Climb if not climbing rope
Fitness
3 rounds
5 snatch high pulls
5 hang power snatch
5 overhead squats
5 squat snatch
In 10 minutes establish heavy snatch single for the day.
AMRAP 8
10 alt. dumbbell snatches (50/35)
8 box jump overs (24/20)
6 burpee pull-ups
Competitor
3 rounds
5 snatch high pulls
5 hang power snatch
5 overhead squats
5 squat snatch
In 10 minutes establish heavy snatch single for the day.
AMRAP 8
10 kettlebell snatches (70/55)
8 box jump overs (24/20)
6 bar muscle-ups
*KB snatches broken into 5 for each arm.
Fitness
3 rounds
20sec hanging tuck hold
60 ft. waiters walk each arm
60 ft. walking lunge
3-3-2-2
Strict Press
27-21-15-9
Medball squat clean (20/14)
Push-ups
Competitor
3 rounds
20sec hanging tuck hold
60 ft. waiters walk each arm
60 ft. walking lunge
3-3-2-2
Strict Press
27-21-15-9
Medball squat clean (20/14)
Ring dips
Home Workouts
Warm Up:
2 Rounds:
200m Run
5 Burpee Broad Jumps
5 Inch Worms
30 Second Plank Hold
10 Air Squats
WOD:
For Time:
800m Run
20 Burpees
20 Dumbbell Thrusters (35/25#)
20 Air Squats
400m Run
20 Pull-ups
20 Dumbbell Front Squats (35/25#)
20 Mountain Climbers
200m Run
20 Lunges
20 Dumbbell Hang Squat Cleans (35/25#)
20 Hanging Knee Raises
200m Run
20 Box Jump Overs
20 Dumbbell Push Press (35/25#)
20 Flutter Kicks
400m Run
20 Push-ups
20 Dumbbell Devils Press (35/25#)
20 Abmat Sit-ups
800m Run
*45 Minute Time Cap
Fitness
2 rounds
250m row or 500m bike
10 banded good mornings
10 single arm high pulls each arm
5 box jumps with step down
For time
2,000m row
40 alternating dumbbell snatch (35/25)
40 wallballs (20/14)
40 box jump overs (24/20)
20 minute time cap
Competitor
2 rounds
250m row or 500m bike
10 banded good mornings
10 single arm high pulls each arm
5 box jumps with step down
For time
5,000m bike
40 alternating dumbbell snatch (50/35))
40 wallballs (20/14)
40 box jump overs (24/20)
20 minute time cap
Fitness
7 minute flow
7 single arm kb deadlift each arm
7 goblet squats
7 ring rows/strict pull-ups
100m run
EMOM 6
2-2-2-1-1-1
2 Squat Clean + 1 Jerk
AMRAP 9
5,10,15,20 etc. reps of:
Thruster (95/65)
Bar Facing Burpee
Competitor
7 minute flow
7 single arm kb deadlift each arm
7 goblet squats
7 ring rows/strict pull-ups
100m run
EMOM 6
2-2-2-1-1-1
2 Squat Clean + 1 Jerk
AMRAP 9
5,10,15,20 etc. reps of:
Thruster (95/65)
Bar Facing Burpee
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Box Jump with Step Down
30 Second Plank Hold
10 Med Ball Squat Cleans
WOD: w/ Partner (Fight Gone Bad Style)
36 Minute EMOM (6 Rounds):
Minute 1: Wall Balls (20/14#)
Minute 2: Box Jumps (24/20”)
Minute 3: Dumbbell Push Press (35/25#)
Minute 4: Burpees
Minute 5: Row Calories
Minute 6: Rest
*One Partner Working at a time Throughout
**Score is Total Reps Accumulated
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds
200m run
10 alt reverse lunges
30sec plank
6-8 standing banded press
Partner Loredo
6 rounds for time
24 air squats
24 push-ups
24 walking lunges
400m partner run
*Partners can split reps however they like, but must perform the run together.
Competitor
2 rounds
200m run
10 alt reverse lunges
30sec plank
6-8 standing banded press
Partner Loredo
6 rounds for time
24 air squats
24 push-ups
24 walking lunges
400m partner run
*Partners can split reps however they like, but must perform the run together.
Fitness
EMOM 7
2 squat cleans
*building
Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185 lb.
Stop at 20 minutes.
Competitor
EMOM 7
2 squat cleans
*building
Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Air Squats
30 Second Plank Hold
5 Inch Worms
WOD: w/ Partner
40 Minute AMRAP (4x10 Minute AMRAPS)
1:
200m Sandbag Run
20 Burpees Over Sandbag
20 Sandbag Squat Cleans
20 Burpees Over Sandbag
2:
100m Kettlebell Farmers Carry (55/35#)
20 Russian KB Swings
20 KB Goblet Squats
20 Russian KB Swings
3:
100m Sled Drag (135/90#)
20 Push-ups
20 Jump Squats
20 Push-ups
4:
100m Plate Pinch Carry (25/15#)
20 Overhead Plate Lunges
20 Weighted Abmat Situps
20 Overhead Plate Lunges
*One partner working on reps at a time
**Athletes can start at any station
Fitness
3 rounds
5 snatch high pulls
5 hang power snatch
5 overhead squats
5 squat snatch
In 10 minutes establish heavy snatch double for the day.
AMRAP 10
10 kettlebell swings (55/35)
8 abmat sit-ups
6 chest to bar pull-ups
Competitor
3 rounds
5 snatch high pulls
5 hang power snatch
5 overhead squats
5 squat snatch
In 10 minutes establish heavy snatch double for the day.
AMRAP 10
10 kettlebell swings (70/55)
8 GHD sit-ups
6 bar muscle-ups
Fitness
3 rounds
20sec hanging tuck hold
60 ft. waiters walk each arm
60 ft. walking lunge
3-3-3-3
Strict Press
4 rounds for time
500m row
20 push-ups
Competitor
3 rounds
20sec hanging tuck hold
60 ft. waiters walk each arm
60 ft. walking lunge
3-3-3-3
Strict Press
4 rounds for time
500m row
15 ring dips
Home Workouts
Warm Up:
2 Rounds:
10 Russian KB Swings
10 Air Squats
10 Box Jumps w/ Step Down
5 Inch Worms
250m Row
WOD: 9/11 Memorial WOD
2001m Row
-then-
2 Rounds
11 Box Jumps (24/20”)
11 Dumbbell Thrusters (35/25#)
11 Pull-ups
11 Dumbbell Hang Squat Cleans (35/25#)
11 Hand Release Push-ups
11 Kettlebell Swings (35/25#)
11 GHD Situps
11 Dual Dumbbell Deadlifts (35/25#)
11 Dumbbell Push Press (35/25#)
-then-
2001m Row
*35 Minute Time Cap
Fitness
2 rounds
200m run
3 inch worms
5 burpees
Jessica M.O.M. WOD
4 rounds for time
800m run
20 russian kettlebell swings (55/35)
10 power snatch (95/65)
10 overhead squat (95/65)
33 minute time cap
Competitor
2 rounds
200m run
3 inch worms
5 burpees
Jessica M.O.M. WOD
4 rounds for time
800m run
20 russian kettlebell swings (55/35)
10 power snatch (95/65)
10 overhead squat (95/65)
33 minute time cap
Fitness
7 minute flow
7 single arm kb deadlift each arm
7 goblet squats
7 ring rows/strict pull-ups
100m run
EMOM 5
5,4,3,2,1
Clean & Jerk
21-15-9
burpees to target
pull-ups
Competitor
7 minute flow
7 single arm kb deadlift each arm
7 goblet squats
7 ring rows/strict pull-ups
100m run
EMOM 5
5,4,3,2,1
Clean & Jerk
21-15-9
burpees to target
chest to bar pull-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Russian KB Swings
10 Box Jumps w/ Step Down
10 Med Ball Squat Cleans
250m Row
WOD:
40 Minute AMRAP:
500m Row
20 Kettlebell Swings (35/25#)
20 Box Jumps (24/20”)
20 Walking Lunges
400m Run
20 Abmat Sit-ups
20 Wall Balls (20/14#)
20 Burpees
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds
100m run
10 alt. reverse lunges
10 push-ups
10 sec hanging flutter kick
Partner WOD
For time:
40 right arm DB thrusters (50/35)
40 left arm DB thrusters (50/35)
800m partner plate carry (45/35)
80 wallballs (20/14)
800m partner plate carry (45/35)
400m partner run
Competitor
2 rounds
100m run
10 alt. reverse lunges
10 push-ups
10 sec hanging flutter kick
Partner WOD
For time:
40 right arm DB thrusters (50/35)
40 left arm DB thrusters (50/35)
800m partner plate carry (45/35)
80 wallballs (20/14)
800m partner plate carry (45/35)
400m partner run
Fitness
3 rounds
10 kb sumo deadlifts
10 goblet squats
10 push-ups
EMOM 8
1st - 30 sec handstand walk/hold
2nd - 30sec double unders
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Competitor
3 rounds
10 kb sumo deadlifts
10 goblet squats
10 push-ups
EMOM 8
1st - 30 sec handstand walk/hold
2nd - 30sec double unders
CrossFit Open 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
10 Air Squats (with Pause)
5 Inch Worms
WOD: (w/ Partner)
4 Rounds:
600m Run (Together)
10 Burpees
100m Prowler Push (90/50#)
10 Burpees
100m Sled Drag (135/90#)
10 Burpees
200m Kettlebell Farmers Carry (55/35#)
10 Burpees
200m Kettlebell Front Rack Carry (55/35#)
40/30 Calorie Assault Bike
*45 Minute Time Cap
**Athletes work on one movement at a time (except run)
***Athletes can do carries/drags/pushes in any order
Fitness
3 rounds
5 snatch high pulls
5 hang power snatch
5 overhead squats
5 squat snatch
In 10 minutes establish heavy snatch triple for the day.
4 rounds for time
10 front squat (95/65)
400m run
15 minute time cap
Competitor
3 rounds
5 snatch high pulls
5 hang power snatch
5 overhead squats
5 squat snatch
In 10 minutes establish heavy snatch triple for the day.
4 rounds for time
10 back squat (155/105)
400m run
Fitness
3 rounds
5 single arm db upright rows each arm
60 ft. waiters walk each arm
5 strict toes to bar/knee raise
5-5-5-5
Strict press @ 70%
AMRAP 8
3,3,6,6,9,9,12,12 etc...
pull-up
shoulder to overhead (95/65)
Competitor
3 rounds
5 single arm db upright rows each arm
60 ft. waiters walk each arm
5 strict toes to bar/knee raise
5-5-5-5
Strict press @ 70%
AMRAP 8
3,3,6,6,9,9,12,12 etc...
chest to bar pull-up
shoulder to overhead (135/95)
Home Workouts
Wednesday, 9/419
Warm Up:
2 Rounds:
200m Run
10 PVC Kang Squats
10 PVC Pass Thrus
10 Bar Kips
5 Inch Worms
WOD:
40 Minute AMRAP:
Minute 0-20:
10 Alternating Dumbbell Snatches (35/25#)
12 Wall Balls
14 Push-ups
*Run 100m After Each Round
Minute 20-40:
10 Pull-ups
12 Burpees
14 Single Arm Dumbbell Squat Cleans (35/25#)
*25 Double Unders After Each Round
Fitness
3 rounds
10 jump squats
5 slow tempo push-ups
10 russian kettlebell swings
EMOM 6
6,5,4,3,2,1
Power Cleans
20 rounds for time
5 air squats
3 burpees over barbell
1 power cleans (185/125)
Competitor
3 rounds
10 jump squats
5 slow tempo push-ups
10 russian kettlebell swings
EMOM 6
6,5,4,3,2,1
Power Cleans
20 rounds for time
5 air squats
3 burpees over barbell
1 power cleans (225/155)
17 minute time cap
Fitness
2 rounds
10 ring rows
3 inch worms
10 air squats
20sec bottom squat hold
Diane Deshields Memorial WOD
Teams of 2
4 rounds for time:
800m partner run
11 strict pull-ups
13 burpee box jump overs (24/20)
59 goblet squats (55/35)
*One partner works at a time. Resting partner holds handstand or plank.
Competitor
2 rounds
10 ring rows
3 inch worms
10 air squats
20sec bottom squat hold
Diane Deshields Memorial WOD
Teams of 2
4 rounds for time:
800m partner run
11 strict pull-ups
13 burpee box jump overs (24/20)
59 goblet squats (55/35)
*One partner works at a time. Resting partner holds handstand or plank.
Fitness
Open Gym
Competitor
Open Gym