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4.10.21
|
Rx
ALT EMOM 15 minutes Minute 1 – 20/15 Cals on Rower Minute 2 – 40 Double Unders Minute 3 – 15 Box Jumps Minute 4 – 20 Vups Minute 5 – 20 SDHP (53/35) Rest 1 Minute Then 3 Rounds for time: 20/15 Cals on Rower 40 Double Unders 15 Box Jumps 20 Vups 20 SDHP Score is the total time of 3 Rounds |
MRx
ALT EMOM 15 minutes Minute 1 – 20/15 Cals on Rower Minute 2 – 60 Single Unders Minute 3 – 15 Box Steps Minute 4 – 20 Vups Minute 5 – 20 SDHP (44/25) Rest 1 Minute Then 3 Rounds for time: 20/15 Cals on Rower 60 Single Unders 15 Box Steps 20 Vups 20 SDHP Score is the total time of 3 Rounds |
Unloaded
ALT EMOM 15 minutes Minute 1 – 20/15 Cals on Rower Minute 2 – 60 Single Unders Minute 3 – 15 Box Steps Minute 4 – 20 Vups Minute 5 – 20 SDHP (44/25) Rest 1 Minute Then 3 Rounds for time: 20/15 Cals on Rower 60 Single Unders 15 Box Steps 20 Vups 20 SDHP Score is the total time of 3 Rounds |
4.9.21
|
Rx
7 Minutes 1:00 Max Rep Front Squats @ 85% 1:00 Max Rep Front Squats @ 80% 1:00 Max Rep Front Squats @ 75% 1:00 Max Rep Front Squats @ 60% 1:00 Max Rep Front Squats @ 55% 1:00 Max Rep Front Squats @ 50% 1:00 Max Rep Front Squats @ 45% Rest 2:00 and change weights Then 21-15-9 Alternating Leg Split Jerks (135/95) Knees to Elbows |
MRx
7 Minutes 1:00 Max Rep Front Squats @ 85% 1:00 Max Rep Front Squats @ 80% 1:00 Max Rep Front Squats @ 75% 1:00 Max Rep Front Squats @ 60% 1:00 Max Rep Front Squats @ 55% 1:00 Max Rep Front Squats @ 50% 1:00 Max Rep Front Squats @ 45% Rest 2:00 and change weights Then 21-15-9 Alternating Leg Split Jerks (115/75) Knees to 90 |
Unloaded
7 Minutes 1:00 Max Rep Front Squats @ 45/35 1:00 Max Rep Push Ups 1:00 Max Rep Front Squats @ 45/35 1:00 Max Rep Push Ups 1:00 Max Rep Front Squats @ 45/35 1:00 Max Rep Push Ups 1:00 Max Rep Front Squats @ 45/35 Rest 2:00 Then 21-15-9 Alternating Leg Split Jerks (45/35) Knees to 90 |
4.7.21
|
Rx
1000m Row 15 Ring Dips 750m 10 Ring Dips 500m 7 Ring Dips 250m 5 Ring Dips 100m 3 Ring Dips |
MRx
1000m Row 15 Horn Dips 750m 10 Horn Dips 500m 7 Horn Dips 250m 5 Horn Dips 100m 3 Horn Dips |
Unloaded
1000m Row 15 Parallette Dips 750m 10 Parallette Dips 500m 7 Parallette Dips 250m 5 Parallette Dips 100m 3 Parallette Dips |
4.6.21
|
Rx
15 Minute AMRAP 6 Turkish Get Ups (53/35) 18/12 Bike Cals |
MRx
15 Minute AMRAP 6 Turkish Get Ups (44/25) 18/12 Bike Cals |
Unloaded
15 Minute AMRAP 6 Turkish Get Ups (35/20) 18/12 Bike Cals |
4.3.21
|
Rx
5 Mat Pushes 2 Handstand Walk Lengths 4 Mat Pushes 2 Handstand Walk Lengths 3 Mat Pushes 2 Handstand Walk Lengths 2 Mat Pushes 2 Handstand Walk Lengths 1 Mat Push |
MRx/Unloaded
5 Mat Pushes 2 Plank Circle Drag Lengths 4 Mat Pushes 2 Plank Circle Drag Lengths 3 Mat Pushes 2 Plank Circle Drag Lengths 2 Mat Pushes 2 Plank Circle Drag Lengths 1 Mat Push |
4.2.21
|
Rx
With a Partner 100 Back Squats as a team (185/135) While one partner works, the other holds a plank. When the squatting partner needs to stop, both partners do 50 double unders, then switch places. |
MRx
With a Partner 100 Back Squats as a team (155/115) While one partner works, the other holds a plank. When the squatting partner needs to stop, both partners do 50 single unders, then switch places. |
Unloaded
With a Partner 100 Back Squats as a team (45/35) While one partner works, the other holds a plank. When the squatting partner needs to stop, both partners do 50 single unders, then switch places. |
3.30.21
|
Rx
30-20-10 Hang Cleans (115/75) Front Rack Lunge Steps |
MRx
30-20-10 Hang Cleans (85/55) Front Rack Lunge Steps |
Unloaded
30-20-10 Hang Cleans (45/35) Front Rack Lunge Steps |
3.29.21
|
Rx/Unloaded
300 Reps ALT TABATA Pistols Paralette jump throughs Alt Leg V-ups HS Plate walk ups |
MRx
300 Reps ALT TABATA Reverse Lunge Steps Box jump throughs Alt Leg V-ups Plank Toe Touches |
3.27.21
Rx/MRx/Unloaded
30 minutes for calories on any machine
30 minutes for calories on any machine
3.26.21
3.24.21
|
Rx
5 Rounds 15/12 Cal Row or Ski 15 KB Swings (53/35) 15 Goblet Squats (53/35) 15 Situps |
MRx
5 Rounds 15/12 Cal Row or Ski 15 KB Swings (44/25) 15 Goblet Squats (44/25) 15 Situps |
Unloaded
5 Rounds 15/12 Cal Row or Ski 15 KB Swings (35/20) 15 Goblet Squats (35/20) 15 Situps |
3.23.21
|
Rx
GRETTEL 10 Rounds 3 Clean and Jerks (135/95) 3 Bar Facing Burpees |
MRx
GRETTEL 10 Rounds 3 Clean and Jerks (115/75) 3 Bar Facing Burpees |
Unloaded
GRETTEL 10 Rounds 3 Clean and Jerks (45/35) 3 Bar Facing Burpees |
3.22.21
|
Rx
15 Min Alt EMOM 15 Box Jumps 13 Med Ball Cleans (20/14) 11 Pullups |
MRx
15 Min Alt EMOM 15 Box Steps 13 Med Ball Cleans (16/12) 5 Strict Pullups |
Unloaded
15 Min Alt EMOM 15 Box Steps 13 Med Ball Cleans (14/10) 11 Pullups |
3.20.21
|
Rx
20 Minute AMRAP - Teams of 3 Partner A - 4 mat pushes Partner B - 6 lengths of CF gym KB Farmer's carry (70/53) Partner C rests |
MRx
20 Minute AMRAP - Teams of 3 Partner A - 4 mat pushes Partner B - 6 lengths of CF gym KB Farmer's carry (53/35) Partner C rests |
Unloaded
20 Minute AMRAP - Teams of 3 Partner A - 4 mat pushes Partner B - 6 lengths of CF gym KB Farmer's carry (35/25) Partner C rests |
3.19.21
|
Rx
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 |
Scaled
10 dumbbell snatches (35/20) 15 burpee box jump-overs (20"/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 |
3.17.21
|
Rx/Unloaded
15 Minute AMRAP 60 Double Unders 20 Tuck Ups 10 Ring Dips 3 Wall Walks |
MRx
15 Minute AMRAP 90 Single Unders 20 Tuck Ups 10 Horn Dips 6 Inchworm Pushups |
3.16.21
|
Rx
300/200m Ski Erg then 3 Rds 40 KB Deadlifts (50/35) 30 Bulgarian Split Squats (50/35) 20 KB Swings (50/35) then 60/42 Bike Cals |
MRx
300/200m Ski Erg then 3 Rds 40 KB Deadlifts (44/25) 30 Bulgarian Split Squats (44/25) 20 KB Swings (44/25) then 60/42 Bike Cals |
Unloaded
300/200m Ski Erg then 3 Rds 40 KB Deadlifts (30/20) 30 Bulgarian Split Squats (30/20) 20 KB Swings (30/20) then 60/42 Bike Cals |
3.15.21
|
Rx
21-15-9 Overhead Squats (95/65) Toes to Bar |
MRx
21-15-9 Front Squats (95/65) Vups |
Unloaded
21-15-9 Overhead Squats (45/35) Vups |
3.13.21
|
Rx/Unloaded
Cards Hearts - Shoelace Situps Diamonds - Jumping Lunges Clubs - Pushups Spades - Back Extensions Aces = 15 Pullups |
MRx
Cards Hearts - Shoelace Situps Diamonds - Lunges Clubs - Pushups Spades - Back Extensions Aces = 8 Strict Pullups |
3.12.21
|
Rx
1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders |
Scaled
1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders 15 Minute Cap
|
Foundations
1 bear crawl (5 feet) 10 jumping jacks 3 bear crawls 30 jumping jacks 6 bear crawls 60 jumping jacks 9 bear crawls 90 jumping jacks 15 bear crawls 150 jumping jacks 21 bear crawls 210 jumping jacks |
3.10.21
|
Rx
1000m Row 80 Grasshoppers 60 Wall Balls (20/14) 40 Pushups 20 Knees to Elbows |
MRx
1000m Row 80 Grasshoppers 60 Wall Balls (16/12) 40 Pushups 20 Knees to 90 |
Unloaded
1000m Row 80 Grasshoppers 60 Wall Balls (14/10) 40 Pushups 20 Knees to Elbows |
3.9.21
|
Rx
28 Minute AMRAP with a partner 9 Front Squats (135/95) 1 Legless Rope Climb 12 Bench Presses (115/75) Partners alternate movements |
MRx
28 Minute AMRAP with a partner 9 Front Squats (115/75) 6 Strict Pullups 12 Bench Presses (85/55) Partners alternate movements |
Unloaded
28 Minute AMRAP with a partner 9 Front Squats (45/35) 6 Strict Pullups 12 Bench Presses (45/35) Partners alternate movements |
3.8.21
|
Rx
15 Min AMRAP 5 Manmakers (50/35) 10 Alt DB snatch 15 DB box step ups |
MRx
15 Min AMRAP 5 Manmakers (35/20) 10 Alt DB snatch 15 DB box step ups |
Unloaded
15 Min AMRAP 5 Manmakers (25/15) 10 Alt DB snatch 15 DB box step ups |
3.6.21
|
Rx
20 Rounds 5 Wall Balls (20/14) 3 HSPU 1 Power Clean (205/135) |
MRx
20 Rounds 5 Wall Balls (16/12) 3 Seated DB Press (35/20) 1 Power Clean (135/85) |
Unloaded
20 Rounds 5 Wall Balls (14/10) 10 Second Handstand Hold 1 Power Clean (45/35) |
3.5.21
|
Rx
Part A WORK 004 9min AMRAP 12 Deadlifts (225/135) 12 Lateral burpees over the bar Part B 5-3-2-1-1-1 Front Squats |
MRx
Part A WORK 004 9min AMRAP 12 Deadlifts (185/105) 12 Lateral burpees over the bar Part B 5-3-2-1-1-1 Front Squats |
Unloaded
Part A WORK 004 9min AMRAP 12 Deadlifts (85/45) 12 Lateral burpees over the bar Part B 12 Minute Alt EMOM for Reps Air Squats Plank Toe Touches Seated Leg Raises Pushups |
3.3.21
|
Rx
14 Min AMRAP 7 Push Press (115/85) 14 KB Swings (70/53) 28 Situps 56 Double Unders |
MRx
14 Min AMRAP 7 Push Press (95/65) 14 KB Swings (44/25) 28 Situps 84 Single Unders |
Unloaded
14 Min AMRAP 7 Push Press (45/35) 14 KB Swings (35/20) 28 Situps 56 Double Unders |
3.2.21
Rx/MRx/Unloaded
30/21 Bike cals
5 Strict Pullups
25/18 Bike Cals
10 Strict Pullups
20/14 Bike Cals
15 Strict Pullups
20/14 Bike Cals
10 Strict Pullups
25/18 Bike Cals
5 Strict Pullups
30/21 Bike Cals
30/21 Bike cals
5 Strict Pullups
25/18 Bike Cals
10 Strict Pullups
20/14 Bike Cals
15 Strict Pullups
20/14 Bike Cals
10 Strict Pullups
25/18 Bike Cals
5 Strict Pullups
30/21 Bike Cals
3.1.21
|
Rx/Unloaded
10 Min EMOM 2 Snatch Grip Push Press from back 1 OH Squat with 2 second pause at the bottom 1 OH Squat *Rx weight is 70% of 1RM Snatch *Unloaded should use barbell only or PVC |
MRx
10 Min EMOM 2 Push Press 1 Front Squat with 2 second pause at the bottom 1 Front Squat *MRx weight is 70% of 1RM Jerk |
2.27.21
|
Rx
30 Min Alt EMOM 1) 8 Single Arm Situp w/KB (35/25) L 2) 8 Single Arm Situp w/KB (35/25) R 3) 4 Bar Muscle Ups 4) AMRAP Squat Cleans (115/75) 5) Rest |
MRx
30 Min Alt EMOM 1) 8 Single Arm Situp w/KB (30/20) L 2) 8 Single Arm Situp w/KB (30/20) R 3) 4 Jumping Bar Muscle Ups 4) AMRAP Squat Cleans (95/65) 5) Rest |
Unloaded
30 Min Alt EMOM 1) 8 Single Arm Situp w/KB (25/15) L 2) 8 Single Arm Situp w/KB (25/15) R 3) 4 Bar Muscle Ups 4) AMRAP Squat Cleans (45/35) 5) Rest |
2.26.21
|
Rx
15 DB Thrusters (50/35) 300m/200m Row 15 Situps 300m/200m Row |
MRx
15 DB Thrusters (35/20) 300m/200m Row 15 Situps 300m/200m Row |
Unloaded
15 DB Thrusters (25/15) 300m/200m Row 15 Situps 300m/200m Row |
2.24.21
|
Rx/Unloaded
20 Ring Dips 50 Tuck Ups 100 Double Unders 300/200m Ski Erg 100 Double Unders 50 Tuck Ups 20 Ring Dips |
MRx
20 Horn Dips 50 Tuck Ups 150 Single Unders 300/200m Ski Erg 150 Single Unders 50 Tuck Ups 20 Horn Dips |
2.23.21
|
Rx
Double DT 10 Rounds 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) |
MRx
Double DT 10 Rounds 12 Deadlifts (115/85) 9 Hang Power Cleans (115/85) 6 Push Jerks (115/85) |
Unloaded
Double DT 10 Rounds 12 Deadlifts (65/55) 9 Hang Power Cleans (65/55) 6 Push Jerks (65/55) |
2.22.21
|
Rx
5 Rounds 3:00 to do: 20/17 cal row 15 burpee box jump overs max rep alt DB snatch (50/35) in remaining time 2:00 rest |
MRx
5 Rounds 3:00 to do: 20/17 cal row 15 burpee box step overs max rep alt DB clean (35/20) in remaining time 2:00 rest |
Unloaded
5 Rounds 3:00 to do: 20/17 cal row 15 burpee box jump overs max rep alt DB snatch (25/15) in remaining time 2:00 rest |
2.20.21
|
Rx/Unloaded
24 Min Alt EMOM 1 Length Gymnastics Floor HS Walk 20 Seated Leg Lifts 20 Jumping Lunges 3 Rope Climbs |
MRx
24 Min Alt EMOM 1 Length Gymnastics Floor Plank Drag 20 Seated Leg Lifts 20 Alt Leg Lunges 6 Rope Pullups |
2.19.21
|
Rx
4 Rounds 20 DB Power Cleans (50/35) 20 Alt Arm DB Thrusters |
MRx
4 Rounds 20 DB Power Cleans (35/20) 20 Alt Arm DB Thrusters |
Unloaded
4 Rounds 20 DB Power Cleans (25/15) 20 Alt Arm DB Thrusters |
2.17.21
|
Rx
5 Rounds 18 Chest to Bar Pullups 15 Bar Facing Burpees 12 Shoulder to Overhead (115/75) |
MRx
5 Rounds 18 Jumping Chest to Bar Pullups 15 Bar Facing Burpees 12 Shoulder to Overhead (95/65) |
Unloaded
5 Rounds 18 Chest to Bar Pullups 15 Bar Facing Burpees 12 Shoulder to Overhead (45/35) |
2.16.21
|
Rx
25 Toes to Bar 50 Burpees 75 Situps 100 Double Unders EMOM 2 Squat Cleans (185/135) |
MRx
25 Knees to 90 50 Burpees 75 Situps 100 Single Unders EMOM 2 Squat Cleans (135/95) |
Unloaded
25 Toes to Bar 50 Burpees 75 Situps 100 Double Unders EMOM 5 Med Ball Cleans (14/10) |
2.15.21
|
Rx
27-21-15-9 Row for Cals Thrusters (95/65) |
MRx
27-21-15-9 Row for Cals Thrusters (75/55) |
Unloaded
27-21-15-9 Row for Cals Thrusters (45/35) |
2.13.21
|
Rx/Unloaded
60/42 Cals on Bike then 5-10-15-10-5 Pushups GHD Situps then 60/42 Cals on Bike |
MRx
60/42 Cals on Bike then 5-10-15-10-5 Pushups Leg Throw Downs then 60/42 Cals on Bike |
2.12.21
|
Rx
100 Double Unders 35 Air Squats 30 Deadlifts (165/115) 75 Double Unders 35 Air Squats 20 Deadlifts (185/135) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155) |
MRx
100 High Single Unders 35 Air Squats 30 Deadlifts (115/85) 75 High Single Unders 35 Air Squats 20 Deadlifts (135/95) 50 High Single Unders 35 Air Squats 10 Deadlifts (155/115) |
Unloaded
100 Double Unders 35 Air Squats 30 Deadlifts (115/85) 75 Double Unders 35 Air Squats 20 Deadlifts (115/85) 50 Double Unders 35 Air Squats 10 Deadlifts (115/85) |
2.10.21
|
Rx
5 Rounds with Dumbbells 4 Front Squats (50/35) 6 FR Reverse Lunge Steps (50/35) 40 second Max Cal Rower Rest 90 seconds between rounds Score is time finished plus cals |
MRx
5 Rounds with Dumbbells 4 Front Squats (35/20) 6 FR Reverse Lunge Steps (35/20) 40 second Max Cal Rower Rest 90 seconds between rounds Score is time finished plus cals |
Unloaded
5 Rounds with Dumbbells 4 Front Squats (25/15) 6 FR Reverse Lunge Steps (25/15) 40 second Max Cal Rower Rest 90 seconds between rounds Score is time finished plus cals |
2.9.21
|
Rx
20 Min AMRAP with a Partner 7/5 Cal Bike 6 Alt Arm DB Snatch (50/35) 5 Wall Balls (20/14) 4 Knees to Elbows |
MRx
20 Min AMRAP with a Partner 7/5 Cal Bike 6 Alt Arm DB Snatch (35/20) 5 Wall Balls (16/12) 4 Knees to 90 |
Unloaded
20 Min AMRAP with a Partner 7/5 Cal Bike 6 Alt Arm DB Snatch (25/15) 5 Wall Balls (14/10) 4 Knees to Elbows |
1 partner completes an entire round before switching
2.8.21
|
Rx
10 Min AMRAP 10 Squat Cleans (155/105) 10 Bicycle Situps |
MRx
10 Min AMRAP 10 Squat Cleans (115/85) 10 Bicycle Situps |
Unloaded
10 Min AMRAP 10 Squat Cleans (45/35) 10 Bicycle Situps |
2.6.21
Rx/MRx/Unloaded
500m Ski Erg
500m Row
.7 Mile Bike
10 Min Cap
500m Ski Erg
500m Row
.7 Mile Bike
10 Min Cap
2.5.21
|
Rx
20 Minute Cap 2 Rounds 8 Box Jumps 12 Snatches (95/65) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 10 Snatches (115/75) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 8 Snatches (135/95) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 6 Snatches (165/115) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 4 Snatches (195/135) 8 Bar Facing Burpees |
MRx
20 Minute Cap 2 Rounds 8 Box Steps 12 Cleans (95/65) 8 Bar Facing Burpees 2 Rounds 8 Box Steps 10 Cleans (115/75) 8 Bar Facing Burpees 2 Rounds 8 Box Steps 8 Cleans (135/95) 8 Bar Facing Burpees 2 Rounds 8 Box Steps 6 Cleans (165/115) 8 Bar Facing Burpees 2 Rounds 8 Box Steps 4 Cleans (195/135) 8 Bar Facing Burpees |
Unloaded
20 Minute Cap 2 Rounds 8 Box Jumps 12 Snatches (45/35) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 10 Snatches (55/45) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 8 Snatches (65/55) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 6 Snatches (75/65) 8 Bar Facing Burpees 2 Rounds 8 Box Jumps 4 Snatches (85/75) 8 Bar Facing Burpees |
2.3.21
|
Rx/Unloaded
12 Minute AMRAP 6 HSPU 8 Toes to Bar 48 Double Unders |
MRx
12 Minute AMRAP 6 KB Strict Press (35/20) 8 Knees to 90 48 Single Unders |
2.2.21
|
Rx
Part A 1-1-1-1-1 Back Squat Part B E2MOM for 10 Minutes 4 Back Squats @ 85-90% 1 RM |
Unloaded
Part A 10 Min AMRAP 30 Lunge Steps 25 Situps 20 Pushups Part B E2MOM for 10 Minutes 12 Goblet Squats (53/35) |
2.1.21
|
Rx
50 Reps 1 DB Burpee (50/35) 1 DB Power Clean 1 DB Push Press At the start of each minute 3 Strict Pullups Rx+ 1 Bar Muscle Up instead of Pullups |
MRx
50 Reps 1 DB Burpee (35/20) 1 DB Power Clean 1 DB Push Press At the start of each minute 3 Strict Pullups |
Unloaded
50 Reps 1 DB Burpee (25/15) 1 DB Power Clean 1 DB Push Press At the start of each minute 3 Strict Pullups |
1.30.21
|
Rx
E4MOM for 20 Minutes 20/15 Cal Row 40 Double Unders 7 Front Squats (165/115) Max 3 minutes work, want at least 1 minute rest |
MRx
E4MOM for 20 Minutes 20/15 Cal Row 40 Single Unders 7 Front Squats (135/95) Max 3 minutes work, want at least 1 minute rest |
Unloaded
E4MOM for 20 Minutes 20/15 Cal Row 40 Double Unders 7 Front Squats (45/35) Max 3 minutes work, want at least 1 minute rest |
1.29.21
|
Rx
TABATA Pullups DB Bench Press (50/35) Alt Arm DB Snatch (50/35) Bike Cals |
MRx
TABATA Strict Pullups DB Bench Press (35/20) Alt Arm DB Snatch (35/20) Bike Cals |
Unloaded
TABATA Pullups DB Bench Press (25/15) Alt Arm DB Snatch (25/15) Bike Cals |
1.27.21
|
Rx
5 Squat Snatches (115/85) 10 Floor Wipers 4 Squat Snatches 10 Floor Wipers 3 Squat Snatches 10 Floor Wipers 2 Squat Snatches 10 Floor Wipers 1 Squat Snatch |
MRx
5 Squat Cleans (115/85) 10 Floor Wipers 4 Squat Cleans 10 Floor Wipers 3 Squat Cleans 10 Floor Wipers 2 Squat Cleans 10 Floor Wipers 1 Squat Clean |
Unloaded
5 Squat Snatches (45/35) 10 Floor Wipers 4 Squat Snatches 10 Floor Wipers 3 Squat Snatches 10 Floor Wipers 2 Squat Snatches 10 Floor Wipers 1 Squat Snatch |
1.26.21
|
Rx
50 Mountain Climbers 40 Ring Rows 30 Leg Throw Downs 20 Pistols 10 Strict HSPU 5 Ring Muscle Ups EMOM 7/5 Bike Cals |
MRx
50 Mountain Climbers 40 Ring Rows 30 Leg Throw Downs 20 Single Leg Box Squats 10 KB Strict Press (35/20) 5 Strict Pullups 5 Ring Pushups EMOM 7/5 Bike Cals |
Unloaded
50 Mountain Climbers 40 Ring Rows 30 Leg Throw Downs 20 Pistols 10 Strict HSPU 5 Ring Muscle Ups EMOM 7/5 Bike Cals |
1.25.21
|
Rx
21-15-9 Wall Balls (20/14) Pullups Thrusters (95/65) Box Jumps KB Swings (53/35) |
MRx
21-15-9 Wall Balls (16/12) Jumping Pullups Thrusters (75/55) Box Jumps KB Swings (44/25) |
Unloaded
21-15-9 Wall Balls (14/10) Pullups Thrusters (45/35) Box Jumps KB Swings (35/20) |
1.23.21
|
Rx
Part A) 10 Minutes 3-3-3-3 Clean Part B) 10 Minute AMRAP 6 DB Push Press (35/25) 6 Alt DB Lunges (Farmer's) 6/4 Cal Bike Arms Only |
MRx
Part A) 10 Minutes 3-3-3-3 Clean Part B) 10 Minute AMRAP 6 DB Push Press (30/20) 6 Alt DB Lunges (Farmer's) 6/4 Cal Bike Arms Only |
Unloaded
Part A) 10 Minute AMRAP 10 Squat Cleans (45/35) 10 Bicycle Situps Part B) 10 Minute AMRAP 6 DB Push Press (25/15) 6 Alt DB Lunges (Farmer's) 6/4 Cal Bike Arms Only |
1.22.21
|
Rx
Teams of 3 15 Minute AMRAP 10 Burpee Box Jump Overs Weight Plate Hops (45/25) Ski Erg Cals |
MRx
Teams of 3 15 Minute AMRAP 10 Burpee Box Step Overs Weight Plate Hops (25/10) Ski Erg Cals |
All teammates work or rest at the same time. When one athlete finishes the BBJO, the teammates rotate spots.
Team score is the total calories on erg.
Team score is the total calories on erg.
1.20.21
|
Rx
15-9-5 Deadlifts (245/165) Toes to Bar |
MRx
15-9-5 Deadlifts (165/115) Knees to 90 |
Unloaded
15-9-5 Deadlifts (115/85) Toes to Bar |
1.19.21
|
Rx
4 Rds 5 Lungesters (95/65) 20 Situps 30 Double Unders 500m Row |
MRx
4 Rds 5 Lungesters (75/55) 20 Situps 60 Single Unders 500m Row |
Unloaded
4 Rds 5 Lungesters (45/35) 20 Situps 30 Double Unders 500m Row |
1.18.21
Rx/MRx/Unloaded
20 Minute Cap
15-1
Alt Leg Vups
Burpees
15 Alt Leg Vups and 1 Burpee, 14 Alt Leg Vups and 2 Burpees.....
Then max cals on assault bike with remaining time.
20 Minute Cap
15-1
Alt Leg Vups
Burpees
15 Alt Leg Vups and 1 Burpee, 14 Alt Leg Vups and 2 Burpees.....
Then max cals on assault bike with remaining time.
1.16.21
|
Rx
500m Row 15 C&J (135/95) 3 Rope Climbs 500m Row 12 C&J 2 Rope Climbs 500m Row 9 C&J 1 Rope Climb |
MRx
500m Row 15 C&J (95/65) 6 Rope Pull Ups 500m Row 12 C&J 4 Rope Pull Ups 500m Row 9 C&J 2 Rope Pull Ups |
Unloaded
500m Row 15 C&J (45/35) 3 Rope Climbs 500m Row 12 C&J 2 Rope Climbs 500m Row 9 C&J 1 Rope Climb |
1.15.21
|
Rx
3 Rds for Max Reps 1:00 Jumping Squats 1:00 Single Arm KB Push Press (53/35) 1:00 Box Jump Overs 1:00 KB Swings 1:00 Rest |
MRx
3 Rds for Max Reps 1:00 Air Squats 1:00 Single Arm KB Push Press (44/25) 1:00 Box Step Overs 1:00 KB Swings 1:00 Rest |
Unloaded
3 Rds for Max Reps 1:00 Jumping Squats 1:00 Single Arm KB Push Press (35/20) 1:00 Box Jump Overs 1:00 KB Swings 1:00 Rest |
1.13.21
|
Rx
JT 21-15-9 HSPU Ring Dips Push Ups |
MRx
JT 21-15-9 KB Strict Press (35/20) Horn Dips Push Ups |
Unloaded
JT 21-15-9 HSPU Ring Dips Push Ups |
1.12.21
|
Rx
Part A 8 Min EMOM 3 Tempo Front Squats 3232 @65% 1RM Part B 8 Minute AMRAP 8 Hang Squat Cleans (115/85) 50 Double Unders |
MRx
Part A 8 Min EMOM 3 Tempo Front Squats 3232 @65% 1RM Part B 8 Minute AMRAP 8 Hang Squat Cleans (95/65) 50 High Knee Jump Ropes |
Unloaded
Part A 8 Min EMOM 3 Tempo Front Squats 3232 (45/35) Part B 8 Minute AMRAP 8 Hang Squat Cleans (45/35) 50 Double Unders |
1.11.21
Rx/MRx/Unloaded
E3MOM for 18 minutes
150m Ski Erg
20 Vups
10 Pushups
E3MOM for 18 minutes
150m Ski Erg
20 Vups
10 Pushups
1.9.21
|
Rx
Kelly Brown WOD 5 Rounds for Time 440 meter Row 10 Box Jumps (30/24) 10 Deadlifts (275/185) 10 Wall Ball (30/20) |
MRx
Kelly Brown WOD 5 Rounds for Time 440 meter Row 10 Box Jumps (24/20) 10 Deadlifts (185/125) 10 Wall Ball (20/14) |
Unloaded
Kelly Brown WOD 5 Rounds for Time 440 meter Row 10 Box Jumps (24/20) 10 Deadlifts (135/95) 10 Wall Ball (16/12) |
1.8.21
1.6.21
|
Rx
15 Minute AMRAP 15 Push Press (85/55) from Back 15 SDHP 15 Knees to Elbows |
MRx
15 Minute AMRAP 15 Push Press (65/45) from Back 15 SDHP 15 Knees to 90 |
Unloaded
15 Minute AMRAP 15 Push Press (45/35) from Back 15 SDHP 15 Knees to 90 |
1.5.21
|
Rx/MRx
CrossFit Total Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 |
Unloaded
29 Minute AMRAP 5 Shoulder Press 25 Situps 10 Back Squats 25 Situps 15 Deadlifts 25 Situps |
1.4.21
|
Rx
AMRAP 4 Minutes 9 Burpee Pullups 21 OH Squats (95/65) Rest 4:00 AMRAP 4 Minutes 6 Burpee Pullups 15 OH Squats (115/75) Rest 4:00 AMRAP 4 Minutes 3 Burpee Pullups 9 OH Squats (135/95) |
MRx
AMRAP 4 Minutes 9 Burpee Pullups 21 Front Squats (95/65) Rest 4:00 AMRAP 4 Minutes 6 Burpee Pullups 15 Front Squats (115/75) Rest 4:00 AMRAP 4 Minutes 3 Burpee Pullups 9 Front Squats (135/95) |
Unloaded
AMRAP 4 Minutes 9 Burpee Pullups 21 OH Squats (45/35) Rest 4:00 AMRAP 4 Minutes 6 Burpee Pullups 15 OH Squats (55/45) Rest 4:00 AMRAP 4 Minutes 3 Burpee Pullups 9 OH Squats (65/55) |
1.2.21
|
Rx
4 Rounds 25 Med Ball Cleans (25/16) 5 Bar Muscle Ups |
MRx
4 Rounds 25 Med Ball Cleans (20/14) 5 Seated Pull Ups 5 Jumps to Front Support |
Unloaded
4 Rounds 25 Med Ball Cleans (16/12) 5 Seated Pull Ups 5 Jumps to Front Support |
12.30.20
|
Rx
20 Min AMRAP 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps 40 Pullups 30 Burpees 30 Knees to Elbows 20 Cleans (135/95) 20 Jerks (135/95) 10 Snatches (135/95) 10 Muscle Ups |
MRx
20 Min AMRAP 50 Wall Balls (16/12) 50 Single Unders 40 Box Steps 30 Burpees 30 Knees to 90 20 Cleans (115/75) 20 Jerks (115/75) 20 Strict Pullups |
Unloaded
20 Min AMRAP 50 Wall Balls (14/10) 50 Single Unders 40 Box Steps 30 Burpees 30 Knees to 90 20 Cleans (45/35) 20 Jerks (45/35) 20 Strict Pullups |
12.29.20
|
Rx
TABATA - rotate every 30 seconds Ski Erg Cals Parallette Jump Throughs Handstand Push Ups Seated Leg Raises |
MRx
TABATA - rotate every 30 seconds Ski Erg Cals Box Jump Throughs Push Ups Seated Leg Raises |
12.28.20
|
Rx
50 KB Snatches (53/35) 50 SDHP 50 Weighted Step Ups 50 Single Leg DL EMOM 4 Candlestick Jumps |
MRx/Unloaded
50 KB Cleans (44/25) 50 SDHP 50 Weighted Step Ups 50 Single Leg DL EMOM 4 Candlestick Jumps |
12.26.20
12 Days of Christmas WOD
|
Rx
1 Rope Climb 2 Wall Walks 3 Devil's Press (50/35) 4 Med Ball Cleans (20/14) 5 Candlestick Jumps 6 HS Walk Sections of Gymnastics Floor 7 Burpees 8 KB Swings (53/35) 9 Wall Balls (20/14) 10 Cal Row 11 Toes to Bar 12 Turkish Getups (53/35) |
MRx
1 Strict Pullup plus 1 Knees to 90 2 Inchworm Pushups 3 Devil's Press (35/20) 4 Med Ball Cleans (16/12) 5 Candlestick Jumps 6 Plank Circle Drags 7 Burpees 8 KB Swings (44/25) 9 Wall Balls (16/12) 10 Cal Row 11 Knees to 90 12 Turkish Getups (44/25) |
Unloaded
1 Rope Climb 2 Wall Walks 3 Devil's Press (25/15) 4 Med Ball Cleans (14/10) 5 Candlestick Jumps 6 Plank Circle Drags 7 Burpees 8 KB Swings (35/20) 9 Wall Balls (14/10) 10 Cal Row 11 Knees to 90 12 Turkish Getups (35/20) |
12.23.20
|
Rx
5 Rounds 5 Snatches (75/55) 10 OH Alt Lunge Steps 15 Bar Hopping Burpees |
MRx
5 Rounds 5 Cleans (75/55) 10 FR Alt Lunge Steps 15 Bar Stepping Burpees |
Unloaded
5 Rounds 5 Snatches (45/35) 10 OH Alt Lunge Steps 15 Bar Hopping Burpees |
12.22.20
RxMRx/Unloaded
30 Min Cap
200/140 Calories on Assault Bike
Every 3 Minutes on the Minute do the following:
5 Pullups, 10 Pushups, 15 Squats
30 Min Cap
200/140 Calories on Assault Bike
Every 3 Minutes on the Minute do the following:
5 Pullups, 10 Pushups, 15 Squats
12.21.20
|
Rx
10 Min AMRAP 6 Squat Cleans (115/75) 12 Pullups 24 Double Unders |
MRx
10 Min AMRAP 6 Squat Cleans (95/65) 6 Strict Pullups 24 Double Unders |
Unloaded
10 Min AMRAP 6 Squat Cleans (45/35) 12 Pullups 24 Double Unders |
12.19.20
|
Rx
10 Strict HSPU 20 Ring Dips 30 Chin Ups 40 Hollow Rocks 50 Arch Rocks 60 Bicycles 70 Jumping Lunges 80 Plank Toe Touches 90 Air Squats 1:00 Plank Hold |
MRx
1:00 HS Hold 20 Box Dips 30 Chin Ups 40 Hollow Rocks 50 Arch Rocks 60 Bicycles 70 Alt Lunge Steps 80 Plank Toe Touches 90 Air Squats 1:00 Plank Hold |
Unloaded
10 Strict HSPU 20 Ring Dips 30 Chin Ups 40 Hollow Rocks 50 Arch Rocks 60 Bicycles 70 Jumping Lunges 80 Plank Toe Touches 90 Air Squats 1:00 Plank Hold |
12.18.20
|
Rx/Unloaded
20 Minute AMRAP with a partner Alternate movements 3, 6, 9, 12, 15, 18, 21... Bike Cals Toes to Bar Box Jumps |
MRx
20 Minute AMRAP with a partner Alternate movements 3, 6, 9, 12, 15, 18, 21... Bike Cals Knees to 90 Box Steps |
12.16.20
|
Rx
E4MOM for 24 Minutes 6 Deadlifts (225/155) 180 High Knee Jump Ropes |
MRx
E4MOM for 24 Minutes 6 Deadlifts (185/115) 180 High Knee Jump Ropes |
Unloaded
E4MOM for 24 Minutes 6 Deadlifts (75/55) 180 High Knee Jump Ropes |
12.15.20
|
Rx
5-10-15-20-15-10-5 Floor Wipers (95/65) Floor Press Bent over rows |
MRx
5-10-15-20-15-10-5 Floor Wipers (75/55) Floor Press Bent over rows |
Unloaded
5-10-15-20-15-10-5 Floor Wipers - no weight, use rack DB Floor Press (25/15) DB Bent over rows |
12.14.20
|
Rx
15 Minute AMRAP 20 FR Alt Lunge Steps (95/65) 40 Double Unders |
MRx
15 Minute AMRAP 20 FR Alt Lunge Steps (75/55) 40 High Knee Jump Ropes |
Unloaded
15 Minute AMRAP 20 FR Alt Lunge Steps (45/35) 40 Double Unders |
12.12.20
|
Rx
15 Clusters (115/75) Then 3 Rounds 21/15 Bike Cals 15 Chest to Bar Pullups Then 15 Clusters |
MRx
15 Clusters (95/65) Then 3 Rounds 21/15 Bike Cals 15 Jumping Chest to Bar Pullups Then 15 Clusters |
Unloaded
15 Clusters (45/35) Then 3 Rounds 21/15 Bike Cals 15 Pullups Then 15 Clusters |
12.11.20
|
Rx
15 Minute Cap 5 Rounds 20 Front Squats (135/95) 20 Toes to Bar |
MRx
15 Minute Cap 5 Rounds 20 Front Squats (115/75) 20 Knees to 90 |
Unloaded
15 Minute Cap 5 Rounds 20 Front Squats (45/35) 20 Toes to Bar |
12.9.20
|
Rx
DIANE 21-15-9 Deadlifts (225/155) HSPU |
MRx
DIANE 21-15-9 Deadlifts (185/115) Seated DB Floor Press (35/20) |
Unloaded
DIANE 21-15-9 Deadlifts (95/65) Seated DB Floor Press (25/15) |
12.8.20
|
Rx/MRx
5-3-2-1-1-1-1 Jerk |
Unloaded
21 Minute AMRAP 10 DB Jerks (30/20) 20 Pushups 30 Plank to Tuck Jumps 40 Tuck ups |
12.7.20
Rx/MRx/Unloaded
60/42 Bike Cals
750/600m Row
60 Air Squats
40/28 Bike Cals
500/400m Row
40 Air Squats
20/14 Bike Cals
250/200m Row
20 Air Squats
60/42 Bike Cals
750/600m Row
60 Air Squats
40/28 Bike Cals
500/400m Row
40 Air Squats
20/14 Bike Cals
250/200m Row
20 Air Squats
12.5.20
|
Rx
Fight Gone Bad 3 Rounds For Reps 1:00 Wall Balls (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps 1:00 Push Press (75/55) 1:00 Row Cals 1:00 Rest |
MRx
Fight Gone Bad 3 Rounds For Reps 1:00 Wall Balls (16/12) 1:00 SDHP (55/45) 1:00 Box Steps 1:00 Push Press (55/45) 1:00 Row Cals 1:00 Rest |
Unloaded
Fight Gone Bad 3 Rounds For Reps 1:00 Wall Balls (14/10) 1:00 SDHP (45/35) 1:00 Box Jumps 1:00 Push Press (45/35) 1:00 Row Cals 1:00 Rest |
12.4.20
|
Rx
5 Rounds 12 Alt arm DB Snatch (50/35) 4 Squat Cleans (165/115) 73 Backward Rope Jumps |
MRx
5 Rounds 12 Alt arm DB Snatch (35/20) 4 Squat Cleans (115/75) 73 Single Unders |
Unloaded
5 Rounds 12 Alt arm DB Snatch (25/15) 4 Squat Cleans (45/35) 73 Backward Rope Jumps |
12.2.20
|
Rx/Unloaded
2000m Row EMOM - do 5 rower hopping burpees |
MRx
2000m Row EMOM - do 5 rower stepping burpees |
12.1.20
|
Rx
TABATA L Holds on Parallettes Bulgarian Split Squat (53/35) - L Hand Release Pushups Bulgarian Split Squat (53/35) - R |
MRx
TABATA Tuck Holds on Parallettes Bulgarian Split Squat (44/25) - L Hand Release Pushups Bulgarian Split Squat (44/25) - R |
Unloaded
TABATA Tuck Holds on Parallettes Bulgarian Split Squat (35/20) - L Hand Release Pushups Bulgarian Split Squat (35/20) - R |
11.30.20
|
Rx
0-4 Minutes 2 Rounds 6 Squat Snatches (95/65) 4 Burpee Box Jumps 20 Double Unders 4-8 Minutes 2 Rounds 4 Squat Snatches (115/85) 4 Burpee Box Jumps 40 Double Unders 8-12 Minutes 2 Rounds 2 Squat Snatches (135/95) 4 Burpee Box Jumps 60 Double Unders |
MRx
0-4 Minutes 2 Rounds 6 Squat Cleans (95/65) 4 Burpee Box Jumps 20 Double Unders 4-8 Minutes 2 Rounds 4 Squat Cleans (115/85) 4 Burpee Box Jumps 40 Double Unders 8-12 Minutes 2 Rounds 2 Squat Cleans (135/95) 4 Burpee Box Jumps 60 Double Unders |
Unloaded
0-4 Minutes 2 Rounds 6 Squat Snatches (45/35) 4 Burpee Box Jumps 20 Double Unders 4-8 Minutes 2 Rounds 4 Squat Snatches (45/35) 4 Burpee Box Jumps 40 Double Unders 8-12 Minutes 2 Rounds 2 Squat Snatches (45/35) 4 Burpee Box Jumps 60 Double Unders |
11.28.20
|
Rx
With a Partner 2 Rounds A) 500m Row B) 500m Row A) 10 Mat Pushes B) 10 Mat Pushes A) 40/28 cal Bike B) 40/28 cal Bike A) 21 Thrusters (115/75) B) 21 Thrusters (115/75) A) 21 Toes to Bar B) 21 Toes to Bar 22 Minute time cap |
MRx
With a Partner 2 Rounds A) 500m Row B) 500m Row A) 10 Mat Pushes B) 10 Mat Pushes A) 40/28 cal Bike B) 40/28 cal Bike A) 21 Thrusters (95/65) B) 21 Thrusters (95/65) A) 21 Knees to 90 B) 21 Knees to 90 22 Minute time cap |
Unloaded
With a Partner 2 Rounds A) 500m Row B) 500m Row A) 10 Mat Pushes B) 10 Mat Pushes A) 40/28 cal Bike B) 40/28 cal Bike A) 21 Thrusters (45/35) B) 21 Thrusters (45/35) A) 21 Knees to 90 B) 21 Knees to 90 22 Minute time cap |
11.27.20
|
Rx
Part A) 9 Min EMOM 1 pause back squat - 2 second pause at bottom 1 back squat Sets 1, 2, 3 @ 60% Sets 4, 5, 6 @ 65% Sets 7, 8, 9 @ 70% Part B) 9 Min AMRAP 10 Back Squats @ 50% 10 Candlestick Jumps |
MRx
Part A) 9 Min EMOM 1 pause back squat - 2 second pause at bottom 1 back squat Sets 1, 2, 3 @ 60% Sets 4, 5, 6 @ 65% Sets 7, 8, 9 @ 70% Part B) 9 Min AMRAP 10 Back Squats @ 50% 10 Candlestick Jumps |
Unloaded
Part A) 9 Min EMOM 10 SDHP (30/20) 10 KB Swings Part B) 9 Min AMRAP 10 Back Squats (45/35) 10 Candlestick Jumps |
11.26.20
|
Rx
70 lunge steps 60 back extensions 50 wall balls (20/14) 40 kb swings (53/35) 30 alt arm db snatch (50/35) 20 strict pullups 10 goddessmakers (50/35) Every 2 minutes on the minute - do 5 burpees |
MRx
70 lunge steps 60 back extensions 50 wall balls (16/12) 40 kb swings (44/25) 30 alt arm db snatch (35/20) 20 strict pullups 10 goddessmakers (35/20) Every 2 minutes on the minute - do 5 burpees |
MRx
70 lunge steps 60 back extensions 50 wall balls (14/10) 40 kb swings (35/20) 30 alt arm db snatch (25/15) 20 strict pullups 10 goddessmakers (25/15) Every 2 minutes on the minute - do 5 burpees |
11.25.20
|
Rx
5-10-15 Clean & Jerks (135/95) Bar Facing Burpees |
MRx
5-10-15 Clean & Jerks (115/75) Bar Facing Burpees |
Unloaded
5-10-15 Clean & Jerks (45/35) Bar Facing Burpees |
11.24.20
|
Rx
1000m Row then 3 Rounds 12 Ring Dips 24 Handstand Shoulder Taps then 1000m Row |
MRx
1000m Row then 3 Rounds 12 Box Dips 48 Plank Shoulder Taps then 1000m Row |
Unloaded
1000m Row then 3 Rounds 12 Box Dips 24 Handstand Shoulder Taps then 1000m Row |
11.23.20
|
Rx
15 Minute AMRAP 30 Alt Arm DB Snatches (50/35) 15 Box Jumps 5 Wall Walks |
MRx
15 Minute AMRAP 30 Alt Arm DB Snatches (35/20) 15 Box Step Ups 5 Inchworm Pushups |
Unloaded
15 Minute AMRAP 30 Alt Arm DB Snatches (25/15) 15 Box Step Ups 5 Inchworm Pushups |
11.21.20
|
Rx
12 Minute AMRAP 5 Man makers (50/35) 10 Knees to Elbows |
MRx
12 Minute AMRAP 5 Man makers (35/20) 10 Knees to 90 |
Unloaded
12 Minute AMRAP 5 Man makers (25/15) 10 Knees to 90 |
11.20.20
|
Rx
2:00 Ski Erg for Cals 1:00 Rest 2:00 Ring Muscle Ups 1:00 Rest 2:00 Double Unders 1:00 Rest 2:00 Grasshoppers 1:00 Rest 2:00 Row for Cals *score is total reps for each move |
MRx
2:00 Ski Erg for Cals 1:00 Rest 2:00 Pullups 1:00 Rest 2:00 Single Unders 1:00 Rest 2:00 Grasshoppers 1:00 Rest 2:00 Row for Cals *score is total reps for each move |
Unloaded
2:00 Ski Erg for Cals 1:00 Rest 2:00 Pullups 1:00 Rest 2:00 Single Unders 1:00 Rest 2:00 Grasshoppers 1:00 Rest 2:00 Row for Cals *score is total reps for each move |
11.18.20
|
Rx
With a partner 100 Wall Balls (25/16) 100 Box Jump Overs 100 Burpees 100 Box Jump Overs 100 Wall Balls |
MRx
With a partner 100 Wall Balls (20/14) 100 Box Step Overs 100 Burpees 100 Box Step Overs 100 Wall Balls |
Unloaded
With a partner 100 Wall Balls (16/12) 100 Box Jump Overs 100 Burpees 100 Box Jump Overs 100 Wall Balls |
11.17.20
|
Rx/Unloaded
50 Lunges 40 Situps 30 Back Extensions 20 Leg throw downs 10 Ring Rows 10 Plank Pushups 10 Ring Rows 20 Leg throw downs 30 Back Extensions 40 Situps 50 Lunges |
MRx
50 Lunges 40 Situps 30 Back Extensions 20 Leg throw downs 10 Ring Rows 10 Pushups 10 Ring Rows 20 Leg throw downs 30 Back Extensions 40 Situps 50 Lunges |
11.16.20
|
Rx
Cards Diamonds = Tuck Ups Hearts = Push Press (95/65) Spades = High Knee Jump Rope Clubs = Med Ball Cleans (20/14) Aces = 6 Turkish Get Ups (53/35) |
MRx
Cards Diamonds = Tuck Ups Hearts = Push Press (75/55) Spades = High Knee Jump Rope Clubs = Med Ball Cleans (16/12) Aces = 6 Turkish Get Ups (35/20) |
Unloaded
Cards Diamonds = Tuck Ups Hearts = Push Press (45/35) Spades = High Knee Jump Rope Clubs = Med Ball Cleans (14/10) Aces = 6 Turkish Get Ups (25/15) |
11.14.20
|
Rx
7 Minutes of Burpees 3 Minute Rest 7 Minutes Double Unders |
MRx/Unloaded
7 Minutes of Burpees 3 Minute Rest 7 Minutes Single Unders |
11.13.20
|
Rx
21-15-9 Thrusters (95/65) Pullups |
MRx
21 Thrusters (65/45) 15 Strict Pullups 15 Thrusters 9 Strict Pullups 9 Thrusters 5 Strict Pullups |
Unloaded
21-15-9 Thrusters (45/35) Pullups |
11.11.20
|
Rx
4 Rounds 1:00 Ski Erg Cals 1:00 Jerks (135/95) 1:00 Weight Plate Situps (25/15) 1:00 Rope Climbs 1:00 Rest |
MRx
4 Rounds 1:00 Ski Erg Cals 1:00 Jerks (115/75) 1:00 Weight Plate Situps (15/10) 1:00 Knees to 90/Pullups 1:00 Rest |
MRx
4 Rounds 1:00 Ski Erg Cals 1:00 Jerks (45/35) 1:00 Weight Plate Situps (15/10) 1:00 Knees to 90/Pullups 1:00 Rest |
11.10.20
Rx/MRx/Unloaded
16 Min AMRAP
20 Side Bridges - L
20 Side Bridges - R
40 Situps
40 Plank Toe Touches
60 Double Unders
60 Lunge Steps
16 Min AMRAP
20 Side Bridges - L
20 Side Bridges - R
40 Situps
40 Plank Toe Touches
60 Double Unders
60 Lunge Steps
11.9.20
|
Rx
7 Rounds 9 Snatches (75/55) 15 OH Squats |
MRx
7 Rounds 9 Cleans (75/55) 15 Front Squats |
Unloaded
Choose either of the options and use 45/35 |
11.7.20
|
Rx
10 DB Facing Burpees 9 DB Thrusters (50/35) 10 DB Facing Burpees 15 DB Thrusters 10 DB Facing Burpees 21 DB Thrusters 10 DB Facing Burpees |
MRx
10 DB Facing Burpees 9 DB Thrusters (35/20) 10 DB Facing Burpees 15 DB Thrusters 10 DB Facing Burpees 21 DB Thrusters 10 DB Facing Burpees |
Unloaded
10 DB Facing Burpees 9 DB Thrusters (25/15) 10 DB Facing Burpees 15 DB Thrusters 10 DB Facing Burpees 21 DB Thrusters 10 DB Facing Burpees |
11.6.20
13 Minute AMRAP
4 of each, 8 of each, 12, 16, 20, 24....
Score is total reps
4 of each, 8 of each, 12, 16, 20, 24....
Score is total reps
|
Rx
Pullups Pistols Alternating DB hang clean and jerks (50/35) |
MRx
Jumping Pullups Lunge Steps Alternating DB hang clean and jerks (35/20) |
Unloaded
Jumping Pullups Lunges Alternating DB hang clean and jerks (25/15) |
11.4.20
|
Rx
1-1-1-1-1 Clean 6 Min AMRAP 6 Cleans @ 65% 1rm 12 Box Jumps |
MRx
1-1-1-1-1 Clean 6 Min AMRAP 6 Cleans @ 65% 1rm 12 Box Step Ups |
Unloaded
12 Min ALT EMOM 20 Situps 10 Pushups 6 Min AMRAP 6 Cleans 45/35 12 Box Jumps |
11.3.20
|
Rx
TABATA L Hold on parallettes Bike cals Inverted hang on rings Jumping Squats |
MRx
TABATA L Hold on parallettes Bike cals Inverted hang on rings Air Squats |
11.2.20
|
Rx
3 Rounds 15 Deadlifts (225/155) 15 HSPU EMOM 30 Double Unders |
MRx
3 Rounds 15 Deadlifts (175/125) 15 Strict DB Press (30/20) EMOM 30 Single Unders |
Unloaded
3 Rounds 15 Deadlifts (95/65) 15 Strict DB Press (25/15) EMOM 30 Single Unders |
10.31.20
|
Rx
18 Minute AMRAP Teams of 3 15 Bench Press (95/65) Mat Pushes Burpees |
MRx
18 Minute AMRAP Teams of 3 15 Bench Press (75/55) Mat Pushes Burpees |
Unloaded
18 Minute AMRAP Teams of 3 15 Bench Press (45/35) Mat Pushes Burpees |
10.30.20
Rx/MRx/Unloaded
BASELINE
500 meter Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
BASELINE
500 meter Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
10.28.20
|
Rx
50/40 Cal Row 50 Shoulder Press (45/35) 50 Front Rack Lunges 200 Double Unders 50 Front Rack Lunges 50 Shoulder Press 50/35 Cal Bike |
MRx/Unloaded
50/40 Cal Row 30 Push Press (45/35) 30 Front Rack Lunges 300 Single Unders 30 Front Rack Lunges 30 Push Press 50/35 Cal Bike |
10.27.20
|
Rx
7 Rounds 9 Toes to Bar 15 Wall Balls (20/14) |
MRx
7 Rounds 9 Knees to 90 15 Wall Balls (16/12) |
Unloaded
7 Rounds 9 Knees to 90 15 Wall Balls (14/10) |
10.26.20
|
Rx
20 Min AMRAP With a partner 60 Back Extensions 50 Vups 40 Jumping Squats 30 Bicycle SItups 20 HSPU 10 Pushups *one partner works while the other does 250m on rower or ski erg Rx
20 Min AMRAP With a partner 60 Back Extensions 50 Vups 40 Jumping Squats 30 Bicycle SItups 20 HSPU 10 Pushups *one partner works while the other does 250m on rower or ski erg |
MRx
20 Min AMRAP With a partner 60 Back Extensions 50 Vups 40 Air Squats 30 Bicycle Situps 20 Seated Floor Press (25/15) 10 Pushups *one partner works while the other does 200m on rower or ski erg |
Unloaded
20 Min AMRAP With a partner 60 Back Extensions 50 Vups 40 Jumping Squats 30 Bicycle Situps 20 Seated Floor Press (25/15) 10 Pushups *one partner works while the other does 200m on rower or ski erg |
10.24.20
|
Rx
9 Rounds 7 Burpees 5 Thrusters (115/75) 3 Bar Muscle Ups |
MRx
9 Rounds 7 Burpees 5 Thrusters (75/55) 15 Slam Balls (30/20) |
Unloaded
9 Rounds 7 Burpees 5 Thrusters (45/35) 15 Slam Balls (20/10) |
10.23.20
|
Rx
60/42 Cal Bike 10 DB Hang Clean & Jerk (35/25) Farmer Carry to building and back 40/28 Cal Bike 15 DB Hang C&J Farmer Carry 20/14 Cal Bike 20 DB Hang C&J Farmer Carry |
MRx
60/42 Cal Bike 10 DB Hang Clean & Jerk (30/20) Farmer Carry to building and back 40/28 Cal Bike 15 DB Hang C&J Farmer Carry 20/14 Cal Bike 20 DB Hang C&J Farmer Carry |
Unloaded
60/42 Cal Bike 10 DB Hang Clean & Jerk (25/15) Farmer Carry to building and back 40/28 Cal Bike 15 DB Hang C&J Farmer Carry 20/14 Cal Bike 20 DB Hang C&J Farmer Carry |
10.21.20
|
Rx
10 Power Cleans (155/105) 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats |
MRx
10 Power Cleans (115/75) 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats |
Unloaded
10 Power Cleans (45/35) 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats |
10.20.20
|
Rx
10 Min AMRAP 10 Hang Squat Snatches (75/55) 30 Double Unders |
MRx
10 Min AMRAP 10 Hang Squat Cleans (75/55) 30 Double Unders |
Unloaded
10 Min AMRAP 10 Hang Squat Snatches (45/35) 30 Double Unders |
10.19.20
|
Rx
5 Rounds for Time 8 Deadlifts (225/155) 10 Strict Pullups 15 Situps 21/15 21/15 Cal Row (15/12 Cal Bike) |
MRx
5 Rounds for Time 8 Deadlifts (175/125) 10 Strict Pullups 15 Situps 21/15 21/15 Cal Row (15/12 Cal Bike) |
Unloaded
5 Rounds for Time 8 Deadlifts (115/85) 10 Strict Pullups 15 Situps 21/15 21/15 Cal Row (15/12 Cal Bike) |
10.17.20
|
Rx
2 Rounds - 25 Minute Cap 20 Push Press (115/85) 30 Single DB Box Steps (50/35) 40 Burpees 50/35 Cal Row (35/24 Bike Cals) |
MRx
2 Rounds - 25 Minute Cap 20 Push Press (95/65) 30 Single DB Box Steps (35/20) 40 Burpees 50/35 Cal Row (35/24 Bike Cals) |
Unloaded
2 Rounds - 25 Minute Cap 20 Push Press (45/35) 30 Single DB Box Steps (25/15) 40 Burpees 50/35 Cal Row (35/24 Bike Cals) |
10.16.20
|
Rx
7 Min EMOM 30 seconds to change weight 10 Minute total for WOD Max Thrusters Minute 1 @ 115/85 Minute 2 @ 135/95 Minute 3 @ 155/105 Minute 4 @ 155/105 Minute 5 @ 155/105 MInute 6 @ 135/95 Minute 7 @ 115/85 |
MRx
7 Min EMOM 30 seconds to change weight 10 Minute total for WOD Max Thrusters Minute 1 @ 75/55 Minute 2 @ 95/65 Minute 3 @ 105/75 Minute 4 @ 105/75 Minute 5 @ 105/75 MInute 6 @ 95/65 Minute 7 @ 75/55 |
Unloaded
7 Rounds 1:00 5 Thrusters (45/35) and 100m Run :30 plank hold |
10.14.20
|
Rx
12 minute cap with partner 120/100 bike cals Emom 5 snatches (115/75) Then AMRAP pushups |
MRx
12 minute cap with partner 120/100 bike cals Emom 5 cleans (115/75) Then AMRAP pushups |
Unloaded
12 minute cap with partner 120/100 bike cals Emom 5 snatches (45/35) Then AMRAP pushups |
Minute 1: Partner A does 5 barbell movements and then rides the bike for the remainder of the minute. Partner B rests.
Minute 2: Partner B does 5 barbell movements and then rides the bike for the remainder of the minute. Partner A rests.
Continue this pattern until 120 cals (men), 100 cals (women), 110 cals (coed) are achieved. If there is time remaining, partners will do AMRAP pushups, one person working at a time, until time is up.
Minute 2: Partner B does 5 barbell movements and then rides the bike for the remainder of the minute. Partner A rests.
Continue this pattern until 120 cals (men), 100 cals (women), 110 cals (coed) are achieved. If there is time remaining, partners will do AMRAP pushups, one person working at a time, until time is up.
10.13.20
Rx/MRx/Unloaded
1 to 10 to 1 Reps
Burpees
Mountain Climbers
Situps
Round 1
1 Burpee
2 Mountain Climbers
3 Situps
Round 2
2 Burpees
4 Mountain Climbers
6 Situps
.......
Round 10
10 Burpees
20 Mountain Climbers
30 Situps
Then back down.
1 to 10 to 1 Reps
Burpees
Mountain Climbers
Situps
Round 1
1 Burpee
2 Mountain Climbers
3 Situps
Round 2
2 Burpees
4 Mountain Climbers
6 Situps
.......
Round 10
10 Burpees
20 Mountain Climbers
30 Situps
Then back down.
10.12.20
|
Rx
4 Rounds for Time 30 Lunge Steps 30 Wall balls (20/14) 30 Box Jump |
MRx
4 Rounds for Time 30 Lunge Steps 30 Wall balls (16/12) 30 Box Steps |
Unloaded
4 Rounds for Time 30 Lunge Steps 30 Wall balls (14/10) 30 Box Jumps |
10.10.20
|
Rx
4 Rounds 5 Hang Power Snatch (115/85) 9 Chest to Bar Pullups 200 Meter Run |
MRx
4 Rounds 5 Hang Power Clean (115/85) 9 Ring Rows 200 Meter Run |
Unloaded
4 Rounds 5 Hang Power Snatch (45/35) 9 Ring Rows 200 Meter Run |
10.9.20
|
Rx
60/42 Bike Cals (750/600m Row) 120 Double Unders 50/35 Bike Cals (625/500m Row) 100 Double Unders 40/28 Bike Cals (500/400m Row) 80 Double Unders 30/21 Bike Cals (375/300m Row) 60 Double Unders 20/14 Bike Cals (250/200m Row) 40 Double Unders 10/7 Bike Cals (125/100m Row) 20 Double Under |
MRx
60/42 Bike Cals (750/600m Row) 120 Single Unders 50/35 Bike Cals (625/500m Row) 100 Single Unders 40/28 Bike Cals (500/400m Row) 80 Single Unders 30/21 Bike Cals (375/300m Row) 60 Single Unders 20/14 Bike Cals (250/200m Row) 40 Single Unders 10/7 Bike Cals (125/100m Row) 20 Single Unders |
10.7.20
|
Rx
20 Thrusters (115/75) 10 Pull Ups 30 Front Squats (115/75) 20 Pull Ups 40 Back Squats (115/75) 30 Pull Ups |
MRx
20 Thrusters (85/55) 5 Strict Pull Ups 30 Front Squats (85/55) 7 Strict Pull Ups 40 Back Squats (85/55) 9 Strict Pull Ups |
Unloaded
20 Thrusters (45/35) 10 Pull Ups 30 Front Squats (45/35) 20 Pull Ups 40 Back Squats (45/35) 30 Pull Ups |
10.6.20
|
Rx
1500m Row 30 Deadlifts (245/165) 45 Bar Hopping Burpees |
MRx
1500m Row 30 Deadlifts (165/115) 45 Bar Stepping Burpees |
Unloaded
1500m Row 30 Deadlifts (115/85) 45 Bar Hopping Burpees |
10.5.20
|
Rx
5 Rounds 40 Lunge Steps 30 Situps 200m Run 10 DB Power Cleans (50/35) |
MRx
5 Rounds 40 Lunge Steps 30 Situps 200m Run 10 DB Power Cleans (35/20) |
Unloaded
5 Rounds 40 Lunge Steps 30 Situps 200m Run 10 DB Power Cleans (25/15) |
10.3.20
|
Rx/Unloaded
21 Min ALT EMOM 7 HSPU 15 Jumping Squats 30 Grasshoppers |
MRx
21 Min ALT EMOM 7 KB Press (35/20) 15 Jumping Squats 30 Grasshoppers |
10.2.20
|
Rx
120 Double Unders then 21-15-9 Ring Dips Knees to Elbows then 120 Double Unders |
MRx
120 Single Unders then 21-15-9 Box Dips Weighted Vups then 120 Single Unders |
Unloaded
120 Double Unders then 21-15-9 Box Dips Weighted Vups then 120 Double Unders |
9.30.20
|
Rx
30 OH Squats (95/65) 30 Bar Hopping Burpees 20 OH Squats 20 Bar Hopping Burpees 10 OH Squats 10 Bar Hopping Burpees |
MRx
30 Front Squats (95/65) 30 Bar Stepping Burpees 20 Front Squats 20 Bar Stepping Burpees 10 Front Squats 10 Bar Stepping Burpees |
Unloaded
30 OH Squats (45/35) 30 Bar Hopping Burpees 20 OH Squats 20 Bar Hopping Burpees 10 OH Squats 10 Bar Hopping Burpees |
9.29.20
|
Rx
400m Run 15 C&J (135/95) 3 Rope Climbs 400m Run 12 C&J 2 Rope Climbs 400m Run 9 C&J 1 Rope Climb |
MRx
400m Run 15 C&J (95/65) 3 Rope Climbs 400m Run 12 C&J 2 Rope Climbs 400m Run 9 C&J 1 Rope Climb |
Unloaded
400m Run 15 C&J (65/45) 3 Rope Climbs 400m Run 12 C&J 2 Rope Climbs 400m Run 9 C&J 1 Rope Climb |
Rope climbs can be scaled to candlestick jumps.
9.28.20
|
Rx
Part A 1-1-1-1-1 Snatch Part B 15-1 Unbroken KB Swings (53/35) Goblet Squats |
MRx
Part A 1-1-1-1-1 Clean Part B 15-1 Unbroken KB Swings (44/25) Goblet Squats |
Unloaded
Part A 5 sets of 5 Snatches @45/35 with 25 situps between each set Part B 15-1 Unbroken KB Swings (35/20) Goblet Squats |
9.27.20
Hero WOD - Becky
Fundraiser for American Foundation for Suicide Prevention - Donate here
For Time
800 meter Run
30 Squat Snatches (95/65)
400 meter Run
30 Hang Cleans (95/65)
200 meter Run
30 Back Squats (95/65)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
Fundraiser for American Foundation for Suicide Prevention - Donate here
For Time
800 meter Run
30 Squat Snatches (95/65)
400 meter Run
30 Hang Cleans (95/65)
200 meter Run
30 Back Squats (95/65)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
9.26.20
|
Rx
Teams of 3 AMRAP in 30 300/250 Meter Row 20 Plate Hops 10 Thrusters (95/65) *Each person completes a full round before switching. Thruster load should be fast and unbroken. |
MRx
Teams of 3 AMRAP in 30 300/250 Meter Row 20 Plate Hops 10 Thrusters (75/55) *Each person completes a full round before switching. Thruster load should be fast and unbroken. |
Unloaded
Teams of 3 AMRAP in 30 300/250 Meter Row 20 Plate Hops 10 Thrusters (45/35) *Each person completes a full round before switching. Thruster load should be fast and unbroken. |
9.25.20
|
Rx
60/42 Cal Bike 50 DB Box Step Ups (50/35) 40 V Ups 30 Alt Arm DB Snatch 20 OH DB Situps 10 Dive Bomb Pushups 2 Tire Flips |
MRx
60/42 Cal Bike 50 DB Box Step Ups (35/20) 40 V Ups 30 Alt Arm DB Snatch 20 OH DB Situps 10 Dive Bomb Pushups 2 Tire Flips |
Unloaded
60/42 Cal Bike 50 DB Box Step Ups (25/15) 40 V Ups 30 Alt Arm DB Snatch 20 OH DB Situps 10 Dive Bomb Pushups 2 Tire Flips |
9.23.20
Rx/MRx/Unloaded
Against a 25 Minute Clock
1 Mile Run
2 Mile Bike
1 Mile Row
Then as many double unders as possible with remaining time
Against a 25 Minute Clock
1 Mile Run
2 Mile Bike
1 Mile Row
Then as many double unders as possible with remaining time
9.22.20
|
Rx
EMOM for 10 Minutes 3 Hang Power Cleans, 2 Power Cleans, 1 Squat Clean @ 70% 1RM Squat Clean Rest 3 Minutes EMOM for 10 Minutes 3 Push Jerk, 2 Push Press, 1 Shoulder Press @ 80% 1RM Shoulder Press |
MRx
EMOM for 10 Minutes 3 Hang Power Cleans, 2 Power Cleans, 1 Squat Clean @ 70% 1RM Squat Clean Rest 3 Minutes EMOM for 10 Minutes 3 Push Jerk, 2 Push Press, 1 Shoulder Press @ 80% 1RM Shoulder Press |
Unloaded
EMOM for 10 Minutes 3 Hang Power Cleans (45/35), 10 Lunge Steps, 10 SItups Rest 3 Minutes EMOM for 10 Minutes 3 Push Jerk (45/35), 8 Air Squats, 5 Pushups |
9.21.20
|
Rx
CARDS - Teams of 3 or 4 Clubs: Med Ball Clean (20/14) Spades: Seated DB Press (35/25) Diamonds: Jumping Lunges Hearts: Tuck Ups Aces: 400m Run |
MRx
CARDS - Teams of 3 or 4 Clubs: Med Ball Clean (16/12) Spades: Seated DB Press (25/15) Diamonds: Lunge Steps Hearts: Tuck Ups Aces: 400m Run |
Unloaded
CARDS - Teams of 3 or 4 Clubs: Med Ball Clean (14/10) Spades: Seated DB Press (20/10) Diamonds: Lunge Steps Hearts: Tuck Ups Aces: 400m Run |
9.19.20
|
Rx
AMRAP in 15 3 Knees to Elbows 1 Minute Plank Hold 30 Double Unders 6 Knees to Elbows 1 Minute Plank Hold 30 Double Unders 9 Knees to Elbows 1 Minute Plank Hold 30 Double Unders 12, 15, 18.... |
MRx/Unloaded
AMRAP in 15 3 Hanging Knees to 90 1 Minute Plank Hold 30 Single Unders 6 Hanging Knees to 90 1 Minute Plank Hold 30 Single Unders 9 Hanging Knees to 90 1 Minute Plank Hold 30 Single Unders 12, 15, 18.... |
9.18.20
Rx/MRx/Unloaded
10 Rounds
1 Wall Walk
10 Burpees
10 Candlestick Jumps
10 Rounds
1 Wall Walk
10 Burpees
10 Candlestick Jumps
9.16.20
|
Rx
With a Partner 100 Goblet Squats (53/35) 80 KB Swings 60 Push Press 40 SDHP 20 Turkish Get Ups *one partner has to be rowing while the other is working on the movements Score is time and calories on the rower |
MRx
With a Partner 100 Goblet Squats (44/25) 80 KB Swings 60 Push Press 40 SDHP 20 Turkish Get Ups *one partner has to be rowing while the other is working on the movements Score is time and calories on the rower |
Unloaded
With a Partner 100 Goblet Squats (35/20) 80 KB Swings 60 Push Press 40 SDHP 20 Turkish Get Ups *one partner has to be rowing while the other is working on the movements Score is time and calories on the rower |
9.15.20
|
Rx
15 Min AMRAP 9 Deadlifts (205/135) 15 Box Jump Overs 21 Bicycle Situps |
MRx
15 Min AMRAP 9 Deadlifts (135/95) 15 Box Step Overs 21 Bicycle Situps |
Unloaded
15 Min AMRAP 9 Deadlifts (75/55) 15 Box Step Overs 21 Bicycle Situps |
9.14.20
|
Rx
25 Minute Cap 50/35 Cal Bike buy in Then 15-12-9-6-3 Power Clean (70% 1RM) Front Squat 3 Bar Muscle Ups after every round |
MRx
25 Minute Cap 50/35 Cal Bike buy in Then 15-12-9-6-3 Power Clean (70% 1RM) Front Squat 6 Slam Balls (30/20) after every round |
Unloaded
25 Minute Cap 50/35 Cal Bike buy in Then 15-12-9-6-3 Power Clean (45/35) Front Squat 6 Slam Balls (20/10) after every round |
9.12.20
|
Rx
50 Pullups 50 Pushups 50 Situps 50 Back Extensions 50 Squats EMOM 5 Burpees |
MRx/Unloaded
50 Jumping Pullups 50 Pushups 50 Situps 50 Back Extensions 50 Squats EMOM 5 Burpees |
9.11.20
|
Rx
Part A 15 Minute AMRAP 10 Floor Wipers (95/65) 15 Hang Power Snatches 20 Front Rack Lunge Steps Part B Intervals on the assault bike |
MRx
Part A 15 Minute AMRAP 10 Floor Wipers (95/65) 15 Hang Power Cleans 20 Front Rack Lunge Steps Part B Intervals on the assault bike |
Unloaded
Part A 15 Minute AMRAP 10 Floor Wipers (65/45) 15 Hang Power Snatches 20 Front Rack Lunge Steps Part B Intervals on the assault bike |
9.9.20
|
Rx
Part A 21-15-9 Wall Balls (30/20) HSPU Part B 2000m Row |
MRx
Part A 21-15-9 Wall Balls (20/14) KB Shoulder Press (35/20) Part B 2000m Row |
Unloaded
Part A 21-15-9 Wall Balls (16/12) KB Shoulder Press (25/15) Part B 2000m Row |
9.8.20
Rx/MRx/Unloaded
TABATA
Plank Walk Ups on two 45lb weight plates
Double Unders
Grasshoppers
Row for Cals (row the entire 4 minutes)
Score is total reps completed for each movement
TABATA
Plank Walk Ups on two 45lb weight plates
Double Unders
Grasshoppers
Row for Cals (row the entire 4 minutes)
Score is total reps completed for each movement
9.7.20
|
Rx
200m Run 30 Back Squats (135/95) 400m Run 25 Back Squats 800m Run 20 Back Squats |
MRx
200m Run 30 Back Squats (115/85) 400m Run 25 Back Squats 800m Run 20 Back Squats |
Unloaded
200m Run 30 Back Squats (45/35) 400m Run 25 Back Squats 800m Run 20 Back Squats |
9.5.20
RxMRx/Unloaded
E2MOM for 20 minutes
Hill Run - bottom to top
20 Plank Toe Touches, jog down
E2MOM for 20 minutes
Hill Run - bottom to top
20 Plank Toe Touches, jog down
9.4.20
|
Rx
KENDRICK 4 Rounds 18 Thrusters (95/65) 18 Chest to Bar 18 Burpee Box Jumps *In memory of Kendrick Castillo - Hero at STEM school in Denver who died rushing the shooter |
MRx
KENDRICK 4 Rounds 18 Thrusters (75/55) 18 Jumping Chest to Bar Pullups 18 Burpee Box Step Ups *In memory of Kendrick Castillo - Hero at STEM school in Denver who died rushing the shooter |
Unloaded
KENDRICK 4 Rounds 18 Thrusters (45/35) 18 Jumping Chest to Bar Pullups 18 Burpee Box Step Ups *In memory of Kendrick Castillo - Hero at STEM school in Denver who died rushing the shooter |
9.2.20
|
Rx
30-20-10 Handstand Shoulder Taps Pull ups Rest 3:00 10-20-30 Pushups Walking Lunge Steps |
MRx/Unloaded
30-20-10 Plank Shoulder Taps Pull ups Rest 3:00 10-20-30 Pushups Walking Lunge Steps |
9.1.20
|
Rx
5-3-2-1-1-1 Deadlift Then 10 Min EMOM 2 DL @80% 1RM 8 Med Ball Cleans (20/14) |
MRx
5-3-2-1-1-1 Deadlift Then 10 Min EMOM 2 DL @80% 1RM 8 Med Ball Cleans (16/12) |
Unloaded
5-3-2-1-1-1 Deadlift Then 10 Min EMOM 2 DL @80% 1RM 8 Med Ball Cleans (14/10) |
8.31.20
|
Rx
AMRAP in 18 4 HSPU 6 Ring Dips 8 Devil's Press (50/35) 10 Clapping Pushups 12 Alt Arm Snatches (50/35) 14 Seated Leg Raises |
MRx
AMRAP in 18 4 Seated Floor Press (35/20) 6 Box Dips 8 Devil's Press (35/20) 10 Pushups 12 Alt Arm Snatches (35/20) 14 Seated Leg Raises |
Unloaded
AMRAP in 18 4 Seated Floor Press (25/15) 6 Box Dips 8 Devil's Press (25/15) 10 Pushups 12 Alt Arm Snatches (25/15) 14 Seated Leg Raises |
8.29.20
|
Rx
With a Partner 24 Min AMRAP 100 Double Unders 10 Man Makers (50/35) 20 Box Jumps 30 DB Cleans (50/35) 40 DB Front Squats (50/35) 50/35 Calorie Bike (500/400m Row) One person works at a time |
MRx
With a Partner 24 Min AMRAP 100 Double Unders 10 Man Makers (35/20) 20 Box Step Ups 30 DB Cleans (35/20) 40 DB Front Squats (35/20) 50/35 Calorie Bike (500/400m Row) One person works at a time |
Unloaded
With a Partner 24 Min AMRAP 100 Double Unders 10 Man Makers (25/15) 20 Box Step Ups 30 DB Cleans (25/15) 40 DB Front Squats (25/15) 50/35 Calorie Bike (500/400m Row) One person works at a time |
8.27.20
|
Rx/MRx
Back Squat, With a Running Clock: (increasing weight) On the 0: 9 Reps, the 2: 7 Reps, the 4: 5 Reps, the 6: 3 Reps, the 8: 1 Rep, the 9: 1 Rep, the 10: 1 Rep, the 11: 1 Rep, the 12: 1 Rep, the 13: 1 Rep, the 14: 1 Rep |
Unloaded
30 Back Squats (45/35) 30 Shoelace Situps 30 Grasshoppers 30 Situps 30 Push Ups 30 Back Squats 30 Push Ups 30 Situps 30 Grasshoppers 30 Shoelace Situps 30 Back Squats (45/35) |
8.26.20
|
Rx
27-21-15-9 Bike for calories DB Burpee DL (50/35) Row for calories |
MRx
27-21-15-9 Bike for calories DB Burpee DL (35/20) Row for calories |
Unloaded
27-21-15-9 Bike for calories DB Burpee DL (25/15) Row for calories |
*Women's calories are 21-15-9-5 for both Bike and Row
8.25.20
|
Rx
20 Min ALT EMOM 10 Push Press (115/75) 10 Pull Ups |
MRx
20 Min ALT EMOM 10 Push Press (95/65) 10 Pull Ups |
Unloaded
20 Min ALT EMOM 10 Push Press (45/35) 10 Pull Ups |
8.24.20
|
Rx
400m Run 15 C&J (155/105) 400m Run 30 Toes to Bar 400m Run 45 Goblet Squats (53/35) 400m Run 45 KB Swings (53/35) 400m Run 30 Russian Twists (53/35) 400m Run 15 Front Rack Lunges (155/105) 400m Run |
MRx
400m Run 15 C&J (115/85) 400m Run 30 V Ups 400m Run 45 Goblet Squats (44/25) 400m Run 45 KB Swings (44/25) 400m Run 30 Russian Twists (44/25) 400m Run 15 Front Rack Lunges (115/85) 400m Run |
Unloaded
400m Run 15 C&J (45/35) 400m Run 30 V Ups 400m Run 45 Goblet Squats (35/20) 400m Run 45 KB Swings (35/20) 400m Run 30 Russian Twists (35/20) 400m Run 15 Front Rack Lunges (45/35) 400m Run |
8.22.20
|
Rx
For time: 30 Power Snatches (95/65) 10 Bar Muscle-ups 30 C&J (95/65) 10 Chest to Bar 30 Thrusters (95/65) 10 Pull ups |
MRx
For time: 30 Power Cleans (75/55) 10 Box Dips 30 Jerks (75/55) 10 Pull Ups 30 Thrusters (75/55) 10 Bent over rows (75/55) |
Unloaded
For time: 30 Power Cleans (45/35) 10 Box Dips 30 Jerks (45/35) 10 Pull Ups 30 Thrusters (45/35) 10 Bent over rows (45/35) |
8.21.20
Rx/MRx/Unloaded
Last person standing: 20m Sprint
then
Last person standing: Burpees (start at 3)
Last person standing: 20m Sprint
then
Last person standing: Burpees (start at 3)
8.19.20
|
Rx
16 min AMRAP in teams of 3 40 Squat Cleans (95/65) 40 Pull up/Toes to Bar Combo 40 Shoulder to OH (95/65) (While one person rows, the others work through reps in "you go, I go" format. Switch rowers after 500m and continue working on reps. When 3000m is complete, then all three work as "you go, I go" until time. Score = rounds + reps) |
MRx
16 min AMRAP in teams of 3 40 Squat Cleans (75/55) 40 V ups + Bent over rows (75/55) 40 Shoulder to OH (75/55) (While one person rows, the others work through reps in "you go, I go" format. Switch rowers after 500m and continue working on reps. When 3000m is complete, then all three work as "you go, I go" until time. Score = rounds + reps) |
Unloaded
16 min AMRAP in teams of 3 40 Squat Cleans (45/35) 40 V ups + Bent over rows (45/35) 40 Shoulder to OH (45/35) (While one person rows, the others work through reps in "you go, I go" format. Switch rowers after 500m and continue working on reps. When 3000m is complete, then all three work as "you go, I go" until time. Score = rounds + reps) |
8.18.20
|
Rx
5 Rounds 8 Hang Power Cleans (155/105) 18 Wall Balls (20/14) 84 Double Unders |
MRx
5 Rounds 8 Hang Power Cleans (115/85) 18 Wall Balls (16/12) 84 Double Unders |
Unloaded
5 Rounds 8 Hang Power Cleans (45/35) 18 Wall Balls (14/10) 84 Double Unders |
8.17.20
Rx/MRx/Unloaded
15 Minute AMRAP
200m Run
20 Push ups
200m Run
20 V ups
15 Minute AMRAP
200m Run
20 Push ups
200m Run
20 V ups
8.15.20
|
Rx
10 Min EMOM 3 Squat Clean & Jerks @ 60% 1RM 3 bar hopping burpees Rest 3:00 10 Min ALT EMOM Min A) 2 Squat C&J @ 80% 1RM Min B) 40 Double Unders |
MRx
10 Min EMOM 3 Squat Clean & Jerks @ 60% 1RM 3 bar hopping burpees Rest 3:00 10 Min ALT EMOM Min A) 2 Squat C&J @ 80% 1RM Min B) 40 Single Unders |
Unloaded
10 Min EMOM 3 Squat Clean & Jerks @ 45/35 3 bar hopping burpees Rest 3:00 10 Min ALT EMOM Min A) 2 Squat C&J @ 45/35 Min B) 40 Single Unders |
8.14.20
|
Rx
Part A 10 Minute EMOM Tempo Front Squat @ 70% 1RM Part B Me and My Med Ball Poop Loop (20/14) 20 Med Ball Cleans first bridge 20 Push Press second bridge 20 Pull ups when back at gym |
MRx
Part A 10 Minute EMOM Tempo Front Squat @ 70% 1RM Part B Me and My Med Ball Poop Loop (16/12) 20 Med Ball Cleans first bridge 20 Push Press second bridge 20 Pull ups when back at gym |
Unloaded
Part A 10 Minute Cap 50 Reps Marguerita (1 Burpee, 1 Push-Up, 1 Jumping-Jack, 1 Sit-Up, 1 Handstand) Part B Me and My Med Ball Poop Loop (16/12) 20 Med Ball Cleans first bridge 20 Push Press second bridge 20 Pull ups when back at gym |
8.12.20
|
Rx
20 Ring Dips 40 Back Extensions 60 Lunge Steps 80 Sit ups 100 Mountain Climbers 120 Double Unders |
MRx
20 Box Dips 40 Back Extensions 60 Lunge Steps 80 Sit ups 100 Mountain Climbers 120 Double Unders |
Unloaded
20 Box Dips 40 Back Extensions 60 Lunge Steps 80 Sit ups 100 Mountain Climbers 120 Double Unders |
8.11.20
|
Rx
5-10-15-20-25-20-15-10-5 Wall Balls (24/16) Box jumps Sit ups |
MRx
5-10-15-20-25-20-15-10-5 Wall Balls (20/14) Box step ups Sit ups |
Unloaded
5-10-15-20-25-20-15-10-5 Wall Balls (16/12) Box step ups Sit ups |
8.10.20
|
Rx
Part A 12 Minutes 1 Rep Max C&J Part B 12 Minutes to complete 100/80 Cal Row EMOM 8 Slam Balls (30/20) Then max effort Burpees until time is up Score is time if finished plus burpee reps |
MRx
Part A 12 Minutes 1 Rep Max C&J Part B 12 Minutes to complete 100/80 Cal Row EMOM 8 Slam Balls (20/10) Then max effort Burpees until time is up Score is time if finished plus burpee reps |
Unloaded
Part A Sally Up Sally Down Push Ups then Weighted Glute Bridges (35/25) Part B 12 Minutes to complete 100/80 Cal Row EMOM 8 Slam Balls (20/10) Then max effort Burpees until time is up Score is time if finished plus burpee reps |
8.8.20
|
Rx
30 Snatches (75/55) 30/21 Cal Bike (375/300m Row) 5 Rope Climbs 30/21 Cal Bike 30 Snatches (75/55) |
MRx
30 Clean and Jerks (75/55) 30/21 Cal Bike (375/300m Row) 15 Bent Over Rows/15 Tuck Ups 30/21 Cal Bike 30 Clean and Jerks (75/55) |
Unloaded
30 Clean and Jerks (45/35) 30/21 Cal Bike (375/300m Row) 15 Bent Over Rows/15 Tuck Ups 30/21 Cal Bike 30 Clean and Jerks (45/35) |
8.7.20
|
Rx
Run 2 Miles on bike path Every 1/4 mile do 25 double unders Finish with 25 double unders at the gym |
MRx/Unloaded
Run 2 Miles on bike path Every 1/4 mile do 25 high knee jump ropes Finish with 25 high knee jump ropes at the gym |
8.5.20
|
Rx
12 Min AMRAP 21 Wall balls (20/14) 15 Deadlifts (185/135) 9 Bar facing burpees |
MRx
12 Min AMRAP 21 Wall balls (16/12) 15 Deadlifts (135/95) 9 Bar facing burpees |
Unloaded
12 Min AMRAP 21 Wall balls (14/10) 15 Deadlifts (95/65) 9 Bar facing burpees |
8.4.20
Rx/MRx/Unloaded
10 Rounds
10 Bicycle Sit ups
Run 50m
10 Jumping Lunges
Run 50m
10 Rounds
10 Bicycle Sit ups
Run 50m
10 Jumping Lunges
Run 50m
8.3.20
|
Rx
3 Rounds for time 10 Front squats (95/65) 20 G2OH (95/65) |
MRx
3 Rounds for time 10 Front squats (75/55) 20 G2OH (75/55) |
Unloaded
3 Rounds for time 10 Front squats (45/35) 20 G2OH (45/35) |
8.1.20
|
Rx
800m Run 70 Back Extensions 60/42 Calorie Bike (Row 700/550m) 50 Wall Balls (20/14) 40 Candlestick Jumps 30 Med Ball Cleans (20/14) 20 Seated Leg Raises |
MRx
800m Run 70 Back Extensions 60/42 Calorie Bike (Row 700/550m) 50 Wall Balls (16/12) 40 Candlestick Jumps 30 Med Ball Cleans (16/12) 20 Seated Leg Raises |
Unloaded
800m Run 70 Back Extensions 60/42 Calorie Bike (Row 700/550m) 50 Wall Balls (14/10) 40 Candlestick Jumps 30 Med Ball Cleans (14/10) 20 Seated Leg Raises |
7.31.20
|
Rx
With a running clock until 30 min 0-10min: 15-9-5 Bike or Row / Push ups (when done, rest until 10) 10-20min: 15-9-5 Bike or Row / Toes to Bar (when done, rest until 20) 20-30min: 15-9-5 Bike or Row / Burpee box jump overs (Biking is 21-15-9 for men, 15-9-5 for women) (Rowing is 250/175/100 for men, 200/125/75 for women) |
MRx/Unloaded
With a running clock until 30 min 0-10min: 15-9-5 Bike or Row / Push ups (when done, rest until 10) 10-20min: 15-9-5 Bike or Row / Knees to 90 (when done, rest until 20) 20-30min: 15-9-5 Bike or Row / Burpee box step overs (Biking is 21-15-9 for men, 15-9-5 for women) (Rowing is 250/175/100 for men, 200/125/75 for women) |
7.29.20
|
Rx
Grace 30 Clean and Jerks (135/95) |
MRx
Grace 30 Clean and Jerks (115/75) |
Unloaded
15 Clean and Jerks (45/35) 50 Sit ups 15 Clean and Jerks (45/35) |
7.28.20
|
Rx
10 Minute EMOM 10 Alt Leg V ups 8 KB Deadlifts (70/53) 1 Wall Walk |
MRx
10 Minute EMOM 10 Alt Leg V ups 8 KB Deadlifts (53/35) 1 Wall Walk |
Unloaded
10 Minute EMOM 10 Alt Leg V ups 8 KB Deadlifts (44/25) 1 Wall Walk |
7.27.20
|
Rx
6 Rounds for Time 7 Goddessmakers* (50/35) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of 1 Man-Maker plus 1 Overhead Reverse Lunge each leg (unbroken) |
MRx
6 Rounds for Time 7 Goddessmakers* (35/20) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of 1 Man-Maker plus 1 Overhead Reverse Lunge each leg (unbroken) |
Unloaded
6 Rounds for Time 7 Goddessmakers* (25/15) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of 1 Man-Maker plus 1 Overhead Reverse Lunge each leg (unbroken) |
7.25.20
|
Rx
20 Minute AMRAP Don't drop the KB 10 Dual KB Deadlifts (53/35) 40m Dual KB Farmer's Carry 10 Dual KB Thrusters 40m Dual KB Farmer's Carry Each 10m equals 10 reps, so each round has 100 reps |
MRx
20 Minute AMRAP Don't drop the KB 10 Dual KB Deadlifts (35/25) 40m Dual KB Farmer's Carry 10 Dual KB Thrusters 40m Dual KB Farmer's Carry Each 10m equals 10 reps, so each round has 100 reps |
Unloaded
20 Minute AMRAP Don't drop the KB 10 Dual KB Deadlifts (25/15) 40m Dual KB Farmer's Carry 10 Dual KB Thrusters 40m Dual KB Farmer's Carry Each 10m equals 10 reps, so each round has 100 reps |
7.24.20
Rx/MRx/Unloaded
5 Rounds for time
10 Pull ups (outside option is bent over rows at 45/35)
20 Push ups
250/200m Row (20/14 cal bike)
5 Rounds for time
10 Pull ups (outside option is bent over rows at 45/35)
20 Push ups
250/200m Row (20/14 cal bike)
7.22.20
15 Minute AMRAP with a partner
Partner A - max rep back squats (RX bodyweight, MRx 3/4 bodyweight, Unloaded 1/2 bodyweight)
Partner B - 30 double unders and then max rep around the worlds with a weight plate
When Partner A stops squatting, Partner B stops the around the worlds and they switch movements.
Score is total number of back squats for the team.
Partner A - max rep back squats (RX bodyweight, MRx 3/4 bodyweight, Unloaded 1/2 bodyweight)
Partner B - 30 double unders and then max rep around the worlds with a weight plate
When Partner A stops squatting, Partner B stops the around the worlds and they switch movements.
Score is total number of back squats for the team.
7.21.20
|
Rx
20min AMRAP 5 Bar Hopping Burpees 7 Toes to Bar 9 OH Squats (115/75) |
MRx
20min AMRAP 5 Bar Hopping Burpees 7 V Ups 9 Front Squats (95/65) |
Unloaded
20min AMRAP 5 Bar hopping burpees 7 Vups 9 Front Squats (65/45) |
7.20.20
|
Rx
Part A 16 Minutes 5-3-2-1-1-1-1 Jerk Part B TABATA holds Arch hold Handstand Hollow body Plank (4min at each hold, then rotate to next, each fall out of hold = 3 med ball cleans as a cash out) |
MRx
Part A 16 Minutes 5-3-2-1-1-1-1 Jerk Part B TABATA holds Arch hold Handstand Hollow body Plank (4min at each hold, then rotate to next, each fall out of hold = 3 med ball cleans as a cash out) |
Unloaded
Part A Annie on the run 50-40-30-20-10 Double Unders and Situps with a 400m run between rounds 16 Minute cap Part B TABATA holds Arch hold Handstand Hollow body Plank (4min at each hold, then rotate to next, each fall out of hold = 3 med ball cleans as a cash out) |
7.18.20
|
MRx
With a partner 400m Run 50 Deadlifts (115/75) 400m Run 40 Front Squats 400m Run 30 Power Cleans 400m Run 20 Shoulder to OH 400m Run 10 Squat Cleans Run together and break up barbell movements however you like. Everyone has his or her own barbell. |
Unloaded
With a partner 400m Run 50 KB Deadlifts (35/25) 400m Run 40 KB Goblet Squats 400m Run 30 KB SDHP 400m Run 20 KB Push Press 400m Run 4 KB Turkish Get Ups Run together and break up weighted movements however you like. Everyone has his or her own kettlebell. |
