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Workout of the DAY

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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
Rx
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

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.

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.

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

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

RxMRx/Unloaded
Ten Thousand Project Work:003
7 Minutes Max Burpees to a target

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

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

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

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
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

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.

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.

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

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

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

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

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

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)

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

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

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)

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.

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

Rx
With a partner
400m Run
50 Deadlifts (135/95)
400m Run
40 Front Squats
400m Run
30 Power Cleans
400m Run
20 Shoulder to OH
400m Run
10 Snatches
Run together and break up barbell movements however you like. Everyone has his or her own barbell.
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.

7.17.20

Rx
Filthy Fifty
50 Box jumps
50 Jumping Pull ups
50 KBS (53/35)
50 Walking lunge steps
50 Knees to Elbows
50 Push Presses (45/35)
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double unders
MRx
Filthy Fifty
50 Box Step Ups
50 Jumping Pull ups
50 KBS (35/25)
50 Walking lunge steps
50 Knees to 90
50 Push Presses (35/25)
50 Back extensions
50 Wall Balls (16/12)
50 Burpees
50 Double unders
Unloaded
Filthy Fifty
50 Box jumps
50 Jumping Pull ups
50 KBS (35/20)
50 Walking lunge steps
50 Knees to 90
50 Push Presses (25/15)
50 Back extensions
50 Wall Balls (14/10)
50 Burpees
50 Double unders

7.15.20

Rx
Death by...
A) Hanging Med Ball Knee Raises (16/12)
B) Cals on Rower (start with 7/5 cal, add 1 cal per min)
MRx/Unloaded
Death by... 
A) Hanging Med Ball Knee Raises (14/10) 
B) Cals on Rower (start with 7/5 cal, add 1 cal per min)

7.14.20

Rx
21-15-9

DB Squat Cleans (50/35)
DB Push ups
Ring Dips

MRx/Unloaded
21-15-9
DB Squat Cleans (35/20)
DB Push ups
Box Dips

7.13.20

Rx/MRx/Unloaded
FOR TIME - 45 Minute Cap

Run 3200 meters
E3MOM 7 Burpees and 21 Air squats

7.11.20

Rx
80 Air Squats
40 KB Swings (53/35)
20 Pull Ups
64 Air Squats
32 KB Swings (53/35)
16 Pull Ups
50 Air Squats
25 KB Swings (53/35)
12 Pull Ups
32 Air Squats
16 KB Swings (53/35)
8 Pull Ups
16 Air Squats
8 KB Swings (53/35)
4 Pull Ups
8 Air Squats
4 KB Swings (53/35)
​2 Pull Ups
MRx
80 Air Squats
30 KB Swings (35/20)
10 Strict Pull Ups
64 Air Squats
22 KB Swings
8 Strict Pull Ups
50 Air Squats
15 KB Swings
6 Strict Pull Ups
32 Air Squats
6 KB Swings
​4 Strict Pull Ups
Unloaded
80 Air Squats
30 KB Swings (35/20)
10 Bent Over Rows (45/35)
64 Air Squats
22 KB Swings
8 Bent Over Rows
50 Air Squats
15 KB Swings
6 Bent Over Rows
32 Air Squats
6 KB Swings
​4 Bent Over Rows

7.10.20

Rx
2 Rounds for time
20 Clean & Jerks (135/95)
40 Bar Facing Burpees
MRx
2 Rounds for time
20 Clean & Jerks (115/75)
40 Bar Facing Burpees
Unloaded
2 Rounds for time
20 Med Ball Cleans (16/12)
​20 Med Ball Push Press (16/12)
40 Ball Hopping Burpees

7.8.20

Rx
4 Rounds for time
400m Run
​200m Farmer's carry w/2 weight plates (45/25)
MRx
4 Rounds for time
400m Run
​200m Farmer's carry w/2 weight plates (25/15)
Unloaded
4 Rounds for time
400m Run
200m Farmer's carry w/2 weight plates (15/10)

7.7.20

Rx
Part A
10 Minutes to find 1RM Shoulder Press

Part B
10 Minute Cap - 4 Rounds
2 Bar Muscle Ups
8 Toes to Bar
12 Wall Balls (20/14)
MRx
Part A
10 Minutes to find 1RM Shoulder Press

Part B
10 Minute Cap - 4 Rounds
2 Box Dips/2 Jumping Pull Ups
8 Knees to 90
12 Wall Balls (16/12)
Unloaded
Part A
10 Min Alt EMOM
Plank Hold
Side Bridge - L
Side Bridge - R
Ab Mat Situps
Shoelace Situps


Part B
10 Minute Cap - 4 Rounds
2 Box Dips/2 Jumping Pull Ups
8 Knees to 90
12 Wall Balls (14/10)

7.6.20

When bar is put down from weighted move, perform reps of ab move, then return to bar. Score = total number of barbell movements for all 3 AMRAPs.
Rx
8 min AMRAP
Thrusters (95/65)
15 Laying Down Leg Raises
2 Min Rest

5 min AMRAP
Squat Cleans (115/85)
10 Tuck-ups
2 Min Rest

3 min AMRAP
Front Squats (135/95)
8 Bicycle Sit Ups
MRx
8 min AMRAP
Thrusters (75/55)
15 Laying Down Leg Raises
2 Min Rest

5 min AMRAP
Squat Cleans (85/65)
10 Tuck-ups
2 Min Rest

3 min AMRAP
Front Squats (95/75)
8 Bicycle Sit Ups
Unloaded
8 min AMRAP
DB Thrusters (25/15)
15 Laying Down Leg Raises
2 Min Rest

5 min AMRAP
DB Cleans (25/15)
10 Tuck-ups
2 Min Rest

3 min AMRAP
DB Front Squats (25/15)
8 Bicycle Sit Ups

7.4.20

1776
50 Minute Time Cap
13 movements for 13 colonies
1776 total reps completed, representing the year of our independence.
Do this in teams of 3. While 2 teammates split the reps as desired, there must always be a person running a 400m. Take turns and continue down the list splitting reps as needed between 2 people as the next teammate takes the next 400m.
Rx
33 Devil’s Press (50/35)
74 Push-Ups
136 Box Jumps (24/20)
136 KB Swings (53/35)
136 Air Squats
136 Alt Arm DB Snatch (50/35)
136 KB Deadlifts (53/35)

136 Vups
136 G2OH w/plate (45/25)
136 Lunges w/plate OH (45/25)
136 Dumbbell Push Press (50/35)
136 Jumping Med Ball Squats (20/14)
309 Double Unders
MRx
33 Devil’s Press (35/20)
74 Push-Ups
136 Box Steps (24/20)
136 KB Swings (44/25)
136 Air Squats
136 Alt Arm DB Snatch (35/20)
136 KB Deadlifts (44/25)
​
136 Vups
136 G2OH w/plate (25/15)
136 Lunges w/plate OH (25/15)
136 Dumbbell Push Press (35/20)
136 Jumping Med Ball Squats (16/12)
309 Single Unders
Unloaded
33 Devil’s Press (25/15)
74 Push-Ups
136 Box Steps (24/20)
136 KB Swings (35/20)
136 Air Squats
136 Alt Arm DB Snatch (25/15)
136 KB Deadlifts (35/20)
136 Vups
136 G2OH w/plate (15/10)
136 Lunges w/plate OH (15/10)
136 Dumbbell Push Press (25/15)
136 Jumping Med Ball Squats (16/12)
309 Double Unders

7.3.20 

30 Minute Alternating EMOM
a) 12/10 Cal Row or 10/8 Cal Bike
b) 200m Run

7.1.20 

Rx
Part A
12 Minutes to find 1 RM Clean
4-3-2-1-1-1

​
Part B
12 Min AMRAP
30 Grasshoppers
20 Back Extensions
10 Clean & Jerks (95/65)
MRx
Part A
12 Minutes to find 1 RM Clean
4-3-2-1-1-1

​
Part B
12 Min AMRAP
30 Grasshoppers
20 Back Extensions
10 Clean & Jerks (75/55)
Unloaded
Part A
12 Min Alt EMOM
6 Parallette Jump Throughs
6 Candlestick Jumps

Part B
12 Min AMRAP
30 Grasshoppers
20 Back Extensions
10 DB Clean & Jerks (35/20)

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