4.25.22
|
Rx
42 OH Weight Plate Situps (25/15) 21 Clusters (115/75) 30 OH Weight Plate Situps 15 Clusters 18 OH Weight Plate Situps 9 Clusters |
MRx
42 OH Weight Plate Situps (15/10) 21 Clusters (85/55) 30 OH Weight Plate Situps 15 Clusters 18 OH Weight Plate Situps 9 Clusters |
Unloaded
42 Situps 21 Clusters (45/35) 30 Situps 15 Clusters 18 Situps 9 Clusters |
3.18.22
|
Rx
Randy 75 Power Snatches (75/55) |
MRx
55 Clean and Jerks (35/25) |
Unloaded
75 Power Snatches (35/25) |
3.9.22
|
Rx
16 Min Alt EMOM 2 Rope Climbs 10 Candlestick Jumps 20 Back Extensions 40 Double Unders |
MRx
16 Min Alt EMOM 6 Rope Pullups 10 Candlestick Jumps 20 Back Extensions 40 High Knees |
Unloaded
16 Min Alt EMOM 6 Rope Pullups 10 Candlestick Jumps 20 Back Extensions 40 High Knees |
3.8.22
|
Rx
With a Partner for time 30-20-10 DB Hang Clean (50/35) Toes to Bar Bike Cals Then Row 1000m 200 Wall Balls (20/14) |
MRx
With a Partner for time 30-20-10 DB Hang Clean (35/20) Knees to 90 Bike Cals Then Row 1000m 200 Wall Balls (16/12) |
Unloaded
With a Partner for time 30-20-10 DB Hang Clean (25/15) Knees to 90 Bike Cals Then Row 1000m 200 Wall Balls (14/10) |
3.2.22
|
Rx
250m Row 15 KB Swings (53/35) 25 Slam Balls (30/20) 15 KB Swings (53/35) 500m Row 15 KB Swings (53/35) 25 Slam Balls (30/20) 15 KB Swings (53/35) 250m Row |
MRx
250m Row 15 KB Swings (44/25) 25 Slam Balls (20/10) 15 KB Swings (44/25) 500m Row 15 KB Swings (44/25) 25 Slam Balls (20/10) 15 KB Swings (44/25) 250m Row |
Unloaded
250m Row 15 KB Swings (35/20) 25 Slam Balls (20/10) 15 KB Swings (35/20) 500m Row 15 KB Swings (35/20) 25 Slam Balls (20/10) 15 KB Swings (35/20) 250m Row |
3.1.22
|
Rx
Sally Up, Sally Down Back Squats (95/65) Then Pushups |
MRx
Sally Up, Sally Down Back Squats (75/55) Then Pushups |
Unloaded
Sally Up, Sally Down Air Squats Then Pushups |
2.14.22
|
Rx
With a Partner 22 Min AMRAP 5 Deadlifts (155/105) 7 Med Ball Cleans (20/14) 9 Cal Row One partner completes an entire round and then the other partner does a round. |
MRx
With a Partner 22 Min AMRAP 5 Deadlifts (115/85) 7 Med Ball Cleans (16/12) 9 Cal Row One partner completes an entire round and then the other partner does a round. |
Unloaded
With a Partner 22 Min AMRAP 5 Deadlifts (95/65) 7 Med Ball Cleans (14/10) 9 Cal Row One partner completes an entire round and then the other partner does a round. |
2.7.22
|
Rx
10 Mins to find a 1RM Jerk then 12 Min ALT EMOM 10 Split Jerk (135/95) 10 Toes to Bar |
MRx
10 Mins to find a 1RM Jerk then 12 Min ALT EMOM 10 Split Jerk (115/75) 10 Toes to 90 |
Unloaded
8 Min AMRAP 25 Situps 15 Box Jumps then 12 Min ALT EMOM 10 Split Jerk (45/35) 10 Toes to 90 |
2.5.22
|
Rx
5 Rounds for Reps 1:00 Wall Walks :30 Rest 1:00 Med Ball Cleans (20/14) :30 Rest 1:00 Mat Pushes :30 Rest 1:00 Bench Press (95/65) :30 Rest |
MRx
5 Rounds for Reps 1:00 Wall Walks :30 Rest 1:00 Med Ball Cleans (16/12) :30 Rest 1:00 Mat Pushes :30 Rest 1:00 Bench Press (75/55) :30 Rest |
Unloaded
5 Rounds for Reps 1:00 Wall Walks :30 Rest 1:00 Med Ball Cleans (14/10) :30 Rest 1:00 Mat Pushes :30 Rest 1:00 Bench Press (45/35) :30 Rest |
2.1.22
|
Rx
E6MOM for 24 minutes 150m Ski Erg Then 50 Air Squats 30 Vups 10 Pushups Then Max double unders with remaining time |
MRx
E6MOM for 24 minutes 150m Ski Erg Then 50 Air Squats 30 Vups 10 Pushups Then Max single unders with remaining time |
1.28.22
|
Rx
Cards Aces - 15 cals on a machine Clubs = Situps Hearts = Jumping Lunges Spades = Chin Ups Diamonds = Back Extensions |
MRx/Unloaded
Cards Aces - 15 cals on a machine Clubs = Situps Hearts = Lunges Spades = Ring Rows Diamonds = Back Extensions |
1.26.22
|
Rx/MRx
The CrossFit Total 3 attempts at 1RM Back Squat 3 attempts at 1RM Shoulder Press 3 attempts at 1RM Deadlift |
Unloaded
24 Min Alt EMOM 10 Back Squats then hold bottom of squat 10 Shoulder Press then hold bar overhead 10 Deadlift then hold bar in high hang Hang from the pullup bar |
1.25.22
|
Rx
100 Double Unders 50/35 Bike Cals 200 Double Unders 50 Burpee Box Jumps 100 Double Unders |
MRx/Unloaded
100 Single Unders 50/35 Bike Cals 200 Single Unders 50 Burpee Box Steps 100 Single Unders |
1.24.22
|
Rx
12 Minute AMRAP 12 Pullups 12 Handstand Pushups |
MRx
12 Minute AMRAP 6 Strict Pullups 12 DB Push Press (35/25) |
Unloaded
12 Minute AMRAP 12 Jumping Pullups 12 DB Push Press (25/15) |
1.21.22
|
Rx
10 Rounds 5 Clean and Jerks (155/115) 10 Chest to Bar Pullups 15 Air Squats |
MRx
10 Rounds 5 Clean and Jerks (115/75) 5 Strict Pullups 15 Air Squats |
Unloaded
10 Rounds 5 Clean and Jerks (45/35) 10 Jumping Chest to Bar Pullups 15 Air Squats |
1.7.22
|
Rx
3 Rounds 100 Double unders 50 Alt Arm DB Snatches (50/35) 25 Pullups |
MRx
3 Rounds 100 Single Unders 50 Alt Arm DB Snatches (35/20) 10 Strict Pullups |
Unloaded
3 Rounds 100 Single Unders 50 Alt Arm DB Snatches (25/15) 25 Jumping Pullups |
1.5.22
|
Rx
27-21-15 Back Squats (165/110) Handstand Pushups 15 Min cap |
MRx
27-21-15 Back Squats (115/75) Seated DB Press (35/20) 15 Min cap |
Unloaded
27-21-15 Back Squats (45/35) Seated DB Press (25/15) 15 Min cap |
1.4.22
Rx/MRx/Unloaded
On a machine:
5 rounds for distance
1:40 on / :20 off
Rest 2:00
4 rounds for distance
1:40 on / :20 off
Pick one machine for the 5 rounds and a different machine for the 4 rounds
On a machine:
5 rounds for distance
1:40 on / :20 off
Rest 2:00
4 rounds for distance
1:40 on / :20 off
Pick one machine for the 5 rounds and a different machine for the 4 rounds
1.3.22
|
Rx
5 Minute AMRAP 1 Squat Clean 1 Jerk (165/110) |
MRx
5 Minute AMRAP 1 Squat Clean 1 Jerk (115/75) |
Unloaded
5 Minute AMRAP 1 Squat Clean 1 Jerk (45/35) |
12.31.21
|
Rx
22 Min AMRAP 12 Chest to Bar Pullups 31 Double Unders 21 Tuckups 365m Row |
MRx
22 Min AMRAP 12 Jumping Chest to Bar Pullups 31 High Knees 21 Tuckups 365m Row |
Unloaded
22 Min AMRAP 12 Jumping Chest to Bar Pullups 31 High Knees 21 Tuckups 365m Row |
12.29.21
|
Rx
Five 3-minute AMRAPs 3 Power Cleans (135/95) 6 Pushups 9 Air Squats 1 Minute Rest Between AMRAPs |
MRx
Five 3-minute AMRAPs 3 Power Cleans (115/75) 6 Pushups 9 Air Squats 1 Minute Rest Between AMRAPs |
Unloaded
Five 3-minute AMRAPs 3 Power Cleans (45/35) 6 Pushups 9 Air Squats 1 Minute Rest Between AMRAPs |
12.28.21
|
Rx
With a partner get through the following: Ground to Overhead - 4500lbs Male Team, 3750 Coed Team, 3250 Female Team 100 Burpees While one person is working on movements, the other person rides 16/12 calories on the bike. Switch when calories are done. |
MRx
With a partner get through the following: Ground to Overhead - 3375lbs Male Team, 2820 Coed Team, 2440 Female Team 100 Burpees While one person is working on movements, the other person rides 16/12 calories on the bike. Switch when calories are done. |
Unloaded
With a partner get through the following: Ground to Overhead - 2500lbs Male Team, 2000 Coed Team, 1500 Female Team 100 Burpees While one person is working on movements, the other person rides 16/12 calories on the bike. Switch when calories are done. |
12.27.21
|
Rx
5 Rounds 10 Overhead Squats (135/95) 15 Knees to Elbows 100 High Knee Jump Ropes |
MRx
5 Rounds 10 Front Squats (135/95) 15 Knees to 90 100 Single Unders |
Unloaded
5 Rounds 10 OHS or Front Squats (45/35) 15 Knees to 90 100 Single Unders |
12.24.21
|
Rx
12 Days of Christmas WOD 1 Handstand Walk 2 Man Makers (50/35) 3 Deadlifts (225/155) 4 Candlestick Jumps 5 Ring Dips 6 Pistols 7 Russian KB Swings (50/35) 8 Wall Balls (20/14) 9 Vups 10 Slam Balls (40/30) 1I Hand Release Pushups 12 Cals Ski Erg |
MRx
12 Days of Christmas WOD 1 30 Second Handstand Hold 2 Man Makers (35/20) 3 Deadlifts (155/95) 4 Candlestick Jumps 5 Box Dips 6 Lunges 7 Russian KB Swings (44/25) 8 Wall Balls (16/12) 9 Tuckups 10 Slam Balls (30/20) 1I Hand Release Pushups 12 Cals Ski Erg |
Unloaded
12 Days of Christmas WOD 1 30 Second Handstand Hold 2 Man Makers (25/15) 3 Deadlifts (95/65) 4 Candlestick Jumps 5 Box Dips 6 Lunges 7 Russian KB Swings (35/20) 8 Wall Balls (14/10) 9 Tuckups 10 Slam Balls (20/10) 1I Hand Release Pushups 12 Cals Ski Erg |
12.22.21
|
Rx
Isabel 30 Snatches (135/95) |
MRx
30 Snatches (75/55) or 30 Clean & Jerks (115/75) |
Unloaded
30 Snatches (45/35) or 30 Clean & Jerks (65/45) |
12.21.21
|
Rx
6-12-24-12-6 Handstand Pushups DB Front Squats (50/35) *2 Pullup Pullovers between rounds |
MRx
6-12-24-12-6 Seated DB Shoulder Press (35/20) DB Front Squats (35/20) *2 Pullup Pullovers between rounds on low bar |
Unloaded
6-12-24-12-6 Seated DB Shoulder Press (25/15) DB Front Squats (25/15) *2 Pullup Pullovers between rounds on low bar |
12.20.21
|
Rx
3 Rounds 60 second plank 50 Squats 40 Bicycle Situps 30 Jumping Lunges 20 Toes to Bar 10 Russian Pushups |
MRx
3 Rounds 60 second plank 50 Squats 40 Bicycle Situps 30 Lunges 20 Toes to 90 10 Pushups |
Unloaded
3 Rounds 60 second plank 50 Squats 40 Bicycle Situps 30 Lunges 20 Toes to 90 10 Pushups |
12.18.21
OUTATHLETICS FUNDRAISER WOD
|
Rx
E2MOM for 24 Minutes - Teams of 4 - partners rotate through each station to complete a task within 2:00, rest/rotate in remaining time. A) 30 Double DB GTO (35/25) (snatch style, btwn the leg swing style or clean+press) B) 30 Cals Bike C) 20 Box Jumps (24/20) D) 12 Burpee Broad Jumps (turn-around style) |
MRx
E2MOM for 24 Minutes - Teams of 4 - partners rotate through each station to complete a task within 2:00, rest/rotate in remaining time. A) 30 Double DB GTO (30/20) (snatch style, btwn the leg swing style or clean+press) B) 25 Cals Bike C) 20 Box Steps (24/20) D) 12 Burpee Broad Jumps (turn-around style) |
Unloaded
E2MOM for 24 Minutes - Teams of 4 - partners rotate through each station to complete a task within 2:00, rest/rotate in remaining time. A) 30 Double DB GTO (25/15) (snatch style, btwn the leg swing style or clean+press) B) 20 Cals Bike C) 20 Box Steps (24/20) D) 12 Burpees |
12.17.21
|
Rx
15 Min AMRAP 1 Round of Cindy 5 Pullups 10 Pushups 15 Squats Alt Arm Snatches (50/35) between each round - reps increase 2, 4, 6, 8, 10, 12, 14, 16, 18.... |
MRx
15 Min AMRAP 1 Round of Cindy 5 Ring Rows 10 Pushups 15 Squats Alt Arm Snatches (35/20) between each round - reps increase 2, 4, 6, 8, 10, 12, 14, 16, 18.... |
Unloaded
15 Min AMRAP 1 Round of Cindy 5 Jumping Pullups 10 Pushups 15 Squats Alt Arm Snatches (25/15) between each round - reps increase 2, 4, 6, 8, 10, 12, 14, 16, 18.... |
12.15.21
|
Rx
FGB Style - 4 Rounds Bench Press (115/75) Situps Double Unders SDHP (53/35) |
MRx
FGB Style - 4 Rounds Bench Press (85/55) Situps Single Unders SDHP (44/25) |
Unloaded
FGB Style - 4 Rounds DB Floor Press (25/15) Situps Single Unders SDHP (35/20) |
12.14.21
|
Rx
3 Rounds 5 Bar Muscle Ups 10 Front Squats (145/105) 20/17 Cal Row |
MRx
3 Rounds 5 Jump throughs with dip 10 Front Squats (95/65) 20/17 Cal Row |
Unloaded
3 Rounds 5 Jump throughs with dip 10 Front Squats (45/35) 20/17 Cal Row |
12.13.21
|
Rx
E4MOM x3 12-9-5 Wall Balls (30/20) Burpee Box Jump Overs Rest 2 Minutes between rounds |
MRx
E4MOM x3 12-9-5 Wall Balls (20/14) Burpee Box Step Overs Rest 2 Minutes between rounds |
Unloaded
E4MOM x3 12-9-5 Wall Balls (14/10) Burpee Box Step Overs Rest 2 Minutes between rounds |
12.6.21
|
Rx
25 Toes to Bar 50 Cal Row 75 Pushups 50 Box Jumps 25 Pullups |
MRx
25 Toes to 90 50 Cal Row 75 Pushups 50 Box Steps 25 Jumping Pullups |
Unloaded
25 Toes to 90 50 Cal Row 75 Pushups 50 Box Steps 25 Jumping Pullups |
12.4.21
|
Rx
15 Min AMRAP 12 Burpees 4 Squat Cleans (185/135) 73 Backwards Jump Ropes |
MRx
15 Min AMRAP 12 Burpees 4 Squat Cleans (135/95) 73 Backwards Jump Ropes |
Unloaded
15 Min AMRAP 12 Burpees 4 Squat Cleans (45/35) 73 Backwards Jump Ropes |
12.3.21
|
Rx
Jackie 1000m Row 50 Thrusters (45/35) 30 Pullups |
MRx
Jackie 1000m Row 50 Thrusters (35/25) 30 Jumping Pullups |
Unloaded
Jackie 1000m Row 50 Thrusters (25/15) 30 Jumping Pullups |
12.1.21
|
Rx
100-90-80-70-60-50-40-30-20-10 Double Unders 10-9-8-7-6-5-4-3-2-1 Handstand Pushups |
MRx
50-45-40-35-30-25-20-15-10-5 High Knees 10-9-8-7-6-5-4-3-2-1 Seated Shoulder Press (35/20) |
Unloaded
100-90-80-70-60-50-40-30-20-10 Single Unders 10-9-8-7-6-5-4-3-2-1 Seated Shoulder Press (25/15) |
11.29.21
|
Rx
24 Min Alt EMOM 1) 12/9 Bike Cals 2) 8 Burpee Box Jumps 3) 7 Hang Squat Snatches (95/65) 4) 6 Strict Pullups |
MRx
24 Min Alt EMOM 1) 12/9 Bike Cals 2) 8 Burpee Box Steps 3) 7 Hang Squat Cleans (95/65) 4) 6 Strict Pullups |
Unloaded
24 Min Alt EMOM 1) 12/9 Bike Cals 2) 8 Burpee Box Steps 3) 7 Hang Squat Snatches (45/35) 4) 6 Ring Rows |
11.22.21
|
Rx
3 Rounds 500m Row 40 Double Unders 30 Candlestick Jumps 20 Wall Balls (20/14) 10 Man Makers (50/35) |
MRx
3 Rounds 500m Row 40 Single Unders 30 Candlestick Jumps 20 Wall Balls (16/12) 10 Man Makers (35/20) |
Unloaded
3 Rounds 500m Row 40 Single Unders 30 Candlestick Jumps 20 Wall Balls (14/10) 10 Man Makers (25/15) |
11.19.21
|
Rx
16 Min AMRAP 20 Side Bridges - L 20 Side Bridges - R 40 Situps 40 Plank Toe Touches 60 Double Unders 60 Jumping Lunges |
MRx
16 Min AMRAP 20 Side Bridges - L 20 Side Bridges - R 40 Situps 40 Plank Toe Touches 60 Single Unders 60 Lunges |
Unloaded
16 Min AMRAP 20 Side Bridges - L 20 Side Bridges - R 40 Situps 40 Plank Toe Touches 60 Single Unders 60 Lunges |
11.17.21
|
Rx
50 Devil's Press (35/25) 100/70 Cal Row or 80/56 Cal Bike EMOTM 5 Toes to Bar |
MRx
50 Devil's Press (25/20) 100/70 Cal Row or 80/56 Cal Bike EMOTM 5 Toes to 90 |
Unloaded
50 Devil's Press (20/15) 100/70 Cal Row or 80/56 Cal Bike EMOTM 5 Toes to 90 |
11.16.21
|
Rx
1:00 Max Rep Back Squats @ 85% 1:00 Max Rep Back Squats @ 80% 1:00 Max Rep Back Squats @ 75% 1:00 Max Rep Back Squats @ 60% 1:00 Max Rep Back Squats @ 55% 1:00 Rest Between Rounds |
MRx
1:00 Max Rep Back Squats @ 85% 1:00 Max Rep Back Squats @ 80% 1:00 Max Rep Back Squats @ 75% 1:00 Max Rep Back Squats @ 60% 1:00 Max Rep Back Squats @ 55% 1:00 Rest Between Rounds |
Unloaded
10 Min ALT EMOM 15 Back Squats (45/35) 10 Pushups |
11.15.21
|
Rx
4 rounds 21/17 Cal Row 15 Burpees 9 Front Squats (135/95) Rest one minute between rounds |
MRx
4 rounds 21/17 Cal Row 15 Burpees 9 Front Squats (95/65) Rest one minute between rounds |
Unloaded
4 rounds 21/17 Cal Row 15 Burpees 9 Front Squats (45/35) Rest one minute between rounds |
11.13.21
|
Rx
25 Minute AMRAP 30 Pistols 20 Toes to Bar 10 GHD Situps 2 Length Gymnastics Gym Handstand Walk 1 Rope Climb Rx
25 Minute AMRAP 30 Pistols 20 Toes to Bar 10 GHD Situps 2 Length Gymnastics Gym Handstand Walk 1 Rope Climb |
MRx
25 Minute AMRAP 30 Single Leg Box Squats 20 Toes to 90 10 Straight Leg PVC Situps 4 Around the Box Walks 3 Rope Pullups |
Unloaded
25 Minute AMRAP 30 Single Leg Box Squats 20 Toes to 90 10 Ab Mat Situps 40 Plank Shoulder Taps 3 Rope Pullups |
11.12.21
|
Rx
10-1 Devil's Press (35/25) Front Rack DB Lunge Steps 30 second handstand hold between each round |
MRx
10-1 Devil's Press (25/20) Front Rack DB Lunge Steps 30 second plank hold between each round |
Unloaded
10-1 Devil's Press (20/15) Front Rack DB Lunge Steps 30 second plank hold between each round |
11.10.21
|
Rx
50 Box Jumps (24/20) 50 Jumping Pullups 50 Kettlebell Swings (53/35) 50 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
50 Box Jumps (24/20) 50 Jumping Pullups 50 Kettlebell Swings (35/25) 50 Lunge Steps 50 Knees to 90 50 Push Presses (35/25) 50 Back Extensions 50 Wall Balls (16/12) 50 Burpees 50 Single Unders |
Unloaded
50 Box Jumps (24/20) 50 Jumping Pullups 50 Kettlebell Swings (30/20) 50 Lunge Steps 50 Knees to 90 50 Push Presses (25/15) 50 Back Extensions 50 Wall Balls (14/10) 50 Burpees 50 Single Unders |
11.9.21
|
Rx
21-15-9 Deadlifts (225/155) Burpee Pullups |
MRx
21-15-9 Deadlifts (185/115) Burpee Pullups |
Unloaded
21-15-9 Deadlifts (95/65) Burpee Pullups |
11.8.21
|
Rx
15 Min AMRAP 5 Wall Walks 15 Box Jump Overs 25 Pushups 50 Situps 100 High Knee Jump Ropes |
MRx
15 Min AMRAP 5 Wall Walks 15 Box Step Overs 25 Pushups 50 Situps 100 High Knee Jump Ropes |
11.6.21
11.5.21
|
Rx
75 Double Unders 5 Thrusters (175/125) 150 Double Unders 10 Thrusters (155/105) 225 Double Unders 15 Thrusters (135/95) |
MRx
75 Single Unders 5 Thrusters (115/75) 150 Single Unders 10 Thrusters (95/65) 225 Single Unders 15 Thrusters (75/55) |
Unloaded
75 Single Unders 5 Thrusters (45/35) 150 Single Unders 10 Thrusters (45/35) 225 Single Unders 15 Thrusters (45/35) |
11.3.21
|
Rx
16 Min Alt EMOM Min A) 8 Knees to 90 + Toes to 90 Min B) 8 DB Burpee DL (50/35) |
MRx
16 Min Alt EMOM Min A) 8 Knees to 90 + Toes to 90 Min B) 8 DB Burpee DL (35/25) |
Unloaded
16 Min Alt EMOM Min A) 16 Knees to 90 Min B) 8 DB Burpee DL (25/15) |
11.2.21
|
Rx
TABATA Grasshoppers Chest to Bar Pullups Handstand Shoulder Taps Back Extensions |
MRx
TABATA Grasshoppers Strict Pullups Plank Shoulder Taps Back Extensions |
Unloaded
TABATA Grasshoppers Jumping Chest to Bar Pullups Plank Shoulder Taps Back Extensions |
11.1.21
|
Rx
5 attempts to find a max load Clean Shoulder to Overhead Front Squat Shoulder to Overhead |
Unloaded
15 Minute AMRAP 5 Reps Clean, Shoulder to Overhead, Front Squat, Shoulder to Overhead 20 Situps |
10.27.21
|
Rx
12 Min AMRAP 10 DB Clean R (50/35) 8 DB Push Press R 6 DB OH Alt Lunge Steps R 10 DB Clean L 8 DB Push Press L 6 DB OH Alt Lunge Steps L |
MRx
12 Min AMRAP 10 DB Clean R (35/20) 8 DB Push Press R 6 DB OH Alt Lunge Steps R 10 DB Clean L 8 DB Push Press L 6 DB OH Alt Lunge Steps L |
Unloaded
12 Min AMRAP 10 DB Clean R (25/15) 8 DB Push Press R 6 DB OH Alt Lunge Steps R 10 DB Clean L 8 DB Push Press L 6 DB OH Alt Lunge Steps L |
10.26.21
|
Rx
16 Min AMRAP With a partner 250m Row 10 Power Snatch (115/75) 5 Strict Pullups Alternate movements with your partner. |
MRx
16 Min AMRAP With a partner 250m Row 10 Power Snatch (75/55) 5 Strict Pullups Alternate movements with your partner. |
Unloaded
16 Min AMRAP With a partner 250m Row 10 Power Snatch (45/35) 5 Ring Rows Alternate movements with your partner. |
10.25.21
|
Rx
10-15-20 Ring Dips Bike Cals |
MRx
10-15-20 Horn Dips Bike Cals |
Unloaded
10-15-20 Box Dips Bike Cals |
10.23.21
|
Rx
18 Min AMRAP Chest to Bar Pullups Wall Balls (20/14) 3 of each, then 6, 9, 12, 15, 18, 21… |
MRx
18 Min AMRAP Jumping Chest to Bar Pullups Wall Balls (16/12) 3 of each, then 6, 9, 12, 15, 18, 21… |
MRx
18 Min AMRAP Jumping Chest to Bar Pullups Wall Balls (14/10) 3 of each, then 6, 9, 12, 15, 18, 21… |
10.22.21
|
Rx
3 rounds for time 12 Power Cleans (135/95) 24 Box Jumps 48 Double Unders |
MRx
3 rounds for time 12 Power Cleans (105/75) 24 Box Steps 48 High Knees |
Unloaded
3 rounds for time 12 Power Cleans (45/35) 24 Box Jumps or Steps 48 Single Unders |
10.20.21
|
Rx
10 Wall Walks 20 HSPU 30 Chin Ups 40 Pistols 50 Vups 60 Frog Hops 70 Shoelace Situps 80 Back Extensions 90 Plank Shoulder Taps 100 Lunges |
MRx
10 Wall Walks - hands even with racks 20 KB Shoulder Press (35/25) 30 Chin Ups 40 Single Leg Box Squats 50 Tuckups 60 Frog Hops 70 Shoelace Situps 80 Back Extensions 90 Plank Shoulder Taps 100 Lunges |
Unloaded
10 Wall Walks - hands even with racks 20 KB Shoulder Press (25/15) 30 Chin Ups 40 Single Leg Box Squats 50 Tuckups 60 Frog Hops 70 Shoelace Situps 80 Back Extensions 90 Plank Shoulder Taps 100 Lunges |
10.19.21
|
Rx
Part A) E2MOM for 10 Mins 1 Power Snatch + 1 Hang Power Snatch + 1 OHS Increase weight each set %1RM Snatch - 60%, 65%, 70%, 75%, 80% Part B) 10 Min AMRAP 10 Overhead Squats (95/65) 10 Floor Wipers |
MRx
Part A) E2MOM for 10 Mins 1 Power Clean + 1 Hang Power Clean + 1 Front Squat Increase weight each set %1RM Clean - 60%, 65%, 70%, 75%, 80% Part B) 10 Min AMRAP 10 Front Squats (95/65) 10 Floor Wipers |
Unloaded
Part A) E2MOM for 10 Mins 1 Power Snatch + 1 Hang Power Snatch + 1 OHS Stay at the same weight Part B) 10 Min AMRAP 10 Overhead Squats (45/35) 10 Floor Wipers |
10.18.21
|
Rx
10 Rounds 1 Bar Muscle Up 2 Burpee Pullups 3 Clusters (155/105) 4 Box Jumps (30"/24") |
MRx
10 Rounds 1 Jumping Bar Muscle Up 2 Burpee Pull Ups 3 Clusters (95/65) 4 Box Steps (24"/20") |
Unloaded
10 Rounds 1 Jumping Bar Muscle Up 2 Burpee Pullups 3 Clusters (45/35) 4 Box Steps or Jumps (24"/20") |
10.16.21
|
Rx
Teams of 4 4 Rounds 10 Plyobox Skiers (24"/20") 10 GHD Situps Hold bottom of squat Boat hold Partners rotate through the movements |
MRx
Teams of 4 4 Rounds 10 Lateral Box Step Overs (24"/20") 10 GHD Situps to parallel Hold bottom of squat Boat hold Partners rotate through the movements |
Unloaded
Teams of 4 4 Rounds 10 Lateral Box Step Overs 10 Straight Leg Situps Hold bottom of squat Boat hold Partners rotate through the movements |
10.15.21
|
Rx
10-5-3-1-1-1-3-5-10 Front Squats |
Unloaded
20 Cals Ski Erg 30 Slam Balls (20/10) 40 Front Squats (45/35) Then 5 Minutes Cumulative Plank Hold |
10.13.21
|
Rx
20 Minute AMRAP with a partner 12 Alt Arm DB Snatches (50/35) 10/8 Bike Cals 6 Burpees Partners alternate rounds |
MRx
20 Minute AMRAP with a partner 12 Alt Arm DB Snatches (35/25) 10/8 Bike Cals 6 Burpees Partners alternate rounds |
Unloaded
20 Minute AMRAP with a partner 12 Alt Arm DB Snatches (25/15) 10/8 Bike Cals 6 Burpees Partners alternate rounds |
10.12.21
|
Rx
1-10 DB Front Squats (50/35) Pullup/Toes to Bar Combo Rd. 1 - 1 DB Front Squat, 1 Pullup/Toes to Bar Rd. 2 - 2 DB Front Squats, 2 Pullup/Toes to Bar... |
MRx
1-10 DB Front Squats (35/25) 3 Strict Pullups Rd. 1 - 1 DB Front Squat, 3 Strict Pullups Rd. 2 - 2 DB Front Squats, 3 Strict Pullups... |
Unloaded
1-10 DB Front Squats (25/15) Jumping Pullups Tuck Ups Rd. 1 - 1 DB Front Squat, 1 Jumping Pullup, 1 Tuck Up Rd. 2 - 2 DB Front Squats, 2 Jumping Pullups, 2 Tuck Ups... |
10.11.21
Rx/MRx/Unloaded
Part A)
2000m Row for time
Part B)
3 attempts at max rep pushups
Part A)
2000m Row for time
Part B)
3 attempts at max rep pushups
10.9.21
|
Rx
13-11-9-7-5-3-1 L Arm KB Snatch (53/35) R Arm KB Snatch Burpees Seated Leg Raises *1 Rope Climb Between Each Round |
MRx
13-11-9-7-5-3-1 L Arm KB Snatch (44/25) R Arm KB Snatch Burpees Seated Leg Raises *2 Rope Pullups Between Each Round |
Unloaded
13-11-9-7-5-3-1 L Arm KB Snatch (25/15) R Arm KB Snatch Burpees Seated Leg Raises *2 Rope Pullups Between Each Round |
10.8.21
|
Rx
DIANE 21-15-9 Deadlifts (225/155) Handstand Pushups |
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) |
10.6.21
|
Rx
50-40-30-20-10 Double Unders Situps Russian KB Swings (53/35) |
MRx
50-40-30-20-10 High Knee Jump Ropes Situps Russian KB Swings (44/30) |
Unloaded
50-40-30-20-10 High Knee Jump Ropes Situps Russian KB Swings (35/20) |
10.5.21
|
Rx
E2MOM Until 150 Wall Balls 18/14 Cal Row or 16/12 Cal Bike Then max Wall Balls with remaining time (20/14) |
MRx
E2MOM Until 150 Wall Balls 18/14 Cal Row or 16/12 Cal Bike Then max Wall Balls with remaining time (16/12) |
Unloaded
E2MOM Until 150 Wall Balls 18/14 Cal Row or 16/12 Cal Bike Then max Wall Balls with remaining time (14/10) |
10.4.21
Rx/MRx/Unloaded
TABATA
Bike Cals
Ring Rows
Candlestick Jumps
Alt Leg Vups
TABATA
Bike Cals
Ring Rows
Candlestick Jumps
Alt Leg Vups
10.2.21
|
Rx
Part A) 7 rounds - 10 minute cap 200m run 1 clean - weight increases each round Men (135/145/165/185/205/215/225) Women (95/100/105/110/125/135/145) Part B) 3 rounds - not for time 1 min wall facing handstand 15 ghd situps 10 ghd back extensions |
MRx
Part A) 7 rounds - 10 minute cap 200m run 1 clean - weight increases each round Men (105/115/125/135/145/155/165) Women (65/75/85/95/100/105/110) Part B) 3 rounds - not for time 1 min wall facing handstand 15 ghd situps to parallel 10 ghd back extensions |
Unloaded
Part A) 7 rounds - 10 minute cap 200m run 1 clean - weight increases each round Men (45/50/55/60/65/70/75) Women (25/30/35/40/45/50/55) Part B) 3 rounds - not for time 1 min wall facing handstand 15 ghd situps to parallel 10 ghd back extensions |
10.1.21
|
Rx/MRx
5-3-2-1-1-1 Bench Press |
Unloaded 12 Min AMRAP 10 DB Floor Press (25/15) 10 DB Situp L Arm 10 DB Situp R Arm 20 Burpees |
9.29.21
|
Rx
15 Min EMOM 1 Squat Clean (185/135) 2 Strict HSPU 3 Strict Pullups Do all of these movements every minute. Score is successful rounds. |
MRx
15 Min EMOM 1 Squat Clean (135/95) 2 DB Seated Shoulder Press (35/25) 3 Bent over rows with DBs (35/25) Do all of these movements every minute. Score is successful rounds. |
MRx
15 Min EMOM 1 Squat Clean (45/35) 2 DB Seated Shoulder Press (25/15) 3 Bent over rows with DBs (25/15) Do all of these movements every minute. Score is successful rounds. |
9.28.21
|
Rx
Cards Aces: 84 Double Unders Hearts: Bicycle Situps (L+R=2) Diamonds: Pushups Spades: Jumping Lunges Clubs: Box Jumps |
MRx/Unloaded
Cards Aces: 84 Single Unders Hearts: Bicycle Situps (L+R=2) Diamonds: Pushups Spades: Lunges Clubs: Box Steps |
9.27.21
|
Rx
7 Rounds 6 Push Jerks (115/75) 9 Bar Hopping Burpees 12 Alternating Front Rack Lunges (115/75) |
MRx
7 Rounds 6 Push Jerks (85/55) 9 Bar Hopping Burpees 12 Alternating Front Rack Lunges (85/55) |
Unloaded
7 Rounds 6 Push Jerks (45/35) 9 Bar Hopping Burpees 12 Alternating Front Rack Lunges (45/35) |
9.25.21
|
Rx
50-40-30-20-10 Bike cals 10-15-20-15-10 Toes to Bar 5-5-5-5-5 Hang Squat Cleans (135/95) |
MRx
50-40-30-20-10 Bike cals 10-15-20-15-10 Knees to 90 5-5-5-5-5 Hang Squat Cleans (115/75) |
Unloaded
50-40-30-20-10 Bike cals 10-15-20-15-10 Knees to 90 5-5-5-5-5 Hang Squat Cleans (45/35) |
9.24.21
Rx/MRx/Unloaded
15 Min EMOM
Run from cones to other building and back then AMRAP situps with time remaining. Score is total situps.
15 Min EMOM
Run from cones to other building and back then AMRAP situps with time remaining. Score is total situps.
9.22.21
|
Rx
40/30 Bike Cals 20 Power Cleans (135/95) 40 Box Jump Overs Rest 5:00 4 Rounds 400m Run |
MRx
40/30 Bike Cals 20 Power Cleans (115/75) 40 Box Step Overs Rest 5:00 4 Rounds 400m Run |
Unloaded
40/30 Bike Cals 20 Power Cleans (45/35) 40 Box Jump Overs Rest 5:00 4 Rounds 400m Run |
9.21.21
Rx/MRx/Unloaded
Teams of 2 - 22 Minute Time Cap
AMRAP Meters on Rower
As soon as one partner gets off the rower, he or she must complete 10 box step ups before the other partner can row. Switch whenever you want.
Teams of 2 - 22 Minute Time Cap
AMRAP Meters on Rower
As soon as one partner gets off the rower, he or she must complete 10 box step ups before the other partner can row. Switch whenever you want.
9.20.21
|
Rx
21-15-9 Thrusters (95/65) Pullups |
MRx
21-15-9 Thrusters (65/45) 15-9-5 Strict Pullups |
Unloaded
21-15-9 Thrusters (45/35) Jumping Pullups |
9.18.21
|
Rx
Run 10 yards 10 yard forward roll back Run 20 yards 20 yard burpee broad jump back Run 30 yards 30 yard handstand walk back Run 40 yards 40 yard crab walk back Run 50 yards 50 yard alternating side cartwheel back Run 60 yards 60 yard frog hops back Run 70 yards 70 yard pivoting cossack squats back Run 80 yards 80 yard bear crawl back Run 90 yards 90 yard lunges back Run 100 yards 100 yard run back |
MRx/Unloaded
Run 10 yards 10 yard forward roll back Run 20 yards 20 yard burpee broad jump back Run 30 yards 30 yard run back and then 10 handstand kick ups Run 40 yards 40 yard crab walk back Run 50 yards 50 yard alternating side cartwheel back Run 60 yards 60 yard frog hops back Run 70 yards 70 yard pivoting cossack squats back Run 80 yards 80 yard bear crawl back Run 90 yards 90 yard lunges back Run 100 yards 100 yard run back |
9.17.21
|
Rx
100 Air Squats 1 Mile Run 100 Air Squats 200 Double Unders |
MRx/Unloaded
100 Air Squats 1 Mile Run 100 Air Squats 200 Single Unders |
9.15.21
Rx/MRx/Unloaded
4 Sets for time
1 Set is:
4 Rounds
4 Deadlifts
4 Burpee Box Jump Overs
Rest 1:00 between sets
Choose a challenging weight you don't think you will have to break
4 Sets for time
1 Set is:
4 Rounds
4 Deadlifts
4 Burpee Box Jump Overs
Rest 1:00 between sets
Choose a challenging weight you don't think you will have to break
9.14.21
|
Rx
15 Min AMRAP 5 Wall Walks 10 Pushups 20 Grasshoppers |
MRx/Unloaded
15 Min AMRAP 5 Wall Walks - hands even with rack 10 Pushups 20 Grasshoppers |
9.13.21
|
Rx
3 Rounds for time 400m Run 9 Squat Cleans (135/95) 6 Ring Muscle Ups |
MRx
3 Rounds for time 400m Run 9 Squat Cleans (115/75) 6 Strict Pullups 6 Box Dips |
Unloaded
3 Rounds for time 400m Run 9 Squat Cleans (135/95) 6 Low Ring Muscle Up Progressions |
9.11.21
With a Partner
110 Synchronized Weighted Box Steps
Then, with one person working at a time
2563 Meter Row
343 Burpees
71 Bike Calories
110 Synchronized Weighted Box Steps
Then, with one person working at a time
2563 Meter Row
343 Burpees
71 Bike Calories
9.10.21
|
Rx/MRx
5-3-2-1-1-1 Clean and Jerk |
Unloaded
E2MOM for 12 Mins 5 Clean and Jerks (45/35) 10 Pushups 20 Jumping Lunges |
9.8.21
|
Rx
20 Min AMRAP With a partner - 1 person working at a time 10 Pullups 20 Bike cals 15 Pullups 40 Bike cals 20 Pullups 60 Bike cals *keep adding 5 pullups and 20 cals each round *score is total reps |
MRx/Unloaded
20 Min AMRAP With a partner - 1 person working at a time 10 Jumping Pullups 20 Bike cals 15 Jumping Pullups 40 Bike cals 20 Jumping Pullups 60 Bike cals *keep adding 5 jumping pullups and 20 cals each round *score is total reps |
9.7.21
|
Rx
Air Force 20 Thrusters (95/65) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats **Do 4 Burpees at the start of each minute including the first** |
MRx
Air Force 20 Thrusters (75/55) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Back Squats 20 Front Squats **Do 4 Burpees at the start of each minute including the first** |
Unloaded
Air Force 20 Thrusters (45/35) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats **Do 4 Burpees at the start of each minute including the first** |
9.6.21
Rx/MRx/Unloaded
800m Run
Rest 3:00
600m Run
Rest 2:00
400m Run
Rest 1:00
200m Run
Rest :30
Run to the crack and back
800m Run
Rest 3:00
600m Run
Rest 2:00
400m Run
Rest 1:00
200m Run
Rest :30
Run to the crack and back
9.4.21
|
Rx
12 Min AMRAP 5 Ring Dips 10 Knees to Elbows 20 Alt Arm DB Snatch (50/35) |
MRx
12 Min AMRAP 5 Horn Dips 10 Knees to 90 20 Alt Arm DB Snatch (35/20) |
Unloaded
12 Min AMRAP 5 Box Dips 10 Knees to 90 20 Alt Arm DB Snatch (25/15) |
9.3.21
|
Rx
5 Rounds 12 Alternating Goblet Box Step Ups (53/35) 12 Ring Push-ups 12 Russian KB Swings (53/35) 48 Double Unders |
MRx
5 Rounds 12 Alternating Goblet Box Step Ups (44/25) 12 Push-ups 12 Russian KB Swings (44/25) 48 High Knees Jump Ropes |
Unloaded
5 Rounds 12 Alternating Goblet Box Step Ups (35/20) 12 Push-ups 12 Russian KB Swings (35/20) 48 Single Unders |
9.1.21
|
Rx
10 Minute Cap 21-15-9 Bike cals Snatch (95/65) |
MRx
10 Minute Cap 21-15-9 Bike cals Clean (95/65) |
Unloaded
10 Minute Cap 21-15-9 Bike cals Snatch (45/35) |
8.31.21
|
Rx
35 Minute Cap 100/70 Calorie Row 10 Rope Climbs 100 Box Jump Overs 200 Sit ups 100 Box Jump Overs 10 Rope Climbs 80/56 Cal Bike |
MRx/Unloaded
35 Minute Cap 100/70 Calorie Row 20 Rope Pullups 100 Box Step Overs 200 Sit ups 100 Box Step Overs 20 Rope Pullups 80/56 Cal Bike |
8.30.21
|
Rx
18 Min Alt EMOM 6 Tire Flips (Big/Med) Sled Pull to building and back (90/65) 10 Ring Rows 200m Ski Erg 50 Double Unders 20 GHD Situps* |
MRx
18 Min Alt EMOM 6 Tire Flips (Med/Sm) Sled Pull to building and back (75/55) 10 Ring Rows 200m Ski Erg 50 High Knees 20 GHD Situps* |
Unloaded
18 Min Alt EMOM 6 Tire Flips (Med/Sm) Sled Pull to building and back (45/25) 10 Ring Rows 200m Ski Erg 50 High Knees 20 GHD Situps* |
8.28.21
|
Rx
BADGER 3 Rounds 30 Squat Cleans (95/65) 30 Pullups 800 meter Run |
MRx
BADGER 3 Rounds 30 Squat Cleans (75/55) 30 Jumping Pullups 800 meter Run |
Unloaded
BADGER 3 Rounds 30 Squat Cleans (45/35) 30 Jumping Pullups 800 meter Run |
8.27.21
|
Rx/MRx
5-5-5-5-5 Back squat |
Unloaded
5 Rounds 5 Back squats (45/35) 10 Bike Cals 15 Pushups 20 Situps |
8.25.21
|
Rx
100 Situps 100 Push Press (45/35) 50 Plank Toe Touches 50 Bent Over Rows (45/35) Compete each movement in as few sets as possible. Whenever you take a break during a movement, stop and complete 30 Double Unders. |
MRx
80 Situps 80 Push Press (45/35) 40 Plank Toe Touches 40 Bent Over Rows (45/35) Compete each movement in as few sets as possible. Whenever you take a break during a movement, stop and complete 30 Single Unders. |
Unloaded
80 Situps 80 Push Press (25/15) 40 Plank Toe Touches 40 Bent Over Rows (25/15) Compete each movement in as few sets as possible. Whenever you take a break during a movement, stop and complete 30 Single Unders. |
8.24.21
|
Rx
12 Minute AMRAP 12 Box Jumps 6 Thrusters (95/65) 6 Bar Hopping Burpees |
MRx
12 Minute AMRAP 12 Box Steps 6 Thrusters (75/55) 6 Bar Stepping Burpees |
Unloaded
12 Minute AMRAP 12 Box Steps 6 Thrusters (45/35) 6 Bar Stepping Burpees |
8.23.21
|
Rx
7 Rounds 7 Squats 7 Pushups 7 Bicycle Situps 7 Lunges 7 Candlestick Jumps 7 Pullups 7 Vups EMOM 7 Grasshoppers |
MRx/Unloaded
7 Rounds 7 Squats 7 Pushups 7 Bicycle Situps 7 Lunges 7 Candlestick Jumps 7 Jumping Pullups 7 Vups EMOM 7 Grasshoppers |
8.21.21
|
Rx
Teams of 3 Split reps however - one person works at a time 3 Rounds 30 Power Cleans (135/95) 30 Burpees 30 Cal Bike 30 Squats 30 Alternating Lunges 30 Cal Bike 30 Deadlifts (135/95) 30 Slam Balls (30/20) 30 Cal Bike |
MRx
Teams of 3 Split reps however - one person works at a time 3 Rounds 30 Power Cleans (115/75) 30 Burpees 30 Cal Bike 30 Squats 30 Alternating Lunges 30 Cal Bike 30 Deadlifts (115/75) 30 Slam Balls (20/10) 30 Cal Bike |
Unloaded
Teams of 3 Split reps however - one person works at a time 3 Rounds 30 Power Cleans (45/35) 30 Burpees 30 Cal Bike 30 Squats 30 Alternating Lunges 30 Cal Bike 30 Deadlifts (45/35) 30 Slam Balls (20/10) 30 Cal Bike |
8.20.21
|
Rx
30 Minute Cap Buy In 10 Man Makers - 2DB (50/35) 10 Turkish Getups - 1 DB (50/35) Then AMRAP 400m Run 30 Air Squats 10 Handstand Pushups |
MRx
30 Minute Cap Buy In 10 Man Makers - 2DB (35/20) 10 Turkish Getups - 1 DB (35/20) Then AMRAP 400m Run 30 Air Squats 10 Seated Shoulder Press (35/20) |
Unloaded
30 Minute Cap Buy In 10 Man Makers - 2DB (25/15) 10 Turkish Getups - 1 DB (25/15) Then AMRAP 400m Run 30 Air Squats 10 Seated Shoulder Press (25/15) |
8.18.21
|
Rx
Hang Squat Snatch 3 Rounds for a total of 11 Mins: Min 1 – 1 Hang Squat Snatch Min 2 – 1 Hang Squat Snatch Min 3 – 1 Hang Squat Snatch Min 4 – Rest All percentages based on 1RM Snatch: Min 1 – 70% Min 2 – 75% Min 3 – 80% Min 4 – Rest Min 5 – 75% Min 6 – 80% Min 7 – 85% Min 8 – Rest Min 9 – 80% Min 10 – 85% Min 11 – 90% |
MRx
Hang Power Snatch 3 Rounds for a total of 11 Mins: Min 1 – 1 Hang Power Snatch Min 2 – 1 Hang Power Snatch Min 3 – 1 Hang Power Snatch Min 4 – Rest All percentages based on 1RM Snatch: Min 1 – 50% Min 2 – 55% Min 3 – 60% Min 4 – Rest Min 5 – 55% Min 6 – 60% Min 7 – 65% Min 8 – Rest Min 9 – 60% Min 10 – 65% Min 11 – 70% |
Unloaded
Hang Power Snatch 3 Rounds for a total of 11 Mins: Min 1 – 1 Hang Power Snatch Min 2 – 1 Hang Power Snatch Min 3 – 1 Hang Power Snatch Min 4 – Rest Weight is barbell or pvc only throughout |
8.17.21
|
Rx
800m Run with Med Ball (20/14) Then 8 Rounds 10 Wall Balls (20/14) 1 Rope Climb Then 800m Run with Med Ball (20/14) |
MRx
800m Run with Med Ball (16/12) Then 8 Rounds 10 Wall Balls (16/12) 3 Rope Pullups Then 800m Run with Med Ball (16/12) |
Unloaded
800m Run with Med Ball (14/10) Then 8 Rounds 10 Wall Balls (14/10) 3 Rope Pullups Then 800m Run with Med Ball (14/10) |
8.16.21
|
Rx
5 Rounds 200m Run 4 Bar Muscle Ups |
MRx/Unloaded
5 Rounds 200m Run 4 Jumping Bar Muscle Ups |
8.14.21
|
Rx
15 Minute AMRAP with a partner 30 Foot Farmer's Carry (50/35) 5 DB Clusters (50/35) 30 Foot Farmer's Carry (50/35) While 1 partner works, the other holds a boat hold |
MRx
15 Minute AMRAP with a partner 30 Foot Farmer's Carry (35/20) 5 DB Clusters (35/20) 30 Foot Farmer's Carry (35/20) While 1 partner works, the other holds a boat hold |
Unloaded
15 Minute AMRAP with a partner 30 Foot Farmer's Carry (25/15) 5 DB Clusters (25/15) 30 Foot Farmer's Carry (25/15) While 1 partner works, the other holds a boat hold |
8.13.21
Rx/MRx/Unloaded
TABATA
L-Hold on parallettes
Single Unders - jump for 4 minutes
Handstand Hold
Bottom of squat hold
Score is how many breaks
TABATA
L-Hold on parallettes
Single Unders - jump for 4 minutes
Handstand Hold
Bottom of squat hold
Score is how many breaks
8.11.21
|
Rx
15-12-9 Thrusters (95/65) Bike Cals Rest 3:00 21-15-9 Wall Balls (30/20) Row Cals |
MRx
15-12-9 Thrusters (75/55) Bike Cals Rest 3:00 21-15-9 Wall Balls (20/14) Row Cals |
Unloaded
15-12-9 Thrusters (45/35) Bike Cals Rest 3:00 21-15-9 Wall Balls (14/10) Row Cals |
8.10.21
|
Rx
800m Run 50 Burpee Pullups 400m Run 25 Burpee Pullups |
MRx/Unloaded
800m Run 50 Burpees 50 Jumping Pullups 400m Run 25 Burpees 25 Jumping Pullups |
8.9.21
|
Rx
18 Minute AMRAP 30 Single Dumbbell Alternating Power Snatches (50/35) 30/24 Cal Bike OR 36/30 Row 30 Toes to Bar 30 Single Dumbbell Box Step-ups (50/35) |
MRx
18 Minute AMRAP 30 Single Dumbbell Alternating Power Snatches (35/20) 30/24 Cal Bike OR 36/30 Row 30 Knees to 90 30 Single Dumbbell Box Step-ups (35/20) |
Unloaded
18 Minute AMRAP 30 Single Dumbbell Alternating Power Snatches (25/15) 30/24 Cal Bike OR 36/30 Row 30 Knees to 90 30 Single Dumbbell Box Step-ups (25/15) |
8.7.21
|
Rx
3 Rounds 50 Foot Handstand Walk 20 Med Ball Cleans (20/14) 50 Foot Lunge Steps 20 Tuck Ups |
MRx
3 Rounds 150 Foot Bear Crawl 20 Med Ball Cleans (16/12) 50 Foot Lunge Steps 20 Tuck Ups |
Unloaded
3 Rounds 150 Foot Bear Crawl 20 Med Ball Cleans (14/10) 50 Foot Lunge Steps 20 Tuck Ups |
8.6.21
|
Rx
5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 8 Deadlifts (225/155) 8 Burpee Box Jumps Rest 5:00 5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 4 Deadlifts (275/185) 4 Burpee Box Jump Overs |
MRx
5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 12 Deadlifts (165/115) 12 Bar Stepping Burpees Rest 5:00 5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 8 Deadlifts (185/135) 8 Burpee Box Step Ups Rest 5:00 5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 4 Deadlifts (225/155) 4 Burpee Box Step Overs |
Unloaded
5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 12 Deadlifts (75/55) 12 Bar Facing Burpees Rest 5:00 5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 8 Deadlifts (75/55) 8 Burpee Box Jumps Rest 5:00 5 Min AMRAP Buy-In: 25/19 Calorie Bike AMRAP In Time Remaining: 4 Deadlifts (75/55) 4 Burpee Box Jump Overs |
8.4.21
|
Rx
5 Rounds Sprint to crack Lunge step back to parking blocks 50 Double Unders 10 Strict Pullups |
MRx
5 Rounds Sprint to crack Lunge step back to parking blocks 50 High Knees 10 Strict Pullups |
Unloaded
5 Rounds Sprint to crack Lunge step back to parking blocks 50 Single Unders 10 Ring Rows |
8.3.21
|
Rx
7 Minute Cap 18 Power Cleans (115/85) 15 Front Squats 12 Push Jerks 9 Power Snatches Time Remaining: AMRAP Thrusters Rest 5 minutes Cash out: 1 Mile Run |
Rx
7 Minute Cap 18 Deadlifts (95/65) 15 Power Cleans 12 Front Squats 9 Push Jerks Time Remaining: AMRAP Thrusters Rest 5 minutes Cash out: 1 Mile Run |
Unloaded
7 Minute Cap 18 Power Cleans (45/35) 15 Front Squats 12 Push Jerks 9 Power Snatches Time Remaining: AMRAP Thrusters Rest 5 minutes Cash out: 1 Mile Run |
8.2.21
|
Rx
E2MOM for 10 Minutes 3 Clean Pulls + 1 Power Clean Set 1 - 65% Set 2 - 70% Set 3 - 75% Set 4 - 80% Set 5 - 85% 5 Rounds 15 KB Swings (70/53) 15 Burpees |
MRx
E2MOM for 10 Minutes 3 Clean Pulls + 1 Power Clean Set 1 - 65% Set 2 - 70% Set 3 - 75% Set 4 - 80% Set 5 - 85% 5 Rounds 15 Russian KB Swings (53/35) 15 Burpees |
Unloaded
E2MOM for 10 Minutes 3 Clean Pulls + 1 Power Clean (45/35) 5 Rounds 15 Russian KB Swings (35/20) 15 Burpees |
7.31.21
|
Rx
JONESWORTHY 80-64-50-32-16-8 Air Squats 40-32-25-16-8-4 KB Swing (53/35) 20-16-12-8-4-2 Pullups |
MRx
JONESWORTHY 80-64-50-32-16-8 Air Squats 40-32-25-16-8-4 KB Swing(44/25) 20-16-12-8-4-2 Jumping Pullups |
Unloaded
JONESWORTHY 80-64-50-32-16-8 Air Squats 40-32-25-16-8-4 KB Swing (35/20) 20-16-12-8-4-2 Jumping Pullups |
7.30.21
|
Rx
TABATA Ring Dips Bicycle Situps Candlestick Jumps Double Unders Score is lowest reps for each |
MRx
TABATA Horn Dips Bicycle Situps Candlestick Jumps Single Unders Score is lowest reps for each |
Unloaded
TABATA Box Dips Bicycle Situps Candlestick Jumps Single Unders Score is lowest reps for each |
7.28.21
|
Rx
1000m Row (80/56 Cal Bike) 50 Alt Arm DB Snatch (50/35) 50 Seated Leg Raises 50 Alt Arm DB Snatch 1000m Row |
MRx
1000m Row (80/56 Cal Bike) 50 Alt Arm DB Snatch (35/20) 50 Seated Leg Raises 50 Alt Arm DB Snatch 1000m Row |
Unloaded
1000m Row (80/56 Cal Bike) 50 Alt Arm DB Snatch (25/15) 50 Seated Leg Raises 50 Alt Arm DB Snatch 1000m Row |
7.27.21
Rx/MRx/Unloaded
Hill Sprints E2MOM for 20 Minutes
Sprint from crack to gate
Score is fastest time
Hill Sprints E2MOM for 20 Minutes
Sprint from crack to gate
Score is fastest time
7.26.21
|
Rx
20 MIN ALT EMOM - with a partner 5 Thrusters (95/65) 5 Burpees Min 1 - Partner A does movements while partner B hangs from pullup bar. Min 2 - Partner B does movements while partner A hangs from pullup bar. |
MRx
20 MIN ALT EMOM - with a partner 5 Thrusters (75/55) 5 Burpees Min 1 - Partner A does movements while partner B hangs from pullup bar. Min 2 - Partner B does movements while partner A hangs from pullup bar. |
Unloaded
20 MIN ALT EMOM - with a partner 5 Thrusters (45/35) 5 Burpees Min 1 - Partner A does movements while partner B hangs from pullup bar. Min 2 - Partner B does movements while partner A hangs from pullup bar. |
7.23.21
|
Rx
E3MOM for 18 minutes 15/12 Cal Bike 12 Slamballs (40/30) 9 Ground to OH (95/65) |
MRx
E3MOM for 18 minutes 15/12 Cal Bike 12 Slamballs (30/20) 9 Ground to OH (75/55) |
Unloaded
E3MOM for 18 minutes 15/12 Cal Bike 12 Slamballs (20/10) 9 Ground to OH (45/35) |
7.21.21
|
Rx
AMRAP in 15 Teams of 3 - 1 person works at a time - partition however you want 20 Pistols 15 40-Yard Sprints 10 Wall Walks 5 Bar Muscle Ups |
MRx
AMRAP in 15 Teams of 3 - 1 person works at a time - partition however you want 20 Single Leg Box Squats 15 40-Yard Sprints 10 Wall Walks hands even with rack 5 Jumping Bar Muscle Ups onto low bar on pullup rack |
Unloaded
AMRAP in 15 Teams of 3 - 1 person works at a time - partition however you want 20 Single Leg Box Squats 15 40-Yard Sprints 10 Wall Walks to comfort level 5 Jumping Bar Muscle Ups onto low bar on pullup rack |
7.20.21
Rx/MRx/Unloaded
200m Run
20 Burpees
3:00 Rest
400m Run
20 Burpees
3:00 Rest
800m Run
20 Burpees
3:00 Rest
400m Run
20 Burpees
3:00 Rest
200m Run
20 Burpees
200m Run
20 Burpees
3:00 Rest
400m Run
20 Burpees
3:00 Rest
800m Run
20 Burpees
3:00 Rest
400m Run
20 Burpees
3:00 Rest
200m Run
20 Burpees
7.19.21
|
Rx
17.4ish 55 Deadlifts (225/155) 55 Wall Balls (20/14) 55 Calorie Row 55 Handstand Pushups 20 minute time cap |
MRx
17.4ish 55 Deadlifts (185/115) 55 Wall Balls (16/12) 55 Calorie Row 55 Seated Shoulder Press (35/20) 20 minute time cap |
Unloaded
17.4ish 55 Deadlifts (95/65) 55 Wall Balls (14/10) 55 Calorie Row 55 Seated Shoulder Press (25/15) 20 minute time cap |
7.17.21
Rx/MRx/Unloaded
Cards
Inchworms
Back Extensions
Jumping Lunges
Vups
Aces = 15 Cal Row
Cards
Inchworms
Back Extensions
Jumping Lunges
Vups
Aces = 15 Cal Row
7.16.21
|
Rx
3-2-1-1-1 Snatch Then 4 Rounds 15 Snatches (75/55) 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) |
MRx
3-2-1-1-1 Clean Then 4 Rounds 15 Clean & Jerks (75/55) 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) |
Unloaded
12 minute EMOM 5 Med Ball Cleans, 10 Russian Twists (14/10) Then 4 Rounds 15 Snatches (45/35) 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) |
7.14.21
|
Rx
12 Min Cap 5 Rounds 10 Burpees to a target 6" above reach 20 Wall Balls (20/14) Then Max cals on bike with remaining time |
MRx
12 Min Cap 5 Rounds 10 Burpees to a target 6" above reach 20 Wall Balls (16/12) Then Max cals on bike with remaining time |
Unloaded
12 Min Cap 5 Rounds 10 Burpees to a target 6" above reach 20 Wall Balls (14/10) Then Max cals on bike with remaining time |
7.13.21
Rx/MRx/Unloaded
Keystone Gorge Loop
Keystone Gorge Loop
7.12.21
|
Rx
With a partner - partition reps as needed. Finish each movement before moving onto the next. 250 Double Unders 200m Run with med ball (20/14) 50 Handstand Pushups 200m Run with med ball 25 Power Cleans (185/135) 200m Run with med ball 50 Handstand Pushups 200m Run with med ball 250 Double Unders |
MRx
With a partner - partition reps as needed. Finish each movement before moving onto the next. 250 Single Unders 200m Run with med ball (16/12) 50 Second Handstand Hold Each 200m Run with med ball 25 Power Cleans (135/95) 200m Run with med ball 50 Second Handstand Hold Each 200m Run with med ball 250 Single Unders |
Unloaded
With a partner - partition reps as needed. Finish each movement before moving onto the next. 250 Single Unders 200m Run together 50 Second Handstand Hold Each 200m Run together 25 Power Cleans (45/35) 200m Run together 50 Second Handstand Hold Each 200m Run together 250 Single Unders |
7.10.21
|
Rx
15 Minute AMRAP 6 DB Single Leg DL (50/35) 6 Alt Arm Devil's Press EMOM 3 Strict Pullups |
MRx
15 Minute AMRAP 6 DB Single Leg DL (35/20) 6 Alt Arm Devil's Press EMOM 2 Strict Pullups |
Unloaded
15 Minute AMRAP 6 DB Single Leg DL (25/15) 6 Alt Arm Devil's Press EMOM 2 Strict Pullups |
7.9.21
|
Rx
Part A - Bench Press E3MOM for 9 Minutes - Work for 1 minute, rest for 2 - max reps in one minute at 50% BW - score is total reps Part B 12 Minute AMRAP 12 Burpees 9 Toes to Bar |
MRx
Part A - Bench Press E3MOM for 9 Minutes - Work for 1 minute, rest for 2 - max reps in one minute at 40% BW - score is total reps Part B 12 Minute AMRAP 12 Burpees 9 Strict Knees to 90 |
Unloaded
Part A - Bench Press E3MOM for 9 Minutes - Work for 1 minute, rest for 2 - max reps in one minute at (45/35) - score is total reps Part B 12 Minute AMRAP 12 Burpees 9 Strict Knees to 90 |
7.7.21
|
Rx
400m Run 6 Rope Climbs 400m Run 5 Rope Climbs 400m Run 4 Rope Climbs 400m Run 3 Rope Climbs 400m Run 2 Rope Climbs 400m Run 1 Rope Climb |
MRx/Unloaded
400m Run 12 Rope Pullups 400m Run 10 Rope Pullups 400m Run 8 Rope Pullups 400m Run 6 Rope Pullups 400m Run 4 Rope Pullups 400m Run 2 Rope Pullups |
7.6.21
|
Rx
3 Rounds for time 10 Deadlifts (275/185) 50 Double unders |
MRx
3 Rounds for time 10 Deadlifts (205/135) 100 Single unders |
Unloaded
3 Rounds for time 10 Deadlifts (95/65) 100 Single unders |
7.5.21
|
Rx
Bear Complex 5 Rounds for Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press |
Unloaded
Bear Complex 5 Rounds for technique Complete 7 Unbroken Sets of this Barbell complex with a barbell only: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press |
7.3.21
Field Day!
7.2.21
|
Rx
3 Rounds 800m Run 8 Man Makers (50/35) |
MRx
3 Rounds 800m Run 8 Man Makers (35/20) |
Unloaded
3 Rounds 800m Run 8 Man Makers (25/15) |
6.30.21
|
Rx
Teams of 3 - 6 Rounds 6 DB Bench Press (50/35) 8 Knees to Elbows 48 Double Unders |
MRx
Teams of 3 - 6 Rounds 6 DB Bench Press (40/25) 8 Strict Knees to 90 48 High Knee Jump Ropes |
Unloaded
Teams of 3 - 6 Rounds 6 DB Bench Press (25/15) 8 Knees to 90 48 High Knee Jump Ropes |
6.29.21
|
Rx
TABATA Front Support on Rings Bottom to Bottom Squats Wall Walks Chin Ups |
MRx
TABATA Front Support on Rings Bottom to Bottom Squats Wall Walks - hands even with rack Chin Ups |
Unloaded
TABATA Front Support on Rings Air Squats Wall Walks - hands even with rack Banded Chin Ups |
6.28.21
|
Rx
BLAKE 4 Rounds for time 100ft OH Walking Lunge Steps (45/35) 30 Box Jumps (24/20) 20 Wall Balls (20/14) 10 HSPU |
MRx
BLAKE 4 Rounds for time 100ft OH Walking Lunge Steps (35/25) 30 Box Steps (24/20) 20 Wall Balls (16/12) 10 Seated Floor Press (35/20) |
Unloaded
BLAKE 4 Rounds for time 100ft OH Walking Lunge Steps (15/10) 30 Box Steps (24/20) 20 Wall Balls (14/10) 10 Seated Floor Press (25/15) |
6.26.21
|
Rx
10 Min AMRAP 6 Hang Power Snatches (115/85) 9 OH Squats (115/85) 12 Deadlifts (115/85) |
MRx
10 Min AMRAP 6 Hang Power Cleans (115/85) 8 Front Squats (115/85) 10 Deadlifts (115/85) |
Unloaded
10 Min AMRAP 6 Hang Power Snatches (45/35) 8 OH Squats (45/35) 10 Deadlifts (45/35) |
6.25.21
|
Rx
5 Min AMRAP 10/7 Bike Cals 3, 6, 9, 12, 15... Toes to Bar Rest 1:30 5 Min AMRAP 10/7 Cal Row 3, 6, 9, 12, 15... Burpees over rower Rest 1:30 5 Min AMRAP 30 Double Unders 3, 6, 9, 12, 15... Leg throw downs |
MRx/Unloaded
5 Min AMRAP 10/7 Bike Cals 3, 6, 9, 12, 15... Knees to 90 Rest 1:30 5 Min AMRAP 10/7 Cal Row 3, 6, 9, 12, 15... Burpees over rower Rest 1:30 5 Min AMRAP 60 Single Unders 3, 6, 9, 12, 15... Leg throw downs |
6.23.21
|
Rx
For total reps: 3 sets of Shoulder presses 3 sets of Strict pullups 3 sets of Push presses 3 sets of Strict pullups 3 sets of Push jerks 3 sets of Strict pullups Rest 30 sec. between sets. Barbell movements are done at 60% bodyweight. A set means an unbroken stream of reps. |
MRx
For total reps: 3 sets of Shoulder presses 3 sets of Strict pullups 3 sets of Push presses 3 sets of Strict pullups 3 sets of Push jerks 3 sets of Strict pullups Rest 30 sec. between sets. Barbell movements are done at 40% bodyweight. A set means an unbroken stream of reps. |
Unloaded
For total reps: 2 sets of Shoulder presses 2 sets of Ring Rows 2 sets of Push presses 2 sets of Ring Rows 2 sets of Push jerks 2 sets of Ring Rows Rest 30 sec. between sets. Barbell movements are done with barbell only. A set means an unbroken stream of reps. |
6.22.21
|
Rx
3-6-9-12-15-18-21 reps for time of: Triple unders Bike cals |
MRx
3-6-9-12-15-18-21 reps for time of: Double unders Bike cals |
Unloaded
3-6-9-12-15-18-21 reps for time of: High knee jump ropes Bike cals |
6.21.21
|
Rx
With a partner Buy in: 400m Run Then 4 Rounds 10 Back squats (185/135) 20 Slam balls (40/30) One partner squats while the other does slam balls and then switch. |
MRx
With a partner Buy in: 400m Run Then 4 Rounds 10 Back squats (155/105) 20 Slam balls (30/20) One partner squats while the other does slam balls and then switch. |
Unloaded
With a partner Buy in: 400m Run Then 4 Rounds 10 Back squats (45/35) 20 Slam balls (20/10) One partner squats while the other does slam balls and then switch. |
6.19.21
Rx/MRx/Unloaded
10 Min EMOM
40 yard sprint
10 pushups
10 Min EMOM
40 yard sprint
10 pushups
6.18.21
|
Rx
4 Rounds 30/20 Cal Row or 20/14 Bike Cals 30 Wall Balls (20/14) 30 Alt Arm DB Snatches (50/35) |
MRx
4 Rounds 30/20 Cal Row or 20/14 Bike Cals 30 Wall Balls (16/12) 30 Alt Arm DB Snatches (35/20) |
Unloaded
4 Rounds 30/20 Cal Row or 20/14 Bike Cals 30 Wall Balls (14/10) 30 Alt Arm DB Snatches (25/15) |
6.16.21
|
Rx
10-1 Chest to Bar Pullups Thrusters (115/75) Start with 10 Chest to Bar Pullups and 1 Thruster, then 9 Chest to Bar Pullups and 2 Thrusters |
MRx
10-1 Jumping Chest to Bar Pullups Thrusters (85/55) Start with 10 Chest to Bar Pullups and 1 Thruster, then 9 Chest to Bar Pullups and 2 Thrusters |
Unloaded
10-1 Jumping Chest to Bar Pullups Thrusters (45/35) Start with 10 Chest to Bar Pullups and 1 Thruster, then 9 Chest to Bar Pullups and 2 Thrusters |
6.15.21
|
Rx
1000m Row 90 Situps 80 Jumping Lunges 70 Grasshoppers 60 SDHP (53/35) 50 Alt Leg Vups 40 KB Swings (53/35) 30 Candlestick Jumps 20 Ring Dips 10 Triple Unders |
MRx
1000m Row 90 Situps 80 Alt Leg Lunges 70 Grasshoppers 60 SDHP (44/25) 50 Alt Leg Vups 40 KB Swings (44/25) 30 Candlestick Jumps 20 Horn Dips 10 Double Unders |
Unloaded
1000m Row 90 Situps 80 Alt Leg Lunges 70 Grasshoppers 60 SDHP (35/20) 50 Alt Leg Vups 40 KB Swings (35/20) 30 Candlestick Jumps 20 Parallette Dips 10 Double Unders |
6.14.21
|
Rx
5 Min AMRAP 3 Deadlifts (275/185) 7 Push presses (115/75) Then 3 attempts at a max hang from pullup bar |
MRx
5 Min AMRAP 3 Deadlifts (205/135) 7 Push presses (95/65) Then 3 attempts at a max hang from pullup bar |
6.12.21
|
Rx
2 Rounds 20 Pullups 12 DB Deadlift (50/35) Farmer Carry to crack and back 4 Tire Flips (heavy/medium) 20 Pullups 12 DB Deadlift (50/35) Farmer Carry to crack and back 10 GHD Situps |
MRx
2 Rounds 10 Strict Pullups 12 DB Deadlift (35/20) Farmer Carry to crack and back 4 Tire Flips (medium/light) 10 Strict Pullups 12 DB Deadlift (35/20) Farmer Carry to crack and back 10 Leg Throw Downs |
Unloaded
2 Rounds 10 Challenging Banded Pullups 12 DB Deadlift (25/15) Farmer Carry to crack and back 4 Tire Flips (medium/light) 10 Challenging Banded Pullups 12 DB Deadlift (25/15) Farmer Carry to crack and back 10 Leg Throw Downs |
6.11.21
6.9.21
|
Rx
Me and My Med Ball (20/14) 2 Rounds on the poop loop 20 Wall Balls at gym 20 Push Presses at first bridge 20 Front Squats at second bridge |
MRx
Me and My Med Ball (16/12) 2 Rounds on the poop loop 20 Wall Balls at gym 20 Push Presses at first bridge 20 Front Squats at second bridge |
Unloaded
Me and My Med Ball (14/10) 2 Rounds on the poop loop 20 Wall Balls at gym 20 Push Presses at first bridge 20 Front Squats at second bridge |
6.8.21
Rx/MRx/Unloaded
3 rounds for time of: 3 Minute Handstand hold in as few sets as possible. After each round, perform 5 burpees for each break — e.g., if the handstand hold takes 4 sets, complete 15 burpees before starting the next round.
3 rounds for time of: 3 Minute Handstand hold in as few sets as possible. After each round, perform 5 burpees for each break — e.g., if the handstand hold takes 4 sets, complete 15 burpees before starting the next round.
6.7.21
Rx/MRx/Unloaded
15 Min Alt EMOM
12/10 Bike Cals
10 Burpees
10 Vups
15 Min Alt EMOM
12/10 Bike Cals
10 Burpees
10 Vups
6.5.21
|
Rx
50 Alt Arm Dumbbell Snatches (50/35) 5 Rope climbs 40 Alt Arm Dumbbell Snatches 4 Rope climbs 30 Alt Arm Dumbbell Snatches 3 Rope climbs 20 Alt Arm Dumbbell Snatches 2 Rope climbs 10 Alt Arm Dumbbell Snatches 1 Rope climb |
MRx
50 Alt Arm Dumbbell Snatches (35/20) 10 Rope pullups 40 Alt Arm Dumbbell Snatches 8 Rope pullups 30 Alt Arm Dumbbell Snatches 6 Rope pullups 20 Alt Arm Dumbbell Snatches 4 Rope pullups 10 Alt Arm Dumbbell Snatches 2 Rope pull-ups |
Unloaded
50 Alt Arm Dumbbell Snatches (25/15) 10 Rope pullups 40 Alt Arm Dumbbell Snatches 8 Rope pullups 30 Alt Arm Dumbbell Snatches 6 Rope pullups 20 Alt Arm Dumbbell Snatches 4 Rope pullups 10 Alt Arm Dumbbell Snatches 2 Rope pull-ups |
6.4.21
|
Rx
80 Double Unders 800m Run 40 Pullups 400m Run 20 Overhead Squats (135/95) 200m Run |
MRx
160 Single Unders 800m Run 20 Strict Pullups 400m Run 20 Front Squats (135/95) 200m Run |
Unloaded
160 Single Unders 800m Run 20 Challenging Banded Strict Pullups 400m Run 20 Overhead Squats (45/35) 200m Run |
6.2.21
|
Rx
Clean 5-3-2-1-1-1 then GRACE 30 Clean & Jerks (135/95) |
MRx
Clean 5-3-2-1-1-1 then GRACE 30 Clean & Jerks (115/75) |
Unloaded
50-40-30-20-10 Single Unders Situps then GRACE 30 Clean & Jerks (115/75) |
6.1.21
|
Rx
Part A Partner A - Iron Scap on Crossover Partner B - Row for meters Switch when one partner is done with Crossover Part B TABATA GHD Situps Oblique Situps L Back Extensions Oblique Situps R |
MRx/Unloaded
Part A Partner A - Iron Scap on Crossover Partner B - Row for meters Switch when one partner is done with Crossover Part B TABATA PVC Straight Leg Situps Side Bridge L Back Extensions Side Bridge R |
5.31.21
MURPH
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
*Wear a weight vest and partition the bodyweight movements however you like
Scaling and modifications are always an option
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
*Wear a weight vest and partition the bodyweight movements however you like
Scaling and modifications are always an option
5.29.21
|
Rx
10 Rounds with a Partner 10 Hang Power Snatches (115/75) 15 Deadlifts (115/75) 20 Box Plyo Skier (24/20) Partners switch off each movement |
MRx
10 Rounds with a Partner 10 Hang Power Cleans (115/75) 15 Deadlifts (115/75) 20 Lateral Box Step Overs (24/20) Partners switch off each movement |
Unloaded
10 Rounds with a Partner 10 Hang Power Snatches (45/35) 15 Deadlifts (45/35) 20 Lateral Box Step Overs (24/20) Partners switch off each movement |
5.28.21
Rx/MRx/Unloaded
4 Rounds
800m Run
Rest 2 mins between runs
4 Rounds
800m Run
Rest 2 mins between runs
5.25.21
|
Rx
4 Rounds 10 Jerks (135/95) 10 Knees to Elbows Cash out: 1 Mile Run Time is counted when the athlete returns from the run. |
MRx
4 Rounds 10 Jerks (95/65) 10 Knees to 90 Cash out: 1 Mile Run Time is counted when the athlete returns from the run. |
Unloaded
4 Rounds 10 Jerks (45/35) 10 Knees to 90 Cash out: 1 Mile Run Time is counted when the athlete returns from the run. |
5.24.21
|
Rx
E2MOM for 14 Mins 4 Front Squats (135/95) 6 Reverse Lunges (135/95) 12/10 Cal Row or Ski |
MRx
E2MOM for 14 Mins 4 Front Squats (95/65) 6 Reverse Lunges (95/65) 12/10 Cal Row or Ski |
Unloaded
E2MOM for 14 Mins 4 Front Squats (45/35) 6 Reverse Lunges (45/35) 12/10 Cal Row or Sk |
5.22.21
|
Rx
3 Min AMRAP 6 Power Cleans (95/65) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Squat Cleans (95/65) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Thrusters (95/65) 12 Floor Wipers (L+R=2) |
MRx
3 Min AMRAP 6 Power Cleans (75/55) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Squat Cleans (75/55) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Thrusters (75/55) 12 Floor Wipers (L+R=2) |
Unloaded
3 Min AMRAP 6 Power Cleans (45/35) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Squat Cleans (45/35) 12 Floor Wipers (L+R=2) 1 Min Rest 3 Min AMRAP 6 Thrusters (45/35) 12 Floor Wipers (L+R=2) |
5.21.21
|
Rx
5 Min AMRAP Buy-in: 50 Double unders Then 12 Deadlifts (225/155) 12 Pullups 1 Min Rest 5 Min AMRAP Buy-in: 75 Double unders Then 9 Deadlifts (225/155) 9 Pullups 1 Min Rest 5 Min AMRAP Buy-in: 100 Double unders Then 6 Deadlifts (225/155) 6 Pullups |
MRx
5 Min AMRAP Buy-in: 50 Single unders Then 12 Deadlifts (165/115) 12 Jumping Pullups 1 Min Rest 5 Min AMRAP Buy-in: 75 Single unders Then 9 Deadlifts (165/115) 9 Jumping Pullups 1 Min Rest 5 Min AMRAP Buy-in: 100 Single unders Then 6 Deadlifts (165/115) 6 Jumping Pullups |
Unloaded
5 Min AMRAP Buy-in: 50 Single unders Then 12 Deadlifts (95/65) 12 Jumping Pullups 1 Min Rest 5 Min AMRAP Buy-in: 75 Single unders Then 9 Deadlifts (95/65) 9 Jumping Pullups 1 Min Rest 5 Min AMRAP Buy-in: 100 Single unders Then 6 Deadlifts (95/65) 6 Jumping Pullups |
5.19.21
|
Rx
50 Back Squats (155/115) 50 Push Press (115/85) EMOM 1 Turkish Get Up (53/35) |
MRx
50 Back Squats (135/95) 50 Push Press (95/65) EMOM 1 Turkish Get Up (44/25) |
Unloaded
50 Back Squats (45/35) 50 Push Press (45/35) EMOM 1 Turkish Get Up (30/20) |
5.18.21
|
Rx
2 Rounds 250m Row 20 Toes to Bar 250m Row 10 HSPU Rest 3:00 2 Rounds 20/14 Bike Cals 20 Toes to Bar 20/14 Bike Cals 10 HSPU |
MRx
2 Rounds 250m Row 20 Knees to 90 250m Row 10 Seated Floor Press (35/20) Rest 3:00 2 Rounds 20/14 Bike Cals 20 Knees to 90 20/14 Bike Cals 10 Seated Floor Press (35/20) |
Unloaded
2 Rounds 250m Row 20 Knees to 90 250m Row 10 Seated Floor Press (25/15) Rest 3:00 2 Rounds 20/14 Bike Cals 20 Knees to 90 20/14 Bike Cals 10 Seated Floor Press (25/15) |
5.17.21
|
Rx
TABATA Goblet Squats (53/35) Handstand Shoulder Taps KB Swings (53/35) Bicycle Situps (L+R=2) |
MRx
TABATA Goblet Squats (44/25) Plank Shoulder Taps KB Swings (44/25) Bicycle Situps (L+R=2) |
Unloaded
TABATA Goblet Squats (30/20) Plank Shoulder Taps KB Swings (30/20) Bicycle Situps (L+R=2) |
5.15.21
|
Rx
2 Rounds 20 Wall Balls at gym (20/14) Run to top of driveway 20 KB Swings (53/35) Run to stairs, across field to home plate 20 Alt Arm Snatches (50/35) Run up road and back to the top of driveway and down to gym |
MRx
2 Rounds 20 Wall Balls at gym (16/12) Run to top of driveway 20 KB Swings (44/25) Run to stairs, across field to home plate 20 Alt Arm Snatches (35/25) Run up road and back to the top of driveway and down to gym |
Unloaded
2 Rounds 20 Wall Balls at gym 14/10) Run to top of driveway 20 KB Swings (30/20) Run to stairs, across field to home plate 20 Alt Arm Snatches (25/15) Run up road and back to the top of driveway and down to gym |
5.14.21
|
Rx
WORK 006 7 Min AMRAP 7 Ring Muscle Ups 7 OH Squats (135/95) TABATA CORE - 8 Min Side Bridge L Side Bridge R Hollow Rocks Arch Rocks |
MRx
WORK 006 7 Min AMRAP 7 Strict Pullups 7 Front Squats (115/85) TABATA CORE - 8 Min Side Bridge L Side Bridge R Hollow Rocks Arch Rocks |
Unloaded
WORK 006 7 Min AMRAP 7 Ring Rows 7 OH Squats (45/35) TABATA CORE - 8 Min Side Bridge L Side Bridge R Hollow Rocks Arch Rocks |
5.12.21
|
Rx
20 Minute AMRAP 20 Burpees 30/24 Bike Cals 40 Double Unders |
MRx/Unloaded
20 Minute AMRAP 20 Burpees 30/24 Bike Cals 40 High Knee Jump Ropes |
5.11.21
|
Rx
400m Run 15 Cleans (135/95) 3 Rope Climbs 400m Run 12 Cleans 2 Rope Climbs 400m Run 9 Cleans 1 Rope Climb |
MRx
400m Run 15 Cleans (105/75) 9 Rope Pullups 400m Run 12 Cleans 7 Rope Pullups 400m Run 9 Cleans 5 Rope Pullups |
Unloaded
400m Run 15 Cleans (45/35) 9 Rope Pullups 400m Run 12 Cleans 7 Rope Pullups 400m Run 9 Cleans 5 Rope Pullups |
5.10.21
|
Rx
100 Dumbbell Squat Cleans (35/25) 3 Burpees at the top of each minute |
MRx
100 Dumbbell Squat Cleans (30/20) 3 Burpees at the top of each minute |
Unloaded
100 Med Ball Cleans (14/10) 3 Burpees at the top of each minute |
5.8.21
|
Rx
With a partner for time Buy in: Both partners do 50 Situps Then get through this list - one partner works the other runs 200m: 50 Thrusters (115/85) 100 Slam Balls (30/20) 50 Hang Cleans (115/85) 100 Wall Balls (20/14) Cash out: Both partners do 50 Situps |
MRx
With a partner for time Buy in: Both partners do 50 Situps Then get through this list - one partner works the other runs 200m: 50 Thrusters (95/65) 100 Slam Balls (30/20) 50 Hang Cleans (95/65) 100 Wall Balls (16/12) Cash out: Both partners do 50 Situps |
Unloaded
With a partner for time Buy in: Both partners do 50 Situps Then get through this list - one partner works the other runs 200m: 50 Thrusters (45/35) 100 Slam Balls (20/10) 50 Hang Cleans (45/35) 100 Wall Balls (14/10) Cash out: Both partners do 50 Situps |
5.7.21
|
Rx
5 Rounds 5 Strict HSPU 10 Ring Dips 15 Candlestick Jumps 20 Jumping Lunges |
MRx
5 Rounds 5 Seated Shoulder Press (35/20) 10 Horn Dips 15 Candlestick Jumps 20 Alt Leg Lunges |
Unloaded
5 Rounds Seated Shoulder Press (25/15) 10 Parallette Dips 15 Candlestick Jumps 20 Alt Leg Lunges |
5.5.21
|
Rx
20 Min AMRAP 200m Run 3 Box Jumps 3 Power Cleans (135/95) 200m Run 6 Box Jumps 6 Power Cleans 200m Run Add 3 reps to BJ and PC each round |
MRx
20 Min AMRAP 200m Run 3 Box Steps 3 Power Cleans (105/75) 200m Run 6 Box Steps 6 Power Cleans 200m Run Add 3 reps to BS and PC each round |
Unloaded
20 Min AMRAP 200m Run 3 Box Steps 3 Power Cleans (45/35) 200m Run 6 Box Steps 6 Power Cleans 200m Run Add 3 reps to BS and PC each round |
5.4.21
|
Rx
Part A 12 Minutes 5-3-2-1-1-1 Push Press Part B 10 Min EMOM 2 Push Presses from Back (115/85) 2 OH Squats (115/85) |
MRx
Part A 12 Minutes 5-3-2-1-1-1 Push Press Part B 10 Min EMOM 2 Push Presses (95/65) 2 Front Squats (95/65) |
Unloaded
Part A 12 Minute Cap ANNIE 50-40-30-20-10 Situps Double Unders (twice as many singles) Part B 10 Min EMOM 2 Push Presses (45/35) 2 Front Squats (45/35) |
5.3.21
|
Rx
50 Squats 40 Pushups 30 Pullups Bike 2 Miles 30 Pullups 40 Pushups 50 Squats |
MRx
50 Squats 30 Pushups 15 Strict Pullups Bike 2 Miles 15 Strict Pullups 30 Pushups 50 Squats |
Unloaded
50 Squats 30 Pushups 15 Ring Rows Bike 2 Miles 15 Ring Rows 30 Pushups 50 Squats |
5.1.21
|
Rx
Part A 21-15-9 Calorie Row KB Swing (70/53) Part B 21-15-9 DB Box Step Over (50s/35s) DB Shoulder Press (35s/25s) Part C 21-15-9 Bike Cals DB Thrusters (35s/25s) Rest 1 Minute Between Parts |
MRx
Part A 21-15-9 Calorie Row KB Swings (35/20) Part B 21-15-9 DB Box Step Over (35s/25s) DB Shoulder Press (30s/20s) Part C 21-15-9 Bike Cals DB Thrusters (30s/20s) Rest 1 Minute Between Parts |
Unloaded
Part A 21-15-9 Calorie Row KB Swings (25/15) Part B 21-15-9 DB Box Step Over (30s/20s) DB Shoulder Press (25s/15s) Part C 21-15-9 Bike Cals DB Thrusters (25s/15s) Rest 1 Minute Between Parts |
4.30.21
|
Rx
Buy In: 60/45 Call Bike or 1000m Row Then 5 Rounds 5 Deadlifts (245/165) 15 Situps 25 Double Unders |
MRx
Buy In: 60/45 Call Bike or 1000m Row Then 5 Rounds 5 Deadlifts (185/135) 15 Situps 25 High Knee Jump Ropes |
Unloaded
Buy In: 60/45 Call Bike or 1000m Row Then 5 Rounds 5 Deadlifts (95/65) 15 Situps 25 High Knee Jump Ropes |
4.28.21
|
Rx
12 Min AMRAP 5 Devil's Press (50/35) 10 Chest to Bar 15 Air Squats |
MRx
12 Min AMRAP 5 Devil's Press (35/20) 10 Jumping Chest to Bar 15 Air Squats |
Unloaded
12 Min AMRAP 5 Devil's Press (25/15) 10 Jumping Chest to Bar 15 Air Squats |
4.27.21
|
Rx
Every 90 seconds, for 9 minutes 3 Hang Snatch + Overhead Squat Add weight each set to get to a challenging weight Then 5 Rounds 6 Overhead Squats 12 Toes to Bar 30 Double Unders For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. |
MRx
Every 90 seconds, for 9 minutes 3 Hang Clean + Front Squat Add weight each set to get to a challenging weight Then 5 Rounds 6 Front Squats 12 Toes to 90 60 Single Unders For the front squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. |
Unloaded
Every 90 seconds, for 9 minutes 3 Hang Snatch + Overhead Squat Stay same weight Then 5 Rounds 6 Overhead Squats (45/35) 12 Toes to Bar or Toes to 90 30 Double Unders or 60 Single Unders |
4.26.21
|
Rx
4 Sets 2:00 AMRAP 10 Box Jumps 10 Push Press (115/75) Rest 2:00 between sets |
MRx
4 Sets 2:00 AMRAP 10 Box Steps 10 Push Press (95/65) Rest 2:00 between sets |
Unloaded
4 Sets 2:00 AMRAP 10 Box Steps 10 Push Press (45/35) Rest 2:00 between sets |
4.24.21
|
Rx
75 Double Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35) 75 Double Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35) 75 Double Unders |
MRx
100 Single Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (35/20) 100 Single Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (35/20) 100 Single Unders |
Unloaded
100 Single Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (25/15) 100 Single Unders 25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (25/15) 100 Single Unders |
4.23.21
|
Rx
10 Bar Muscle Ups 20 Pistols 30 HSPU 40 Jumping Squats 50 Pullups |
MRx
10 Jumping Bar Muscle Ups 20 Box Toe Touches 30 Seated Shoulder Press (35/20) 40 Squats 50 Jumping Pullups |
Unloaded
10 Jumping Bar Muscle Ups 20 Box Toe Touches 30 Seated Shoulder Press (25/15) 40 Jumping Squats 50 Jumping Pullups |
4.21.21
|
Rx
4 Minute AMRAP 5 Deadlifts (135/95) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (185/135) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (225/155) 10 Vups |
MRx
4 Minute AMRAP 5 Deadlifts (115/75) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (135/95) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (185/135) 10 Vups |
Unloaded
4 Minute AMRAP 5 Deadlifts (75/55) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (75/55) 10 Vups 1min rest 4 Minute AMRAP 5 Deadlifts (75/55) 10 Vups |
4.20.21
|
Rx
3 Power Snatch @ 75% 1RM 6 Power Snatch @ 70% 9 Power Snatch @ 65% 12 Power Snatch @ 60% 15 Power Snatch @ 55% 18 Power Snatch @ 50% Rest 2 Minutes Between Sets |
MRx
3 Power Clean @ 75% 1RM 6 Power Clean @ 70% 9 Power Clean @ 65% 12 Power Clean @ 60% 15 Power Clean @ 55% 18 Power Clean @ 50% Rest 2 Minutes Between Sets |
Unloaded
3, 6, 9, 12, 15, 18 Power Cleans (45/35) Burpees Candlestick Jumps |
4.19.21
Rx/MRx/Unloaded
E6MOM for 18 Minutes
500 Meter Row
50 Air Squats
25 Pushups
Score is time for each set.
E6MOM for 18 Minutes
500 Meter Row
50 Air Squats
25 Pushups
Score is time for each set.
4.17.21
|
Rx
30 Minute Cap 1000 Meter Row Then AMRAP with remaining time 5 Bar Muscle Ups 10 HSPU 15 Kettlebell Swings (53/35) 20 Box Step Ups Score is Rounds and Reps |
MRx
30 Minute Cap 1000 Meter Row Then AMRAP with remaining time 5 Candlestick to Low Bar Front Support 10 Handstand Shoulder Shrugs 15 Kettlebell swings (44/25) 20 Box Step Ups Score is Rounds and Reps |
Unloaded
30 Minute Cap 1000 Meter Row Then AMRAP with remaining time 5 Candlestick to Low Bar Front Support 10 Handstand Shoulder Shrugs 15 Kettlebell Swings (30/20) 20 Box Step Ups Score is Rounds and Reps |
4.16.21
|
Rx
Strict Press - every 90 seconds for 9 minutes Set 1 – 5 reps @ 70% Set 2 – 3 reps @ 75% Set 3 – 2 reps @ 80-83% Set 4 – 2 reps @ 80-83% Set 5 – 2 reps @ 85-88% Set 6 – 2 reps @ 85-88% then 8 minute cap 100 bike calories followed by as many HSPU as possible in remaining time |
MRx
Strict Press - every 90 seconds for 9 minutes Set 1 – 5 reps @ 70% Set 2 – 3 reps @ 75% Set 3 – 2 reps @ 80-83% Set 4 – 2 reps @ 80-83% Set 5 – 2 reps @ 85-88% Set 6 – 2 reps @ 85-88% then 8 minute cap 100 bike calories followed by as many Pushups as possible in remaining time |
Unloaded
Strict Press (45/35) - every 90 seconds for 9 minutes Set 1 – 5 reps - then max reps situps Set 2 – 3 reps - then max reps grasshoppers Set 3 – 2 reps - then max reps L side bridge Set 4 – 2 reps - then max reps R side bridge Set 5 – 2 reps - then max reps hollow rocks Set 6 – 2 reps - then plank hold then 8 minute cap 100 bike calories followed by as many Pushups as possible in remaining time |
4.14.21
|
Rx
GI JANE 100 Burpee Pullups for time |
MRx
GI JANE 75 Burpee Pullups for time |
Unloaded
GI JANE 75 Burpee Pullups for time |
4.13.21
|
Rx
Last person standing: Wall Walks (start at 1) - score is round completed Thrusters (start at 3) (95/65) - score is round completed |
MRx
Last person standing: Wall Walks (start at 1) - score is round completed Thrusters (start at 3) (75/55) - score is round completed |
Unloaded
Last person standing: Wall Walks (start at 1) - score is round completed Thrusters (start at 3) (45/35) - score is round completed |
4.12.21
|
Rx
4 Rounds 20/15 Cal Bike 20 Single DB Step Back Lunge (50/35) 100 High Knee Jump Ropes 10 Alternating Single Arm Devil Press (50/35) |
MRx
4 Rounds 20/15 Cal Bike 20 Single DB Step Back Lunge (35/20) 100 High Knee Jump Ropes 10 Alternating Single Arm Devil Press (35/20) |
Unloaded
4 Rounds 20/15 Cal Bike 20 Single DB Step Back Lunge (25/15) 100 High Knee Jump Ropes 10 Alternating Single Arm Devil Press (25/15) |
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 |
12.26.20
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 |
