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Workout of the DAY

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

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

T1 Takedown WOD - Click here to view all the workout options

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

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

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.

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.

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

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

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​

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

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

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

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

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

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

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

Rx
LYLA
10-1
Ring Muscle Ups
Clean & Jerks @ Bodyweight
MRx
LYLA
10-1
Jumping Pullups
Pushups
Clean & Jerks @ 3/4 Bodyweight
Unloaded
LYLA
10-1
Jumping Pullups
Pushups
Clean & Jerks @ 45/35

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.

6.7.21

Rx/MRx/Unloaded
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

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

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.

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

3.26.21

CrossFit Open 21.3 and 21.4

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
​

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

2.5.21

Rx
20 Minute Cap
2 Rounds
8 Box Jumps
12 Snatches (95/65)
8 Bar Facing Burpees

2 Rounds
8 Box Jumps
10 Snatches (115/75)
8 Bar Facing Burpees

2 Rounds
8 Box Jumps
8 Snatches (135/95)
8 Bar Facing Burpees

2 Rounds
8 Box Jumps
6 Snatches (165/115)
8 Bar Facing Burpees

2 Rounds
8 Box Jumps
4 Snatches (195/135)
8 Bar Facing Burpees

MRx
20 Minute Cap
2 Rounds
8 Box Steps
12 Cleans (95/65)
8 Bar Facing Burpees

2 Rounds
8 Box Steps
10 Cleans (115/75)
8 Bar Facing Burpees

2 Rounds
8 Box Steps
8 Cleans (135/95)
8 Bar Facing Burpees

2 Rounds
8 Box Steps
6 Cleans (165/115)
8 Bar Facing Burpees

2 Rounds
8 Box Steps
4 Cleans (195/135)
8 Bar Facing Burpees
Unloaded
20 Minute Cap
2 Rounds
8 Box Jumps
12 Snatches (45/35)
8 Bar Facing Burpees

2 Rounds
8 Box Jumps
10 Snatches (55/45)
8 Bar Facing Burpees

2 Rounds
8 Box Jumps
8 Snatches (65/55)
8 Bar Facing Burpees

2 Rounds
8 Box Jumps
6 Snatches (75/65)
8 Bar Facing Burpees

2 Rounds
8 Box Jumps
4 Snatches (85/75)
8 Bar Facing Burpees

2.3.21

Rx/Unloaded
12 Minute AMRAP
​6 HSPU
8 Toes to Bar
48 Double Unders
MRx
12 Minute AMRAP
6 KB Strict Press (35/20)
8 Knees to 90
​48 Single Unders

2.2.21

Rx
Part A
​1-1-1-1-1 Back Squat



​
Part B
E2MOM for 10 Minutes
4 Back Squats @ 85-90% 1 RM

Unloaded
Part A
​10 Min AMRAP
30 Lunge Steps
25 Situps
20 Pushups

Part B
E2MOM for 10 Minutes
12 Goblet Squats (53/35)

2.1.21

Rx
50 Reps
1 DB Burpee (50/35)
1 DB Power Clean
1 DB Push Press
At the start of each minute 3 Strict Pullups
​
Rx+ 1 Bar Muscle Up instead of Pullups
MRx
50 Reps
1 DB Burpee (35/20)
1 DB Power Clean
1 DB Push Press
At the start of each minute 3 Strict Pullups


Unloaded
50 Reps
1 DB Burpee (25/15)
1 DB Power Clean
1 DB Push Press
At the start of each minute 3 Strict Pullups



1.30.21

Rx
E4MOM for 20 Minutes
20/15 Cal Row
40 Double Unders
7 Front Squats (165/115)
​Max 3 minutes work, want at least 1 minute rest
MRx
E4MOM for 20 Minutes
20/15 Cal Row
40 Single Unders
7 Front Squats (135/95)
​Max 3 minutes work, want at least 1 minute rest
Unloaded
E4MOM for 20 Minutes
20/15 Cal Row
40 Double Unders
7 Front Squats (45/35)
​Max 3 minutes work, want at least 1 minute rest

1.29.21

Rx
TABATA
Pullups
DB Bench Press (50/35)
Alt Arm DB Snatch (50/35)
Bike Cals
MRx
TABATA
Strict Pullups
DB Bench Press (35/20)
Alt Arm DB Snatch (35/20)
Bike Cals
Unloaded
TABATA
Pullups
DB Bench Press (25/15)
Alt Arm DB Snatch (25/15)
Bike Cals

1.27.21

Rx
5 Squat Snatches (115/85)
10 Floor Wipers
4 Squat Snatches
10 Floor Wipers
3 Squat Snatches
10 Floor Wipers
2 Squat Snatches
10 Floor Wipers
1 Squat Snatch
MRx
5 Squat Cleans (115/85)
10 Floor Wipers
4 Squat Cleans
10 Floor Wipers
3 Squat Cleans
10 Floor Wipers
2 Squat Cleans
10 Floor Wipers
1 Squat Clean
Unloaded
5 Squat Snatches (45/35)
10 Floor Wipers
4 Squat Snatches
10 Floor Wipers
3 Squat Snatches
10 Floor Wipers
2 Squat Snatches
10 Floor Wipers
1 Squat Snatch

1.26.21

Rx
50 Mountain Climbers
40 Ring Rows
30 Leg Throw Downs
20 Pistols
10 Strict HSPU
5 Ring Muscle Ups
EMOM 7/5 Bike Cals
MRx
50 Mountain Climbers
40 Ring Rows
30 Leg Throw Downs
20 Single Leg Box Squats
10 KB Strict Press (35/20)
5 Strict Pullups
5 Ring Pushups
​EMOM 7/5 Bike Cals
Unloaded
50 Mountain Climbers
40 Ring Rows
30 Leg Throw Downs
20 Pistols
10 Strict HSPU
5 Ring Muscle Ups
EMOM 7/5 Bike Cals

1.25.21

Rx
21-15-9
Wall Balls (20/14)
Pullups
Thrusters (95/65)
Box Jumps
KB Swings (53/35)
MRx
21-15-9
Wall Balls (16/12)
Jumping Pullups
Thrusters (75/55)
Box Jumps
KB Swings (44/25)
Unloaded
21-15-9
Wall Balls (14/10)
Pullups
Thrusters (45/35)
Box Jumps
KB Swings (35/20)

1.23.21

Rx
Part A) 10 Minutes
​3-3-3-3 Clean

​Part B) 10 Minute AMRAP
6 DB Push Press (35/25)
6 Alt DB Lunges (Farmer's)
​6/4 Cal Bike Arms Only
MRx
Part A) 10 Minutes
​3-3-3-3 Clean

​Part B) 10 Minute AMRAP
6 DB Push Press (30/20)
6 Alt DB Lunges (Farmer's)
​6/4 Cal Bike Arms Only
Unloaded
Part A) 10 Minute AMRAP
10 Squat Cleans (45/35)
10 Bicycle Situps


​Part B) 10 Minute AMRAP
6 DB Push Press (25/15)
6 Alt DB Lunges (Farmer's)
​6/4 Cal Bike Arms Only
 

1.22.21

Rx
Teams of 3

15 Minute AMRAP
10 Burpee Box Jump Overs
Weight Plate Hops (45/25)
Ski Erg Cals
MRx
Teams of 3

15 Minute AMRAP
10 Burpee Box Step Overs
Weight Plate Hops (25/10)
Ski Erg Cals
All teammates work or rest at the same time. When one athlete finishes the BBJO, the teammates rotate spots.
​Team score is the total calories on erg.

1.20.21

Rx
15-9-5
Deadlifts (245/165)
Toes to Bar
MRx
15-9-5
Deadlifts (165/115)
Knees to 90
Unloaded
15-9-5
Deadlifts (115/85)
Toes to Bar

1.19.21

Rx
4 Rds
5 Lungesters (95/65)
20 Situps
30 Double Unders
500m Row
MRx
4 Rds
5 Lungesters (75/55)
20 Situps
60 Single Unders
500m Row
Unloaded
4 Rds
5 Lungesters (45/35)
20 Situps
30 Double Unders
500m Row

1.18.21

Rx/MRx/Unloaded
20 Minute Cap
15-1
Alt Leg Vups
Burpees
15 Alt Leg Vups and 1 Burpee, 14 Alt Leg Vups and 2 Burpees.....
​Then max cals on assault bike with remaining time.

1.16.21

Rx
500m Row
15 C&J (135/95)
3 Rope Climbs
500m Row
12 C&J
2 Rope Climbs
500m Row
9 C&J
1 Rope Climb
MRx
500m Row
15 C&J (95/65)
6 Rope Pull Ups
500m Row
12 C&J
4 Rope Pull Ups
500m Row
9 C&J
2 Rope Pull Ups
Unloaded
500m Row
15 C&J (45/35)
3 Rope Climbs
500m Row
12 C&J
2 Rope Climbs
500m Row
9 C&J
1 Rope Climb

1.15.21

Rx
3 Rds for Max Reps
1:00 Jumping Squats
1:00 Single Arm KB Push Press (53/35)
1:00 Box Jump Overs
1:00 KB Swings
1:00 Rest

MRx
3 Rds for Max Reps
1:00 Air Squats
1:00 Single Arm KB Push Press (44/25)
1:00 Box Step Overs
1:00 KB Swings
1:00 Rest
Unloaded
3 Rds for Max Reps
1:00 Jumping Squats
1:00 Single Arm KB Push Press (35/20)
1:00 Box Jump Overs
1:00 KB Swings
1:00 Rest

1.13.21

Rx
JT
21-15-9
HSPU
Ring Dips
Push Ups
MRx
JT
21-15-9
KB Strict Press (35/20)
Horn Dips
Push Ups
Unloaded
JT
21-15-9
HSPU
Ring Dips
Push Ups

1.12.21

Rx
Part A
8 Min EMOM
3 Tempo Front Squats 3232 @65% 1RM

Part B
8 Minute AMRAP
8 Hang Squat Cleans (115/85)
​50 Double Unders
MRx
Part A
8 Min EMOM
3 Tempo Front Squats 3232 @65% 1RM

Part B
8 Minute AMRAP
8 Hang Squat Cleans (95/65)
​50 High Knee Jump Ropes
Unloaded
Part A
8 Min EMOM
3 Tempo Front Squats 3232 (45/35)

Part B
8 Minute AMRAP
8 Hang Squat Cleans (45/35)
​50 Double Unders

1.11.21

Rx/MRx/Unloaded
E3MOM for 18 minutes
150m Ski Erg
20 Vups
​10 Pushups

1.9.21

Rx
Kelly Brown WOD
5 Rounds for Time
440 meter Row
10 Box Jumps (30/24)
10 Deadlifts (275/185)
10 Wall Ball (30/20) 
MRx
Kelly Brown WOD

5 Rounds for Time
440 meter Row
10 Box Jumps (24/20)
10 Deadlifts (185/125)
10 Wall Ball (20/14) 
Unloaded
Kelly Brown WOD

5 Rounds for Time
440 meter Row
10 Box Jumps (24/20)
10 Deadlifts (135/95)
10 Wall Ball (16/12) 

1.8.21

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

1.6.21

Rx
15 Minute AMRAP
15 Push Press (85/55) from Back
15 SDHP
​15 Knees to Elbows
MRx
15 Minute AMRAP
15 Push Press (65/45) from Back
15 SDHP
​15 Knees to 90
Unloaded
15 Minute AMRAP
15 Push Press (45/35) from Back
15 SDHP
​15 Knees to 90

1.5.21

Rx/MRx
CrossFit Total
Back Squat 1-1-1
Shoulder Press 1-1-1
​Deadlift 1-1-1

Unloaded
29 Minute AMRAP
5 Shoulder Press
25 Situps
10 Back Squats
25 Situps
15 Deadlifts
​25 Situps

1.4.21

Rx
AMRAP 4 Minutes
9 Burpee Pullups
21 OH Squats (95/65)
Rest 4:00
AMRAP 4 Minutes
6 Burpee Pullups
15 OH Squats (115/75)
Rest 4:00
AMRAP 4 Minutes
3 Burpee Pullups
9 OH Squats (135/95)
MRx
AMRAP 4 Minutes
9 Burpee Pullups
21 Front Squats (95/65)
Rest 4:00
AMRAP 4 Minutes
6 Burpee Pullups
15 Front Squats (115/75)
Rest 4:00
AMRAP 4 Minutes
3 Burpee Pullups
9 Front Squats (135/95)
Unloaded
AMRAP 4 Minutes
9 Burpee Pullups
21 OH Squats (45/35)
Rest 4:00
AMRAP 4 Minutes
6 Burpee Pullups
15 OH Squats (55/45)
Rest 4:00
AMRAP 4 Minutes
3 Burpee Pullups
9 OH Squats (65/55)

1.2.21

Rx
4 Rounds
25 Med Ball Cleans (25/16)
​5 Bar Muscle Ups
MRx
4 Rounds
25 Med Ball Cleans (20/14)
5 Seated Pull Ups
​5 Jumps to Front Support
Unloaded
4 Rounds
25 Med Ball Cleans (16/12)
5 Seated Pull Ups
​5 Jumps to Front Support

12.26.20

12 Days of Christmas WOD
Rx
1 Rope Climb
2 Wall Walks
3 Devil's Press (50/35)
4 Med Ball Cleans (20/14)
5 Candlestick Jumps
6 HS Walk Sections of Gymnastics Floor
7 Burpees
8 KB Swings (53/35)
9 Wall Balls (20/14)
10 Cal Row
11 Toes to Bar
12 Turkish Getups (53/35)
 MRx
1 Strict Pullup plus 1 Knees to 90
2 Inchworm Pushups
3 Devil's Press (35/20)
4 Med Ball Cleans (16/12)
5 Candlestick Jumps
6 Plank Circle Drags
7 Burpees
8 KB Swings (44/25)
9 Wall Balls (16/12)
10 Cal Row
11 Knees to 90
12 Turkish Getups (44/25)
 Unloaded
1 Rope Climb
2 Wall Walks
3 Devil's Press (25/15)
4 Med Ball Cleans (14/10)
5 Candlestick Jumps
6 Plank Circle Drags
7 Burpees
8 KB Swings (35/20)
9 Wall Balls (14/10)
10 Cal Row
11 Knees to 90
12 Turkish Getups (35/20)

12.23.20

Rx
5 Rounds
5 Snatches (75/55)
10 OH Alt Lunge Steps
15 Bar Hopping Burpees

MRx
5 Rounds
5 Cleans (75/55)
10 FR Alt Lunge Steps
​15 Bar Stepping Burpees
Unloaded
5 Rounds
5 Snatches (45/35)
10 OH Alt Lunge Steps
15 Bar Hopping Burpees

12.22.20

RxMRx/Unloaded
30 Min Cap
200/140 Calories on Assault Bike
Every 3 Minutes on the Minute do the following:
​5 Pullups, 10 Pushups, 15 Squats

12.21.20

Rx
10 Min AMRAP
6 Squat Cleans (115/75)
12 Pullups
​24 Double Unders
MRx
10 Min AMRAP
6 Squat Cleans (95/65)
6 Strict Pullups
​24 Double Unders
Unloaded
10 Min AMRAP
6 Squat Cleans (45/35)
12 Pullups
​24 Double Unders

12.19.20

Rx
10 Strict HSPU
20 Ring Dips
30 Chin Ups
40 Hollow Rocks
50 Arch Rocks
60 Bicycles
70 Jumping Lunges
80 Plank Toe Touches
90 Air Squats
1:00 Plank Hold

MRx
1:00 HS Hold
20 Box Dips
30 Chin Ups
40 Hollow Rocks
50 Arch Rocks
60 Bicycles
70 Alt Lunge Steps
80 Plank Toe Touches
90 Air Squats
​1:00 Plank Hold
Unloaded
10 Strict HSPU
20 Ring Dips
30 Chin Ups
40 Hollow Rocks
50 Arch Rocks
60 Bicycles
70 Jumping Lunges
80 Plank Toe Touches
90 Air Squats
1:00 Plank Hold

12.18.20

Rx/Unloaded
20 Minute AMRAP with a partner
​
Alternate movements 
3, 6, 9, 12, 15, 18, 21...
Bike Cals
Toes to Bar
Box Jumps
MRx
20 Minute AMRAP with a partner
​
Alternate movements 
3, 6, 9, 12, 15, 18, 21...
​Bike Cals
Knees to 90
Box Steps

12.16.20

Rx
E4MOM for 24 Minutes
6 Deadlifts (225/155)
180 High Knee Jump Ropes
MRx
E4MOM for 24 Minutes
6 Deadlifts (185/115)
180 High Knee Jump Ropes
Unloaded
E4MOM for 24 Minutes
6 Deadlifts (75/55)
180 High Knee Jump Ropes

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