CrossFit
Performance
Front Squat with a Running Clock:
0 – 9 reps
2 – 7 reps
4 – 5 reps
6 – 3 reps
8 – 1 rep
10 – 1 rep
4 Rounds For Time of:
4 Front Squats, 205#/135#
12 C2B Pull-Up
12/10cal Assault Bike
Intermediate
Front Squat with a Running Clock:
0 – 9 reps
2 – 7 reps
4 – 5 reps
6 – 3 reps
8 – 1 rep
10 – 1 rep
4 Rounds For Time of:
4 Front Squats, 155#/105#
12 Pull-Up
10/8cal Assault Bike
Fitness
AMRAP in 10min of:
5 Front Squats
15 Sit-Ups
150m Run
4 Rounds For Time of:
12 Goblet Squats, 53#/35#
12 Banded Pull-Ups
10/8cal Assault Bike
Resolution Burn
EMOM for 12min, alt between:
45sec Hip Extension
45sec 1 1/14 Weighted Glute Bridges
45sec Plank Hold
5 Rounds For Time of:
500m Row
35 Sit-Ups
20 Push-Ups
CrossFit
Performance
EMOM for 12min, alt between:
5 Sumo Deadlifts
15 V-Ups
ME L-Sit Hold on Rings/Rig
For Time:
21-15-9-15-21
Box Jumps, 24″/20″
Kettlebell Swing, 70#/53#
Deficit Hanstand Push-Ups, 45#/25#
Intermediate
EMOM for 12min, alt between:
5 Sumo Deadlifts
15 Jack Knives
ME L-Sit Hold on Rings/Rig, Knees Bent
For Time:
21-15-9-15-21
Box Jumps, 20″/16″
Kettlebell Swing, 53#/35#
Handstand Push-Ups
Fitness
EMOM for 12min, alt between:
5 Sumo Deadlifts
15 Bent Knee Jack Knives
40sec Dead Bug Hold
For Time:
21-15-9-15-21
Step Ups, 20″”/16″”
Russian Kettlebell Swing, 44#/26#
DB Push Press, 35#/20#
Resolution Burn
AMRAP in 30min:
Buy In: 1 mile Run
AMRAP in remaining time:
20 Plate Gound to Overhead, 25#/15#
20 Plate Overhead Lunges
20 Burpee with Jump on to Plate
CrossFit
Performance
AMRAP in 30min, partners alt exercises:
5 Power Snatch, 155#/105#
10 Bar Facing Burpees
15/12cal Row
*One partner working at a time. Partner A completes one exercise, then Partner B completes the next. Partners continue alternating in that fashion completing AMRAP.
Intermediate
AMRAP in 30min, partners alt exercises:
5 Power Snatch, 115#/75#
10 Bar Facing Burpees
12/10cal Row
Fitness
AMRAP in 30min, partners alt exercises:
5 DB Power Snatch, ea arm, 35#/20#
10 Burpees
12/10cal Row”
CrossFit
Performance
10 min to establish:
3RM Thruster
For Time:
20-16-12
Wallballs, 20#/14#
DB Weighted Step-Ups, 50#/35#
Thrusters, 95#/65#
*After each Round, Complete 3-2-1 Rope Climbs*
Intermediate
10 min to establish:
3RM Thruster
For Time:
20-16-12
Wallballs, 20#/14#
DB Weighted Step-Ups, 35#/20#
Thrusters, 75#/55#
*After each Round, Complete 12-6-3 Strict Pull-Ups*
AMRAP in 10min of:
5 Thrusters
1min Plank
For Time:
20-16-12
Wallballs, 14#/10#
Step-Ups
Thrusters, 45#/35#
*After each Round, Complete 12-6-3 Banded Strict Pull-Ups*
Resolution Burn
EMOM for 24min, alt between:
12/10cal Assault Bike
12 DB(2) Thrusters, 35#/20#
12 DB(2) Step Ups, 35#/20#
12 Renegade Row (Push Up, Row ea arm)
CrossFit
Performance
4 rounds of:
BW Bench Press (Reps)
30sec transition
GHD Sit-Ups (Reps)
30sec transition
Assault Bike (Calories)
30sec transition
Sumo Deadlift High Pull, 95#/65# (Reps)
30sec transition
In this workout you move from each of four stations after a minute, with a 30sec transition time.The clock does not reset or stop between exercises and transition. This is a six-minute round for 4 rounds. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the Bike where each calorie is one point.
Intermediate
4 rounds of:
Bench Press, 115#/75# (Reps)
30sec transition
Straight Leg Sit-Ups (Reps)
30sec transition
Assault Bike (Calories)
30sec transition
Sumo Deadlift High Pull, 75#/55# (Reps)
30sec transition
In this workout you move from each of four stations after a minute, with a 30sec transition time.The clock does not reset or stop between exercises and transition. This is a six-minute round for 4 rounds. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the Bike where each calorie is one point.
Fitness
4 rounds of:
Bench Press, 65#/45# (Reps)
30sec transition
Straight Leg Sit-Ups (Reps)
30sec transition
Assault Bike (Calories)
30sec transition
KB Sumo Deadlift High Pull, 53#/35# (Reps)
30sec transition
In this workout you move from each of four stations after a minute, with a 30sec transition time.The clock does not reset or stop between exercises and transition. This is a six-minute round for 4 rounds. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the Bike where each calorie is one point.
Resolution Burn
EMOM for 6min, alt between:
45sec Tempo Hip Extensions
45sec Hollow Hold
5 Rounds For Time of:
400m Run
30 Sit-Ups
20 Overhead Lunges w/ plate 25#/15#
CrossFit
Performance
EMOM for 8min, alt between:
50sec Weighted Plank Hold
50sec Weighted Wall Sit Hold
3 Rounds For Time of:
100 Double-Unders
20 DB snatch, 60#/40#
400 Run
20 Toes to Bar
Intermediate
EMOM for 8min, alt between:
50sec Weighted Plank Hold
50sec Weighted Wall Sit Hold
3 Rounds For Time of:
60 Double-Unders
20 DB snatch, 40#/30#
400 Run
20 Toes to Parallel
Fitness
EMOM for 8min, alt between:
50sec Plank Hold
50sec Wall Sit Hold
3 Rounds For Time of:
100 Single-Unders
20 DB snatch, 25#/15#
300 Run
20 Knees to Chest
Resolution Burn
EMOM for 12min, alt between:
50sec Row
50sec Burpees Over Erg
Rest 2min
AMRAP in 12min of:
12 DB Push Press
12 Push-Ups
21 Double-Unders/42 Single Unders
CrossFit
Performance
EMOM for 6min:
3 Pos Power Clean
“Nate”
AMRAP in 20min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70#/53#
Intermediate
EMOM for 6min:
3 Pos Power Clean
AMRAP in 20min of:
6 Ring Dips
4 ABMAT Handstand Push-ups
8 Kettlebell swings, 53#/35#
Fitness
AMRAP in 6min of:
6 Hang Power Clean
150m Run
AMRAP in 20min of:
12 Tricep Push Ups (elbows tight to body, triceps to parallel to ground)
12 DB Push Press, 35#/20#
18 Russian Kettlebell swings, 35#/26#
Resolution Burn
EMOM for 12min, alt between:
50sec Row
50sec Burpees Over Erg
Rest 2min
AMRAP in 12min of:
12 DB Push Press
12 Push-Ups
21 Double-Unders/42 Single Unders
CrossFit
Performance
Back Squat with a Running Clock:
0 – 9 reps
2 – 7 reps
4 – 5 reps
6 – 3 reps
8 – 1 rep
10 – 1 rep
*Between Each Set, complete :30 DB Hollow Hold*
AMRAP in 12min of:
12 Back Squats, from ground, 135#/95#
12 Box Jumps, 30″/24″
Intermediate
Back Squat with a Running Clock:
0 – 9 reps
2 – 7 reps
4 – 5 reps
6 – 3 reps
8 – 1 rep
10 – 1 rep
*Between Each Set, complete :30 DB Dead Bug Hold*
AMRAP in 12min of:
12 Front Rack Reverse Lunges, 115#/75#
12 Box Jumps, 24″/20″
Fitness
AMRAP in 10min:
5 Tempo Back Squats
:30sec Deadbug Hold
15 Straight Leg Sit-Ups
AMRAP in 12min of:
12 DB Front Rack Reverse Lunges, 35#/20#
12 Step Ups, 20″/16″
Resolution Burn
AMRAP in 20min of:
10/8cal Assault Bike
10 DB Thrusters, 35#/20#
10 Weighted Sit-Ups
EMOM for 9min:
40sec Penguin Sit-Ups
40sec DB Back Rack Good Mornings
40sec Mtn Climbers
CrossFit
Performance
AMRAP in 6min of:
ME Front Squats, 185#/135#, break up reps any way you want
Rest 4 min,
For Time
1,200 meter Run (Together)
70 Kettlebell Swings, 53#/35#
50 Pull-Ups
800 meters Run (Together)
50 Kettlebell Swings, 53#/35#
40 Pull-Ups
400 meters Run (Together)
30 Kettlebell Swings, 53#/35#
20 Pull-Ups
*35min Time Cap*
Intermediate
AMRAP in 6min of:
ME Front Squats, 155#/105#
Rest 4 min
For Time
1,200 meter Run (Together)
70 Kettlebell Swings, 35#/26#
50 Pull-Ups
800 meters Run (Together)
50 Kettlebell Swings, 35#/26#
40 Pull-Ups
400 meters Run (Together)
30 Kettlebell Swings, 35#/26#
20 Pull-Ups
*35min Time Cap*
Fitness
AMRAP in 6min of:
ME Goblet Squats, 53#/35#
Rest 4 min,
For Time
800 meter Run (Together)
70 Russian Kettlebell Swings, 35#/26#
50 Jumping Pull-Ups
600 meters Run (Together)
50 Kettlebell Swings, 35#/26#
40 Jumping Pull-Ups
400 meters Run (Together)
30 Kettlebell Swings, 35#/ 26#
20 Jumping Pull-Ups
*35min Time Cap*
CrossFit
Performance
EMOM for 25min, alt between:
3 Hang Power Snatch, 155#/105#
15/12 cal Row
15 Weighted Hip Extensions, 25#/15#
15/12 cal Ski Erg
15 Single Arm Bent Over Row, ea arm, 50#/35#
Intermediate
EMOM for 25min, alt between:
3 Hang Power Snatch 115#/75#
12/10 cal Row
15 Weighted Hip Extensions, 15#/10#
12/10 cal Ski Erg
15 Single Arm Bent Over Row, ea arm, 40#/30#
Fitness
EMOM for 25min, alt between:
10 DB Hang Power Snatch, ea arm
12/10 cal Row
15 Hip Extensions
12/10 cal Ski Erg
15 Single Arm Bent Over Row, ea arm, 25#/15#
Resolution Burn
4 Cycles of
AMRAP in 6min of:
500m Row
25 KB SDHP, 53#/35#
400m Run
ME KB Goblet Squat, 53#/35#
Rest 2min
CrossFit
Performance
Every 2min for 10min, alt between:
6 Strict Press
150′ Farmer Carry
AMRAP in 10min of:
10 Single Arm Thrusters, 50#/35#, ea arm
10 Toes to Bar
Intermediate
Every 2min for 10min, alt between:
6 Strict Press
150′ Farmer Carry
AMRAP in 10min of:
10 Shoulder to Overhead, 115#/75#
10 Toes to Parallel
Fitness
AMRAP in 10min of:
6 Strict Press
150′ Farmer Carry
20 Tall Plank Shoulder Taps
AMRAP in 10min of:
10 Shoulder to Overhead, 75#/45#
10 Knees to Chest
Resolution Burn
EMOM for 30min, alt between:
45sec Lunges, alt legs
45sec Russian Twists
45sec Step Ups
45sec Tall Plank with Shoulder Taps
45sec DB Single Leg RDL, alt legs
45sec Straight Leg Sit-Ups
CrossFit
Performance
EMOM for 10min, alt between:
4 Deadlifts
16 DB Weighted Step Ups
For Time, reps of:
21-18-15-12-9-6-3
Sumo Deadlift High Pull, 115#/75#
Bar Facing Burpees
Intermediate
EMOM for 10min, alt between:
4 Deadlifts
16 DB Weighted Step Ups
For Time, reps of:
21-18-15-12-9-6-3
Sumo Deadlift High Pull, 75#/55#
Bar Facing Burpees
Fitness
EMOM for 10min, alt between:
4 Deadlifts
16 Step Ups
For Time, reps of:
21-18-15-12-9-6-3
KB Sumo Deadlift High Pull, 53#/35#
Burpees
Resolution Burn
With a continuously running clock:
0-10 min
For time:
30-20-10
Plate GTO
Burpees onto plate
10-20 min
For time
21-15-9
Cal row
Med ball clean
20-30 min
For time:
30-20-10
DB snatch
Leg raises
*use DB as anchor for leg raises
CrossFit
Performance
5×5 Back Squat, Every 90sec
2 Rounds For Time of:
600m Run
50 Double-Unders
40 Pistols, alt legs
30 GHD Sit-Ups
20/17cal Bike
Intermediate
5×5 Back Squat, Every 90sec
2 Rounds For Time of:
600m Run
30 Double-Unders
40 Assisted Pistols, alt legs
30 GHD Sit-Ups to Parallel
20/17cal Bike”
Fitness
5×5 Back Squat + 45sec Plank, Every 90sec
2 Rounds For Time of:
400m Run
50 Single-Unders
40 Air Squats
30 Sit-Ups
15/12cal Bike
Resolution Burn
4 Cycles of:
AMRAP in 3min of:
400m Run
ME Burpees
Rest 1min
EMOM for 12min, alt between:
1min Plank Hold
1min Wall Sit
1min Hollow Hold/Deadbug Hold
CrossFit
Performance
EMOM for 6min, alt between:
45sec 15 V-Ups + Hold Hollow
45sec Weighted 1 1/4 Glute Bridges
“Mamba”
AMRAP in 18min of:
5 Ring Muscle Ups
8 Power Cleans, 185#/125#
24 Box Jumps, 30″/24″
Intermediate
EMOM for 6min, alt between:
45sec 15 Jack Knives + Mod Hold Hollow
45sec Weighted 1 1/4 Glute Bridges
AMRAP in 18min of:
5 Tempo Ring Dips
8 Power Cleans, 135#/95#
24 Box Jumps, 24″/20″
Fitness
EMOM for 6min, alt between:
45sec 15 Jack Knives + Deadbug
45sec Weighted 1 1/4 Glute Bridges
AMRAP in 18min of:
5 Tempo Banded Ring Dips
8 Power Cleans, 95#/65#
24 Step Ups, 20″/16″
Resolution Burn
Tabata
Air Squats
Row
Push Ups
Assault Bike
For Time
50-40-30-20-10
Russian KB Swings, 53#/35#
Sit-Ups
CrossFit
Performance
With a partner…
AMRAP in 30min of:
200m Run
10 Front Squats, 165#/115#
10 Bar facing burpees
*Partners alt Rounds
Intermediate
With a partner…
AMRAP in 30min of:
200m Run
10 Front Squats, 115#/75#
10 Bar facing burpees
*Partners alt Rounds
Fitness
With a partner…
AMRAP in 30min of:
150m Run
10 Goblet Squats, 53#/35#
10 Burpees
*Partners alt Rounds
CrossFit
Performance
EMOM for 16min, alt between:
8 Bench Press
12/10cal Assault Bike
150′ Farmer Carry
12/10cal Row
AMRAP in 8min of:
16 DB Push Press, 8ea arm, 50#/35#
16 Push Ups
Intermediate
EMOM for 16min, alt between:
8 Bench Press
10/8cal Assault Bike
150′ Farmer Carry
10/8cal Row
AMRAP in 8min of:
16 DB Push Press, 8ea arm, 35#/20#
16 Push Ups”
Fitness
EMOM for 16min, alt between:
8 Bench Press
10/8cal Assault Bike
150′ Farmer Carry
10/8cal Row
AMRAP in 8min of:
16 DB Push Press, 8ea arm, 20#/10#
16 Push Ups
Resolution Burn
For Time:
1 mile Run
50-40-30-20-10
Russian KB Swings
Sit-Ups
1 mile Run
Resolution30
AMRAP in 20min of:
5 Devil’s Press, 35#/20#
10 Toes-to-Bar/Knee Raises
15 KB Deadlifts, 70#/53#
20 Box Jumps, 24″/20″
CrossFit
Performance
3x1min Weighted Plank, 45#/25# + 1min Rest
5 Cycles of
AMRAP in 4min of:
50 Double Unders
25 Wall Balls, 20#/14#
25 Weighted Sit-Ups, 25#/15#
Rest 1min
Intermediate
3x1min Weighted Plank, 25#/15# + 1min Rest
5 Cycles of
AMRAP in 4min of:
25 Double Unders
25 Wall Balls, 14#/10#
25 Weighted Sit-Ups, 15#/10#
Rest 1min
Fitness
3x1min Plank + 1min Rest
5 Cycles of
AMRAP in 4min of:
50 Single Unders
15 Wall Balls, 14#/10#
25 Sit-Ups
Rest 1min
Resolution Burn
AMRAP in 30min of:
30 Box Jumps, 24″/20″
30 Goblet Squats, 35#/26#
30cal Row
*Every 5min complete: 30 Mountain Climbers*
CrossFit
Performance
Every 90sec for 5 sets:
2 Pos Power Clean (Floor, Knees)
4 Rounds For Time of:
400m Run
21 Burpees
12 Kettlebell Swings, 70#/53#
Intermediate
Every 90sec for 5 sets:
2 Pos Power Clean (Floor, Knees)
4 Rounds For Time of:
400m Run
21 Burpees
12 Kettlebell Swings, 53#/35#
Fitness
Every 90sec for 5 sets:
2 Hang Power Clean (Knees) + 25 Weighted sit-ups
4 Rounds For Time of:
300m Run
15 Burpees
15 Russian KB Swings, 35#/26#
Resolution Burn
Every 5min for 6 Rounds:
400m Run
30 Double-Unders/50 Single Unders
20 Push-Ups
10 Single Arm DB Push Press, ea arm, 35#/20#
*Each effort should be a sprint*
Resolution30
AMRAP in 20min of:
500m Row
25 DB Push Press, 35#/20#
25 Sit-Ups
CrossFit
Performance
Jerk 3-3-3-2-2-1, Every 75sec
AMRAP in 15min of:
15 Knees to Elbow
15 Handstand Push Ups
15 DB Weighted Step Ups, 50#/35#, 24″/20″
Intermediate
Push Jerk 3-3-3-2-2-1, Every 75sec
AMRAP in 15min of:
15 Knees to Chest
15 ABMAT Handstand Push Ups
15 15 DB Weighted Step Ups, 35#/20#, 20″/16″
Fitness
5 Push Press + 30 Mountain Climbers, Every 75sec
AMRAP in 15min of:
15 Knee Raises
15 DB Push Press, 35#/20#
15 Step Ups, 20″/16″
Resolution Burn
For Time:
0-10min
30-20-10
Ski Erg
Plate Ground to Overhead
10-20
30-20-10
Burpees
Kettlebell Swings, 53#/35#
20-30
30-20-10
GHD Sit-Ups
Goblet Squat Lunges, 53#/35#
CrossFit
Performance
EMOM for 15min:
3 Overhead Squats
15 GHD Sit-Ups
25 Weighted Glute Bridges
For Time, reps of:
21-15-9-15-21
Overhead Lunges, 95#/65#
Pull-Ups
Intermediate
EMOM for 15min:
3 Overhead Squats
15 GHD Sit-Ups to Parallel
25 Weighted Glute Bridges
For Time, reps of:
21-15-9-15-21
Overhead Lunges, 75#/55#
Pull-Ups
Fitness
EMOM for 15min:
3 Overhead Squats
25 Sit-Ups
25 Glute Bridges
For Time, reps of:
21-15-9-15-21
Overhead Lunges, 15/10#
Banded Pull-Ups
Resolution Burn
Tabata
Assault Bike
Air Squat
Push Ups
Sit-Ups
EMOM for 12min, alt between:
45sec Hip Extension
45sec Plank Hold
45sec Flutter Kicks
Resolution30
For Reps:
0-7
AMRAP of:
10cal Ski Erg
10 Plate Ground to Overhead, 45#/25#
7-14
AMRAP of:
10 Jumping Pull Ups
10 Push-ups
14-21
AMRAP of:
10 Plate Overhead Lunges, 45#/25#
10 Burpees
