CrossFit
Performance
Power Snatch 5-4-3-2-1
*Every 90 sec
4 Rounds for Time:
400m Run
15 Power Snatches 95/65
Intermediate
Power Snatch 5-4-3-2-1
*Every 90 sec
4 Rounds for Time:
400m Run
10 Power Snatches 95/65
Fitness
7 min AMRAP:
5 Power Snatch
10 V-ups
150m Run
4 Rounds for Time:
300m or 200m Run
15 Power Snatches 45/35
Resolution Burn
Tabata (16min)
Assault Bike
Curtsy Lunges
Jumping Pull-Ups
Med Ball Cleans
Rest 2min
5 Rounds For Time:
15 Weighted Med Ball Sit-Ups
30 Double Unders
Resolution30
3 Cycles of:
AMRAP in 6min of:
400m Run
30 Box Jumps, 24″”/20″”
40 Air Squats
ME Devil’s Press
Rest 1min
CrossFit
Performance
5 Rounds of:
1 min of Strict Pull ups
1 min of Push ups
1 min of Pistols
Every 1:15 for 4 sets of each (Alternating):
a) 20 sec of Wtd Glute Bridges/10 sec Static Hold/20 sec Wtd Glute Bridges
b) 20 sec Hollow Hold/Rest 10 sec/ 20 sec Arch Hold
*Glute Bridges will use a DB for weight
Intermediate
5 Rounds of:
1 min of Strict Pull ups
1 min of Push ups
1 min of Assisted Pistols
Every 1:15 for 4 sets of each (Alternating):
a) 20 sec of Wtd Glute Bridges/10 sec Static Hold/20 sec Wtd Glute Bridges
b) 20 sec Hollow Hold/Rest 10 sec/ 20 sec Arch Hold
*Glute Bridges will use a DB for weight
Fitness
5 Rounds of:
1 min of Strict Pull ups
1 min of Push ups
1 min of Assisted Pistols or Air Squats
Every 1:15 for 4 sets of each (Alternating):
a) 20 sec of Wtd Glute Bridges/10 sec Static Hold/20 sec Wtd Glute Bridges
b) 20 sec Hollow Hold/Rest 10 sec/ 20 sec Arch Hold
*Glute Bridges will use a DB for weight
Resolution Burn
5 Cycles, every 4min of:
500m Row
25 KB SDHP
ME Burpees Over Row
Rest 1min between Cycles
-1min rest before PB-
EMOM for 6min, alt between:
50sec Plank Hold
25sec V-Ups/25sec Flutter Kicks
CrossFit
Performance
4x 5 Deadlifts + 3 Hang Power Cleans + 1 Shoulder to Overhead
*Every 2 mins
“DT”
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*Barbell Weight: 155/105
Intermediate
4x 5 Deadlifts + 3 Hang Power Cleans + 1 Shoulder to Overhead
*Every 2 mins
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*Barbell Weight: 115/75
Fitness
7 min AMRAP:
5 Deadlifts + 3 Hang Power Cleans + 1 Shoulder to Overhead
10 sec Side Plank (R) +20 sec Plank +10 sec Side Plank (L)
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*Barbell Weight: 65/45
Resolution Burn
AMRAP in 14min of:
14 Goblet Squats
28 Sit-Ups
Rest 2min
AMRAP in 14min of:
14 KB Front Rack Reverse Lunges
14 Jack Knife Sit-Ups
*Every 2min, complete 20 mtn climbers, starting at 2min mark, in each AMRAP.
Resolution30
EMOM for 12min, alt between:
20 Push Ups
20 Ring Rows
20 KB Push Press (10ea arm)
Rest 2min
AMRAP in 6min of:
12 Russian KB Swings
6 Burpees
CrossFit
Performance
25 min AMRAP:
500m Row
40 DB Box Step ups
500m Ski
40 GHD Sit up
Box Step ups: 50/35 DB and 24/20 Box
Intermediate
25 AMRAP:
500m Row
40 DB Box Step ups
500m Ski
40 GHD Sit ups (Parallel)
Box Step ups: 40/25 DB and 24/20 Box
Fitness
25 min AMRAP:
400m Row
30 DB or Bodyweight Box Step ups
400m Ski
50 ABMAT Sit ups
Box Step ups: 25/15 DB and 20/16 (YL) 18/12 (Brea) Box
Resolution Burn
EMOM for 12min, alt between:
12 tempo hip extensions
24 Weighted Glute Bridges
45sec Plank Hold
3min Transition
AMRAP in 18min of:
Push Ups
Ring Rows
DB Push Press
CrossFit
Performance
Front Squat 5-3-3-1-1-1-1
*Every 90 sec
For Time:
60 Double Unders
12 Front Squats
80 Double Unders
16 Front Squats
100 Double Unders
20 Front Squats
**Front Squat Loading: 135/95
Intermediate
Front Squat 5-3-3-1-1-1-1
*Every 90 sec
For Time:
30 Double Unders
12 Front Squats
40 Double Unders
16 Front Squats
50 Double Unders
20 Front Squats
**Front Squat Loading: 105/70
Fitness
9 min AMRAP:
5 Front Squats
10/7 Calorie Bike
30 Mountain Climbers
For Time:
90 Single Unders
12 Front Squats
120 Single Unders
16 Front Squats
150 Single Unders
20 Front Squats
*Front Squat Loading: 65/45
Resolution Burn
6 Rounds For Time of:
400m Run
21 Russian KB Swings
15 Burpees
*35min time cap
Resolution30
AMRAP in 20min of:
200m Row
30 Air Squats
200m Ski
30 Sit-Ups
CrossFit
Performance
For Time:
1 Mile Run, then,
8 Rounds of:
15 Hang Power Cleans 95/65
12 Push Press 95/65
9 Toes 2 Bar
Then,
800m Run, then,
8 Rounds of:
12 Toes 2 Bar
9 Hang Power Cleans 95/65
6 Push Press 95/65
*Runs will be done together. Rounds are alternating (4 per person)”
Intermediate
For Time:
1 Mile Run, then,
8 Rounds of:
12 Hang Power Cleans 95/65
9 Push Press 95/65
6 Toes 2 Parallel
Then,
800m Run, then,
8 Rounds of:
9 Toes 2 Parallel
9 Hang Power Cleans 95/65
6 Push Press 95/65
*Runs will be done together. Rounds are alternating (4 per person)
Fitness
For Time:
1200m Run, then,
8 Rounds of:
12 Hang Power Cleans 45/35
9 Push Press 45/35
6 Hanging Leg Raises or Leg Raises to Post
Then,
600m Run, then,
8 Rounds of:
12 Hanging Leg Raises or Leg Raises to Post
9 Hang Power Cleans 45/35
6 Push Press 45/35
*Runs will be done together. Rounds are alternating (4 per person)
CrossFit
Performance
4×6 Deadlift
*Every 90 sec
11 min AMRAP:
27 Wall Balls 20/14
9 Deadlifts 225/155
Intermediate
4×6 Deadlift
*Every 90 sec
11 min AMRAP:
27 Wall Balls 14/10
9 Deadlifts 165/115
Fitness
6 min AMRAP:
6 Deadlift
24 Single Leg Glute Bridges (12/side)
10/7 Cal Ski
11 min AMRAP:
21 Wall Balls 10/4 (YL) 10/6 (Brea)
9 Deadlifts 115/75
7th Annual Turducken 5K Trot.
We are on rain or shine. If it is raining, we have a great workout prepared for indoors. If we are lucky enough that it doesn’t rain, we will be doing the 5K on an alternate route, with stations and fun (Unfortunately not the amazing trail, its too muddy).
Looking forward to celebrating this amazing event with each and everyone of you!!
Happy Thanksgiving 🍁
CrossFit
Performance
4 Rounds for Reps of:
1 min of Calorie Row
Rest 15 sec
1 min of Hang DB Snatch 50/35
Rest 15 sec
1 min of Calorie Ski
Rest 15 sec
1 min of Box Jumps 30/24
Rest 15 sec
1 min of Calorie Bike
Rest 1 min
*Score= Total Repetitions
**DB Snatches are 30 sec on Right Side then 30 sec on Left Side
Intermediate
4 Rounds for Reps of:
1 min of Calorie Row
Rest 15 sec
1 min of Hang DB Snatch 40/25
Rest 15 sec
1 min of Calorie Ski
Rest 15 sec
1 min of Box Jumps 24/20
Rest 15 sec
1 min of Calorie Bike
Rest 1 min
*Score= Total Repetitions
**DB Snatches are 30 sec on Right Side then 30 sec on Left Side
4 Rounds for Reps of:
1 min of Calorie Row
Rest 15 sec
1 min of Hang DB Snatch 20/15
Rest 15 sec
1 min of Calorie Ski
Rest 15 sec
1 min of Box Jumps 20/16 (YL) 18/12 (Brea)
Rest 15 sec
1 min of Calorie Bike
Rest 1 min
*Score= Total Repetitions
**DB Snatches are 30 sec on Right Side then 30 sec on Left Side
Resolution Burn
AMRAP in 10min of:
15 Push Ups
15 Ring Rows
Rest 2min
AMRAP in 10min of:
15 DB Push Press
15 Leg Raises Hanging From Rig
Rest 2min
AMRAP in 10min of:
15 DB Bent Over Rows
15 V-Ups
Resolution30
EMOM for 20min, alt between:
45sec Sit-Ups
45sec Curtsey Lunges
45sec Push-Ups
45sec Wall Sit
45sec Jumping Pull-Ups
CrossFit
Performance
5×5 Back Squat
*Every 2min
6 Rounds for Time:
20 Medicine Ball Cleans 20/14
10 Chest 2 Bar Pull ups
5 Strict Press 115/75
Intermediate
5×5 Back Squats with Tempo
*Every 2min
6 Rounds for Time:
20 Medicine Ball Cleans 14/10
10 Pull ups
5 Strict Press 95/65
Fitness
10 min AMRAP:
5 Tempo Back Squats
20 sec Side Plank per side
150m Run
6 Rounds for Time:
15 Medicine Ball Cleans 10/4 (YL) 10/6 (Brea)
10 Banded Pull ups or Jumping Pull ups
5 Strict Press 55/35
Resolution Burn
AMRAP in 25min of:
400m Run
30 Goblet Squats
30 Double-Unders/50 Singles
30 Sit-Ups
Every 2min x 3 sets, complete:
18 Overhead Walking Lunge Steps, 25#/15#
36 Mountain Climbers
CrossFit
Performance
9 min AMRAP:
60 ABMAT Sit ups
50 Kettlebell Swings 70/53
40 Knees 2 Elbow
Max Burpees in Remaining Time
Score= Total Reps
Every 3 min for 3 sets:
6 Barbell Bent Over Rows
8 Alternating KB Floor Press (4/side) + 8 KB Floor Press
35 Banded Face Pulls
Intermediate
9 min AMRAP:
60 ABMAT Sit ups
50 Kettlebell Swings 53/35
40 Knees 2 Chest
Max Burpees in Remaining Time
Score= Total Reps
Every 3 min for 3 sets:
6 Barbell Bent Over Rows
8 Alternating KB Floor Press (4/side) + 8 KB Floor Press
35 Banded Face Pulls
Fitness
9 min AMRAP:
50 ABMAT Sit ups
40 Kettlebell Swings 44/26
30 Hanging Knee Raises or Leg Raises to Post
Max Burpees in Remaining Time
Score= Total Reps
Every 3 min for 3 sets:
6 Barbell Bent Over Rows
8 Alternating KB Floor Press (4/side) + 8 KB Floor Press
25 Banded Face Pulls
Resolution Burn
5 Cycles, every 5min of:
500m Row
15 Burpees over Erg
30 Sit-Ups
*Everyone should get at least 40sec rest between sets
EMOM for 6min, alt between:
45sec Tall Plank with Shoulder Taps
45sec Hollow Hold/Dead Bug
Resolution30
5 Cycles of
Every 4min of:
400m Run
30 Russian KB Swings
20 Goblet Squats
*Rest Remaining Time
CrossFit
Performance
With a Partner…
For Time:
40 Single Arm Devil’s Press 60/40
Then,
20 Rounds of:
50 Double Unders
25 Air Squats
Then,
40 Single Arm Devil’s Press 60/40
*Devil’s Press will be done in sets of 5
**Partner A will do Round 1, then Partner B will do Round 2, etc until 20 rounds is completed
Intermediate
With a Partner…
For Time:
40 Single Arm Devil’s Press 50/35
Then,
20 Rounds of:
20-35 Double Unders
20 Air Squats
Then,
40 Single Arm Devil’s Press 50/35
*Devil’s Press will be done in sets of 5
**Partner A will do Round 1, then Partner B will do Round 2, etc until 20 rounds is completed
Fitness
With a Partner…
For Time:
32 Single Arm Devil’s Press 30/20
Then,
20 Rounds of:
75 Single Unders
15 Air Squats
Then,
32 Single Arm Devil’s Press 30/20
*Devil’s Press will be broken into sets of 4
**Partner A will do Round 1, then Partner B will do Round 2, etc until 20 rounds is completed
CrossFit
Performance
“Handstanding Helen”
3 Rounds for Time:
400m Run
21 Handstand Push ups
12 Pull ups
Every 4 min for 2 sets:
200m Farmer’s Carry
20 V-ups
Intermediate
3 Rounds for Time:
400m Run
12-15 Handstand Push ups
8 Pull ups ot 12 Banded Pull ups
Every 4 min for 2 sets:
200m Farmer’s Carry
20 Single Leg V-ups
Fitness
3 Rounds for Time:
300m or 200m Run
21 Pike HSPU from Ground or Box
12 Jumping Pull ups
Every 4 min for 2 sets:
200m Farmer’s Carry
20 Jack Knives
Resolution Burn
EMOM for 12min, alt between:
50sec Wall Sit
50sec Plank to Push Ups
50sec Step Ups, alt legs
AMRAP in 15min of:
15cal Ski Erg
15 KB SDHP
15 Weighted Sit-Ups, 15#/10#
Resolution30
AMRAP in 5min of:
10 Overhead Lunges with plate
12 V-Ups
Rest 1min
AMRAP in 5min of:
10 Ground to Overhead with plate
12 Russian Twists with plate
Rest 1min
AMRAP in 5min of:
10 Weighted Sit-Ups with Plate
10 Ring Rows
CrossFit
Performance
5x 2 Power Clean + 6 Front Rack Lunge (3/side)
*Every 90 sec
4 Rounds for Reps:
1 min of Power Cleans 155/105
1 min of Front Rack Lunges 155/105
Rest 1 min
Intermediate
5x 2 Power Clean + 6 Front Rack Lunge (3/side)
*Every 90 sec
4 Rounds for Reps:
1 min of Power Cleans 115/75
1 min of Front Rack Lunges 115/75
Rest 1 min
Fitness
7 min AMRAP:
2 Power Cleans
10 Front Rack Lunges
12 V-ups
4 Rounds for Reps:
1 min of Power Cleans 65/45
1 min of Front Rack Lunges 65/45
Rest 1 min
Resolution Burn
AMRAP in 30min of:
500m Row
10 Devil’s Press
400m Run
10 DB Thrusters
CrossFit
Performance
3 Rounds for Time:
21-15-9
21 Box Jumps 24/20
18 Kettlebell Swings 70/53
15 Toes 2 Bar
Every 3 min for 3 sets:
16 Single Arm KB Box Step Down (8/side)
30 Plate Pull Through in Plank
Intermediate
3 Rounds for Time:
21 Box Jumps 24/20
18 Kettlebell Swings 53/35
15 Toes 2 Parallel or 9 Toes 2 Bar
Every 3 min for 3 sets:
16 Single Arm KB Box Step Down (8/side)
30 Plate Pull Through in Plank
Fitness
3 Rounds for Time:
18 Box Jumps YL: 20/16 Brea: 18/12
15 Kettlebell Swings 35/26
12 Hanging Knee Raises or Leg Raises to Post
Every 3 min for 3 sets:
16 Goblet or Bodyweight Box Step Down (8/side)
40 sec Plank Hold
Resolution Burn
3 Rounds of:
45sec Side Plank
15sec Rest
45sec Side Plank
15sec Rest
45sec Russian Twists
15sec Rest
45sec Shot Guns
15sec Rest
6 Rounds For Time of:
12 Pull-Ups
12 Push-Ups
12/10 Assault Bike Calories
(18min time cap)
Resolution30
5 Rounds For Time of:
200m Run
21 Box Jumps/Step Ups
200m Row
21 Double Unders/42 Single Unders
CrossFit
Performance
4x 3 Tempo Overhead Squat + 3 Overhead Squat
*Every 2 min
**Tempo= 3 sec down, 2 sec pause @ bottom
Every 2:30 for 4 sets:
15/12 Calorie Row or Bike
20 Overhead Squats 75/55
*Alternate Rounds on the Rower and Bike
Intermediate
4x 3 Tempo Overhead Squat + 3 Overhead Squat
*Every 2 min
**Tempo= 3 sec down, 2 sec pause @ bottom
Every 2:30 for 4 sets:
12/9 Calorie Row or Bike
15 Overhead Squats 75/55
*Alternate rounds on the Rower and Bike
Fitness
7 min AMRAP:
6 Overhead Squat
20 Side Bridges (10/side)
7/5 Cal Bike or Row
Every 2:30 for 4 sets:
10/7 Calorie Row or Bike
12 Overhead Squats 45/35
*Alternate Rounds on the Rower and Bike
Resolution Burn
EMOM for 16min, alt between:
16 Hip Extensions with tempo
16 1 + 1/4 Glute Bridges with DB
16 Reverse Lunges
16 V-Ups
AMRAP in 10min of:
10 Ring Rows
20 Air Squats
30 Jump Rope
CrossFit
Performance
5×5 Deadlift
*Every 90 sec
15 min AMRAP:
7 Deadlifts 275/175
20 Push ups
3/2 Strict Ring Muscle ups
Intermediate
5×5 Deadlift
*Every 90 sec
15 min AMRAP:
7 Deadlifts 225/155
20 Push ups
3 Strict Ring Muscle ups off box or 6 Strict Ring Dips
Fitness
7 min AMRAP:
5 Deadlifts or 10 KB Deadlifts
150m Ski
20 Mountain Climbers
15 min AMRAP:
7 Deadlifts 135/95 or KB Deadlifts 70/53
15 Push ups
6 Banded Ring Dips or Parallette Dips
Resolution Burn
Every 5min for 25min, complete:
400m Run
20 Box Jumps
20 Burpees
Then,
EMOM for 6min, complete:
45sec Sit-Ups
45sec Plank Hold
Resolution30
EMOM for 15min complete:
10cal Assault Bike (or 50sec ME)
20 KB SDHP
20 Goblet Squats
For Time:
50 Burpees (or 5min ME)
CrossFit
Performance
With a Partner…
2 Rounds for Time:
120 Kettlebell Swings 53/35
60 Toes 2 Bar
60 Front Squats 115/75
12 Rope Climbs
*Break up work with Partner anyway as long as work is split up evenly
Intermediate
With a Partner…
2 Rounds for Time:
120 Kettlebell Swings 44/26
60 Toes 2 Parallel
60 Front Squats 95/65
8 Rope Climbs
*Break up work with Partner anyway as long as work is split up evenly
Fitness
With a Partner…
2 Rounds for Time:
100 Kettlebell Swings 35/18
50 Leg Raises to Post
50 Front Squats 65/45
30 Strict Pull ups
*Break up work with Partner anyway as long as work is split up evenly
CrossFit
Performance
5 Rounds for Time:
15 Sumo Deadlift High Pulls 95/65
15 Wall Balls 30/20
Every 3 mins for 3 sets:
12 Bulgarian Split Squat w/ DB’s (6/side)
15 Bent Over Row w/ BB
35 Banded Pull Aparts
Intermediate
5 Rounds for Time:
12 Sumo Deadlift High Pulls 95/65
15 Wall Balls 20/14
Every 3 mins for 3 sets:
12 Bulgarian Split Squat w/ DB’s (6/side)
15 Bent Over Row w/ BB
35 Banded Pull Aparts
Fitness
5 Rounds for Time:
15 Sumo Deadlift High Pulls BB: 45/35 or KB: 44/35
15 Wall Balls YL: 10/4 Brea: 10/6
Every 3 mins for 3 sets:
12 Split Squat w/ DB’s (6/side)
15 Bent Over Row w/ BB
35 Banded Pull Aparts
Resolution Burn
2 Rounds For Time:
1 mile run
50′ Overhead Walking Lunges
30 Hip Extensions
50′ Overhead Walking Lunges
30 Russian KB Swings
Resolution30
AMRAP in 20min of:
200m Run
20 Burpees
20 KB Deadlifts
CrossFit
Performance
3 Rounds for Reps:
90 sec of Double Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of GHD Sit ups
Rest 30 sec
*Score= Total number of reps after all 3 rounds
Intermediate
3 Rounds for Reps:
90 sec of Double Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of GHD Sit ups (Parallel)
Rest 30 sec
*Score= Total number of reps after all 3 rounds
Fitness
3 Rounds for Reps:
90 sec of Single Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of ABMAT Sit ups (Straight Leg)
Rest 30 sec
*Score= Total number of reps after all 3 rounds
Resolution Burn
AMRAP in 9min of:
9cal Assault Bike
18 KB SDHP
Rest 1:30
AMRAP in 9min of:
9 KB Box Step Ups, ea leg, alt legs
36 Double Unders
Rest 1:30
AMRAP in 9min of:
9 KB Goblet Squats
18 V-Ups
