Performance:
.
5×5 Back Squat, every 90sec
.
4 Rounds For Time of:
20 Pistols
20 GHD Sit-Ups
20/17cal Row
.
Intermediate:
.
5×5 Back Squat, every 90sec
.
4 Rounds For Time of:
20 Pistols (assisted)
20 GHD Sit-Ups (Parallel)
20/17cal Row
.
Fitness
.
AMRAP in 6min of:
5 Back Squats
15 Glute Bridges
30sec Deadbug Hold
.
4 Rounds For Time of:
30 Air Squats
30 Sit-Ups
18/15 cal Row
.
Burn
.
With a continuously running clock
.
0-10 min
.
Every 2:30 min for 4 sets
10 cals assault bike
20 DB push press
.
10-20 min
.
EMOM for 10 min
20 push-up
10 cals assault bike
.
20-30 min
.
For time:
3 miles assault bike
Let’s welcome one of our newest graduates of our fundamentals program, Tom. He’s very excited about getting back into fitness. In the past Tom has competed in Triathlons and considered himself a good runner.
Tom is looking to take back his health by focusing on his nutrition, losing some weight and being consisted with exercise. He’s excited about Resolution CrossFit because he knows being with like minded individuals he will have a much greater chance for success.
Let’s make sure to show him lots of support. If you have not already make sure to say hi and introduce yourselves. Welcome aboard Tom!
We are a Lifestyle. We are a Community. We are Fitness.
Performance
EMOM for 12min:
12 Barbell Bent Over Rows
12 DB Strict Press (2 DB)
12 Weighted Hip Extension
AMRAP in 12min of:
12 Push Press, 125#/85#
21 Toes to Bar
Intermediate
EMOM for 12min:
12 Barbell Bent Over Rows
12 DB Strict Press (2 DB)
12 Hip Extension
AMRAP in 12min of:
12 Push Press, 115#/75#
21 Toes to Parallel
Fitness
EMOM for 12min:
12 Barbell Bent Over Rows
12 DB Strict Press (2 DB)
12 Hip Extension
AMRAP in 12min of:
12 Push Press, 75#/45#
21 Sit-Ups
Burn
EMOM for 30 min
Wall balls
Box jumps
Kettlebell swings
Sit-ups
Kettlebell sumo deadlift high pull
Rest
Performance
5×2 Deadlifts + 15 V-Ups, every 1:30min
For Time:
50 Box Jumps, 24”/20”
400m Run
30 Burpees to target just above reach on rig
20 SDHP, 95#/65#
10 Muscle-Ups
20 SDHP, 95#/65#
30 Burpees to target just above reach on rig
400m Run
50 Box Jumps, 24”/20”
Intermediate
5×2 Deadlifts + 15 Jack Knife Sit-Ups, every 1:30min
For Time:
50 Box Jumps, 20”/16”
400m Run
30 Burpees to Target
20 SDHP, 75#/55#
20 Ring Dips
20 SDHP,75#/55#
30 Burpees to Target
400m Run
50 Box Jumps, 20”/16”
Fitness
AMRAP in 8min of:
5 Deadlifts
15 Jack Knife Sit-Ups
150m Run
For Time:
50 Step-Ups, 20”/16”
300m Run
20 Burpees to Target
20 SDHP, 55#/35#
20 Parallete Dips
20 SDHP, 55#/35#
20 Burpees to Target
300m Run
50 Step-Ups, 20”/16”
Performance
.
(0-15) With partner, break into 200m or 400m distance, complete 2400m (1.5mile run) *rest whatever time is remaining*
.
(15-35) AMRAP in 20min, alt rounds of:
15 GHD Sit-Ups
15 Push Ups
15 Kettlebell Swings, 53#/35#
.
Intermediate
.
(0-15) With partner, break into 200m or 400m distance, complete 2400m (1.5mile run) *rest whatever time is remaining*
.
(15-35) AMRAP in 20min, alt rounds of:
15 Parallel GHD Sit-Ups
15 Push Ups
15 Kettlebell Swings, 35#/26#
.
Fitness
.
(0-15) With partner, break into 200m or 400m distance, complete 2000m (1 mile run) *rest whatever time is remaining*
.
(15-35) AMRAP in 20min, alt rounds of:
15 Sit-Ups
15 Push Ups
15 Russian Kettlebell Swings, 26#/18#
.
Performance
AMRAP in 20min of:
20 Toes to Bar
20 Wall Balls, 20#/14#
20cal Row
Rest 3min
3 Rounds (not for time of):
45sec Plank
15 Hip Extensions
45sec Hollow Hold
Intermediate
AMRAP in 20min of:
20 Toes to Parallel
20 Wall Balls, 14#/10#
20cal Row
Rest 3min
3 Rounds (not for time of):
45sec Plank
15 Hip Extensions
45sec Hollow Hold arms by side
Fitness
AMRAP in 20min of:
20 Wall Balls, 10#/4#
15 cal Row
10 Leg Raises on Rig
Rest 3min
3 Rounds (EMOM):
45sec Plank
12 Hip Extension
45sec Deadbug
Performance:
.
E2MOM for 8min
3 Pause Back Squats + 30 sec weighted Wall Sit Hold (50#/35#)
.
3 Rounds For Time of:
18 Front Rack (total – Reverse our forward) Lunges, 125#/85#
15/12 Assault Bike
12 C2B Pull-Ups
.
Intermediate:
.
E2MOM for 8min
3 Pause Back Squats + 30 sec Wall Sit Hold (35#/20#)
.
3 Rounds For Time of:
18 Front Rack (total – Reverse our forward) Lunges, 95#/65#
12/10 Assault Bike
12 Pull-Ups
.
Fitness
.
AMRAP in 8min
5 Back Squats + 30 sec Wall Sit Hold + 150m Run
.
3 Rounds For Time of:
18 DB Lunges, 35#/20# (total steps)
12/10 Assault Bike
12 Pull-Ups
.
Performance
Every 2:30 x 5 sets:
5 Strict Press + 150’ Farmer Carry + 15 V-Ups
3 Cycles of
AMRAP in 3:30:
400m Run
12 Burpee Box Jump Overs, 24”/20”
ME Strict Press, 115#/75#
Rest 1:30
Intermediate
Every 2:30 x 5 sets:
5 Strict Press + 150’ Farmer Carry + 15 V-Ups
3 Cycles of
AMRAP in 3:30:
400m Run
12 Burpee Box Jump Overs, 20”/16”
ME Strict Press, 65#/35#
Rest 1:30
Fitness
Every 2:30 x 5 sets:
5 Strict Press + 150’ Farmer Carry + 15 Jack Knives
AMRAP in 13:30
300m Run
10 Burpees
10 Step Ups (ea leg) 20”/16”
10 Strict Press, 115#/75#
BURN
With a continuously running clock
AMRAP in 4 min:
Assault bike cals
Rest 2 min
AMRAP in 4 min:
Ski erg cals
Rest 2 min
AMRAP in 8 min
10 Assault bike cals
15 burpees
Rest 2 min
AMRAP in 8 min
10 Ski erg cals
15 Plate ground to overhead
Performance
.
EMOM for 6min:
2 Pos Clean
.
For TIme:
120 Double-Unders
60 Single Arm DB Thruster, 50#/35# (total, 30 ea arm)
30 cal Row
15/12 Muscle-Ups
.
Intermediate
.
EMOM for 6min:
2 Pos Clean
.
For TIme:
60 Double-Unders
60 Single Arm DB Thruster, 35#/20# (total, 30 ea arm)
30 cal Row
25 Ring Dips
.
Fitness
.
AMRAP in 7min of:
5 Hang Power Cleans + 10 Jumping Squats + 15 Sit-Ups
.
For TIme:
150 Single-Unders
50 Single Arm DB Thruster, 20#/10# (total, 30 ea arm)
25 cal Row
25 Ring Rows
.
Photo by Katie Carralejo Photography
Performance
AMRAP in 28min of:
3 Rope Climbs
7 DB Shoulder Press ea arm, 50#/35#
14 cal Row
*Partners alt exercise*
Intermediate
AMRAP in 28min of:
7 Strict Pull-Ups
7 DB Shoulder Press ea arm, 35#/20#
14 cal Row
*Partners alt exercise*
Fitness
AMRAP in 28min of:
14 Ring Rows
7 DB Shoulder Press ea arm, 20#/14#
12 cal Row
*Partners alt exercise
Performance
.
6×2 Pos Snatches (Floor, hang above Knee), Every 1:15
.
4 Rounds For Time of:
24 Box Jumps, 24”/20”
14 Overhead Lunges (In Place), 95#/65#
400m Run
.
Intermediate
.
6×2 Hang Snatches, Every 1:15
.
4 Rounds For Time of:
24 Box Jumps, 20”/16”
14 Overhead Lunges (In Place), 65#/35#
400m Run
.
Fitness
.
6×2 Hang Power Snatches + 15 Air Squats, Every 1:15
.
4 Rounds For Time of:
24 Step Ups, 20”/16”
14 DB Lunges (In Place), 20#/10#
300m Run
.
Resolution Burn
.
With a continuously running clock
.
0-15 min
.
For time:
100 wall balls
Every time you break 10 cals on the bike
.
15-25 min
.
EMOM for 10 min
25 jumping pull-ups
45 sec plank hold
.
25-30 min
.
AMRAP in 5 min
Burpees
Performance
EMOM for 10min, alt between:
3 Bench Press
ME L-Sit Hold (Rings or Rig between stations)
3 Rounds For Time of:
500m Row
25 Push-Ups
25 GHD Sit-Ups
Intermediate
EMOM for 10min, alt between:
3 Bench Press
ME Hollow Hold
3 Rounds For Time of:
500m Row
20 Push-Ups
20 GHD Sit-Ups
Fitness
EMOM for 10min, alt between:
3 Bench Press
45sec Deadbug Hold
3 Rounds For Time of:
400m Row
20 Push-Ups
20 Sit-Ups
Performance:
.
Every 4min for 16min:
12 BW Back Squats
6 Devil’s Press, 50#/35#
.
AMRAP in 8min of:
12 Single Arm DB Snatch, 50#/35#
12 Pistols
24 Double-Unders
.
Intermediate:
.
Every 4min for 16min:
12 ¾ BW Back Squats
6 Devil’s Press, 35#/20#
.
AMRAP in 8min of:
12 Single Arm DB Snatch, 35#/20#
12 Pistols (assisted)
24 Double-Unders
.
Fitness
.
AMRAP in 16min:
12 Back Squats
12 Devil’s Press, 20#/10#
24 Sit-Ups
.
AMRAP in 8min of:
12 Single Arm DB Snatch, 20#/10#
24 Lunges
36 Single-Unders
Performance
Every 2min x 4sets:
3 Deadlifts + Max Distance Handstand Walk
AMRAP in 12min of:
9 C2B Pull-Ups
12/10cal Assault Bike
15 KB Swings, 70#/53#
Intermediate
Every 2min x 4sets:
3 Deadlifts + ME Handstand Hold
AMRAP in 12min of:
9 Pull-Ups
12/10cal Assault Bike
15 KB Swings, 53#/35#
Fitness
Every 2min x 4sets:
3 Deadlifts + 45sec Tall Plank with Shoulder Taps
AMRAP in 12min of:
9 Pull-Ups
10/8 cal Assault Bike
15 Russian KB Swings, 35#/26#
Performance
.
EMOM for 10min,, complete:
12/10cal Ski Erg
45sec Wall Sit, plate raises, 25#/15#
.
AMRAP in 10min, Reps of 3-6-9-12-15….
Thrusters, 95#/65#
Bar Facing Burpees
.
Intermediate
.
EMOM for 10min,, complete:
12/10cal Ski Erg
45sec Wall Sit, plate raises, 15#/10#
.
AMRAP in 10min, Reps of 3-6-9-12-15….
Thrusters, 65#/45#
Bar Facing Burpees
.
Fitness
.
EMOM for 10min,, complete:
10/8cal Ski Erg
45sec Wall Sit
.
AMRAP in 10min, Reps of 3-6-9-12-15….
DB Thrusters, 20#/10#
Burpees
.
Photo by Katie Carralejo Photography
Performance
.
12 min to establish 1RM Snatch
.
3min Rest
.
AMRAP in 20min of:
15 Overhead Squats, 95#/65#
15 Pull-ups
*while Partner A is working, partner B is on 200m Run, then switch when Partner B comes in – score is total rounds and reps*
.
Intermediate
.
12 min to establish 1RM Snatch
.
3min Rest
.
AMRAP in 20min of:
15 Overhead Squats, 75#/55#
15 Pull-ups
*while Partner A is working, partner B is on 200m Run, then switch when Partner B comes in – score is total rounds and reps*
.
Fitness
.
12 min to establish 1RM Snatch
.
3min Rest
.
AMRAP in 20min of:
15 Overhead Squats, 45#/25#
15 Ring rows
*while Partner A is working, partner B is on 150m Run, then switch when Partner B comes in – score is total rounds and reps*
.
Performance
.
5 Rounds For Time of:
.
Buy In: 50 ABMAT Sit-Ups
.
500m Row
21 SDHP, 95#/65#
12 Bar Facing Burpees
.
Cash Out: 50 ABMAT Sit-Ups
.
Intermediate
.
Buy In: 35 ABMAT Sit-Ups
.
5 Rounds For Time of:
500m Row
21 SDHP, 65#/45#
12 Bar Facing Burpees
.
Cash Out: 35 ABMAT Sit-Ups
.
Fitness
.
Buy In: 35 Sit-Ups
.
5 Rounds For Time of:
400m Row
21 KB SDHP, 53#/35#
12 Burpees
.
Cash Out: 35 Sit-Ups
.
Resolution Burn
.
With a continuously running clock:
.
AMRAP in 5 min:
15 Ring rows
10 DB thrusters
.
Rest 3 min
.
AMRAP in 5 min
10 DB rows
15 Push-ups
.
Rest 3 min
.
AMRAP in 15 min
15 Ring rows
10 DB thrusters
10 DB rows
15 Push-ups
Performance
.
5×5 Back Squat, every 1:30min
.
4 Rounds For Time of:
4/3 Muscle Ups
12 Back Rack Reverse Lunge Steps, 115#/75#
24 GHD Sit-Ups
.
Intermediate
.
5×5 Back Squat, every 1:30min
.
4 Rounds For Time of:
12 Ring Dips
12 Back Rack Reverse Lunge Steps, 75#/55#
24 Parallel GHD Sit-Ups
.
Fitness
.
5×5 Back Squat + 20 DB Weighted Glute Bridges , every 1:30min
.
4 Rounds For Time of:
12 Parallete Dips
12 DB Lunges, 20#/10#
24 Sit-Ups
Performance:
.
Every 2min, for 5 sets:
15/12 calorie Sprints on Bike
.
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push press, 115#/75#
10 KB Swings, 53#/35#
10 Box jumps, 24”/20”
.
Intermediate:
.
Every 2min, for 5 sets:
15/12 calorie Sprints on Bike
.
Complete as many rounds as possible in 20 minutes of:
10 Push press, 95#/65#
10 KB Swings, 35#/26#
10 Box jumps, 20”/16”
.
Fitness
.
Every 2min, for 5 sets:
12/10 calorie Sprints on Bike
.
Complete as many rounds as possible in 20 minutes of:
10 Push press, 55#/35#
10 Russian KB Swings, 35#/26#
10 Step Ups, 20”/16”
.
Photo by Katie Carralejo Photography
Performance
.
EMOM for 10min:
1 Clean + 1 Hang Clean
30sec Hollow Rock
.
AMRAP in 10min of:
5 Front Squats, 185#/125#
15 C2B Pull-Ups
35 Double-Unders
.
Intermediate
.
EMOM for 10min:
1 Clean + 1 Hang Clean
30sec Hollow Hold
.
AMRAP in 10min of:
5 Front Squats, 135#/95#
15 Pull-Ups
35 Double-Unders
.
Fitness
.
EMOM for 10min:
1 Power Clean + 1 Front Squat
30sec Deadbug Hold
.
AMRAP in 10min of:
15 Goblet Squats, 53#/35#
15 Pull-Ups
50 Single-Unders
Performance
.
6×3 Deadlift, every 1:15
.
3 Rounds For Time of:
AMRAP in 3:30 of:
400m Run
15 Deadlifts, 225#/155#
ME HSPU, deficit 45#+25#/45# (with ABMAT)
.
1:30 Rest
.
Intermediate
.
6×3 Deadlift, every 1:15
.
3 Rounds For Time of:
AMRAP in 3:30 of:
400m Run
15 Deadlifts, 185#/125#
ME HSPU
.
1:30 Rest
.
Fitness
.
AMRAP in 7min of:
5 Deadlifts + 150m Rub
.
AMRAP in 13:30 of:
300m Run
15 KB Deadlifts, 70#/53#
15 Push Ups
.
Photo by Benchmark Photography
