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
Image: Last years Turducken Stations!
CrossFit
Performance
Every 90 sec for 5 sets:
2 Squat Snatch (drop and reset between reps)
12 min AMRAP:
12 Pistols, Alt Legs
9 Burpees
3 Squat Snatches 175/125
Intermediate
Every 90 sec for 5 sets:
2 Squat Snatch (drop and reset between reps)
12 min AMRAP:
12 Assisted Pistols, Alt Legs
9 Burpees
3 Squat Snatches 115/75
Fitness
7 min AMRAP:
6 Squat Snatch or 10 DB Snatch
150m Run
15 sec Side Plank per side
12 min AMRAP:
15 Air Squats
9 Burpees
6 Squat Snatches 45/35 or 10 DB Snatch 35/20
Resolution Burn
Every 4min for 16min, complete:
20 DB Bent Over Rows
20 DB Floor Press
20 DB Tricep Extension
20 Tall Plank Shoulder Taps
AMRAP in 12min of:
300m Row
15 DB Clean and Jerk
15 Ring Rows
Resolution30
EMOM for 12min, alt between:
200m Row
16 DB Step Ups, 8ea leg
16 DB Push Press
AMRAP in 5min of:
15 Jumping Pull-Ups
15 Sit-Ups
*Goal is a sprint 4-5 Rounds (30sec/exercise)
CrossFit
Performance
10 Rounds for Time:
3 Bar Muscle ups
7 V-ups
10 Handstand Push ups
Every 2:30 min for 3 sets:
20 DB Weighted Glute Bridges 60/40
40 Straight Arm Pulldowns w/ Band
*For Glute Bridges: 5 sec pause at top on reps 5, 10, 15, and 20
Intermediate
10 Rounds for Time:
3 Jumping Bar Muscle ups or 6 Chest 2 Bar Pull ups
8 Single Leg V-ups
6 Handstand Push ups
Every 2:30 min for 3 sets:
20 DB Weighted Glute Bridges 50/35
40 Straight Arm Pulldowns w/ Band
*For Glute Bridges: 5 sec pause at top on reps 5, 10, 15, and 20
Fitness
10 Rounds for Time:
6 Modified Pull ups or Ring Rows
8 Jack Knives
10 Seated DB Shoulder Press (from ground)
Every 2:30 min for 3 sets:
20 DB Weighted Glute Bridges 40/25
30 Straight Arm Pulldowns w/ Band
*For Glute Bridges: 5 sec pause at top on reps 5, 10, 15, and 20
Resolution Burn
EMOM for 8min, alt between:
40sec Banded Glute Bridges
40sec Slow Hip Extensions
5 Rounds For Time of:
300m Ski Erg
20 Push Ups
30 Sit-Ups
20 KB SDHP
CrossFit
“Arbate”
For Time:
1 Mile Run
21 Clean and Jerks 155/105
800m Run
21 Clean and Jerks 155/105
1 Mile Run
Intermediate
For Time:
1 Mile Run
21 Clean and Jerks 125/85
800m Run
21 Clean and Jerks 125/85
1 Mile Run
Fitness
For Time:
1200m Run
21 Clean and Jerks 65/45
600m Run
21 Clean and Jerks 65/45
1200m Run
Resolution Burn
Every 5min for 25min, complete:
400m Run
30 DB Thrusters
15 Burpees
*Rest Remaining Time of 5min, if done early – modify as needed to get at least a 30sec rest.
2 Rounds of:
1:30min Plank Hold
Rest 30sec
30sec Hollow Hold
30sec Rest
Resolution30
Buy In: 100 Double-Unders/150 Single-Unders
3 Rounds of:
10 Devil’s Press
20 Goblet Squats
300m Ski Erg
Cash Out: 100 Double-Unders/150 Single-Unders
CrossFit
Performance
With a Partner…
30 min AMRAP:
12 DB Push Press (Partner A) 50/35
12 DB Overhead Lunge (Partner A) 50/35
12 DB Push Press (Partner B)
12 DB Overhead Lunge (Partner B)
*Every 5 min perform 50/40 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski
Score is Rounds and Reps;DB PP and DB OH on one side = 1 Round”
Intermediate
With a Partner…
30 min AMRAP:
12 DB Push Press (Partner A) 40/25
12 DB Overhead Lunge (Partner A) 40/25
12 DB Push Press (Partner B)
12 DB Overhead Lunge (Partner B)
*Every 5 min perform 45/36 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski
Score is Rounds and Reps;DB PP and DB OH on one side = 1 Round
Fitness
With a Partner…
30 min AMRAP:
12 DB Push Press (Partner A) 20/15
12 DB Lunge (Partner A) 20/15
12 DB Push Press (Partner B)
12 DB Lunge (Partner B)
*Every 5 min perform 40/32 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski
Score is Rounds and Reps; DB PP and DB OH on one side = 1 Round
CrossFit
Performance
3 Deadlifts, every 90sec for 9 mins (6 sets)
Every 4 min for 7 sets:
15 GHD Sit ups
15 Deadlifts 185/135
18/15 Calorie Assault Bike
*Each round is for time
*Whiteboard will record fastest and slowest intervals
Intermediate
3 Deadlifts, every 90sec for 9 mins (6 sets)
Every 4 min for 7 sets:
15 GHD Sit ups to Parallel
15 Deadlifts 135/95
18/15 Calorie Assault Bike
*Each round is for time
*Whiteboard will record fastest and slowest intervals
Fitness
8 min AMRAP:
10 KB Deadlifts
10 Glute Bridges
30 sec Plank Hold
Every 4 min for 7 sets:
15 KB Deadlifts, 70#/53#
20 ABMAT Sit ups
15/12 Calorie Assault Bike
*Each round is for time
*Whiteboard will record fastest and slowest intervals
Resolution Burn
EMOM for 8min, alt between:
20 V-Ups
50sec Plank Hold
5 Rounds For Time of:
500m Row
20 DB Push Press
50 Double-Unders or 75 Singles
CrossFit
Performance
5×1 Hang Power Snatch + 1 Hang Snatch
*Every 90 sec
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 95/65
*5 Lateral Burpees over bar between each set of Hang Power Snatches
Intermediate
5×3 Hang Power Snatch
*Every 90 sec
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 75/55
*5 lateral Burpees between each set of Hang Power Snatches
Fitness
6 min AMRAP:
10 DB Hang Power Snatch
20 Russian Twists w/ DB or Plate
5 Rounds for Time:
10 DB Snatch, alt arms
10 Burpees
Resolution Burn
EMOM for 16min, alt between:
40sec Pulse Squats
40sec Banded Glute Bridges
40sec Reverse Lunges
40sec KB Deadlift
Rest 4min
AMRAP in 10min of:
10 Burpees
10 KB Swings, 53#/35#
CrossFit
Performance
EMOM for 15 min:
1) 5 Back Squats
2) 20 DB Weighted Glute Bridges
3) 30sec Hollow Rock
6 Rounds for Reps of:
In a 1 min Window…
35 Double Unders
Max Air Squats in remaining time
*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds
Intermediate
EMOM for 15 min:
1) 5 Back Squats
2) 20 DB Weighted Glute Bridges
3) 30sec Hollow Hold
6 Rounds for Reps of:
In a 1 min Window…
30 sec of Double Unders
Max Air Squats in remaining time
*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds
Fitness
EMOM for 15 min:
1) 5 Back Squats or 10 Goblet Squats
2) 15 Weighted Glute Bridges
3) 30sec Deadbug Hold
6 Rounds for Reps of:
In a 1 min Window…
50 Single Unders
Max Air Squats in remaining time
*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds
Resolution Burn
1 mile Run
50 Step Ups, alt legs
50 ABMat
1200m Run
40 Step Ups, alt legs
40 ABMat Sit-Ups
800m Run
30 Step-Ups, alt legs
30 ABMat Sit-Ups
400m Run
20 Step-Ups, alt legs
20 ABMat Sit-Ups
Resolution30
EMOM for 16min, alt between:
50sec Wall Sit Hold with Plate Front Raises
50sec Mountain Climbers
50sec Plank Hold
50sec Jack Knives
Rest 1min, then:
For Time:
50 Burpees
CrossFit
Performance
4 Rounds for Time:
12 Knees to Elbow
20 Kettlebell Swings 70/53
12 Weighted ABMAT Sit ups 35/25
10 Strict Handstand Push ups
Every 3 min for 3 sets:
5 Strict Muscle Ups
150′ (Rt)Single Arm KB Front Rack Carry, 53/35
150′ (lft)Single Arm KB Front Rack Carry, 53#/35#
Intermediate
4 Rounds for Time:
12 Knee to Chest
20 Kettlebell Swings 53/35
12 Weighted ABMAT Sit ups 25/15
10 Strict Handstand Push ups to elevated surface
Every 3 min for 3 sets:
10 Tempo Strict Ring Dips
150′ (Rt)Single Arm KB Front Rack Carry 44#/26#
150′ (lft)Single Arm KB Front Rack Carry 44#/26#
Tempo=2 sec down, 1 sec pause @ bottom, 1 sec up, 1 sec pause @ top
Fitness
4 Rounds for Time:
30 ABMAT Sit ups
20 Russian Kettlebell Swings 35/26
10 Pike HSPU from the Ground or Box
Every 3 min for 3 sets:
15 DB Tricep Extensions
150′ (Rt)Single Arm KB Front Rack Carry 35#/18#
150′ (lft)Single Arm KB Front Rack Carry 35#/18#
Resolution Burn
5 Rounds For Time of:
15 cal Ski Erg
15 Push Ups
15 Parallete Dips
15 DB Shoulder Press
5min Transition
EMOM for 12min, alt between:
20 DB Bent Over Row
20 Banded Tricep Extensions
20 Bicep Curls
CrossFit
Performance
3 Thrusters every 90sec for 9 mins (6 sets)
20 min AMRAP:
300m Run
10 Box Jumps 30/24
5 Thrusters 165/115
Intermediate
3 Thrusters every 90sec for 9 mins (6 sets)
20 min AMRAP:
300m Run
10 Box Jumps 24/20
5 Thrusters 115/75
Fitness
9 min AMRAP:
5 DB Thrusters
10 V-ups or Jack Knives
150m Run
20 min AMRAP:
200m Run
10 Box Jumps/Step Ups YL: 20/16 Brea: 18/12
10 DB Thrusters 35#/20#
Resolution Burn
Every 3:30min for 14min, complete:
10 alt single leg deadlifts with KB or DBs
10 DB or KB Split Squats, ea leg
10 Tempo Barbell Good Mornings
(3sec down, stand regular speed)
*transition with about a 30sec rest to maintain best quality in movements*
3min Transition
Tabata (11min, 3min ea station with 1min rest between):
Assault Bike
Mountain Climbers
Russian Twists
Resolution30
AMRAP in 6min of:
150m Row
15 Push-Ups
Rest 1min
AMRAP in 6min of:
15 Ring Rows
15 Plank to Push Up
Rest 1min
AMRAP in 6min of:
15 Sit-Ups
15 Jumping Squats
Crossfit
Performance
With a Partner…
20 Rounds for Time:
14 DB Snatch (7 R/7 L) 50/35
7 Chest 2 Bar Pull ups
7 Deficit Handstand Push ups 8″”/5″”
*Partners alternate doing full rounds; e.g. Partner A does Round 1, Partner B does Round 2, etc, etc.
**Each person does a total of 10 rounds
Intermediate
With a Partner…
20 Rounds for Time:
14 DB Snatch (7 R/7 L) 40/25
7 Pull ups
7 Handstand Push ups
*Partners alternate doing full rounds; e.g. Partner A does Round 1, Partner B does Round 2, etc, etc.
**Each person does a total of 10 rounds
Fitness
With a Partner…
20 Rounds for Time:
14 DB Snatch (7 R/7 L) 25/15
7 Modified Pull ups
7 Pike Handstand Push ups (Ground or Box)
*Partners alternate doing full rounds; e.g. Partner A does Round 1, Partner B does Round 2, etc, etc.
**Each person does a total of 10 rounds
CrossFit
Performance
10 min AMRAP:
300m Ski
60 Wall Balls 20/14
Every 3 min for 3 sets:
30 sec Static Hip Ext Hold
Rest 30 sec
1 min Weighted Plank Hold 25/15
Intermediate
10 min AMRAP:
300m Ski
60 Wall Balls 14/10
Every 3 min for 3 sets:
30 sec Static Hip Ext Hold
Rest 30 sec
1 min Weighted Plank Hold 15/10
Fitness
10 min AMRAP:
200m Ski
40 Wall Balls YL: 10/4 Brea: 10/6
Every 3 min for 3 sets:
30 sec Superman Hold on Ground
Rest 30 sec
1 min Plank Hold
Resolution Burn
With a continuously running clock
EMOM for 8 min, alternate between
50 sec wall sit
50 sec plank
Rest 3 min
Five rounds for time
400 meter run
20 hip extensions
30 goblet pulse squats
Resolution30
3 Rounds For Time of:
400m Run
20 KB SDHP
500m Row
20 KB Push Press, 10ea arm
CrossFit
Performance
For Time:
50 Push ups
80 Double Unders
40 DB Box Step ups 50/35 24/20
60 Double Unders
25 Push ups
40 Double Unders
20 DB Box Step ups 50/35 24/20
20 Double Unders
Every 3 mins for 3 sets:
15 DB Floor Press
50 Bent Over Lateral Raises 5’s/2.5’s
Intermediate
For Time:
50 Push ups
60 Double Unders
40 DB Box Step ups 40/25 24/20
45 Double Unders
25 Push ups
30 Double Unders
20 DB Box Step ups 40/25 24/20
15 Double Unders
Every 3 mins for 3 sets:
15 DB Floor Press
50 Banded Pull Aparts
Fitness
For Time:
35 Push ups
120 Single Unders
30 DB Box Step ups 20/10 YL: 20/16 Brea: 18/12
90 Single Unders
20 Push ups
60 Single Unders
15 DB Box Step ups 20/10 YL: 20/16 Brea: 18/12
30 Single Unders
Every 3 mins for 3 sets:
15 DB Floor Press
35 Banded Pull Aparts
Resolution Burn
AMRAP in 9min of:
9 Lunges, ea leg
18 Hip Extensions
36 Flutter Kicks
Rest 1min
AMRAP in 9min of:
18 Plate GTO
27 Shot Guns
36 Mountain Climbers
Rest 1min
AMRAP in 9min of:
9 Lunges, ea leg
18 Plate GTO
27 Flutter Kicks
36 Mountain Climbers
