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
CrossFit
Performance
Partner WOD Saturday
On a continuously running clock
AMRAP in 6 min
ME Back Squat, 205#/135#
4 min Rest
AMRAP in 20min of:
12 Back Rack Lunges, 135#/95#
21 Push-Ups
12 C2B Pull Ups
* Every 4 min, starting at the beginning of the 20 min AMRAP, both partners perform 12 Weighted Sit-Ups, 25#/15#
Intermediate
Partner WOD Saturday
On a continuously running clock
AMRAP in 6 min
ME Back Squat, 155#/105#
4 min Rest
AMRAP in 20min of:
12 Back Rack Lunges, 115#/75#
21 Push-Ups
12 Pull Ups
* Every 4 min, starting at the beginning of the 20 min AMRAP, both partners perform 12 Weighted Sit-Ups, 15#/10#
Fitness
Partner WOD Saturday
On a continuously running clock
AMRAP in 6 min
ME Back Squat, 95#/65#
4 min Rest
AMRAP in 20min of:
12 Rack Lunges (Goblet hold), 35#/26# KB
15 Push-Ups
12 Jumping Pull Ups
* Every 4 min, starting at the beginning of the 20 min AMRAP, both partners perform 12 Sit-Ups
CrossFit
Performance
EMOM for 7min:
1 Power Clean
4 Rounds For Time of:
400m Run
15 Sumo Deadlift High Pull, 115#/75#
400m Run
15 Power Cleans, 115#/75#
Intermediate
EMOM for 7min:
1 Power Clean
4 Rounds For Time of:
400m Run
15 Sumo Deadlift High Pull, 95#/65#
400m Run
15 Power Cleans, 95#/65#
Fitness
AMRAP in 7min of:
3 Power Clean + 30 Sit-Ups
4 Rounds For Time of:
300m Run
15 Sumo Deadlift High Pull, 55#/35#
300m Run
15 Power Cleans, 55#/35#
Resolution Burn
EMOM for 10min, complete:
10 Jumping Pull-Ups
10 Air Squats
Rest 1min
EMOM for 10min, complete:
15 KB SDHP, 53#/35#
15 Push Ups
Rest 1min
EMOM for 10min, complete:
20 DB Push Press
20 Sit-Ups
Resolution30
Tabata:
Ski Erg
DB Push Press
Russian KB Swings
Goblet Squats
Push Ups
*No rest between Stations*
CrossFit
Performance
EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
15/12cal Assault Bike
45sec ME Hanstand Walk
AMRAP in 9min of:
6 Pistols, ea leg
9 Shoulder to Overhead, 155#/105#
12 V-Ups
Intermediate
EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
12/10cal Assault Bike
45sec Handstand Hold with shoulder taps (if possible)
AMRAP in 9min of:
6 Assisted Pistols, ea leg
9 Shoulder to Overhead, 115#/75#
12 Jack Knives
Fitness
EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
10/8cal Assault Bike
45sec Tall Plank with Shoulder Taps
AMRAP in 9min of:
12 Air Squats
12 DB Push Press, 35#/20#
12 Jack Knives
Resolution Burn
3 Rounds of:
40sec on/20sec off
Side Plank, rt
Side Plank, lft
Mountain Climbers
5 Rounds For Time of:
15 DB Thrusters, 35#/20#
15 Box Jumps
15 Russian Twists, ea side
15cal Ski
CrossFit
Performance
Every 90sec for 5 sets:
2 Position Snatch (Knees, Hips)
4 Rounds For Time of:
24 Box Jumps, 24″/20″
12 Toes to Bar
6 Hang Power Snatch, 115#/85#
3 Rope Climbs
Intermediate
Every 90sec for 5 sets:
2 Position Snatch (Knees, Hips)
4 Rounds For Time of:
24 Box Jumps, 20″/16″
12 Toes to Parallel
6 Hang Power Snatch, 95#/65#
24 Ring Rows
Fitness
Every 90sec for 5 sets:
2 Power Hang Snatch + 2 OHS + 150m Run
4 Rounds For Time of:
24 Step Ups, 20″/16″
12 Knee Raises
6 Hang Power Snatch, 75#/55#
12 Ring Rows
Resolution Burn
AMRAP in 30min of:
20/17cal Assault Bike
20 Kettlebell Swings, 53#/35#
20 Push Ups
*Every 5min, complete 20 Goblet Squats, pick back up where you left off
Resolution30
For Time:
50cal Row
Then,
5 Rounds of:
15 Jumping Pull-Ups
15 Burpees
50cal Assault Bike
CrossFit
Performance
Every 90sec, 3 Rounds:
300m Row
30 GHD Sit-Ups
60 Double Unders
300m Ski
30 Kettlebell Swings, 70#/53#
Cash Out:
Every 90sec, 4 sets, complete both:
15 DB Bicep Curls
15 Barbell Bent Over Rows
Intermediate
Every 90sec, 3 Rounds:
300m Row
30 GHD Sit-Ups to Parallel
30 Double Unders
300m Ski
30 Kettlebell Swings, 53#/35#
Cash Out:
Every 90sec, 4 sets, complete both:
15 DB Bicep Curls
15 Barbell Bent Over Rows
Fitness
Every 90sec, 3 Rounds:
250m Row
30 Sit-Ups
80 Single Unders
250m Ski
30 Russian Kettlebell Swings, 35#/26#
Cash Out:
Every 90sec, 4 sets, complete both:
15 DB Bicep Curls
15 Barbell Bent Over Rows
Resolution Burn
For Time:
1 mile Run
Then,
5 Rounds of:
40 Double Unders
30 Sit-Ups
Then,
1 mile Run
CrossFit
Performance
6×3 Tempo Front Squats, every 90sec (heavier than 2 weeks ago)
For Time:
21 Thruster, 95#/65#
21 Lateral Bar Burpees
21 Pull-Up
15 Thruster, 115#/75#
15 Lateral Bar Burpees
15 C2B Pull-Up
9 Thruster, 135#/95#
9 Lateral Bar Burpees
9 Bar Muscle Up
Intermediate
6×3 Tempo Front Squats, every 90sec (heavier than 2 weeks ago)
For Time:
21 Thruster, 75#/55#
21 Lateral Bar Burpees
21 Pull-Up
15 Thruster, 95#/65#
15 Lateral Bar Burpees
15 C2B Pull-Up
9 Thruster, 115#/75#
9 Lateral Bar Burpees
9 Banded Bar Muscle Up
Fitness
AMRAP in 8min of:
5 Temp Front Squats
150m Run
For Time:
21 Thruster, 75#/55#
21 Burpees
21 Pull-Ups
15 Thruster, 95#/65#
15 Burpees
15 Pull-Ups
9 Thruster, 115#/75#
9 Burpees
9 Pull-Ups
Resolution Burn
EMOM for 15min, alt between:
45sec Temp Hip Extensions
45sec Plank Hold
45sec Hollow Hold/Dead Bug Hold
AMRAP in 15min of:
500m Row
15 Burpees with Jump over Erg
Resolution30
AMRAP in 20min of:
Buy In: 1 mile Run
In remaining time, complete AMRAP of:
30 Double-Unders
25 Sit-Ups
20 Air Squats
CrossFit
Performance
With a partner, alt rounds:
AMRAP in 12min of:
8 Jerks, 165#/115#
8 Bar Facing Burpees
Rest 1min
AMRAP in 12min of:
10 Assault Bike Calories
20 Push Ups
Rest 1min
AMRAP in 12min of:
36 Double-Unders
12 Single Arm DB Push Press, ea arm, 50#/35#
Intermediate
With a partner, alt rounds:
AMRAP in 12min of:
8 Jerks, 115#/75#
8 Bar Facing Burpees
Rest 1min
AMRAP in 12min of:
10 Single Arm DB Push Press, ea arm, 35#/20#
10 Assault Bike Calories
Rest 1min
AMRAP in 12min of:
12 Single Arm, Hang Snatch, ea arm, 35#/20#
12 Push Ups
Fitness
With a partner, alt rounds:
AMRAP in 12min of:
8 Jerks, 75#/55#
8 Burpees
Rest 1min
AMRAP in 12min of:
10 Single Arm DB Push Press, ea arm, 20#/10#
10 Assault Bike Calories
Rest 1min
AMRAP in 12min of:
12 Single Arm, Hang Snatch, ea arm, 20#/10#
12 Push Ups
CrossFit
Performance
Every 90sec for 5 sets:
2 Position Clean (Knees, Hips)
For Time, reps of 21-18-15-12-9
Hang Power Clean, 125#/85#
Wall Balls, 20#/14#
Pull Ups
Intermediate
Every 90sec for 5 sets:
3 Position Clean (Floor, Knees, Hips)
For Time, reps of 21-18-15-12-9
Hang Power Clean, 95#/65#
Wall Balls, 14#/10#
Pull Ups
Fitness
AMRAP in 7min of:
3 Position Power Clean + 3 Front Squats
150m Run
7 Rounds For Time of:
10 Hang Power Clean, 65#/45#
10 Wall Balls, 14#/10#
10 Banded Pull Ups
Resolution Burn
For Time:
2k Row
Then,
3 Rounds of:
30 KB Swings, 53#/35#
30 Goblet Squats
30 Push Ups
Then,
1 mile Run
Resolution30
Tabata:
Pull-Ups
Assault Bike
Push-Ups
Russian KB Swings
Sit-Ups
*One Exercise Flows Right into the next*
CrossFit
Performance
EMOM for 7min:
1 Snatch
3 Rounds of (With a continuously running clock, alt between):
GHD Sit-Ups (reps)
Row (cals)
Deficit HSPU (reps)
Ski Erg (cals)
DB Snatch, alt arms, 50#/35# (reps)
Rest
1min at each station on the call of rotate move to next station
Intermediate
EMOM for 7min:
1 Power Snatch
3 Rounds of (With a continuously running clock, alt between):
Sit-Ups (reps)
Row (cals)
HSPU (reps)
Ski Erg (cals)
DB Snatch, alt arms, 35#/20# (reps)
Rest
1min at each station on the call of rotate move to next station
Fitness
AMRAP in 7 min
1 power snatch + 2 overhead squats
20 jack knife sit-ups
3 Rounds of (With a continuously running clock, alt between):
Sit-Ups (reps)
Row (cals)
Box HSPU (reps)
Ski Erg (cals)
DB Snatch, alt arms, 20#/10# (reps)
Rest
1min at each station on the call of rotate move to next station
Resolution Burn
Every 3min, for 5 sets, complete:
15 Hip Extensions
20 Alt Single Leg Deadlifts with DBs
25 DB Weighted Glute Bridges
AMRAP in 12min of:
12 Box Jumps
12 KB Sumo Deadlift, 70#/53#
24 Sit-Ups
CrossFit
Performance
EMOM for 12min, alt between:
3 Deadlifts
30sec Hollow Rock
20 Weighted Glute Bridges
4 Rounds For Time of:
10 Deadlifts, 245#/175#
12 Toes to Bar
400m Run
Intermediate
EMOM for 12min, alt between:
3 Deadlifts
30sec Hollow Hold
20 Weighted Glute Bridges
4 Rounds For Time of:
10 Deadlifts, 185#/115#
12 Toes to Parallel
400m Run
Fitness
EMOM for 15min, alt between:
3 Deadlifts
30sec Deadbug
20 Glute Bridges
4 Rounds For Time of:
10 Deadlifts, 115#/75#
12 Knee Raises
300m Run
Resolution Burn
EMOM for 15min, alt between:
200m Row
10 Burpees with Jump Over Rig
15 V-Ups
AMRAP in 15min of:
Buy In:
1 mile Run
In remaining time, AMRAP of:
15 DB Push Press, 35#/20#
15 DB Bent Over Rows, 35#/20#
Resolution30
EMOM for 10min:
50sec Weighted Wall Sit (DB)
50sec Plank to Push Up
Immediately into,
AMRAP in 10min:
10 DB Snatches, alt arms
10 V-Ups or Jack Knives
10 DB Goblet Squats
*Use the same DB for Wall Sit, Snatches and Squats
CrossFit
Performance
5×5 Push Press, every 75sec
“Jack”
AMRAP in 20 minutes
10 Push Presses 115#/75#
10 Kettlebell Swings 53#/35#
10 Box Jumps 24″/20″
Intermediate
5×5 Push Press, every 75sec
AMRAP in 20 minutes
10 Push Presses 95#/65#
10 Kettlebell Swings 35#/26#
10 Box Jumps 20″/16″
Fitness
Every 1:15 x 5 sets:
3 Push Press + 45sec Plank Hold
AMRAP in 20 minutes
10 DB Push Presses 35#/20#
10 Russian Kettlebell Swings 35#/26#
10 Step Ups 20″/16″
Resolution Burn
AMRAP in 10min of:
10cal Assault Bike
30 Double-Unders
Rest 2min
AMRAP in 10min of:
10 Overhead Plate Lunges, ea leg 45#/25#
30 Russian Twists
Rest 2min
AMRAP in 10min of:
10cal Ski Erg
30 Ground to Overhead
CrossFit
Performance
6×3 Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand
AMRAP in 12min of:
12 Back Rack Reverse Lunges, 135#/95#
8 Lateral Bar Over Burpees
4 Ring Muscle Ups
Intermediate
6×3 Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand
AMRAP in 12min of:
12 Back Rack Reverse Lunges, 95#/65#
8 Lateral Bar Over Burpees
8 Ring Dips
Fitness
AMRAP in 8min of:
Tempo Back Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand + 150m Run
AMRAP in 12min of:
12 Back Rack Reverse Lunges, 65#/35#
8 Burpees
8 Strict Banded Ring Dips
Resolution Burn
2 Rounds of:
1min Plank
15sec Rest
30 sec Side Plank
15sec Rest
30 sec Side Plank
30sec Rest
AMRAP in 20min of:
10 Jumping Pull-Ups
20 Air Squats
10 Push-Ups
20 Sit-Ups
Resolution30
AMRAP in 20min of:
300m Row
15 Burpees
300m Ski
15 DB Thrusters
CrossFit
Performance
With a Partner…
AMRAP in 30min of:
3 Power Cleans, 185#/125#
6 Weighted DB Step Up, alt legs, ea leg, 50#/35#
12 Handstand Push Ups
*Partners alt rounds, Every 5min, both partners complete 15 weighted (25/15#) AbMat sit-up, both must finish before rounds begin again*
Intermediate
With a Partner…
AMRAP in 30min of:
3 Power Cleans, 125#/85#
6 Weighted DB Step Up, alt legs, ea leg, 35#/20#
12 ABMAT Handstand Push Ups
*Partners alt rounds, Every 5min, both partners complete 15 weighted (15/10#) AbMat sit-ups, both must finish before rounds begin again*
Fitness
With a Partner…
AMRAP in 30min of:
3 Power Cleans, 65#/35#
6 Step Ups, ea. leg
12 Single Arm DB Push Press, ea arm
*Partners alt rounds, Every 5min, both partners complete 12 AbMat sit-ups, both must finish before rounds begin again*
CrossFit
Performance
EMOM for 12min, alt between:
5 Bench Press
10 Bent Over Rows
15 V-Ups
AMRAP in 14min of:
28 Kettlebell Swings, 50#/35#
14 Burpees
2 Rope Climbs
Intermediate
EMOM for 12min, alt between:
5 Bench Press
10 Bent Over Rows
15 V-Ups
AMRAP in 14min of:
28 Kettlebell Swings, 35#/26#
14 Burpees
7 Strict Pull Ups
Fitness
EMOM for 12min, alt between:
5 Bench Press
10 Bent Over Rows
15 V-Ups
AMRAP in 14min of:
28 Russian Kettlebell Swings, 35#/26#
14 Burpees
14 Ring Rows
Resolution Burn
5x500m Row Sprints, every 3min
AMRAP in 15min of:
15 DB Thrusters
30 Double Unders
15cal Ski
Resolution30
20min Time Cap
Buy In:
1 mile run
In Remaining Time, complete:
AMRAP of:
40 Double-Unders
20 Russian Swings
10 DB Thrusters
CrossFit
Performance
5×1 Snatch Balance +2 OHS, Every 75sec
“Nancy”
5 Rounds For Time of:
400m Run
15 Overhead Squats, 95#/65#
Intermediate
5×1 Snatch Balance +2 OHS, Every 75sec
5 Rounds For Time of:
400m Run
15 Overhead Squats, 75#/45#
Fitness
Every 1:15 complete:
3 Overhead Squats + Plank Hold for remaining time
5 Rounds For Time of:
300m Run
15 Overhead Squats, 45#/25#
Resolution Burn
AMRAP in 30min of:
400m Run
30 Plate Overhead Lunges, 35#/25#
20 Russian KB Swings, 53#/35#
10 Burpees to Plate (jump to plate after burpee)
CrossFit
Performance
E(1:30)MOM for 30min, alt between (75sec on/15sec transition) (4 total rounds):
Row (Calories)
Double Unders (Reps)
Ski (Calories)
Box Jumps, 24″”/20″” (Reps)
Assault Bike (Calories)
Intermediate
E2MOM for 30min, alt between (75sec on/15sec transition):
Row (Calories)
Double Unders (Reps)
Ski (Calories)
Box Jumps, 20″”/16″” (Reps)
Assault Bike (Calories)”
Fitness
E2MOM for 30min, alt between (75sec on/15sec transition):
Row (Calories)
Single Unders (Reps)
Ski (Calories)
Step Ups, 20″”/16″” (Reps)
Assault Bike (Calories)
Resolution Burn
EMOM for 9min, alt between:
45sec DB Glute Bridges (use same weight for Step Ups)
20 Hip Extensions
20 Jack Knives
4 Rounds For Time of:
400 Meter run
20 Ground Plate to Overhead
20 Box Step Ups w/DB
Resolution30
EMOM for 20min, alt between:
45sec Row
45sec DB Weighted Wall Sit
45sec Hip Extension
45sec Plank Hold
45sec DB Push Press
CrossFit
Performance
E4MOM, for 4 sets, complete:
5 Sumo Deadlifts
15 GHD Sit-Ups
200m Farmer Carry
For Time:
21-15-9
Sumo Deadlift High Pull, 115#/75#
Chest-to Bar Pull-Ups
Intermediate
E4MOM, for 4 sets, complete:
5 Sumo Deadlifts
15 GHD Sit-Ups to Parallel
200m Farmer Carry
For Time:
21-15-9
Sumo Deadlift High Pull, 75#/55#
Pull-Ups
Fitness
AMRAP in 16min of:
5 Sumo Deadlifts
25 ABMAT Sit-Ups
200m Farmer Carry
For Time:
3 Rounds For Time of:
20 KB Sumo Deadlift High Pull, 53#/35#
15 Pull-Ups
Resolution Burn
3 Rounds of:
40sec Work/20sec Rest:
Mountain Climbers
Side Plank, rt
Side Plank, lft
EMOM for 16min, complete:
Wall Balls
Push Ups
KB SDHP, 53#/35#
Sit-Ups
*with a continuously running clock, move from one exercise to the next EMOM, calculate total number of reps completed.
CrossFit
Performance
6×3 Tempo Front Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand
AMRAP in 9min of:
3 Front Squats, 205#/135#
6 Toes to Bar
9 Strict Handstand Push Ups
Intermediate
6×3 Tempo Front Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand
AMRAP in 9min of:
3 Front Squats, 135#/95#
6 Toes to Parallel
9 Strict Handstand Push Ups to ABMAT
Fitness
6×3 Tempo Front Squats, every 90sec
Tempo – 3 Down, 3 Hold, Stand + 20 Glute Bridges
AMRAP in 9min of:
9 Goblet Squats, 53#/35#
18 Sit-Ups
9 Push Ups
Resolution Burn
AMRAP in 25min of:
500m Row
21 Burpees
400m Run
Rest 4min
EMOM for 6min, alt between:
45sec Flutter Kicks
45sec Plank Hold
Resolution30
AMRAP in 20min of:
5 Pull-Ups
10 Push Ups
15 Air Squats
20 Sit-Ups
