3 Rounds for Time
35/25 Cal Assault Bike
200m Farmers Carry 53/35
3 Rope Climbs
35/25 Cal Assault Bike
200m Farmers Carry 53/35
3 Rope Climbs
9/5/2018
20 Min AMRAP
30 Overhead Squats 95/65
30 Box Jumps 24/20
30 T2B
30/21 Cal Row
20 Min AMRAP
30 Overhead Squats 95/65
30 Box Jumps 24/20
30 T2B
30/21 Cal Row
9/4/2018
For Time
200m Run
21 Deadlifts (225/155)
200m Run
18 HSPU
200m Run
15 Deadlifts
200m Run
12 HSPU
200m Run
9 Deadlifts
200m Run
6 HSPU
For Time
200m Run
21 Deadlifts (225/155)
200m Run
18 HSPU
200m Run
15 Deadlifts
200m Run
12 HSPU
200m Run
9 Deadlifts
200m Run
6 HSPU
8/31/2018
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
8/30/2018
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest
8/29/2018
Metcon
2 Rounds:
400 Meter Run
21 Thrusters (95/65)
Metcon
2 Rounds:
400 Meter Run
21 Thrusters (95/65)
8/29/2018
AMRAP 15:
30 Double Unders
15 Power Cleans (115/75)
30 Double Unders
15 Toes to Bar
AMRAP 15:
30 Double Unders
15 Power Cleans (115/75)
30 Double Unders
15 Toes to Bar
8/27/2018
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
8/25/2018
Strength
Build to a Heavy Snatch
Metcon
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
12 Pull Ups (Rx+ 6 Bar Muscle-Ups)
Strength
Build to a Heavy Snatch
Metcon
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
12 Pull Ups (Rx+ 6 Bar Muscle-Ups)
8/23/2018
Front Squat
3 Sets of 5
For Time:
100 Double Unders
50 Sit-ups
200 Meter Run
80 Double Unders
40 Sit-ups
200 Meter Run
60 Double Unders
30 Sit-ups
200 Meter Run
40 Double Unders
20 Sit-ups
200 Meter Run
20 Double Unders
10 Sit-ups
200 Meter Run
Front Squat
3 Sets of 5
For Time:
100 Double Unders
50 Sit-ups
200 Meter Run
80 Double Unders
40 Sit-ups
200 Meter Run
60 Double Unders
30 Sit-ups
200 Meter Run
40 Double Unders
20 Sit-ups
200 Meter Run
20 Double Unders
10 Sit-ups
200 Meter Run
8/22/2018
18 min AMRAP
12/9 Cal Bike/Row
15 Wall Balls 20/14
12 HSPU
9 Toes to Bar
18 min AMRAP
12/9 Cal Bike/Row
15 Wall Balls 20/14
12 HSPU
9 Toes to Bar
8/21/2018
For Time:
24-20-16-12:
Calorie Assaut Bike
Alternating Dumbbell Snatches (50/35)
Calorie Assault Bike
Dumbbell Goblet Front Squats (50/35)
For Time:
24-20-16-12:
Calorie Assaut Bike
Alternating Dumbbell Snatches (50/35)
Calorie Assault Bike
Dumbbell Goblet Front Squats (50/35)
8/20/2018
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)
8/17/2018
5 rounds for Time
10 kB swings (53/35)
16 reverse lunges (53/35)
24 sit ups
5 rounds for Time
10 kB swings (53/35)
16 reverse lunges (53/35)
24 sit ups
8/16/2018
AMRAP 18
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Assault Bike/Row
15 Pull-Ups
AMRAP 18
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Assault Bike/Row
15 Pull-Ups
8/15/2018
3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
8/14/2018
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
For Time (30 Minute Time Cap):
250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
8/10/2018
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
8/9/2018
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)
8/8/2018
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
8/7/2018
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
8/6/2018
Back Squat
3 Sets of 5
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike (or 15/10 Cal Row, or 200m Run)
Back Squat
3 Sets of 5
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike (or 15/10 Cal Row, or 200m Run)
8/3/2018
Deadlift
Heavy Set of 10
3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Row
20 Hang DB/KB Reverse Lunges (50’s/35’s)
15/10 Calorie Row
Deadlift
Heavy Set of 10
3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Row
20 Hang DB/KB Reverse Lunges (50’s/35’s)
15/10 Calorie Row
8/2/2018
AMRAP 20min
400 Meter Run
Max Strict Pull-ups
AMRAP 20min
400 Meter Run
Max Strict Pull-ups
8/1/2018
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
7/31/2018
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)
7/30/2018
Back Squat
(5-5)5-5-5-5
Metcon
For Time
Randy
75 Power Snatch 75/55
Back Squat
(5-5)5-5-5-5
Metcon
For Time
Randy
75 Power Snatch 75/55
7/27/2018
Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex
Then
“Wise Men”
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex
Then
“Wise Men”
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
7/26/2018
Metcon:
25m AMRAP
15/10 cal bike
50m sled drag
100m plate run 45/35
200m run
Wear a weight vest if you have one
Two people start on bikes and immediately move to next movement when finished. Next two start as soon as first two finish bikes. Continue in this pattern. Movements must be completed in order and must start with bike, but you can pass people. First come first serve.
Metcon:
25m AMRAP
15/10 cal bike
50m sled drag
100m plate run 45/35
200m run
Wear a weight vest if you have one
Two people start on bikes and immediately move to next movement when finished. Next two start as soon as first two finish bikes. Continue in this pattern. Movements must be completed in order and must start with bike, but you can pass people. First come first serve.
7/25/2018
For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
7/24/2018
For Time
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)
For Time
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)
7/23/2018
3 Rounds:
800m Row
30 Wallballs (20/14)
30 Alternating Dumbbell/KB Snatches (50/35)
3 Rounds:
800m Row
30 Wallballs (20/14)
30 Alternating Dumbbell/KB Snatches (50/35)
7/20/2018
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
7/19/2018
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts (choose a weight that’s challenging. Reps must be unbroken!)
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts (choose a weight that’s challenging. Reps must be unbroken!)
7/18/2018
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Hand Release Push Ups
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Hand Release Push Ups
7/17/2018
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups
7/16/2018
5 Rounds For Time
400m Row
100 Double Unders
Rest 2:00 minutes
Option 1:
10 Min AMRAP
10 Thrusters 95/65
50ft Handstand Walk
5 Rounds For Time
400m Row
100 Double Unders
Rest 2:00 minutes
Option 1:
10 Min AMRAP
10 Thrusters 95/65
50ft Handstand Walk
7/13/2018
Teams of two
8 Rounds For Time
200m run
20 HSPU
20 Box Jumps 24/20
20 Wall Ball 20/14
Teams of two
8 Rounds For Time
200m run
20 HSPU
20 Box Jumps 24/20
20 Wall Ball 20/14
7/12/2018
For Time
21 Deadlift 225/175
15 Squat Cleans 185/135
9 Snatch 155/115
For Time
21 Deadlift 225/175
15 Squat Cleans 185/135
9 Snatch 155/115
7/11/2018
10 min AMRAP
15 T2B
60 Double Unders
10 T2B
40 Double Unders
5 T2B
20 Double Unders
(Start over, no rest)
Option 1
with a partner. 1 goes at a time then rotate
10 min AMRAP
10 Tire Flips
10 Sledge Hammer Swings
Option 2
3 Rounds for Time
1 Pegboard Ascent
200m Run
10 min AMRAP
15 T2B
60 Double Unders
10 T2B
40 Double Unders
5 T2B
20 Double Unders
(Start over, no rest)
Option 1
with a partner. 1 goes at a time then rotate
10 min AMRAP
10 Tire Flips
10 Sledge Hammer Swings
Option 2
3 Rounds for Time
1 Pegboard Ascent
200m Run
7/10/2018
For time
15 S2O 165/115
15 bar facing burpees
30/20cal row or bike
10 S2O
10 bar facing burpees
20/15 cal row or bike
5 S2O
5 bar facing burpees
10 cal row or bike
Option 1:
5 rounds
AMRAP 2:00
400/300m Row
Max muscle ups
Option 2:
Good mornings
3x25 95/65
For time
15 S2O 165/115
15 bar facing burpees
30/20cal row or bike
10 S2O
10 bar facing burpees
20/15 cal row or bike
5 S2O
5 bar facing burpees
10 cal row or bike
Option 1:
5 rounds
AMRAP 2:00
400/300m Row
Max muscle ups
Option 2:
Good mornings
3x25 95/65
7/9/2018
Monday:
3 Rounds For Time
10 T2B
20 Push Ups
50 Double Unders
Then
20, 18,16,14,12, 10, 8, 6, 4, 2
Snatches 75/45
100m run
Optional
6 rounds
200 m sprint
Rest 1:1
Monday:
3 Rounds For Time
10 T2B
20 Push Ups
50 Double Unders
Then
20, 18,16,14,12, 10, 8, 6, 4, 2
Snatches 75/45
100m run
Optional
6 rounds
200 m sprint
Rest 1:1
7/6/2018
With partner
Buy-in 150 double unders
10 rounds for Time (5 rounds each)
50’ ft overhead lunge 95/65
500m row
Cash out 150 double unders
With partner
Buy-in 150 double unders
10 rounds for Time (5 rounds each)
50’ ft overhead lunge 95/65
500m row
Cash out 150 double unders
7/5/2018
“Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
“Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
7/3/2018
*Only 2 classes will be at 8:30am and 4:15pm
4 Rounds for Time
1 400m run
7 Squat Cleans 205/155
7 Deadlifts
6 Chest 2 Bar
*Only 2 classes will be at 8:30am and 4:15pm
4 Rounds for Time
1 400m run
7 Squat Cleans 205/155
7 Deadlifts
6 Chest 2 Bar
7/2/2018
For Time
21-15-9
Power Clean 155/105
HSPU
Opt 1
10 rounds
Assault bike sprint
12/8 cal
Rest 2-3 Min between each round
Opt 2
Sumo deadlifts
5x2 heavy as possible
No-bounce silent
For Time
21-15-9
Power Clean 155/105
HSPU
Opt 1
10 rounds
Assault bike sprint
12/8 cal
Rest 2-3 Min between each round
Opt 2
Sumo deadlifts
5x2 heavy as possible
No-bounce silent
6/29/2018
With partner
4 rounds For time
400m run
40 partner medball sit ups (split reps, one ball)
20 squat cleans 135/95 (split reps)
With partner
4 rounds For time
400m run
40 partner medball sit ups (split reps, one ball)
20 squat cleans 135/95 (split reps)
6/28/2018
For Time
Karen
150 Wallballs 20/14
Opt 1.
Row 3000m
Option 2.
10 Min EMOM
6 DB/KB Snatch
For Time
Karen
150 Wallballs 20/14
Opt 1.
Row 3000m
Option 2.
10 Min EMOM
6 DB/KB Snatch
6/26/2018
10 min AMRAP
20 Hang Cleans 135/95
10 HSPU
~Opt 1
5 Rounds
3 Squat Snatch 135/95
50’ Handstand Walk
10 min AMRAP
20 Hang Cleans 135/95
10 HSPU
~Opt 1
5 Rounds
3 Squat Snatch 135/95
50’ Handstand Walk
625/2018
For Time
40-30-20-10
Shoulder to overhead 135/95
Sit ups
~Opt 1
2 rounds
250m row
20 front rack lunges
~Opt 2
50 squats, 10 push ups, run 100m
40 squats, 20 push ups, run 100m
30 squats, 30 push ups, run 100m
20 squats, 40 push ups, run 100m
10 squats, 50 push ups, run 100m
For Time
40-30-20-10
Shoulder to overhead 135/95
Sit ups
~Opt 1
2 rounds
250m row
20 front rack lunges
~Opt 2
50 squats, 10 push ups, run 100m
40 squats, 20 push ups, run 100m
30 squats, 30 push ups, run 100m
20 squats, 40 push ups, run 100m
10 squats, 50 push ups, run 100m
6/22/2018
For Time
Teams of 3 (30 min cap)
90/60 cal Row/Bike
60 Box Jump Overs 24/20
60 Power Cleans 155/105
60 Toes to Bar
60 Push Jerks 155/105
60 Box Jump Overs
90/60 cal Row/Bike
30 Box Jump Overs
30 Power Cleans 135/95
30 Toes to Bar
30 Push Jerks 135/95
30 Box Jump Overs
90/60 cal Row/Bike
For Time
Teams of 3 (30 min cap)
90/60 cal Row/Bike
60 Box Jump Overs 24/20
60 Power Cleans 155/105
60 Toes to Bar
60 Push Jerks 155/105
60 Box Jump Overs
90/60 cal Row/Bike
30 Box Jump Overs
30 Power Cleans 135/95
30 Toes to Bar
30 Push Jerks 135/95
30 Box Jump Overs
90/60 cal Row/Bike
For time
9 ring muscle ups
25’ Handstand walk
36 pistols
25 Handstand walk
9 bar muscle ups
25 Handstand walk
45 pistols
25Handstand walk
9 muscle ups
54 pistols
9 ring muscle ups
25’ Handstand walk
36 pistols
25 Handstand walk
9 bar muscle ups
25 Handstand walk
45 pistols
25Handstand walk
9 muscle ups
54 pistols
6/20/2018
For Time
2 Rounds
10 Snatch 175/125
12 Bar Facing Burpees
Immediately followed by...
2 Rounds
10 Snatch 115/75
12 Bar Facing Burpees
Opt 1
10-9-8-7-6-5-4-3-2-1-
Pistols
Dips
For Time
2 Rounds
10 Snatch 175/125
12 Bar Facing Burpees
Immediately followed by...
2 Rounds
10 Snatch 115/75
12 Bar Facing Burpees
Opt 1
10-9-8-7-6-5-4-3-2-1-
Pistols
Dips
6/19/2018
20min AMRAP
50 HSPU
50 KB Swings 53/35
50/35 Cal Row
50 single KB Box Step Overs 24/20 53/35
24 R-Arm KB Overhead Lunge 53/35
24 L-Arm KB Overhead Lunge 53/35
Opt 1
W/ Partner
75-50-25
Assault bike cal (split)
150-100-50
Sit ups (each)
20min AMRAP
50 HSPU
50 KB Swings 53/35
50/35 Cal Row
50 single KB Box Step Overs 24/20 53/35
24 R-Arm KB Overhead Lunge 53/35
24 L-Arm KB Overhead Lunge 53/35
Opt 1
W/ Partner
75-50-25
Assault bike cal (split)
150-100-50
Sit ups (each)
6/18/2018
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/55
Box Jump, 24/20
Push-press, 75/55
Row (Calories)
Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. 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 rower where each calorie is one point.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/55
Box Jump, 24/20
Push-press, 75/55
Row (Calories)
Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. 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 rower where each calorie is one point.
6/15/2018
Partner
Row 60/40 cals
200m Run
60 Hang Cleans 115/75
200m Run
6 Rope Climbs
200m Run
60 Thrusters 115/75
200m Run
Row 60/40 cals
Partner
Row 60/40 cals
200m Run
60 Hang Cleans 115/75
200m Run
6 Rope Climbs
200m Run
60 Thrusters 115/75
200m Run
Row 60/40 cals
6/14/2018
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlift 225/155
12 Pull-ups
24 Double-unders
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlift 225/155
12 Pull-ups
24 Double-unders
6/13/2018
Metcon
3 Eounds for Time
10 Power Snatch 95/65
15 Wall Balls 20/14
20/15 Cal Row
Opt 1:
5 rounds
15 Deadlifts 155/105
50’ Handstand walk
Opt 2:
10 min EMOM
Max Rep Ring Dip or Box Dip
Metcon
3 Eounds for Time
10 Power Snatch 95/65
15 Wall Balls 20/14
20/15 Cal Row
Opt 1:
5 rounds
15 Deadlifts 155/105
50’ Handstand walk
Opt 2:
10 min EMOM
Max Rep Ring Dip or Box Dip
6/12/2018
For Time
50 Box Jump Overs
50 HSPU
50 Alternating KB Snatch 53/35
Opt 1:
9 Min AMRAP
200m Run
3 Rope Climbs
Opt 2:
Accumulate 5 Min in Paraclete L Hold
For Time
50 Box Jump Overs
50 HSPU
50 Alternating KB Snatch 53/35
Opt 1:
9 Min AMRAP
200m Run
3 Rope Climbs
Opt 2:
Accumulate 5 Min in Paraclete L Hold
6/11/2018
15 Min AMRAP
50 Double Unders
5 Squat Cleans 205/145
10 Chest 2 Bar Pull Ups
Opt 1:
Death by Ring Dips
Opt 2:
10 Min EMOM
10 Push Ups
15 Min AMRAP
50 Double Unders
5 Squat Cleans 205/145
10 Chest 2 Bar Pull Ups
Opt 1:
Death by Ring Dips
Opt 2:
10 Min EMOM
10 Push Ups
6/8/2018
Partner
Teams of 2
3 rounds for Time
30 t2b
30 front rack lunges 95/65
30 wall balls
60 double unders
Run 200m
Option 1.
1 mike run
Option 2.
Find 1RM Power Clean
Partner
Teams of 2
3 rounds for Time
30 t2b
30 front rack lunges 95/65
30 wall balls
60 double unders
Run 200m
Option 1.
1 mike run
Option 2.
Find 1RM Power Clean
6/7/2018
GRACE
For Time
30 Clean and Jerks 135/95
Option 1:
Find 1RM Back Squat
GRACE
For Time
30 Clean and Jerks 135/95
Option 1:
Find 1RM Back Squat
6/6/2018
3 Rounds for Time
100m Farmers Carry
5 Squat Cleans 205/135
Option 1:
Accumulate 5 Min in Plank position
Option 2:
4 x 400m run
Rest 2 minutes between sets
3 Rounds for Time
100m Farmers Carry
5 Squat Cleans 205/135
Option 1:
Accumulate 5 Min in Plank position
Option 2:
4 x 400m run
Rest 2 minutes between sets
6/5/2018
For Time
60 Push Press 75/45
50 Push Ups
40 Snatches 75/45
30 HSPU
20 OHS 75/45
10 Cal Bike Sprint
1 (Gymnastics)
Handstand Walk Obstacles
Opt 2 (Strength)
Push Press
Find 1 Rep Max
For Time
60 Push Press 75/45
50 Push Ups
40 Snatches 75/45
30 HSPU
20 OHS 75/45
10 Cal Bike Sprint
1 (Gymnastics)
Handstand Walk Obstacles
Opt 2 (Strength)
Push Press
Find 1 Rep Max
6/1/2018
Partner
For Time
120 double unders
30 sit ups (together)
30 clean & jerks 155/105
30 sit ups (together)
60 box jump overs 24/20
30 sit ups (together)
90 ring rows
30 sit ups (together)
60 box jump overs
30 sit ups (together)
30 clean & jerks
30 sit ups (together)
120 double unders
Partner
For Time
120 double unders
30 sit ups (together)
30 clean & jerks 155/105
30 sit ups (together)
60 box jump overs 24/20
30 sit ups (together)
90 ring rows
30 sit ups (together)
60 box jump overs
30 sit ups (together)
30 clean & jerks
30 sit ups (together)
120 double unders
6/4/2018
For Time
100 Double Unders
50 Wall Ball 20/14
50 KB Swings 53/35
100 Double Unders
50 Medball Cleans 20/14
50 Sumo KB High Pull 53/35
100 Double Unders
50 Medball Sit Ups 20/14
50 Goblet Squat 53/35
Opt 1 (Gymnastics)
Handstand Walk Obstacles
Opt 2 (Strength)
Push Press
Find 1 Rep Max.
For Time
100 Double Unders
50 Wall Ball 20/14
50 KB Swings 53/35
100 Double Unders
50 Medball Cleans 20/14
50 Sumo KB High Pull 53/35
100 Double Unders
50 Medball Sit Ups 20/14
50 Goblet Squat 53/35
Opt 1 (Gymnastics)
Handstand Walk Obstacles
Opt 2 (Strength)
Push Press
Find 1 Rep Max.
5/31/2018
3 Rounds for Time
12 Hang Power Snatch 95/65
12 Push Press 95/65
12 Burpees
Opt 1.
Power Clean
1 Rep every 45 seconds for 12 sets at 85% of 1RM
Opt 2.
10 min EMOM
6 Alternating DB/KB Snatch
Opt 3.
10 Min EMOM
10 Knees to Elbows
3 Rounds for Time
12 Hang Power Snatch 95/65
12 Push Press 95/65
12 Burpees
Opt 1.
Power Clean
1 Rep every 45 seconds for 12 sets at 85% of 1RM
Opt 2.
10 min EMOM
6 Alternating DB/KB Snatch
Opt 3.
10 Min EMOM
10 Knees to Elbows
5/30/2018
For Time
100 Front Squats 135/95
Every break complete 10 HSPU
-setting bar down or anything more than a 10 second break in front rack position.
Opt 1
Push Press
1 Rep every 45 Seconds for 12 sets at 85% of 1RM
Opt 2
Row 2000m
For Time
100 Front Squats 135/95
Every break complete 10 HSPU
-setting bar down or anything more than a 10 second break in front rack position.
Opt 1
Push Press
1 Rep every 45 Seconds for 12 sets at 85% of 1RM
Opt 2
Row 2000m
5/29/2018
4 Rounds for Time
7 Bar Muscle Up
14 Deadlifts 155/105
Option 1.
10/7 cal Bike
10 Heavy Russian KB Swings (if you are use to a certain KB weight, then use a heavier KB/DB. Something heavier to take you out of your comfort zone.)
Option 2.
Accumulate 7 Min in the Plank Position:
4 Rounds for Time
7 Bar Muscle Up
14 Deadlifts 155/105
Option 1.
10/7 cal Bike
10 Heavy Russian KB Swings (if you are use to a certain KB weight, then use a heavier KB/DB. Something heavier to take you out of your comfort zone.)
Option 2.
Accumulate 7 Min in the Plank Position:
5/25/2018
With partner
25m AMRAP
30 KB box step overs 53/35s 24/20
Row 500m
Option 1:
10 min EMOM
Push Press
3 reps at 80% of 1RM
Option 2:
5 x Max Rep Dips
*Rest 90 seconds between sets
With partner
25m AMRAP
30 KB box step overs 53/35s 24/20
Row 500m
Option 1:
10 min EMOM
Push Press
3 reps at 80% of 1RM
Option 2:
5 x Max Rep Dips
*Rest 90 seconds between sets
5/24/2018
DT
5 Rounds for Time
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
DT
5 Rounds for Time
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
5/23/2018
For Time
Run 400m
50 OHS 65/45
40 Sit Ups
30 KB Swings 53/35
20 Burpees
30 KB Swings
40 Sit Ups
50 Sumo Deadlift High Pull 65/45
Run 400m
For Time
Run 400m
50 OHS 65/45
40 Sit Ups
30 KB Swings 53/35
20 Burpees
30 KB Swings
40 Sit Ups
50 Sumo Deadlift High Pull 65/45
Run 400m
5/22/2018
3 Rounds
4 Min AMRAP
30 Wallball 20/14
20 T2B
Max Bar Muscle Ups with remaining time
Rest 2 minutes
Option 1:
5 Sets 25 Push Ups
Option 2:
Accumulate 5 Min in Plank position
3 Rounds
4 Min AMRAP
30 Wallball 20/14
20 T2B
Max Bar Muscle Ups with remaining time
Rest 2 minutes
Option 1:
5 Sets 25 Push Ups
Option 2:
Accumulate 5 Min in Plank position
5/21/2018
3 Rounds for Time
100 Double Unders
20 HSPU
10 Squat Clean Thrusters 115/75
Option 1:
10 min EMOM
3 x Powerclean @ 80% of 1 RM
Option 2:
3 Rounds of Max Rep Pull Ups
3 Rounds for Time
100 Double Unders
20 HSPU
10 Squat Clean Thrusters 115/75
Option 1:
10 min EMOM
3 x Powerclean @ 80% of 1 RM
Option 2:
3 Rounds of Max Rep Pull Ups
Teams of 2
60 Thrusters
60 HRPU
6 Rope Climbs
40 Thrusters
40 HRPU
4 Rope Climbs
20 Thrusters
20 HRPU
2 Rope Climbs
60 Thrusters
60 HRPU
6 Rope Climbs
40 Thrusters
40 HRPU
4 Rope Climbs
20 Thrusters
20 HRPU
2 Rope Climbs
5/17/2018
With a Running Clock
“Megan”
21-15-9
Burpees
KB Swings 53/35
Double Unders
THEN
”Annie”
50-40-30-20-10
Double Unders
Sit Ups
With a Running Clock
“Megan”
21-15-9
Burpees
KB Swings 53/35
Double Unders
THEN
”Annie”
50-40-30-20-10
Double Unders
Sit Ups
5/16/2018
5 Rounds
15/9 Cal Row or Bike
15 Deadlifts
Round 1: 225/155
Round 2: 255/175
Round 3: 275/185
Round 4: 295/195
Round 5: 315/205
Rest 2 Min between each Round
*Change weight during rest time
5 Rounds
15/9 Cal Row or Bike
15 Deadlifts
Round 1: 225/155
Round 2: 255/175
Round 3: 275/185
Round 4: 295/195
Round 5: 315/205
Rest 2 Min between each Round
*Change weight during rest time
5/15/2018
For Time
Run 400m
30 C2B
Run 400m
25 C2B
Run 400m
20 C2B
Opt 1
3 Rounds (Not For Time. Quality Reps)
KB Front Rack Walking Lunge D/B
30 Sit Ups
Opt 2
AMRAP 7 min
Assault Bike 10cals
20 Hand Release Push Ups
For Time
Run 400m
30 C2B
Run 400m
25 C2B
Run 400m
20 C2B
Opt 1
3 Rounds (Not For Time. Quality Reps)
KB Front Rack Walking Lunge D/B
30 Sit Ups
Opt 2
AMRAP 7 min
Assault Bike 10cals
20 Hand Release Push Ups
5/14/2018
For Time
25 HSPU
50 Box Jump 24/20
75 Wallball 20/14
100 Double Unders
Option 1:
Build to max Deficit HSPU
Ootion 2:
11 Min EMOM
2 x Back Squat @ 75% of 1 RM
For Time
25 HSPU
50 Box Jump 24/20
75 Wallball 20/14
100 Double Unders
Option 1:
Build to max Deficit HSPU
Ootion 2:
11 Min EMOM
2 x Back Squat @ 75% of 1 RM
5/11/2018
Teams of 3
20 min amrap
16/12 cal row
8 burpees
4 Clean & jerk 95/65
Add 10# each round
Teams of 3
20 min amrap
16/12 cal row
8 burpees
4 Clean & jerk 95/65
Add 10# each round
5/10/2018
"Zimmerman"
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315/205
10 Handstand push-ups
5/9/2018
For Time (13 Min cap)
30 shoulder taps
15 OHS 135/95
20 muscle ups
15 OHS
30 shoulder taps
Opt 1
8 rounds
Run 200
10 hspu
Opt 2
Strength
12 min EMOM
2 x Powerclean at 80% of 1RM
For Time (13 Min cap)
30 shoulder taps
15 OHS 135/95
20 muscle ups
15 OHS
30 shoulder taps
Opt 1
8 rounds
Run 200
10 hspu
Opt 2
Strength
12 min EMOM
2 x Powerclean at 80% of 1RM
5/7/2018
For Time
3 rounds
400m rum
21 wall balls 20/14
15 KB Swings 53/35
21 wall balls
Opt 1
5x10 dips
Opt 2
5x10 weighted sit ups
For Time
3 rounds
400m rum
21 wall balls 20/14
15 KB Swings 53/35
21 wall balls
Opt 1
5x10 dips
Opt 2
5x10 weighted sit ups
57/2018
4 rounds
Amrap 3 Min
12 hang cleans 135/95
12 front squats
Max hspu w/ remaining time
Rest 2 Min
Opt 1
40-30-20-10
Push ups
Run 200
Opt 2
Back squats
2 reps every 60 seconds
For 11 sets at 75%
4 rounds
Amrap 3 Min
12 hang cleans 135/95
12 front squats
Max hspu w/ remaining time
Rest 2 Min
Opt 1
40-30-20-10
Push ups
Run 200
Opt 2
Back squats
2 reps every 60 seconds
For 11 sets at 75%
5/4/2018
Partner
For Time
75 wall balls 20/14
30 burpees
Isabel 135/95
30 burpees
Grace 135/95
30 burpees
75 wall balls
Partner
For Time
75 wall balls 20/14
30 burpees
Isabel 135/95
30 burpees
Grace 135/95
30 burpees
75 wall balls
5/3/2018
Metcon
”Nancy”
5 Rounds for Time
400m Run
15 Overhead Squat 95/65
Metcon
”Nancy”
5 Rounds for Time
400m Run
15 Overhead Squat 95/65
5/2/2018
20 minute AMRAP
10 PUSH PRESS 115/75
10 KETTLEBELL SWINGS 53/35
10 BOX JUMPS 24/20
OPT 1
5 rounds
50 unbroken double unders
OPT 2
Back squat
4 reps every 90 seconds for 8 sets at 70%
20 minute AMRAP
10 PUSH PRESS 115/75
10 KETTLEBELL SWINGS 53/35
10 BOX JUMPS 24/20
OPT 1
5 rounds
50 unbroken double unders
OPT 2
Back squat
4 reps every 90 seconds for 8 sets at 70%
5/1/2018
Metcon
3 RFT
100 doubles
30 alt dumbbell snatches 50/35
Rest 90s
Optional
For time
5 rounds
12/8 cal bike
7 ring muscle ups
Rest 2 Min
4/30/2018
Metcon
For Time
RUN 100
10 HSPU
RUN 200
20 TOES TO BAR
RUN 300
30 PULL UPS
RUN 400
40 GOBLET SQUATS 53/35
RUN 600
60 SHOULDER TAPS
RUN 800
80 SIT UPS
RUN 1200
120 DOUBLE UNDERS
OPT 1
PUSH PRESS, 4 REPS EVERY 90 SECS FOR 8 SETS AT 75%
Metcon
For Time
RUN 100
10 HSPU
RUN 200
20 TOES TO BAR
RUN 300
30 PULL UPS
RUN 400
40 GOBLET SQUATS 53/35
RUN 600
60 SHOULDER TAPS
RUN 800
80 SIT UPS
RUN 1200
120 DOUBLE UNDERS
OPT 1
PUSH PRESS, 4 REPS EVERY 90 SECS FOR 8 SETS AT 75%
4/28/2018
Metcon
12 MIN AMRAP
3-6-9-12, etc
TOES TO BAR
POWER CLEANS 95/65
200M RUN
OPT 1
Back Squat
3 REPS EVERY 60 SEC FOR 10 sets AT 75% of 1 RM
OPT 2
5X20 V-UPS rest between sets
Metcon
12 MIN AMRAP
3-6-9-12, etc
TOES TO BAR
POWER CLEANS 95/65
200M RUN
OPT 1
Back Squat
3 REPS EVERY 60 SEC FOR 10 sets AT 75% of 1 RM
OPT 2
5X20 V-UPS rest between sets
4/26/2018
Metcon
8 RFT
10 HSPU
3 SQUAT CLEAN 185/135
OPT 1
50 STRICT PULL UPS
FOR QUALITY
OPT 2
V-ups
5x20
OPT 3
Unbroken chest to bar
12-9-6-3
Metcon
8 RFT
10 HSPU
3 SQUAT CLEAN 185/135
OPT 1
50 STRICT PULL UPS
FOR QUALITY
OPT 2
V-ups
5x20
OPT 3
Unbroken chest to bar
12-9-6-3
4/25/2018
METCON
FOR TIME
45 PULL UPS
45 THRUSTERS 95/65
RUN 400m
Opt 1
6 MIN AMRAP
5 DEFICIT HSPU
25 DOUBLE UNDERS
Opt 2
PUSH PRESS
3 REPS EVERY 60 SEC FOR 10 SETS @ 75% of 1RM
METCON
FOR TIME
45 PULL UPS
45 THRUSTERS 95/65
RUN 400m
Opt 1
6 MIN AMRAP
5 DEFICIT HSPU
25 DOUBLE UNDERS
Opt 2
PUSH PRESS
3 REPS EVERY 60 SEC FOR 10 SETS @ 75% of 1RM
4/24/2018
Metcon
20 MIN AMRAP
30 WALL BALLS 20/14
20 BURPEES
5 WALL WALKS
Opt 1
5-4-3-2-1 (UNBROKEN BAR MUSCLE UPS)
Opt 2
10 MIN AMRAP
KETTLEBELL SNATCHES
-alternate hands at any time
Metcon
20 MIN AMRAP
30 WALL BALLS 20/14
20 BURPEES
5 WALL WALKS
Opt 1
5-4-3-2-1 (UNBROKEN BAR MUSCLE UPS)
Opt 2
10 MIN AMRAP
KETTLEBELL SNATCHES
-alternate hands at any time
4/23/2018
Metcon
PARTNER
25 MIN AMRAP
40 KB/DB OH LUNGES 53/35
100 DOUBLE UNDERS
40 KB CLEAN AND PRESS 53/35
500M ROW
40 SIT UPS
OPT 1
3 REPS EVERY 60 SECS FOR 10 SETS AT 75% OF 1 RM
POWER CLEANS
OPT 2
10x7 UNBROKEN TOES TO BAR
Metcon
PARTNER
25 MIN AMRAP
40 KB/DB OH LUNGES 53/35
100 DOUBLE UNDERS
40 KB CLEAN AND PRESS 53/35
500M ROW
40 SIT UPS
OPT 1
3 REPS EVERY 60 SECS FOR 10 SETS AT 75% OF 1 RM
POWER CLEANS
OPT 2
10x7 UNBROKEN TOES TO BAR
4/20/2018
Metcon
PARTNER WOD
800M MB RUN
50 PULL UPS
100 PUSH UPS
150 AIRSQUATS
400M MB RUN
35 PULL UPS
75 PUSH UPS
100 AIRSQUATS
200M MB RUN
20 PULL UPS
50 PUSH UPS
75 AIRSQUATS
100M MB RUN
5 PULL UPS
25 PUSH UPS
50 AIRSQUATS
OPT 1
5 sets of 7 every 90 seconds at 65% of 1 rm
Push press
Metcon
PARTNER WOD
800M MB RUN
50 PULL UPS
100 PUSH UPS
150 AIRSQUATS
400M MB RUN
35 PULL UPS
75 PUSH UPS
100 AIRSQUATS
200M MB RUN
20 PULL UPS
50 PUSH UPS
75 AIRSQUATS
100M MB RUN
5 PULL UPS
25 PUSH UPS
50 AIRSQUATS
OPT 1
5 sets of 7 every 90 seconds at 65% of 1 rm
Push press
4/19/2018
4 RFT
150m row
10 T2B
10 KBS 53/35
rest 2m
4 RFT
150m row
10 T2B
10 KBS 53/35
rest 2m
