Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps
Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each s…
Shoulder Press 5-5-5 & FT: Muscle Ups, Push Press and Rows
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT: Mu…
Front Squat 4-4-4 & 5 RFT: Front Squats, Rows and Double Unders
Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
5 RFT: Front…
Advanced RX: Power Clean & Jerk 1-1-1 & Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats & Pt. 2: AMRAP 4 mins: Burpee Over Dumbbells, Dumbbell Box Step-ups and Sit-ups
Advanced RX Class:
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as ne…
Team WOD: Partner Cindy
Team WOD: Partner Cindy
As a team of 2 complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
…
Overhead Squat 3-3-3-3 & 21-15-9: Kettlebell Swings and Overhead Squats
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
21…
Push Jerk 2-2-2 & 2 RFT: Deadlifts, Wall Balls and Rows
Push Jerk 2-2-2
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
2 RFT: Deadlifts…
Squat Clean (Touch & Go) : 3RM & Alt EMOM 18 mins: Double Unders, Squat Cleans (Touch & Go) and Toes-to-bar
Squat Clean (Touch & Go) : 3RM
Record your best Squat Clean (Touch & Go) 3 Rep Max lift.
BTWB
Alt EMOM 18 mins: Double U…
Lifting: Bench Press and Bent Over Barbell Rows & Tabata: Box Jumps, Row Calories and Burpees
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, u…
Skill Work: Muscle Up Progressions & AMRAP 20 mins: Bar Muscle-ups, Hang Power Snatches and Runs
Skill Work: Muscle Up Progressions
Muscle Up Progression (Bar or Ring)
This is not a timed workout.
Spend 15 minutes practicing your…
Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches & Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell
Advanced RX Class:
EMOM for 10 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 10 mins.
BTWB
Pt. 1: 3 RFT: Rows, Ha…
Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows
Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows
Teams of 2 complete 12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25…
Ring Dip (Weighted) 3-3-3-3-3 & AMRAP 15 mins: Push Press, Box Jumps and Runs
Ring Dip (Weighted) 3-3-3-3-3
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets….
FT: Power Cleans, Wall Balls, Kettlebell Swings & Power Clean 1RM
FT: Power Cleans, Wall Balls, Kettlebell Swings
For time:
25 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
75 Kettlebell Swings (53#…
Lifting: Deadlifts and Weighted Pull-ups & Pt. 1: Handstand Push Ups and Pull-ups & Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-bars
Lifting: Deadlifts and Weighted Pull-ups
Deadlift 5-5-5, using heaviest weight per set
Weighted Pull-up 3-3-3, using heaviest weight pe…
Squat Clean (Touch & Go) 2-2-2 & 21-15-9: Front Squats and Lateral Burpees
Squat Clean (Touch & Go) 2-2-2
Squat Clean (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed bet…
Hang Power Snatch + Snatch Balance 1-1-1-1 & AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips
Hang Power Snatch + Snatch Balance 1-1-1-1
Hang Power Snatch + Snatch Balance 1-1-1-1
Use the heaviest weight you can for each set.
Re…
Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: 3 RFT: Deadlifts and Double Unders & Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint
Advanced RX Class:
Deficit Deadlift 3-3-3
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between…
Team WOD: Chipper: Partner Runs, Touch And Go Deadlifts, Pull-ups
Team WOD: Chipper: Partner Runs, Touch And Go Deadlifts, Pull-ups
As a team of 2 complete for time:
Partner Run 400m
40 Touch And Go D…
Bench Press 2-2-2-2 & 5 RFT: Burpee Box Jump Overs, Ball Slams and Handstand Push-ups
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
5 RFT: B…
10 Min Practice: Double Unders or Rope Climbs & FT: Wall Balls and Rope Climbs
10 Min Practice: Double Unders or Rope Climbs
10 Minutes: Double Under or Rope Climb practice
* Choose DU or Rope climb progression and…
Front Squat 5-5-5 & AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls
Front Squat 5-5-5
Front Squat 5-5-5
Rest as needed between sets.
BTWB
AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadli…
Squat Snatch (Touch & Go) 2-2-2 & 21-15-9: Squat Snatches and Toes-to-bars
Squat Snatch (Touch & Go) 2-2-2
Squat Snatch (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as need…
Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups & 5 RFT: Kettlebell Swings, Burpees and Muscle-ups
Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups
Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Han…
Advanced RX: EMOM for 7 mins: Power Clean & Jerk & 3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
Advanced RX Class:
EMOM for 7 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 1 min for 7 mins.
BTWB
3 RF…
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
As a team of 2 complete as many rounds as possible in…
EMOM for 7 mins: Power Clean & Jerk
EMOM for 7 mins: Power Clean & Jerk1 Power Clean & Jerk, pick load
Every 1 min for 7 mins.BTWB
CrossFit Games Open 11.6 / 12.5 / 18.5
CrossFit Games Open 11.6 / 12.5 / 18.5
As many reps in 7 mins as you can of:
3 Thrusters (100#/65#)
3 Chest-to-bar Pull-ups
6 Thruste…
Deadlift 3-3-3-3 & Row 1 km TT & Burpees: 50 Reps for Time
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
BTWB
…
Muscle Up Progression Practice
Muscle Up Progression PracticeMuscle Up Progression
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropri…
Muscle Up Progression Practice & Handstand Push-up Progression Practice & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU
Muscle Up Progression Practice
Muscle Up Progression
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the app…
Power Snatch 3-2-2-1-1-1 & AMRAP 10 mins: Run and Power Snatch
Power Snatch 3-2-2-1-1-1
Power Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets o…
Back Squat 3-3-3 & 3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups and Front Squats
Back Squat 3-3-3
Back Squat 3-3-3
Rest as needed between sets.
BTWB
3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups …
Advanced RX: EMOM for 5 mins: Squat Clean & FT: Run, Rope Climbs and AbMat Sit-ups
Advanced RX Class:
EMOM for 5 mins: Squat Clean
1 Squat Clean, pick load
Every 1 min for 5 mins.
BTWB
FT: Run, Rope Climbs and A…
Team WOD: FT: Rows, Rope Climbs and AbMat Sit-ups
Team WOD: FT: Rows, Rope Climbs and AbMat Sit-ups
As a team of 2 complete for time:
Row 3000m
10 Rope Climbs, 15 ft
250 AbMat Sit-ups…
Advanced RX: EMOM for 5 mins: Squat Clean
Advanced RX: EMOM for 5 mins: Squat Clean1 Squat Clean, pick load
Every 1 min for 5 mins.BTWB
CrossFit Games Open 18.4
CrossFit Games Open 18.4
For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
15 Deadlifts
15 Handstand Push-ups
9 Deadlifts
9…
CrossFit Games Open 18.4
CrossFit Games Open 18.4For time:
21 Deadlifts, 225/155 lbs
21 Handstand Push-ups
15 Deadlifts, 225/155 lbs
15 Handstand Push-ups
9 Deadlif…
Bench Press 3-3-3-3 & AMRAP 12 mins: Rows and Push-ups
Bench Press 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMRAP 12…
Snatch Balance 1-1-1-1-1 & Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale …
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Sc…
Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk & 7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees
Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, u…
Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk
Lifting: 1 Power Clean + 1 Hang Power Clean + 1 JerkPower Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using …
Back Squat 4-4-4 & 3 RFT: Front Squats, Thrusters, Back Squats and Run
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
3 RFT: Front S…
Back Squat 4-4-4
Back Squat 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Advanced RX: Deadlift 3-3-3
Advanced RX: Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go use ma…
Team Lifting: Deadlift: 3RM
Team Lifting: Deadlift: 3RMFind your Deadlift 3 Rep Max.
* 8 minutes total for each person to find a 3RM Touch and go DL. No drops from the…
Advanced RX: Deadlift 3-3-3 & 18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups
Advanced RX Class:
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch …