Community. Coaching. Caring. Since 2009.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Pull-ups 5×5Strict Pull-ups 5×5
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
30 Double Unders
20 Air Squats
10 Deadlifts, pick load
Thruster (From The Floor) 3-3-3-3Thruster (From The Floor) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row, 200 m
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row, 200 m
2025 CF Games Open Registered Athletes: 11
2025 CrossFit Open Will Include a Repeat Workout
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Press, Single DB Box Step-ups, and Sit-upsComplete as many rounds as possible in 16 mins of:
8 Alternating Single Arm Devil Press, 50/35 lbs
10 Single Dumbbell Box Step-ups, 50/35 lbs, 20 in
12 AbMat Sit-ups
2025 CF Games Open Registered Athletes: 11
Team WOD: AMRAP 22 mins: Partner Row, Box Jumps, and DeadliftsComplete as many rounds as possible in 22 mins of:
30 Partner Calorie Rows
20 Box Jumps, 24/20 in
10 Deadlifts, 225/155 lbs
5 rounds for time of:
15 Row Calories
12 Box Jumps, 24/20 in
9 Deadlifts, 225/155 lbs