Category: WOD

Pause Back Squat (2 Sec) 3-3-3

Pause Back Squat (2 Seconds) 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls

Complete as many rounds as possible in 15 mins of:
1 Rope Climb, 15 ft
10 Ring Dips
20 Wall Balls, 20/14 lbs

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Deadlifts, Burpee Pull Ups, Ball Slams and Rows

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 225/153 lbs
7 Burpee Pull Ups
9 Ball Slams, 30/20 lbs
Row, 200 m

Solo WOD: 3 RFT: Walking Lunges, Alt DB Snatch and Lateral Burpee Over DB

3 rounds for time of:
24 Walking Lunges
21 Alternating Dumbbell Snatches, pick load
18 Lateral Burpee Over Dumbbells

Team WOD: AMRAP 18 mins: Lateral Burpee Over DB, Alt DB Snatch and Walking Lunges

Complete as many rounds as possible in 18 mins of:
6 Lateral Burpee Over Dumbbells
8 Alternating Dumbbell Snatches, pick load
12 Walking Lunges

Close Grip Bench Press 5-5-5

Close Grip Bench Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 RFT: Dumbbell Bench Press, Air Squats, and 200 m

5 rounds for time of:
10 Dumbbell Bench Press, 50/35 lbs
20 Air Squats
Run, 200 m

Snatch Balance 3RM

Record your best Snatch Balance 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Workout 1 – 2026 CrossFit Games Quarterfinals

For time:
10 Shuttle Runs, 50 ft
20 Overhead Squats
30 Burpee Over Bars
Rest 1 min
30 Burpee Over Bars
20 Overhead Squats
10 Shuttle Runs, 50 ft

Time cap: 12 mins

♀ 80 lb (36 kg)
♂ 115 lb (52 kg)

Pause Back Squat (2 Sec) 4-4-4

Pause Back Squat (2 Seconds) 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Row: 3 x 1000m

Each for time:
Row: 3x 1000 m

Rest as needed between efforts.

Pt. 1: 4 RF-ME / 1 min Stations: Bike Cal, Alt DB Hang Clean-to-Overheads, and Toes-to-bars

4 rounds, 1 min per station, for max reps of:
Bike Calorie
Alternating Dumbbell Hang Clean-to-Overhead, 50/35 lbs
Toes-to-bar
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Pt. 2: EMOM for 7 mins: Power Clean + Push Press + Jerk

1 Power Clean + Push Press + Jerk, pick load

Every 1 min for 7 mins.

Topsy

Complete as many rounds as possible in 25 mins of:
3 Ring Muscle-ups
8 Thrusters, 115/75 lbs
17 Row Calories

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.

Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.

Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy.

Solo WOD: Chipper: Box Jumps, Power Snatch, T2B, Burpee, and HSPU

For time:
30 Box Jumps, 24/20 in
10 Power Snatches, 115/75 lbs
25 Toes-to-bars
10 Power Snatches
20 Burpees
10 Power Snatches
15 Handstand Push-ups
10 Power Snatches

Team WOD: Box Jumps, Power Snatches, Toes-to-bars, Burpees, Handstand Push-ups

As a team of 2 complete for time:

60 Box Jump (24"/20")
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
40 Burpees
20 Power Snatches
30 Handstand Push-ups
20 Power Snatches

* Partner up, split reps as desired and move in order
** One barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)

Post total time.

Complex: Squat Clean plus Front Squats

1x [ 1 Squat Clean + 3 Front Squats ]
1x [ 1 Squat Clean + 2 Front Squats ]
1x [ 1 Squat Clean + 1 Front Squat ]
1x [ 1 Squat Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

FGB Style – 4 RF/ME: Bike Cal, Row Cal and Wall Balls

4 rounds, 1 min per station, of:
Bike Calorie
Row Calorie
Wall Ball, 20/14 lbs, 10/9 ft
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.