“There is no such thing as accident; it is fate misnamed.”

RX

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

INTERMEDIATE

On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (75/115 lb)

BEGINNER

On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)

Skill Work

Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.

“Those who don’t believe in magic will never find it.”

Skill Work

Pre-workout
EMOM 10:
1 deadlift + 1 power clean

RX

For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)

Rest 1:00

9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)

INTERMEDIATE

For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (12/12 in) (35/50 lb)

Rest 1:00

9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (12/12 in) (35/50 lb)

BEGINNER

For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)

Rest 1:00

9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)

Score: Total time

“Do as much homework as you can. Learn everybody’s job and don’t just settle.”

RX

5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds for time:
250-m row
200-m run
– Rest 3:00 between rounds.

Skill Work

Post-workout
8 sets:
:20 hollow rocks
:10 rest

“You are never too good for anything. Always be willing to do everything.”

Skill Work

Pre-workout
EMOM 10:
2 thrusters

RX

AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.

INTERMEDIATE

AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.

BEGINNER

AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
– After every round add 2 reps to each movement.

“Those who don’t believe in magic will never find it.”

RX

Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.

INTERMEDIATE

Every 2:00 for 8 rounds:
12 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.

BEGINNER

Every 2:00 for 6-8 rounds:
6 wall-ball shots (10/14 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.

Skill Work

Post-workout
EMOM 6:
:30 ring support hold

“Take the opportunity to learn from your mistakes: find the cause of your problem and eliminate it. Don’t try to be perfect; just be an excellent example of being human.”

Skill Work

Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill

RX

AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
– Step down from the box.

INTERMEDIATE

AMRAP 16:
16/20-cal bike
12 box jumps (20/24 in)
2 rope climbs (12/12 ft)
– Step down from the box.

BEGINNER

AMRAP 16:
12/16-cal bike
8 box jumps (12/12 in)
2 pull-to-stands
– Step down from the box.

“It’s a hard, lonely feeling, to be completely yourself in front of strangers.”

Skill Work

Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch

RX

For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (75/115 lb)

INTERMEDIATE

For time:
9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (55/75 lb)

BEGINNER

For time:
8-7-6-5-4-3-2-1
Burpees
Hang power snatches (35/45 lb)

“The first step is clearly defining what it is you’re after, because without knowing that, you’ll never get it.”

RX

10 sets for load:
2 front squats
– Lift once every 3:00.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“The more I want to get something done, the less I call it work.”

Fran

// Benchmark

RX

For time:
21-15-9
Thrusters (65/95 lb)
Pull-ups

INTERMEDIATE

For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups

BEGINNER

For time:
15-12-9
Thrusters (35/45 lb)
Ring rows

Skill Work

Post-workout
Accumulate:
3:00 plank hold

“The things that scare you only make you better and stronger.”

RX

For time:
2,400-m run

then…
5 rounds:
15 push-ups
15 toes-to-bars

INTERMEDIATE

For time:
2,400-m run

then…
5 rounds:
10 push-ups
10 strict leg raises
– Maintain straight legs on the leg raises.

BEGINNER

For time:
1,600-m run

then…
5 rounds:
10 push-ups from the knees
10 strict hanging knee raises

Skill Work

Post-workout
3 sets:
Max unbroken pull-ups

“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'”

Heavy Day

RX

Every 1:30 for 12 sets:
3 back squats

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

“You pray for the hungry. Then you feed them. That’s how prayer works.”

RX

EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski

INTERMEDIATE

EMOM 12:
Min. 1 | 2 rope climb (12/12 ft)
Min. 2 | :30 bike, row, or ski

BEGINNER

EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 bike, row, or ski

Skill Work

Post-workout benchmark
For calories:
1:00 bike

“Every action you take is a vote for the type of person you wish to become.”

RX

5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans

INTERMEDIATE

5 rounds for time of:
12/15-cal row
9 deadlifts (75/115 lb)
6 hang power cleans

BEGINNER

5 rounds for time of:
10/12-cal row
8 deadlifts (35/45 lb)
6 hang power cleans

Skill Work

Post-workout
Accumulate:
2:00 weighted plank hold

“Bitterness is like a cancer that enters the soul.”

RX

3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps of:
1:00 single-unders
1:00 push presses (15/15 lb)
1:00 air squats
– No rest between movements.

Skill Work

Post-workout
Every 2:00 for 5 sets:
3 thrusters

“Your workout is an appointment between you and yourself. Don’t cancel.”

Open 25.3

RX

For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (155/225 lb)
5 wall walks
25 cleans (85/135 lb)
5 wall walks
25 snatches (65/95 lb)
5 wall walks
50-cal. row
Time cap: 20 minutes

INTERMEDIATE

For time:
5 scaled wall walks
50-cal. row
5 scaled wall walks
25 deadlifts (85/135 lb)
5 scaled wall walks
25 cleans (65/95 lb)
5 scaled wall walks
25 snatches (45/65 lb)
5 scaled wall walks
50-cal. row
Time cap: 20 minutes

BEGINNER

For time:
5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts (75/95 lb)
5 bear crawls
25 cleans (55/65 lb)
5 bear crawls
25 snatches (35/45 lb)
5 bear crawls
50 strokes on the rower
Time cap: 20 minutes

"When you give joy to other people, you get more joy in return"

Partner WOD

RX

4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.

INTERMEDIATE

4 rounds for time with a partner:
20 toes-to-bars
400-m run
– Share the toes-to-bar and run together.

BEGINNER

4 rounds for time with a partner:
10 hanging leg raises
200-m run
– Share the leg raises and run together.

Skill Work

Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold

"No one is useless in this world who lightens the burdens of another"

RX

3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups

INTERMEDIATE

3 rounds for time:
25 Russian KB swings (35/53 lb)
10 handstand push-ups

BEGINNER

3 rounds for time:
20 Russian KB swings (18/26 lb)
10 push-ups from the knees

Skill Work

Post-workout
Accumulate:
10 KB Turkish get-ups/arm

"You have within you, right now, everything you need to deal with whatever the world can throw at you" 

Skill Work

Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.

RX

AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (125/185 lb)
25 double-unders

INTERMEDIATE

AMRAP 12:
5 pull-ups
25 double-unders
5 front squats (95/135 lb)
25 double-unders

BEGINNER

AMRAP 12:
5 banded strict pull-ups
25 single-unders
5 front squats (55/75 lb)
25 single-unders

"It is only when we take chances that our lives improve"

RX

On a 16:00 clock:

0:00-10:00:
Min 1: bike
Min 2: rest

10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead

INTERMEDIATE

Same as Rx’d

BEGINNER

On a 16:00 clock:

0:00-10:00:
Min 1: bike
Min 2: rest

10:00-16:00:
Shoulder-to-overhead
5-5-5-5-5

Skill Work

Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.

"Do what you can, with what you have, where you are"

—Theodore Roosevelt 

Open 25.2

//Benchmark

RX

For time:
21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)
Time cap: 12 minutes

INTERMEDIATE

For time:
21 jumping pull-ups
42 single-unders
21 thrusters (45/65 lb)
18 pull-ups
36 single-unders
18 thrusters (55/85 lb)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (65/105 lb)
Time cap: 12 minutes

BEGINNER

For time:
21 bent-over rows
42 jumps
21 thrusters (35/45 lb)
18 jumping pull-ups
36 jumps
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumps
15 thrusters
Time cap: 12 minutes