Pre-workout:

On a 5:00 clock:

Build up to a 1-rep hang squat clean

- RX -

For reps:

1:00 squat cleans (115/165 lb)

Rest 3:00

1:00 squat cleans (125/185 lb)

Rest 3:00

1:00 squat cleans (135/205 lb)

Rest 3:00

1:00 squat cleans (115/165 lb)

Rest 3:00

1:00 squat cleans (125/185 lb)

Rest 3:00

1:00 squat cleans (135/205 lb)

- INTERMEDIATE -

For reps:

1:00 squat cleans (65/95 lb)

Rest 3:00

1:00 squat cleans (75/115 lb)

Rest 3:00

1:00 squat cleans (95/135 lb)

Rest 3:00

1:00 squat cleans (65/95 lb)

Rest 3:00

1:00 squat cleans (75/115 lb)

Rest 3:00

1:00 squat cleans (95/135 lb)

- BEGINNER -

For reps:

1:00 DB squat cleans (10/15 lb)

Rest 3:00

1:00 DB squat cleans (15/20 lb)

Rest 3:00

1:00 DB squat cleans (20/30 lb)

Rest 3:00

1:00 DB squat cleans (10/15 lb)

Rest 3:00

1:00 DB squat cleans (15/20 lb)

Rest 3:00

1:00 DB squat cleans (20/30 lb)

- RX -

For time:

400-m run

Rest 1:00

800-m run

Rest 2:00

1,200-m run

Rest 3:00

1,600-m run

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

For time:

200-m run

Rest 1:00

400-m run

Rest 2:00

600-m run

Rest 3:00

800-m run

Pre-workout:

4 sets for reps:

:20 plate hops (45/25 lb)

- Rest :40

- Focus on fast feet and getting as many reps as possible.

- RX -

5 x 2:00 rounds:

20 DB box step-ups (35/50 lb) (16/20 in)

Max reps of DB push presses

- Rest 2:00 between rounds

- INTERMEDIATE -

5 x 2:00 rounds:

20 DB box step-ups (20/35 lb) (16/20 in)

Max reps of DB push presses

- Rest 2:00 between rounds

- BEGINNER -

5 x 2:00 rounds:

20 DB box step-ups (16/20 in)

Max reps of DB push presses (10/20 lb)

- Rest 2:00 between rounds

- RX -

For time:

3,000/2,100-m bike

75 KB swings (32/24 kg)

1,000/800-m row

60 wall-ball shots (20/14 lb)

800-m run

45 pull-ups

- INTERMEDIATE -

For time:

3,000/2,100-m bike

50 KB swings (24/16 kg)

1,000/800-m row

40 wall-ball shots (20/14 lb)

800-m run

30 pull-ups

- BEGINNER -

For time:

2,000/1,600-m bike

40 KB swings (16/12 kg)

750/600-m row

30 wall-ball shots (10/6 lb)

400-m run

20 pull-ups

Pre-workout:

EMOM 5:

1-5 wall walks

- RX -

5 rounds for time:

1:00 handstand hold

21 toes-to-bars

- INTERMEDIATE -

5 rounds for time:

1:00 handstand hold

21 knees-to-armpits

- BEGINNER -

5 rounds for time:

1:00 plank hold

21 sit-ups

Pre-workout:

On a 6:00 clock:

Build up to a max-height box jump

- RX -

10 sets for load:

2 back squats

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

- RX -

4 rounds for reps:

3:00-cal. row

1:00 muscle-ups

- INTERMEDIATE -

4 rounds for reps:

3:00-cal. row

1:00 pull-ups

- BEGINNER -

4 rounds for reps:

3:00-cal. row

1:00 ring rows

Post-workout:

5 sets for load:

5 strict weighted pull-ups

- RX -

For time:

100 double-unders

21 front squats (115/75 lb)

21 push presses (115/75 lb)

100 double-unders

15 front squats

15 push presses

100 double-unders

9 front squats

9 push presses

- INTERMEDIATE -

For time:

1:00 double-unders

21 front squats (95/65 lb)

21 push presses (95/65 lb)

1:00 double-unders

15 front squats

15 push presses

1:00 double-unders

9 front squats

9 push presses

- BEGINNER -

For time:

100 single-unders

21 front squats (45/35 lb)

21 push presses (45/35 lb)

100 single-unders

15 front squats

15 push presses

100 single-unders

9 front squats

9 push presses

Post-workout:

On a 5:00 clock:

Build up to a 1-rep clean and jerk

Pre-workout:

On a 8:00 clock:

Build up to a 2-rep power snatch

- RX -

For time:

21-15-9

Snatches (115/75 lb)

Box jumps (24/20 in)

- INTERMEDIATE -

For time:

21-15-9

Snatches (95/65 lb)

Box jumps (24/20 in)

- BEGINNER -

For time:

21-15-9

Snatches (45/35 lb)

Box jumps (20/12 in)

Pre-workout:

5 sets:

50-ft. handstand walk

- RX -

AMRAP 8:

3 handstand push-ups

3 cleans (185/125 lb)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

- Add3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

- INTERMEDIATE -

AMRAP 8:

3 handstand push-ups

3 cleans (135/95 lb)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

-Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

- BEGINNER -

AMRAP 8:

3 hand release push-ups

3 cleans (75/55 lb)

6 hand release push-ups

3 cleans

9 hand release push-ups

3 cleans

12 hand release push-ups

6 cleans

15 hand release push-ups

6 cleans

18 hand release push-ups

6 cleans

21 hand release push-ups

9 cleans

- Add 3 reps to the hand-release push-ups each round, and 3 reps to the clean every 3 rounds.

Pre-workout:

EMOM 5:

Min. 1 | 18/13-cal. row

Min. 2 | 21/15-cal. row

Min. 3 | 23/18-cal. row

Min. 4 | 21/15-cal. row

Min. 5 | 18/13-cal. row

- RX -

5 rounds for time:

21/15-cal. row

12 burpee box jump-overs (24/20 in)

1 legless rope climb (15 ft)

- INTERMEDIATE -

5 rounds for time:

15/10-cal. row

12 burpee box jump-overs (24/20 in)

1 rope climb (15 ft)

- BEGINNER -

5 rounds for time:

10/7-cal. row

12 burpee box step-overs (20/12 in)

3 pull-to-stands

- RX -

2 rounds for time:

50 GHD sit-ups

60 hip extensions

70 single-leg squats

- INTERMEDIATE -

2 rounds for time:

30 GHD sit-ups

40 hip extensions

50 single-leg squats

- BEGINNER -

2 rounds for time:

40 sit-ups

50 good mornings

60 air squats

Pre-workout:

8 sets for reps:

:20 alternating single DB clean and jerk

- Rest :10

- RX -

7 sets for load:

1 thruster/push press/push jerk/split jerk

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

- RX -

For time:

50-35-20

Wall balls (20/14 lb) (10/9 ft)

Pull-ups

- INTERMEDIATE -

For time:

50-35-20

Wall balls (14/10 lb) (10/9 ft)

Pull-ups

- BEGINNER -

For time:

30-20-10

Wall balls (10/6 lb) (10/9 ft)

Jumping pull-ups

Post-workout:

Accumulate:

50 alternating single-leg toes-to-bars

Pre-workout:

Build up to a 2-rep power clean

- RX -

AMRAP 15:

1 deadlift (275/185 lb)

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

- Continue adding one rep to the deadlifts and 50-m to the run after each round.

- INTERMEDIATE -

AMRAP 15:

1 deadlift (185/125 lb)

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

- Continue adding one rep to the deadlifts and 50-m to the run after each round.

- BEGINNER -

AMRAP 15:

1 deadlift (95/65 lb)

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

- Continue adding one rep to the deadlifts and 50-m to the run after each round.

Pre-workout:

Build up to a 5-rep overhead squat

- RX -

AMRAP 10:

3 overhead squats (115/75 lb)

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

- Continue adding 3 reps to the overhead squats each round.

- INTERMEDIATE -

AMRAP 10:

3 overhead squats (95/65 lb)

:30 double-unders

6 overhead squats

:30 double-unders

9 overhead squats

:30 double-unders

- Continue adding 3 reps to the overhead squats each round.

- BEGINNER -

AMRAP 10:

3 overhead squats (45/35 lb)

30 single-unders

6 overhead squats

30 single-unders

9 overhead squats

30 single-unders

- Continue adding 3 reps to the overhead squats each round.

Pre-workout:

8 sets:

:20 bar-facing burpees

- Rest :10

- RX -

9 sets for load:

5-5-3-3-3-1-1-1-1

Power cleans

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

Same as Rx'd

Pre-workout:

4 sets:

50-ft. single KB front rack lunge

- Rest as needed between sets

- RX -

AMRAP 12:

7 box jumps (36/30 in)

14 KB swings (32/24 kg)

- INTERMEDIATE -

AMRAP 12:

7 box jumps (24/20 in)

14 KB swings (24/16 kg)

- BEGINNER -

AMRAP 12:

7 box jumps (20/12 in)

14 KB swings (16/8 kg)

Pre-workout:

Wall walk practice

“Barbara”

- RX -

5 rounds for time:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

- Rest 3:00 per round.

- INTERMEDIATE -

5 rounds for time:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

- Rest 3:00 per round.

- BEGINNER -

4 rounds for time:

10 ring rows

20 push-ups

30 sit-ups

40 squats

- Rest 3:00 per round.

Reminder: We will be closed this weekend so that we may host a CrossFit L2 Course.

Pre-workout:

Build up to a 3-rep back squat

- RX -

3 rounds for time of:

500/400-m row

21 burpees

400-m run

- INTERMEDIATE -

3 rounds for time of:

500/400-m row

15 burpees

400-m run

- BEGINNER -

3 rounds for time of:

300/200-m row

15 burpees

200-m run