- RX -

3 rounds for reps:

1:00 8-m shuttle runs

1:00 DB snatches (35/50 lb)

1:00 bike for calories

1:00 DB box step-ups (20/24 in) (35/50 lb)

1:00 strict burpees

- Rest 1:00 between rounds.

- Use a single DB for snatches and step-ups.

- 1 8-m shuttle run = 1 rep.

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

3 rounds for reps:

1:00 8-m shuttle runs

1:00 DB snatches (15/25 lb)

1:00 bike for calories

1:00 DB box step-ups (20 in) (15/25 lb)

1:00 strict burpees

- Rest 1:00 between rounds.

- Use a single DB for snatches and step-ups.

- 1 8-m shuttle run = 1 rep.

- RX -

For time:

3-6-9-12-15-15-12-9-6-3

Deadlifts (105/155 lb)

Box jump-overs (20/24 in)

- Athletes stand at the top of the box and step down.

- INTERMEDIATE -

For time:

3-6-9-12-15-15-12-9-6-3

Deadlifts (75/115 lb)

Box jump-overs (20/24 in)

- Athletes stand at the top of the box and step down.

- BEGINNER -

For time:

2-4-6-8-10-10-8-6-4-2

Deadlifts (55/75 lb)

Box step-overs (12/20 in)

- Athletes stand at the top of the box and step down.

Post-workout:

4 sets:

:30 side plank/side

1:00 GHD sit-ups

- RX /INTERMEDIATE/BEGINNER-

5 sets for load:

5 push presses

Post-workout:

5 sets for reps:

:50 bar-facing burpees

:10 rest

CrossFit Hope for Refugees

〰️

CrossFit Hope for Refugees 〰️

Please Join Us This Weekend

CrossFit’s core values include finding meaning in service and building communities united by a recognition of our common humanity. According to GM of GYM Gary Gaines, “We’re very fortunate to be able to partner with Doctors Without Borders, an organization that embodies similar values to CrossFit. Our community of gym owners and members is one of the strongest in the world, and it’s times like these when we can show what we’re capable of. The current humanitarian crisis in Ukraine requires action, and we are honored to be able to assist the Ukrainian people, along with other communities in need, through this partnership.”

This weekend, May 7-8, CrossFit is teaming up with Rogue Fitness and Doctors Without Borders/Médecins Sans Frontières (MSF) to deliver a workout and fundraiser in support of first responders assisting in war zones and other health crisis situations around the world.

CrossFit will match community donations up to US$50,000.

- RX -

3 rounds for time:

21 KB swings (16/24 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (16/24 kg)

800-m run

- INTERMEDIATE -

3 rounds for time:

21 KB swings (12/16 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (12/16 kg)

800-m run

- BEGINNER -

3 rounds for time:

21 KB swings (8/12 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (8/12 kg)

400-m run

Post-workout:

3 sets:

20 GHD hip extensions

20 GHD back extensions

- RX -

AMRAP 14:

7 muscle-ups

50 wall-ball shots (14/20 lb)

100 double-unders

- INTERMEDIATE -

AMRAP 14:

7 chest-to-bar pull-ups

50 wall-ball shots (10/14 lb)

100 double-unders

- BEGINNER -

AMRAP 14:

7 muscle-up transitions

30 wall-ball shots (6/10 lb)

60 single-unders

Post-workout:

3 sets:

Max-rep strict ring pull-ups

- Rest 2:00 between sets.

Pre-workout:

EMOM 10:

1 hang power clean

- RX -

AMRAP 10:

5 power cleans (135/205 lb)

10 toes-to-bars

- INTERMEDIATE -

AMRAP 10:

5 power cleans (105/155 lb)

5 toes-to-bars

- BEGINNER -

AMRAP 10:

5 power cleans (55/75 lb)

10 hanging knee raises

- RX -

5 rounds for reps with a partner:

2:00 bench presses (105/155 lb)

2:00 L pull-ups

- INTERMEDIATE -

5 rounds for reps with a partner:

2:00 bench presses (75/115 lb)

2:00 band-assisted L pull-ups

- BEGINNER -

5 rounds for reps with a partner:

2:00 bench presses (35/45 lb)

2:00 single-leg elevated ring rows

Post-workout:

On a 5:00 clock:

Max hanging hip touches with a partner

“Manion”

- RX -

7 rounds for time:

400-m run

29 back squats (95/135 lb)

- INTERMEDIATE -

7 rounds for time:

400-m run

29 back squats (65/95 lb)

- BEGINNER -

5 rounds for time:

200-m run

15 back squats (35/45 lb)

- RX -

For time:

10 wall walks

30 box jumps (20/24 in)

30 strict knees-to-elbows

30 box jumps

30 strict toes-to-bars

30 box jumps

10 wall walks

- INTERMEDIATE -

For time:

5 wall walks

30 box jumps (20/24 in)

20 strict knees-to-elbows

30 box jumps

20 strict toes-to-bars

30 box jumps

5 wall walks

- BEGINNER -

For time:

10 inchworms on a box

20 box jumps (12/20 in)

20 hanging knee raises

20 box jumps (12/20 in)

20 hanging knee raises

20 box jumps (12/20 in)

10 inchworms on a box

Pre-workout:

EMOM 7:

1 banded deadlift

- Rest with the remaining time in the minute.

- RX -

For time:

12-9-6:

Deadlifts (205/315 lb)

Bar muscle-ups

- INTERMEDIATE -

For time:

12-9-6:

Deadlifts (145/205 lb)

Chest-to-bar pull-ups + push-ups

- BEGINNER -

For time:

12-9-6:

Deadlifts (75/115 lb)

Ring rows + push-ups

- RX -

For time:

1:00 max calorie row

150-m farmers carry (35/50 lb)

- Complete as many rounds as needed to accumulate 120/150 calories

- INTERMEDIATE -

For time:

1:00 max calorie row

150-m farmers carry (20/35 lb)

- Complete as many rounds as needed to accumulate 100/120 calories.

- BEGINNER -

For time:

1:00 max calorie row

150-m farmers carry (10/15 lb)

- Complete as many rounds as needed to accumulate 65/80 calories.

Post-workout:

5 sets:

10 pike-ups on rower

:30 double KB front-rack hold

- RX -

AMRAP 12:

10 burpees

25 double-unders

- INTERMEDIATE -

Same as Rx'd

- BEGINNER -

AMRAP 12:

10 burpees

30 single-unders

Post-workout:

6 sets for load:

3 shoulder presses from the floor

- Rest 1:00-1:30 between sets.

Pre-workout:

10 attempts:

Max-distance broad jumps

- RX -

EMOM 15:

Min. 1 | 12/15-cal. Echo bike

Min. 2 | 10 box jumps (20/24 in) + 10 burpees

Min. 3 | Rest

- INTERMEDIATE -

EMOM 15:

Min. 1 | 9/12-cal. Echo bike

Min. 2 | 10 box jumps (20/24 in) + 10 burpees

Min. 3 | Rest

- BEGINNER -

EMOM 15:

Min. 1 | 6/9-cal. Echo bike

Min. 2 | 5 box jumps (12/20 in) + 5 burpees

Min. 3 | Rest

- RX -

4 rounds for time:

30 single-leg squats

15 sumo deadlift high pulls (75/115 lb)

- INTERMEDIATE -

4 rounds for time:

30 single-leg squats

15 sumo deadlift high pulls (65/95 lb)

- BEGINNER -

4 rounds for time:

30 reverse lunges

15 sumo deadlift high pulls (55/75 lb)

Post-workout:

3 sets for load:

10 single-leg DB deadlifts/leg

1:00 plank (push-up position)

- RX /INTERMEDIATE-

On a 32:00 clock:

From 0:00-18:00:

For load:

Bench press

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

Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:

For time:

Run 1 mile

- BEGINNER -

On a 32:00 Clock:

From 0:00-18:00:

For load:

Bench press

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

Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:

For time:

Run 1,000 m

Pre-workout:

On a 8:00 clock:

Build to a heavy 2-rep thruster from rack.

“Tommy V”

- RX -

For time:

21 thrusters (75/115 lb)

12 rope climbs (15 ft)

15 thrusters

9 rope climbs (15 ft)

9 thrusters

6 rope climbs (15 ft)

- INTERMEDIATE -

For time:

21 thrusters (65/95 lb)

6 rope climbs (15 ft)

15 thrusters

4 rope climbs (15 ft)

9 thrusters

3 rope climbs (15 ft)

- BEGINNER -

For time:

21 thrusters (55/75 lb)

6 rope climb pull-to-stands

15 thrusters

4 rope climb pull-to-stands

9 thrusters

3 rope climb pull-to-stands

- RX -

For time:

50-40-30-20-10

DB snatches (35/50 lb)

- Perform 12 toes-to-bars + 50 double-unders after each round.

- INTERMEDIATE -

For time:

35-30-25-20-10

DB snatches (35/50 lb)

- Perform 8 toes-to-bars + 30 double-unders after each round.

- BEGINNER -

For time:

35-30-25-20-10

DB snatches (10/20 lb)

- Perform 10 sit-ups + 50 single-unders after each round.

We are closed this weekend so that we can host a CrossFit L1 Course and bring you the best Trainers in the City.

- RX -

3 rounds for max reps of:

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 box jumps (20 in)

1:00 push presses (55/75 lb)

1:00 rowing calories

Rest 1:00

- INTERMEDIATE -

3 rounds for max reps of:

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 box jumps (20 in)

1:00 push presses (55/75 lb)

1:00 rowing calories

Rest 1:00

- BEGINNER -

3 rounds for max reps of:

1:00 wall-ball shots (10/14 lb)(9/10 ft)

1:00 sumo deadlift high pulls (35/45 lb)

1:00 box step-ups (20 in)

1:00 push presses (35/45 lb)

1:00 rowing calories

Rest 1:00

- RX -

7 sets for load:

3 hang power cleans

- INTERMEDIATE -

7 sets for load:

3 hang power cleans

- BEGINNER -

7 sets for load:

3 hang power cleans

Post-workout:

3 sets:

20 weighted glute bridges

20 banded side steps/side