- RX -
For time:
5,000-m run
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
For time:
AMRAP 25:
400-m run
- Rest 1:00 between runs.
Post-workout:
For completion:
100 abmat sit-ups
Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
- Athletes may NOT rest with the bar in the front rack between reps
CrossFit Games 2007 Event 1
- RX -
For time:
1000-m row
then...
5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
- INTERMEDIATE -
For time:
1000-m row
then...
5 rounds:
15 pull-ups
7 push jerks (75/115 lb)
- BEGINNER -
For time:
1000-m row
then...
5 rounds:
15 jumping pull-ups
7 push jerks (65/95 lb)
Pre-workout:
4 sets for load:
8 double-KB front rack squats
- Rest 1:00-1:30 between sets.
- RX -
For time:
150 double-unders
30 KB box step-ups (35/53 lb) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups
- INTERMEDIATE -
For time:
100 double-unders
30 KB box step-ups (35/53 lb) (20 in)
65 double-unders
20 KB box step-ups
30 double-unders
10 KB box step-ups
- BEGINNER -
For time:
150 single-unders
30 KB box step-ups (18/26 lb) (20 in)
100 single-unders
20 KB box step-ups
50 single-unders
10 KB box step-ups
- RX -
For time:
400/500-m row
then...
24-18-12:
Power snatches (55/75)
12-9-6:
Bar muscle-ups
then...
400/500-m row
- INTERMEDIATE -
For time:
400/500-m row
then...
24-18-12:
Power snatches (45/65)
12-9-6:
Chest-to-bar pull-ups
then...
400/500-m row
- BEGINNER -
For time:
400/500-m row
then...
15-12-9:
Power snatches (35/45 lb)
Jumping pull-ups
then...
400/500-m row
- RX -
7 sets For load :
1 push press + 1 push jerk + 1 split jerk
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
7 sets For load:
2 push presses + 2 push jerks
Post-workout:
10 rounds with a partner for time:
12/15 calorie assault bike
- You go, I go
- RX -
5 rounds for time:
5 deadlifts (185/275 lb)
10 burpees-to-target
- INTERMEDIATE -
5 rounds for time:
5 deadlifts (155/225 lb)
10 burpees-to-target
- BEGINNER -
5 rounds for time:
5 deadlifts (95/135 lb)
10 burpees-to-target
Post-workout:
On a 5:00 clock:
:30 handstand hold
- Rest :30
Pre-workout:
On a 10:00 clock:
Build to a heavy 1- rep front squat
- RX -
AMRAP 12:
3-6-9-12...
Pull-ups
Sit-ups
Front squats (65/95 lb)
- INTERMEDIATE -
AMRAP 12:
2-4-6-8...
Pull-ups
3-6-9-12...
Sit-ups
Front squats (65/95 lb)
- BEGINNER -
AMRAP 12:
3-6-9-12...
Ring rows
Sit-ups
Front squats (55/75 lb)
- RX -
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (35/50 lb)
10 DB push jerks (35/50 lb)
- INTERMEDIATE -
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (20/35 lb)
10 DB push jerks (20/35 lb)
- BEGINNER -
5 rounds for time:
200-m DB farmers carry
15 push-ups
10 DB push jerks (10/15 lb)
- RX -
For time:
30 toes-to-bars
30-yard KB front rack lunge (24/32 kg)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
- Use two KBs for the front-rack lunges.
- INTERMEDIATE -
For time:
30 toes-to-bars
30-yard KB front rack lunge (12/16 kg)
20 toes-to-bars
20-yard KB front-rack lunge
10 toes-to-bars
10-yard KB front rack lunge
- Use two KBs for the front-rack lunges.
- BEGINNER -
For time:
30 hanging knee raises
30-yard walking lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge
Post-workout:
8 sets:
:20 double-unders
- Rest :10
- RX -
5 sets for load:
5 weighted strict pull-ups
5 weighted strict ring dips
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
5 sets for reps:
:30 strict pull-ups
:30 strict ring dips
Post-workout:
3 sets:
1:00 max calorie bike
- Rest 1:00 between sets.
- RX -
3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
Same as Rx'd
Post-workout:
Accumulate:
2:00 in a handstand
- Stomach facing the wall.
Pre-workout:
EMOM 8:
3 heavy push presses
- RX -
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
5 rounds for time:
15 push presses (35/45 lb)
50 single-unders
Happy Independence Day.
Remember, that freedom is your right, by birth. But it still has to be earned and sometimes, fought for.
Please note the schedule for the Holiday weekend:
Today: No 4:30pm WOD
Saturday: 9:00am WOD only
Monday: 10:00am WOD only
- RX -
For time:
27-21-15-9
Calorie row
Thrusters (65/95 lb)
- INTERMEDIATE -
For time:
27-21-15-9
Calorie row
Thrusters (55/75 lb)
- BEGINNER -
For time:
21-15-9-3
Calorie row
Thrusters (35/45 lb)
Post-workout
5 sets:
3 thrusters
- Increase loading across as many sets as possible.
- RX -
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
- INTERMEDIATE -
10 rounds for time:
5 toes-to-bars
5 hand-release push-ups
5 pull-ups
- BEGINNER -
10 rounds for time:
7 hanging knee raises
7 knee hand-release push-ups
7 ring rows
Post-workout
Accumulate:
30 weighted strict pull-ups
- Use a weight you can maintain sets of 5 or more reps.
- RX -
7 sets for load:
3 overhead squats
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
7 sets for load:
5 overhead squats
Post-workout
5 sets:
5 sots press
- Increase loading across as many sets as possible.
- RX -
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
- INTERMEDIATE -
3 rounds for time:
15 push jerks (85/125 lb)
15 box jump-overs (20/24 in)
- BEGINNER -
3 rounds for time:
15 push jerks (55/75 lb)
15 box step-overs (12/20 in)
Post-workout
EMOM 8:
:30 max ring dips
- RX -
AMRAP 20:
200-m run
21/30-cal. row
40 air squats
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
AMRAP 20:
200-m run
15/21-cal. row
25 air squats
- RX -
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 wall-ball shots (14/20 lb) (9/10 ft)
- Use any machine available for the calories.
- INTERMEDIATE -
Same as Rx'd
- Consider performing smaller sets of each movement.
- BEGINNER -
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (10/15 lb)
50 sit-ups
50 wall-ball shots (6/10 lb) (9/10 ft)
- Use any machine available for the calories.
- RX -
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row
- Score is total combined work time.
- INTERMEDIATE -
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
50 chest-to-bar pull-ups
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
800/1,000-m row
- Score is total combined work time.
- BEGINNER -
On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint
From 5:00-10:00:
75 ring rows
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
600/750-m row
- Score is total combined work time.
Post-workout:
1 set:
200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry