RX

AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (35/50 lb)
12/14 calorie row

INTERMEDIATE

AMRAP 20:
8 hanging knee raises
10 single-DB hang clean and jerks (20/35 lb)
12/14 calorie row

BEGINNER

AMRAP 20:
8 sit-ups
10 single-DB hang clean and jerks (10/20 lb)
12/14 calorie row

RX

4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

SKILL WORK

Post-workout:
3 sets:
25 weighted GHD hip extensions

RX

For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

For time:
21-15-9-15-21:
Calorie row
Chest-to-bar pull-ups

INTERMEDIATE

For time:
21-15-9-15-21:
Calorie row
Pull-ups

BEGINNER

For time:
12-9-6-9-12:
Calorie row
Jumping pull-ups

OPEN 18.2 and 18.2A

RX

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (35/50 lb)
Bar-facing burpees

For load:
1-rep-max clean

INTERMEDIATE

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (20/35 lb)
Bar-facing burpees
– Athletes may step over their bar.

For load:
1-rep-max clean

BEGINNER

On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (10/15 lb)
Bar-facing burpees
– Athletes may step over their bar.

For load:
1-rep-max clean

SKILL WORK

Pre-workout:
On an 5:00 clock:
Max distance handstand walk

RX

AMRAP 15:
1:00 handstand hold
1:00 L-sit
15 shoulder presses (65/95 lb)
15 GHD sit-ups

INTERMEDIATE

AMRAP 15:
:30 handstand hold
:30 L-sit
15 shoulder presses (55/75 lb)
15 GHD sit-ups (to parallel)

BEGINNER

AMRAP 15:
:30 plank hold
:30 seated leg raise hold
15 shoulder presses (35/45 lb)
15 sit-ups

RX

7 sets for load:
5 strict weighted pull-ups
5 strict weighted ring dips

INTERMEDIATE

Same as Rx’d

BEGINNER

7 sets:
5 strict banded pull-ups
5 strict banded ring dips

SKILL WORK

Post-workout:
400-m DB farmers carry

SKILL WORK

Pre-workout:
On an 6:00 clock:
Build to a max height box jump

RX

AMRAP 8:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.

INTERMEDIATE

AMRAP 8:
2 alternating single-leg squats to a box (20 in)
2 box jump-overs (20 in)
4 alternating single-leg squats to a box
4 box jump-overs
6 alternating single-leg squats to a box
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.

BEGINNER

AMRAP 8:
2 alternating reverse lunges
2 box step-overs (20 in)
4 alternating reverse lunges
4 box step-overs
6 alternating reverse lunges
6 box step-overs
– Continue adding 2 reps to each movement until time expires.

We are closed this weekend so that we can host a CrossFit Level 1 Course.

We do this so that we may bring you the best coaching in the City.

See you Monday!

Pre-workout:
EMOM 8:
1 thruster

Open 17.5

RX

10 rounds for time:
9 thrusters (65/95 lb)
35 double-unders

INTERMEDIATE

10 rounds for time:
9 thrusters (55/75 lb)
35 double-unders

BEGINNER

7 rounds for time:
9 thrusters (35/45 lb)
35 single-unders

SKILL WORK

Pre-workout:
EMOM 12:
Min. 1 | :20 box jump overs
Min. 2 | :20 chest-to-bar pull-ups

RX

For time:
21-15-9:
Hand-release push-ups
Toes-to-bars

INTERMEDIATE

For time:
21-15-9:
Hand-release push-ups
Knees-to-armpits

BEGINNER

For time:
21-15-9:
Hand-release push-ups
V-ups

SKILL WORK

Pre-workout:
3 sets:
5 KB snatches/arm
– increase weight across sets

RX

5 rounds for time:
400/500-m row
20 Russian KB swings (53/70 lb)

INTERMEDIATE

5 rounds for time:
400/500-m row
20 Russian KB swings (35/53 lb)

BEGINNER

5 rounds for time:
200/250-m row
20 Russian KB swings (18/26 lb)

SKILL WORK

Pre-workout:
6 sets:
1:00 max distance handstand walk or max rep wall walks
– Rest 1:00

RX

AMRAP 10:
1-2-3-4-5… etc.
Power clean (95/135 lb)
Deficit handstand push-up (4/2 in)

INTERMEDIATE

AMRAP 10:
1-2-3-4-5… etc.
Power clean (65/95 lb)
Deficit pike push-up (3/1.5 in)

BEGINNER

AMRAP 10:
1-2-3-4-5… etc.
Power clean (35/45 lb)
DB shoulder press (10/15 lb)

RX

For load:
Push press
5-5-3-3-3-1-1-1-1-1

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Post-workout:
3 x AMRAP 1:30:
50 double-unders
Max-rep burpees-to-target
– Rest 1:00 between sets.

RX

For load:
15-12-9:
Thrusters
– Rest 3:00 between sets

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Post-workout:
Accumulate:
30 low ring muscle-up transitions

RX

AMRAP 20 with a partner:
200-m run
1:00 plank hold
– Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row

INTERMEDIATE

3 rounds for time:
20 burpee box overs (20/24 in)
400/500-m row

BEGINNER

3 rounds for time:
20 burpee box step-overs (12/20 in)
200/250-m row

SKILL WORK

Post-workout:
8 rounds:
:20 double-unders
– Rest :10

SKILL WORK

Pre-workout:
5 sets:
3 shoulder-to-overheads
– Build to a heavy set of 3.

RX

For time:
45 chest-to-bar pull-ups
30 shoulder-to-overheads (125/185 lb)

INTERMEDIATE

For time:
30 chest-to-bar pull-ups
30 shoulder-to-overheads (105/155 lb)

BEGINNER

For time:
45 ring rows
30 shoulder-to-overheads (55/75 lb)

RX

AMRAP 10:
10 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 10:
10 air squats
9 DB snatches, right arm (25/35 lb)
10 push-ups
9 DB snatches, left arm

SKILL WORK

Post-workout:
4 sets:
10 single-DB bent over rows/arm
10 single-DB glute bridges