RX

For time:
40 box jump-overs (20/24 in)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.

INTERMEDIATE

For time:
40 box jump-overs (20/24 in)
20 pike push-ups
30 box jump-overs
15 pike push-ups
20 box jump-overs
10 pike push-ups
10 box jump-overs
5 pike push-ups
– Step down from the box.

BEGINNER

For time:
20 box step-overs (20/24 in)
20 hand-elevated push-ups
15 box step-overs
15 hand-elevated push-ups
10 box step-overs
10 hand-elevated push-ups
5 box step-overs
5 hand-elevated push-ups
– Step down from the box.

RX

For time:
400-m run

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

SKILL WORK

Post-workout:
On a 10:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice

RX

Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.

INTERMEDIATE

Every 1:30 for 6 rounds:
10 single-leg squat to a target (20 in)
10 GHD sit-ups to parallel
Max burpees
– Rest 1:30 between rounds.

BEGINNER

Every 1:30 for 6 rounds:
16 air squats
10 hollow rocks
Max burpees
– Rest 1:30 between rounds.

RX

5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)

INTERMEDIATE

5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)

BEGINNER

5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)

HEAVY DAY

RX

EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

RX

On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)

INTERMEDIATE

On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (10/14 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (95/135 lb)

BEGINNER

AMRAP 15:
20 bar-facing burpees
200-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
200-m run
20 hang squat cleans (35/45 lb)

RX

AMRAP 10:
7/10 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.

INTERMEDIATE

Same as RX’d

BEGINNER

AMRAP 10:
5/7 calories on any machine
3 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.

SKILL WORK

Post-workout:
Accumulate:
100 hollow rocks

SKILL WORK

Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
– Stomach facing the wall.

RX

3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

INTERMEDIATE

3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

BEGINNER

3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

RX

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

INTERMEDIATE

Same as RX’d

BEGINNER

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

HELEN/

BENCHMARK

RX

3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups

INTERMEDIATE

3 rounds for time:
400-m run
21 KB swings (26/44 lb)
6 pull-ups

BEGINNER

3 rounds for time:
200-m run
21 KB swings to eye level (18/26 lb)
12 ring rows

SKILL WORK

Post-workout:
Accumulate:
30 strict pull-ups

RX

3 rounds for time:
40 Russian KB swings (35/53 lb)
20 box jump-overs (20/24 in)

INTERMEDIATE

3 rounds for time:
40 Russian KB swings (26/35 lb)
20 box jump-overs (12/20 in)

BEGINNER

3 rounds for time:
40 Russian KB swings (18/26 lb)
20 box step-overs (12/20 in)

SKILL WORK

Post workout:
Accumulate:
200-m single-arm DB overhead carry
– Switch arms as needed.

RX

Every 2:00 for 6 rounds:
2 rope climbs (15 ft)
Max wall-ball shots in remaining time (14/20 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

INTERMEDIATE

Every 2:00 for 6 rounds:
2 rope climbs (10 ft)
Max wall-ball shots in remaining time (10/14 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

BEGINNER

Every 2:00 for 6 rounds:
6 pull-to-stands
Max wall-ball shots in remaining time (8/10 lb)(9/10 ft)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

RX

6 sets for load:
3 deadlifts
– Use the same load across all sets.

INTERMEDIATE

Same as RX’d

BEGINNER

5 sets, not for max load:
5 deadlifts
– Use the same load across all sets. Choose a weight that feels challenging but not maximal.

SKILL WORK

Post workout:
3 sets:
10 banded deadlifts
10 band pull-aparts

RX

AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (75/115 lb)

INTERMEDIATE

AMRAP 12:
9 ring dips
12 sumo deadlift high-pulls (65/95 lb)

BEGINNER

AMRAP 12:
12 foot-assisted ring dips
12 sumo deadlift high-pulls (45/65 lb)

RX

For time:
2001-m run or row
11 shoulder presses (85/115 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

INTERMEDIATE

For time:
2001-m run or row
11 shoulder presses (65/95 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

BEGINNER

For time:
1000-m run or row
11 shoulder presses (35/55 lb)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

SKILL WORK

Pre-workout:
EMOM 8:
:10-:20 handstand hold

RX

AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.

INTERMEDIATE

Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.

BEGINNER

AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.

RX

5 sets for load:
5 front squats

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Post-workout:
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.

SKILL WORK

Pre-workout:
EMOM 8:
:20 crossover practice

RX

EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

INTERMEDIATE

EMOM 12:
Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

BEGINNER

EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats
Min. 2 | Max-rep single-unders
– Score is total reps.

GRACE//

BENCHMARK

RX

For time:
30 clean and jerks (95/135 lb)

INTERMEDIATE

For time:
30 clean and jerks (65/95 lb)

BEGINNER

For time:
30 clean and jerks (55/75 lb)

SKILL WORK

Post-workout:
On a 10:00 clock:
Build to a heavy power clean and push jerk

In observance of the Labor Day Holiday, there will be a 10:00am WOD only.