RX

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.

INTERMEDIATE

For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

BEGINNER

For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

RX

EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

INTERMEDIATE

Same as Rx’d

BEGINNER

EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb)

Skill Work

Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)

RX

For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

INTERMEDIATE

For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks

BEGINNER

For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees

Skill Work

Pre-workout
Every 2:00 for 5 sets:
2 squat cleans

RX

For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

INTERMEDIATE

For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

BEGINNER

For time:
15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry

Fight Gone Bad!

// Benchmark

RX

3 rounds for reps:
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 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.

RX

Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.

-OR-

RX

30-20-10 reps for time:
Single-leg squats
Pull-ups

INTERMEDIATE

20-15-10 reps for time:
Single-leg squats
Pull-ups

BEGINNER

20-15-10 reps for time:
Air squats
Jumping pull-ups

Open 24.1

//Benchmark

RX

For time:
21 DB snatches, arm 1 (35/50 lb)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

INTERMEDIATE

For time:
21 DB snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 DB snatches, arm 2
21 lateral burpees over the dumbbell
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes

BEGINNER

For time:
15 DB snatches, arm 1 (15/25 lb)
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes

Skill Work

Post-workout
3 sets:
:30 plank hold
10-15 V-ups

Heavy Day

RX

For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest

INTERMEDIATE

4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest

BEGINNER

4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest

Skill Work

Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.

In consideration of the Thanksgiving Weekend, please note the following changes to our weekend schedule:

Thursday, Friday and Saturday 9:00am WOD ONLY.

Enjoy your weekend!

In consideration of the Thanksgiving Weekend, please note the following changes to our weekend schedule:

Thursday, Friday and Saturday 9:00am WOD ONLY.

Enjoy your weekend!

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.

Skill Work

Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold

RX

For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets:
3 snatches

5 sets:
2 clean and jerks

Skill Work

Pre-workout
On a 10:00 clock:
Handstand practice

RX

For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row

INTERMEDIATE

For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row

BEGINNER

For time:
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row

RX

9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats

INTERMEDIATE

9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats

BEGINNER

9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats

Skill Work

Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.

RX

3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats

INTERMEDIATE

3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats

BEGINNER

3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges

Skill Work

Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.

RX

10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Skill Work

Post-workout
8 sets:
:20 plank hold
:10 rest

RX

Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.

INTERMEDIATE

Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.

BEGINNER

Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.

“Nate”

Hero WOD

RX

AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

INTERMEDIATE

AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)

BEGINNER

AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)

Rest 4:00

AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)

RX

3 rounds for time:
10 deadlifts (105/155 lb)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (105/155 lb)
10 burpees over the barbell

INTERMEDIATE

3 rounds for time:
10 deadlifts (75/115 lb)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (75/115 lb)
10 burpees over the barbell

BEGINNER

2 rounds for time:
10 deadlifts (35/45 lb)
10 up-downs over the barbell

Straight into…

2 rounds for time:
10 front squats (35/45 lb)
10 up-downs over the barbell

Skill Work

Post-workout
Accumulate:
30 GHD back extensions
– Rest as needed.