WORK CAPACITY:
AMRAP in 30 Minutes:
200 Meter Run
5 Strict Handstand Push Ups
3 Squat Clean and Jerks (165/115)
200m/5/4, 200/5/5, etc...
FRIDAY 241108
WORK CAPACITY:
For Time:
27-21-15-9
Calorie Row
Lateral Burpees over Barbell
STRENGTH:
Deadlift 5-5-5-5-5-5-5
THURSDAY 241107
WORK CAPACITY:
Every 6:00 for 18:00
100 Double Unders
30/22 Calorie Bike
30 Push Ups
Max Rope Climbs
STRENGTH:
5 Rounds of:
:30 Wall Sit
:30 Hollow Hold
:60 Rest
WEDNESDAY 241106
WORK CAPACITY:
“CrossFit Open 16.3”
AMRAP in 7 minutes of:
10 Power Snatch (75/55)
3 Bar Muscle Ups
STRENGTH:
Every :90 for 15:00
1 Squat Snatch + 2 Overhead Squats
TUESDAY 241105
WORK CAPACITY:
AMRAP in 12 Minutes:
200 Meter Row
8 Chest to Bar Pull Ups
12 Dumbbell Goblet Lunges (50/35)
STRENGTH:
Every 3:00 for 15:00
5 Back Squats + 1 "Nose and Toes" HS Hold
MONDAY 241104
WORK CAPACITY:
AMRAP in 15 Minutes:
15 Wall Balls (20/14)
10 Box Jump Overs (24/20)
5 Power Cleans (135/95)
STRENGTH:
Push Pres 3-3-3-3-3
SATURDAY 241102
WORK CAPACITY:
"Fight Gone Bad"
3 Rounds for max reps of:
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jumps (20)
1:00 Push Press (75/55)
1:00 Row for Calories
1:00 Rest
WORK CAPACITY:
For Time:
500 Meter Row
FRIDAY 241101
WORK CAPACITY:
AMRAP in 12 minutes of:
12 Deadlift (185/125)
9 Hang Power Clean (185/125)
6 Shoulder to Overhead (185/125)
WORK CAPACITY:
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups
THURSDAY 241031
WORK CAPACITY:
"Isabel"
For Time:
30 Snatches (135/95)
STRENGTH:
Snatch 1-1-1-1-1
WEDNESDAY 241030
WORK CAPACITY:
"Fran"
21-15-9 reps for time of:
Thruster (95/65)
Pull Ups
STRENGTH:
Shoulder Press 1-1-1-1-1
TUESDAY 241029
STRENGTH:
Back Squat 1-1-1-1-1
WORK CAPACITY:
“CrossFit Open 12.1”
AMRAP in 7 minutes of:
Burpees to a 6" Target
MONDAY 241028
WORK CAPACITY:
In a 25:00 Window:
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups
In the Remaining Time:
Establish a 1RM Power Clean and Jerk
SATURDAY 241026
WORK CAPACITY:
AMRAP in 25 minutes:
20/16 Calorie Row
20 Double Dumbbell Hang Snatch (50/35)
20/16 Calorie Row
20 Dumbbell Shoulder to Overhead (50/35)
FRIDAY 241025
WORK CAPACITY:
For Time:
45 Thrusters (75/55)
45 Toes to Bar
45 Bar Facing Burpees
STRENGTH:
Thruster 3-3-3-3-3-3-3
THURSDAY 241024
WORK CAPACITY:
4 Rounds For Time:
400 Meter Run
20 Box Step Ups (24/20)
12 Strict Pull Ups
*All movements should be completed in a vest/ruck or w/ a medicine ball.
STRENGTH:
AMRAP in 5 Minutes:
Accumulate Max Total Time in a Wall-Sit
WEDNESDAY 241023
WORK CAPACITY:
EMOM for 15 Minutes:
:40 On / :20 Off
Min 1: Power Cleans (135/95)
Min 2: Lateral Box Jump Overs (24/20)
Min 3: Hand Release Push Ups
STRENGTH:
Every 2:00 for 12:00
40' Dumbbell Front Rack Walking Lunge (50/35)
TUESDAY 241022
WORK CAPACITY:
3 Rounds For Time:
30/20 Calorie Bike
30 Wall Balls (20/14)
STRENGTH:
Push Press 4-4-3-3-2-2-1-1
MONDAY 241021
WORK CAPACITY:
Every 4:00 for 20:00
60 Double Unders
12 Chest to Bar Pull Ups
3 Power Snatch (165/115)
then:
10:00 to establish
A Heavy Triple Power Snatch
SATURDAY 241019
WORK CAPACITY:
AMRAP in 14 Minutes:
200 Meter Run
6 Ring Muscle Ups
12 Front Squats (135/95)
STRENGTH:
Front Squat 3-3-3-3-3-3
FRIDAY 241018
WORK CAPACITY:
On a 30:00 Running Clock:
0:00-15:00
Every 3:00 for 15:00
12/10 Calorie Bike
12 Box Jumps (24/20)
12 Kettlebell Swings (53/35)
Rest 15:00-20:00
20:00-30:00
AMRAP in 10 Minutes:
For Quality
15 Deadlifts (135/95)
15 V-Ups
