WORK CAPACITY:
4 Rounds for time of:
200 Meter Run
15 Sumo Deadlift High Pull (95/65)
STRENGTH:
EMOM for 5 minutes complete:
1 Strict Press
EMOM for 5 minutes complete:
1 Push Press
EMOM for 5 minutes complete:
1 Push Jerk
MONDAY 241126
WORK CAPACITY:
3x AMRAP 4 / 2:00 Rest
25/20 Calorie Bike
20 Toes to Bar
Max Wall Balls (20/14)
STRENGTH:
Front Squat 3-3-3-3-3
SATURDAY 241123
WORK CAPACITY:
AMRAP in 30 minutes of:
30 Bar Facing Burpees
15 Overhead Squats (135/95)
400 Meter Run
3:00 Rest
FRIDAY 241122
WORK CAPACITY:
4 Rounds for max reps of:
1:00 Ring Muscle Ups
2:00 Row for Calories
1:00 Rest
STRENGTH:
On a 12:00 Minute Clock:
8 Clean & Jerks (135/85)
8 Clean & Jerks (155/105)
8 Clean & Jerks (185/125)
Establish a Heavy Single with any remaining time
THURSDAY 241121
WORK CAPACITY:
4 Rounds for time of:
100ft Single Dumbbell Overhead Carry (50/35)
30/22 Calorie Machine of Choice
15-30-45-60 Air Squats
STRENGTH:
EMOM for 8 minutes complete:
10 Dumbbell Bench Press
10 Alternating Dumbbell Plank Rows
Alternate movements on the minute
WEDNESDAY 241120
WORK CAPACITY:
AMRAP in 14 mintues of:
40 Double Unders
10 Toes to Bar
10 Deadlift (155/105)
STRENGTH:
Deadlift 1-1-1-1-1-1-1-1-1-1
TUESDAY 241119
WORK CAPACITY:
AMRAP in 10 Minutes:
9 Handstand Push Ups
21 Snatches (75/55)
STRENGTH:
Hang Power Snatch 3-3-3-2-2-2
MONDAY 241118
WORK CAPACITY:
For Time:
10-8-6-4-2
Touch & Go Squat Cleans (135/95)
100 Meter Run
STRENGTH:
Every 2:30 for 15:00
3 Front Squats from the floor
1 Set of Strict Pull Ups
Both movements in same time window
SATURDAY 241116
WORK CAPACITY:
AMRAP in 25 Minutes:
20 Burpees to 6" Target
15 Deadlift (225/155)
20 Dumbbell Snatch (50/35)
2:00 Rest
FRIDAY 241115
WORK CAPACITY:
7 Rounds For Time:
7 Front Squats (115/75)
7 Toes to Bar
Straight into
7 Rounds:
7 Push Press (115/75)
7 Box Jump Overs (24/20")
STRENGTH:
Split Jerk 3-3-3-3-3-3-3-3
THURSDAY 241114
WORK CAPACITY:
AMRAP in 24 Minutes:
Max Calories on Machine of Choice*
*Every 3:00 (including 0:00) complete:
15 Air Squats
10 Push Ups
5 Pull Ups
WEDNESDAY 241113
STRENGTH:
Power Clean 3-3-3-3-2-2-2-2-1-1-1-1
WORK CAPACITY:
For Time:
40/32 Calorie Row
20 Hang Power Cleans (185/135)
3:00 Rest
20 Hang Power Cleans (185/135)
40/32 Calorie Row
TUESDAY 241112
WORK CAPACITY:
Every 2:30 for 10:00
80 Double Unders
50' Handstand Walk
STRENGTH:
Front Squat 2-2-2-2-2
MONDAY 241111
WORK CAPACITY:
“THREE WISE MEN'“
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
SATURDAY 241109
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
