21.03.08 – 21.03.12

Monday 21.03.08

Ellen
3 rounds for time of:
20 Burpees
21 Dumbbell Snatches, 50/35 lbs
12 Dumbbell Thrusters, 50/35 lbs

Use a single dumbbell on the snatches and a pair for the thrusters.

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:30 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.03.09

CrossFit

Forthcoming
For time:
100/70 Bike Calories
100 Sit-ups
10 Rope Climbs, 15 ft
50/35 Bike Calories
50 Sit-ups
5 Rope Climbs, 15 ft

*Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.
Concept 2 Bike Erg 1.4x.
Schwinn Airdyne 1.5x.

Super Fitness Robot time:
27:00 or less.

More Likely time:
43:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Snatch
(70% x 1, 74% x 1, 78% x 1) x 3

Clean & jerk
(70% x 1, 74% x 1, 78% x 1) x 3

Back squat
75% x 6 x 4 – 3 sec pause in bottom

Wednesday 21.03.10

Clean & Jerk
4-4-4-4-4

*Use the heaviest weight you can for each set. Rest as needed between sets.

Super Fitness Robot load:
70% or more of 1RM full clean and jerk.

More Likely load:
55% or more of 1RM full clean and jerk.
(consider scaling if this seems unrealistic)

For the Cardio Freeeeeaks:
AMRAP 25 mins:
8 Clean & Jerks, 95/65 lbs
10 Toes-to-bars
Run, 400 m

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.03.11

CrossFit

Long way home
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Russian Kettlebell Swing, 53/35 lbs

Super Fitness Robot time:
14:00 or less.

More Likely time:
18:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Snatch
heavy single; 75% of that x 1 x 3; 1 min rest on drop sets

Clean & jerk
heavy single; 75% of that x 1 x 3; 1 min rest on drop sets

Front squat
heavy single; 80% of that x 3 x 3

Friday 21.03.12

CrossFit Open 21.1 prep!

21.03.01 – 21.03.05

Monday 21.03.01

Back Squat
5-5-5-5-5

*Use the heaviest weight you can for each set.
*Rest as needed between sets.

Super Fitness Robot load:
70% or more of 1RM.

More Likely load:
50% or more of 1RM.
(consider scaling if this seems unrealistic)

Cardio or bust
For the Cardio Freeeeeaks

AMRAP 25 mins: Back Squats and Rows
Complete as many rounds as possible in 25 mins of:
30 Back Squats, 95/65 lbs
Row, 500 m

*Take the bar from the floor.
**Use a weight you can do 30 reps in 2x sets or less.

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.03.02

CrossFit

Devil in the details
4 rounds for time of:
60 Double Unders
20 GHD Sit-ups
15 Devil Press, 35/25 lbs

Super Fitness Robot time:
12:30 or less.

More Likely time:
20:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Snatch
75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2

Clean & jerk
75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2

Front squat
med/heavy single

Wednesday 21.03.03

Soft in the middle
4 rounds for time of:
15 Bar Facing Burpees
10 Deadlifts, 225/155 lbs
5 Ring Muscle-ups

directly into…

4 rounds for time of:
10 Single Arm Dumbbell Overhead Lunges, 50/35 lbs
15 Push-ups
20/15 Assault Bike Calories

**30min overall time cap *

Thursday 21.03.04

CrossFit

Don’t stop, do it again
For time:
Run, 800 m
40 Dumbbell Push Press, 50/35 lbs
40 Toes-to-bars
Run, 800 m
20 Dumbbell Push Press, 50/35 lbs
20 Toes-to-bars

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 1000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 2000 m on the Concept 2 Bike Erg or 180 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
14:00 or less.

More Likely time:
22:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Snatch
Max

Clean & jerk
Max

Back squat
Max

Friday 21.03.05

Stuck in the Turnstile
3 rounds for time of:
Run, 200 m
9 Box Jumps, 24/20 in
9 Hang Power Snatches, 115/75 lbs
10 Pull-ups
Run, 200 m
9 Box Jumps, 24/20 in
9 Hang Power Cleans, 115/75 lbs
10 Pull-ups

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 250 m on the Concept 2 Rower, the Concept 2 Ski Erg, 500 m on the Concept 2 Bike Erg or 45 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
13:00 or less.

More Likely time:
21:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

21.02.22 – 21.02.26

Monday 21.02.22

AMRAP Nation
AMRAP 7 minutes
20 Burpees
15 Thrusters, 135/95 lbs
10 Thrusters, 155/115 lbs
5 Thrusters, 185/135 lbs
max rep Thrusters, 225/165 lbs

–Rest 3 mins–

AMRAP 7 minutes
Complete as many rounds as possible in 7 mins of:
20 Burpees
15 Hang Cleans, 135 lbs
10 Hang Cleans, 185 lbs
5 Hang Cleans, 205 lbs
max rep Hang Cleans, 225 lbs

–Rest 3 mins–

AMRAP 7 minutes
Complete as many rounds as possible in 7 mins of:
20 Burpees
45 Pull-ups
30 Toes-to-bars
15 Chest-to-bar Pull-ups
max rep Strict Handstand Push-ups

*If you fail at a certain weight, go back to the previous weight, do the AMRAP with the heaviest weight you can sustain GOOD FORM with.

Tuesday 21.02.23

CrossFit

Power Failure
Circuit 1
5 rounds, each round for time, of:
1 Snatch, pick load
20/15 Assault Bike Calories

*Rest 30 secs between each round.

Circuit 2
5 rounds, each round for time, of:
10 AbMat Sit-ups
15/10 Ski Erg Calories

*Rest 30 secs between each round.

Circuit 3
5 rounds, each round for time, of:
5 Bench Press, pick load
20/15 Row Calories

*Rest 30 secs between each round.
**7 minute time cap on each circuit

Weightlifting

Muscle snatch
40% x 3 x 3

Snatch
70% x 2 x 5

Snatch deadlift
105% (of snatch) x 3 x 3

Back squat
85% x 2, 90% x 2, 95% x 1 x 2

Wednesday 21.02.24

Gymnastics Skills
For quality:
Ring Muscle-up, 10 mins
If you can do Ring MU, go over skills and drills to get better at RING MU.

*This IS NOT an AMRAP, it is not supposed to ruin you for the workout.

If you cannot do 3 strict dips and 3 strict pull-ups
4 controlled sets:
5x ring dips, with feet on box/bench
5x negative pull-ups OR
5x 10sec holds with chin over the bar

Shoulder Shootout
For time:
21 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups
18 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups
15 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups
12 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups
9 Overhead Squats, 135/95 lbs
6 Ring Muscle-ups

*20min time cap
Remember time caps are there to challenge us. If you don’t make it that’s OK!
They are put in to give us a sense of urgency that we may or may not otherwise have.
Not all time caps are meant to be achievable either!

Thursday 21.02.25

CrossFit

The Unforgiven Unbroken
5 rounds for time of:
50 Unbroken Double Unders
25 Unbroken Pushups
10 Toes To Bar (Unbroken)s
10 Hang Power Clean (Unbroken)s, 95/65 lbs

30min overall time cap

*If anything is not unbroken you must stop, do 20 air squats then pick up where you left off (e.g., You do 20 double unders, stop 20 air sqt, 15 doubles, stop 20 air sqt, 19 doubles, stop do 20 air sqt, 1 double, move on…)

Weightlifting

Clean & jerk
70% x 2 x 5

Push press
78% x 4 x 5

Front squat
80% x 3 x 5

Day 9 – 03/02/2021

Friday 21.02.26

Deadlift
1-1-1-1-1-1-1

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

Dead weight
10 Deadlifts, 135/95 lbs
10 Dumbbell Box Step-ups^*, 50/35 lbs
10 AbMat Sit-ups
Run, 200 m

*One DB in EACH hand. Ten total box step ups, five per leg

21.02.15 – 21.02.19

Monday 21.02.15

Barbell Cycling
For quality:
Hang Clean, 5 mins
Push Jerk, 5 mins

*Practice cycling both the hang clean and the push jerk.
**Work up to at least one set of each exercise doing 3-5 reps with more weight than is required for the workout.

DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Super Fitness Robot time:
Men, 9:14 or less.
Women, 8:25 or less.

More Likely time:
Men, 12:50.
Women, 11:48.
(consider scaling if this seems unrealistic)

One way to break up the reps:
11x DL, drop
1x Deadlift, 8x hang clean, drop
1x Deadlift, 1x hang clean, 6 push jerks

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.02.16

CrossFit

Vertigo
10 rounds, 3 mins each, for max reps of:
Run, 400 m
max reps in remaining time AbMat Sit-ups

*Feel free to mix in GHD or TTB for RX+, but keep in mind you’ll be on the pull-up bar a lot tomorrow!

Weightlifting

Power snatch + snatch
75% (of power snatch) x 1+1 x 5 sets; 2 min rest

Overhead squat
max for day; 80% x 2

Snatch deadlift
103% x 3 x 3

Back squat
83% x 3 x 5

Wednesday 21.02.17

Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Super Fitness Robot rounds:
21 rounds or more for men.
17 rounds or more for women.

More Likely rounds:
16 rounds or more for men.
13 rounds or more for women.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.02.18

CrossFit

Deadlift
Build to a 4 rep max

*Record your best Deadlift 4 rep max lift.

DEADicated
As many reps as possible in 15 mins of:
1 Deadlift, 365/275 lbs
1 Bar Muscle-up
1 Toes-to-bar
2 Deadlifts, 365/275 lbs
2 Bar Muscle-ups
2 Toes-to-bars
3 Deadlifts, 365/275 lbs
3 Bar Muscle-ups
3 Toes-to-bars

*Continue adding 1 rep each round to each movement until time expires.
**If you want to do the "Rx" weight (365/275), you should have hit at least that much weight during the 10min build-up.
***If you don’t have bar-MU, do 1x pull-up and 1x dip or push-up for each bar-MU rep.

Weightlifting

Clean & jerk
60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest

Jerk
max for day; 85% of that x 2 x 2

Front squat
78% x 3 x 5

Friday 21.02.19

Get up and go
For 6 cycles:
AMRAP in 3 mins of:
10 Ground-to-Overheads, 95/65 lbs
Run, 100 m

*Rest 1 min between each cycle.
**For each cycle restart the AMRAP.

21.02.08 – 21.02.12

Monday 21.02.08

Gymnastics Skills
Ring Muscle-up, 10 mins

*We have more people able to do bar MU vs ring MU. That’s ok but we want you to be able to do both.
**This IS NOT an AMRAP, it is not supposed to ruin you for the workout.

Ryan

5 rounds for time of:
7 Muscle-ups
21 Burpees

*Each burpee terminates with a jump 1 ft above max standing reach.

Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by his parents, Andrew and Jackie.

Super Fitness Robot time:
13:44 or less for men.
15:00 or less for women.

More Likely time:
18:05 or less for men.
20:38 or less for women.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.02.09

CrossFit

3 intervals, each interval for time, of:
55 Double Unders
25 Wall Balls, 20/14 lbs
15 Knees-to-elbows
15 Deadlifts, 50% 1RM
Row, 500 m

*Rest 3 mins between each interval
**Shooting for 24-36min

Other Equipment Conversions:
Replace each 500 m of rowing with 400 m of running or 1200 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 500 m on the Concept 2 Ski Erg, 1000 m on the Concept 2 Bike Erg or 90 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
5:00 or less for men per interval.
5:30 or less for women per interval.

More Likely time:
8:30 or less for men per interval.
9:00 or less for women per interval.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifing

Mid-hang power snatch
65% x 2 x 5; 1 min rest

Snatch deadlift
100% (of snatch) x 3 x 3

Snatch balance
max for day; 90% of that x 1; 80% x 2 x 2

Back squat
80% x 3 x 5

Wednesday 21.02.10

Cause for Concern
For time:
Run, 2 mi
— then —
6 rounds of:
10 Chest-to-bar Pull-ups
10 Russian Kettlebell Swings, 70/53 lbs
5 Box Jumps, 36/30 in

*30 minute time cap
**To make a 36inch box you can put 2x 45lb plates on top of a 30inch box

Thursday 21.02.11

CrossFit

Gymnastics Skills
For quality:
Handstand Walk, 10 minutes

What goes up, must come down
3 rounds for time of:
20 Power Snatches, 95/65 lbs
10 Handstand Push-ups
10 Toes-to-bars
10 Handstand Push-ups
10 Toes-to-bars

Super Fitness Robot time:
7:00 or less.

More Likely time:
12:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifing

Power Clean + Clean + Jerk
(55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

Jerk
max for day; 90% of that x 1; 80% x 2 x 2

Front squat
75% x 3 x 5

Friday 21.02.12

Front Squat
1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
85% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Or for the Carido Freeeeeeaks…

As many reps as possible in 25 mins of:
3 Front Squats, 165/125 lbs
3 Calorie Row
6 Front Squats, 165/125 lbs
6 Calorie Row
9 Front Squats, 165/125 lbs
9 Calorie Row

Continue adding 3 reps each round to each movement until time expires.

*Alternative workout to the strength day
**Barbell comes from the ground

21.02.01 – 21.02.05

Monday 21.02.01

Weightlifting
On the minute x 10 rounds
1 Clean & Jerk, pick load

Linchpin Test 12
For time:
Run, 400 m
15 Clean & Jerks, 135/95 lbs
3 Rope Climbs, 15 ft
Run, 400 m
12 Clean & Jerks, 135/95 lbs
2 Rope Climbs, 15 ft
Run, 400 m
9 Clean & Jerks, 135/95 lbs
1 Rope Climb, 15 ft

*Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Echo Bike, Assault Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, 500 m on the Concept 2 Ski Erg, or 1000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
13:00 or less.

More Likely time:
17:30.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.02.02

CrossFit

Conditioning Skills
Jump Rope Practice

Rest as needed between sets.

Single single double
Single double
Doubles
Triples

The Daily Grind
3 rounds, each round for time, of:
30 Alternating Pistols
25 GHD Sit-ups
20 Box Jumps
15 Burpee Box Jump Overs
Rest 3 mins

Rest 3 mins between each round.

30min overall time cap

Super Fitness Robot time:
4:15 or less per interval.

More Likely time:
7:00 or less per interval.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Weightlifting

Tall snatch
3 x 3; find weight that allows good speed and sharp turnover

High-hang snatch
60% x 2 x 4

Snatch pull
85% (of snatch) x 3 x 4

Back squat
75% x 5 x 5

Wednesday 21.02.03

Weighlifting
Squat Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
*Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

Got lats?
For time:
40 Strict Pull-ups
30 Squat Snatches, 65% 1RM
20 Deadlifts, 70% 1RM

Modify/scale to make 15-20min reasonable.

You should aim for sets of 5 or more reps of whatever pull-up variation you pick and 3-5 reps of consecutive sqt snatches at a time.

*Squat Snatches, 55-65% 1RM

Super Fitness Robot time:
15:00 or less.

More Likely time:
25:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.02.04

CrossFit

Continuity
7 rounds for time of:
40 Unbroken Double Unders
9 Toes-to-bars
115/75 Back Squats

*20 min time cap
**Back squats come from the floor.
***Try to do each segment of the workout unbroken.

If you fail a segment unbroken, challenge yourself to re-attempt that entire set of DUs/TTB/B. SQTs before you move on.

Row Conditioning
Row 1500 m at 75% effort
*If you feel good, by all means go 100%, but this is an opportunity to simply work at a recovery pace.
**Shoot for 10min or less

Weightlifting

Power clean + clean
60% (of clean) x 2 + 1 x 3

Power jerk + jerk
60% (of jerk) x 2 + 1 x 3

Clean deadlift
90% (of clean) x 5 x 3

Front squat
75% x 4 x 5

Friday 21.02.05

Mobility
Shoulder Mobility Drills 1×1
*Rest as needed between sets.
**Extra time to dive into shoulder, chest stretches. Don’t worry we will still warm up.
***Take the extra time to do this!

J.T.
21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Super Fitness Robot time:
9:00 or less.

More Likely time:
16:30 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

21.01.25 – 21.01.29

Monday 21.01.25

CF Games Open 17.5
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders

*Time cap: 40 mins
**Expecting 8-25min
***Spend 10min practice before starting workout

Tuesday 21.01.26

CrossFit

Squat Clean
On the minute x 10 rounds
1 Squat Clean, pick load

*This will give you a good idea of what to attempt during the Open workout, also intention is warm up the heavy clean prior to the workout when you likely won’t have much time to hit a heavy single.

CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs
Bar Facing Burpee

*If you don’t finish under the time cap technically your score in the Open would be "0" for 18.2.
**Today if you are time-capped you can go up to the 15min mark to hit a max clean for experience purposes.

CrossFit Games Open 18.2A
Clean: 1 rep max

Weightlifting

Snatch
75-80% x 1 x 3

Clean & jerk
75-80% x 1 x 3

Front squat
90% x 1

Wednesday 21.01.27

Jump Rope Skills
10 mins of Double or Triple Under practice

Gymnastic Skills
4 mins of Handstand walk practice

Raise the Roof
21-15-9
Handstand Push-ups
Push Press, 95/65 lbs

*Goal is to finish in 9-16 mins

Thursday 21.01.28

CrossFit

Gymnastic Skills
Option 1
On the minute x 10 rounds
5 Ring Muscle-ups

Option 2
On the minute x 10 rounds
5 Ring Dips

*Try to do unassisted as long as possible, then try: Negatives (3sec down); Feet supported in front

Option 3
On the minute x 10 rounds
5 Muscle-up Transitions

*These are great for everyone to practice. But if you can’t do 3x strict ring dips, you should focus/prioritize option 2 today.

CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

*Today’s weight on the bar should be extremely manageable, this weight should be just about your first warm up weight in general, if not, something you can warm up to in about 2min.

Weightlifting

Snatch – max
Clean & jerk – max
Back or front squat – max

Friday 21.01.29

Snatch
On the 90 seconds x 10 rounds
3 Squat Snatches, pick load

Tabata 1
Tabata Row for Calories

–Rest one minute then complete "Tabata 2"–

Tabata 2
Tabata Pull-ups

*Any kind of pull-up allowed
**The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
***Tabata score is the total reps performed in all of the intervals.

20.01.18 – 20.01.22

Monday 21.01.18

Gymnastics Skills
Ring Muscle-up practice: 10 minutes for quality

*We’ve got a lot of people getting bar muscle ups recently, let spend some time on the rings before the workout.
**This is practice! Try a new drill or work on the strength required to get a muscle up.

Before you start attempting ring MU, I would have the following:
3x strict ring dips
3x strict pull-ups

Wicked Game
3 rounds for time of:
Run, 400 m
10 Bar Muscle-ups
10 Overhead Squats, 60% 1RM

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, 1000 m on the Concept 2 Bike Erg or 90 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
12:00 or less.

More Likely time:
17:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.01.19

CrossFit

CrossFit Games Open 18.1
Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories

Weightlifting

Mid-hang power snatch + mid-hang snatch
55%x3, 60%x3, 65%x3

Snatch
79% x 1 x 3

Snatch pull on 2" riser
90% (of snatch) x 3 x 3

Back squat
84% x 2 x 3; follow each set immediately with 2 box jumps

Wednesday 21.01.20

Back Squat
5-5-5-5-5

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Super Fitness Robot load:
70% or higher of 1RM.

More Likely load:
50% or higher of 1RM.
(consider scaling if this seems unrealistic)

For the Cardio Freeeeeaks
Complete as many rounds as possible in 20 mins of:
5 Back Squats, 95/65 lbs
10 Push-ups
15 Pull-ups

*This is an alternative to the Strength workout.
**Back squats come from the ground, make sure you feel safe getting the weight from the front rack to the back rack

Thursday 21.01.21

CrossFit

CrossFit Games Open 17.1
For time:
10 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
30 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
40 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
50 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in

*Time cap: 20 mins
**If you are time capped and want to be ranked properly, add the number of reps you failed to complete to your time as 1 sec per 1 rep not completed. Include your total reps and tiebreak time in notes.

Weightlifting

Mid-hang power clean + mid-hang clean
55%x3, 60%x3, 65%x3

Clean & jerk
79% x 1 x 3

Clean pull off 2" riser
90% (of clean) x 3 x 3

Front squat
84% x 2 x 4; follow each set immediately with 2 box jumps

Friday 21.01.22

CrossFit Games Open 16.2
Beginning on a 4 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs

If completed before 4 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs

If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs

If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

*Stop at 20 mins.
**Record how far you get before busting the time-cap/limit.
***Continue to work for all twenty min and see how far you can get in 20min as well.

21.01.11 – 21.01.15

Monday 21.01.11

Front Squat
On the minute x 15 rounds:
1 Front Squat, pick load

*Treat the first five rounds as warm-up and increase weight each minute.
**If you set a PR, GREAT, but that’s not necessarily the goal for this section of today’s workout.

Strong Mind, Strong Core
Part 1
AMRAP 5 minutes
15 Unbroken Double Unders
Front Squat, 65% 1RM

*Front squats ideally come from the ground.

–Rest 2 mins–

Part 2
AMRAP 5 minutes
10 GHD Sit-ups
20 Alternating Lunges

**Coach may have have athletes start on part 2, depending on class size and equipment.

Tuesday 21.01.12

Weightlifting Complex
On the minute x 10 rounds:
1 Power Clean + Power Snatch, pick load

*Each minute build in weight to establish a heavy complex.
**Each minute you will complete 1 pwr clean, drop the bar, then 1 pwr snatch. Use the same weight for each lift within the minute designated.

Train off the tracks
3 rounds for time of:
9 Power Snatches, 60% 1RM
9/6 Bike Calories

Rest 5 mins before part 2…

3 rounds for time of:
9 Power Cleans, 50% 1RM
9/6 Bike Calories

*Use the same weight for parts 1 and 2

Calorie Conversions:
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
3:15 or less for bike/power snatch.
3:00 or less for bike/power clean.

More Likely time:
5:00 or less for bike/power snatch.
4:30 or less for bike/power clean.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 21.01.13

Gymnastic Skills
Muscle Up Skill Practices 1×1
Rest as needed between sets.

*Go through various drills to learn either ring or bar muscle ups.
**Also use this time to establish what drill or strength exercises you’re going to do during the workout, if you’re not doing MU yet.

omplete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Super Fitness Robot rounds:
Men: 15 rounds or more.
Women: 13 rounds or more.

More Likely rounds:
Men: 11 rounds or more.
Women: 10 rounds or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.01.14

Strength and Skills
On the minute x 10 rounds:
1 Squat Clean Thurster + 1 Back Squat Thruster, pick load

*Goal is to get comfortable putting weight from overhead, safely onto your back rack or back squat position.
**This will help you figure out an appropriate weight for the workout since you’ll be taking the bar from the ground to start your back squats.

The Departed
AMRAP 20 minutes:
Run, 200 m
6 Back Squats, 135/95 lbs
Run, 200 m
9 Back Squats, 135/95 lbs
Run, 200 m
12 Back Squats, 135/95 lbs
Run, 200 m
15 Back Squats, 135/95 lbs
Run, 200 m
18 Back Squats, 135/95 lbs
Run, 200 m
21 Back Squats, 135/95 lbs
Run, 200 m
24 Back Squats, 135/95 lbs
Run, 200 m
27 Back Squats, 135/95 lbs
Run, 200 m
30 Back Squats, 135/95 lbs

*Start with 200m run and 6 back squats.
**Each round after that run 200, and do +3 back squat reps than the previous round.

Friday 21.01.15

Entrance Exams
Test 1
Row 100m for time

Test 2
50 Burpees for time

Test 3
AMRAP 3 minutes:
Double Unders

Test 4
Kipping Pull-ups, max effort (singe set)

Test 5
Strict Pull-ups, max effort (singe set)

Test 6
Kipping Ring Dips, max effort (singe set)

Test 7
Strict Ring Dips, max effort (singe set)

Test 8
Kipping Handstand Push-ups, max effort (singe set)

Test 9
Muscle-ups, max effort (singe set)

21.01.04 – 21.01.08

Monday 21.01.04

Skill development: Rope Climbs
10 min – practice rope climb technique

Sweet Spot
4 rounds for max reps of:
Rope Climbs, 15 ft, 2 mins
Dumbbell Squat Cleans, 50/35 lbs, 1 min

–Rest 2 mins between each round–

*Can sub in strict pull-ups in place of rope climb if you don’t want to share.

Super Fitness Robot reps:
Total Rope Climbs- 28 or more.
Total Dumbbell Squat Cleans- 40 or more.

More Likely reps:
Total rope climbs- 16 or more.
Total dumbbell squat cleans- 24 or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.01.05

2017 CrossFit Games Qualifier Workout 3 – Teens 16-17 / Masters 35-54
21-15-9 reps, for time of:
Shoulder-to-Overhead, 135/95 lbs
Chest-to-bar Pull-up

10min time cap

Super Fitness Robot time:
4:15 or less.

More Likely time:
7:00 or less.
(consider scaling if this seems unrealistic)

After this, rest 2min then complete workout 2

Slow Twitch
For time:
Run, 1 mi
Row, 1 km
Run, 1 mi

Estimated time 17 – 25min

If you’re not going to run you can sub in either:

  • 1mi Ski-erg
  • 3mi Assault Bike

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 21.01.06

Weightlifting Wednesday
On the minute x 30 rounds:
1 Hang Power Snatch, pick load

Super Fitness Robot load:
75% or higher of 1RM hang power snatch.

More Likely load:
50% or higher of 1RM hang power snatch.
(consider scaling if this seems unrealistic)

For the Cardio Freeeeeaks
AMRAP 30 mins:
Lunges and Farmer Carries
Complete as many rounds as possible in 30 mins of:
8 Hang Power Snatches
8 Alternating Dumbbell Bicep Curls
8 Alternating Front Rack Stationary Lunges
Farmer Carry, 200 m

*You pick the weight of the DB
**Use the same pair of DBs for the curls, lunges, and farmers carry

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.01.07

Skill session option 1
On the minute x 10 rounds:
3 Muscle-ups

*If you want to modify the reps to be 2-5, feel free. For quality!

Skill / Strength Option 2
On the minute x 10 rounds:
5 Pull-ups

*Choose the highest skill required that you’re working on

  • Strict
  • Kipping
  • Butterfly
  • Chest to bar Kipping
  • CTB butterly

*Choose a different rep scheme if appropriate

Pump the Brakes
For time:
30 Toes-to-bars
60/45 Bike Calories
20 Toes-to-bars
40/30 Bike Calories
10 Toes-to-bars
20/15 Bike Calories

Calorie Conversions:
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
16:00 or less.

More Likely time:
23:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 21.01.08

Deadlift
On the minute x 10 rounds:
1 Deadlift, pick load

*"Building to a heavy single" doesn’t mean the same thing as "find a 1 rep max."
**If you set a new PR great, if not no worries, this should help you figure out what weight to use for the workout.

Picking on the Pecs
5 rounds for time of:
70 Double Unders
5 Deadlifts, pick load
30 Push-ups

Deadlifts should be 60-70% 1RM

Super Fitness Robot time:
10:30 or less.

More Likely time:
15:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.