20.09.21 – 20.09.25

Monday 20.09.21

Monster Mash (A)
21-15-9 reps, for time of:
Knees-to-elbow
Push-up
Bike Calorie

Rest 5 mins

***Brief, skill and drills, will be 20 min or less
***Workout overall time cap is 30 min
***Key in this warmup will be making sure you have time to work up to the deadlift weight in part 2
***At the 30 min time cap, expectation is everyone stops, and starts to clean up remaining areas for the next class
***If you want to continue, do so after you clear out your area for the next class, and continue out of the next classes way 🙂

Monster Mash (B)
3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders

Rest 5min

***We expect 90% of members to finish PartS 1 & 2 in 30 min
***If you can continue to Part 3 and think you’ll be done before the 30 min cap continue
***Make sure you’re not holding up the next class 🙂

Monster Mash (C)
6 rounds for time of:
15 Wall Balls, 20/14 lbs
8 Kettlebell Swings, 70/53 lbs

***Chances are you will not finish during class if you choose to do part 3
***Coaches won’t really brief or prepare you for these movements
***If you can complete this section within the 30 min overall time cap, good for you!
***If you want to stay late to finish, make sure you’re not in the way for next class 🙂

Tuesday 20.09.22

The Downside Up
For time:
10 Rope Climbs, 15 ft
10 Back Squats, 65% 1RM
Handstand Walk, 10 m
10 Ring Muscle-ups
10 Back Squats, 65% 1RM
Handstand Walk, 10 m
10 Bar Muscle-ups
10 Back Squats, 65% 1RM
Handstand Walk, 10 m

***If you don’t feel comfortable sharing a rope, you can sub for 10 strict toes to bar and 10 pullups and call it RX still!

Super Fitness Robot time:
10:00 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.

Wednesday 20.09.23

Clean Primer
On the min for 10 mins: Power Clean
2 Power Cleans, pick load

Chance to go heavy if you’re proficient, if not so much, then it’s a chance to practice technique and find the weight you’ll use in the workout

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

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

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Super Fitness Robot rounds:
25 rounds or more.

More Likely rounds:
20 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 20.09.24

Cutting the Core
3 rounds for time of:
40/30 Row Calories
20 Box Step-ups, 24/20 in
20 AbMat Sit-ups
Plank Hold, 1 min

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

Super Fitness Robot time:
17:00 or less.

More Likely time:
24:00 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 20.09.25

Strict Press 1RM
Record your best Strict Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

In the event you don’t have one, this is a chance to establish a 1RM

Can’t Feel My Arms!
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Shoulder Press, pick load
Strict Pull-up

Super Fitness Robot load:
70% or higher of 1RM shoulder press.
All pull-ups unbroken.

More Likely load:
50% or higher of 1RM shoulder press.
Pull-ups broken up.
(consider scaling if this seems unrealistic)

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

20.09.14 – 20.09.18

Monday 20.09.14

The Seven
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters, 135/95 lbs
7 Knees-to-elbows
7 Deadlifts, 245/165 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Super Fitness Robot time:
28:00 or less.

More Likely time:
37:00 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 20.09.15

The Opener
Run 5 km

This is an all out effort for time.

Complete the 5k, record time and go straight into ANNIE

Other Equipment Conversions:
Replace 5 km of running with 14.4 km on the Assault Bike, 5 km on the Concept 2 Rower, or 5 km on the Concept 2 Ski Erg.

Super Fitness Robot time:
Less than 21:30.

More Likely time:
Less than 30:00.
(consider scaling if this seems unrealistic)

The Closer
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Super Fitness Robot time:
6:30 or less.

More Likely time:
12:00 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.

Wednesday 20.09.16

The Baller and the Bells
3 intervals, each for time, of:
30 Wall Balls, 20/14 lbs
15 Dumbbell Clean & Jerks, 50/35 lbs

Rest 3 mins between each interval.

Use dumbbells or do 12 reps with a barbell, 135/95 lbs.

OR complete the RX’d partner option…

Teams of 2
3 rounds for time of:
Partner A:
30 Wall Balls, 20/14 lbs
15 Dumbbell Clean & Jerks, 50/35 lbs
Partner B:
30 Wall Balls, 20/14 lbs
15 Dumbbell Clean & Jerks, 50/35 lbs

Use dumbbells or do 12 reps with a barbell, 135/95 lbs.

Super Fitness Robot time:
1:50 or less per interval (dumbbells).

More Likely time:
3:00 or less per interval (dumbbells).
(consider scaling if this seems unrealistic)

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

Thursday 20.09.17

More Cowbell
5 rounds for time of:
12 Dumbbell Squats, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 m
20/15 Bike Calories

Use dumbbells or do barbell front squats, 95/65 lbs.

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:
20:00 or less.

More Likely time:
30:00 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 20.09.18

Heavy Single Snatch
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 squat snatch.

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

20.09.07 – 20.09.11

Monday 20.09.07

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.

OR complete the RX’d partner option…

Teams of 2
For time:
120 Deadlifts, 155/105 lbs
90 Hang Power Cleans, 155/105 lbs
60 Push Jerks, 155/105 lbs

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

More Likely time:
Men, 12:50 or less.
Women, 11:48 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 20.09.08

10 min of Pull-up practice

Practice the highest level pull-up you are close to achieving:

  • Strength, kipping, butterfly

Half Murph
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with an 800 m run. If you’ve got a 20/14 lb vest or body armor, wear it.

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Assault Bike or 1000 m on the Concept 2 Rower or Ski Erg

Super Fitness Robot time:
Men, 19:33.
Women, 22:34.

More Likely time:
Men, 25:30.
Women, 28:39.
(consider scaling if this seems unrealistic)

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

Wednesday 20.09.09

Snatch Drill 1 – Tall Snatch (10min)

Practice getting under the bar to the appropriate height, try adding weight

Snatch Drill 2 – Snatch Balance (10min)

Practice getting under the bar to the appropriate height, try adding weight

As many reps as possible in 8 mins of:

2 Hang Power Snatches, 95/65 lbs

Shuttle Run, 20 m (2x 10 m)

4 Hang Power Snatches, 95/65 lbs

Shuttle Run, 40 m (4x 10 m)

6 Hang Power Snatches, 95/65 lbs

Shuttle Run, 60 m (6x 10 m)

Continue adding 2 reps + 20 m each round until time expires.

Super Fitness Robot rounds: Completing the round of 18 hang power snatches and 180 m of shuttle runs.

More Likely rounds: Completing the round of 12 hang power snatches and 120 m of shuttle runs. (consider scaling if this seems unrealistic)

Thursday 20.09.10

Jump, Swing, Stroll, and Press

Jump rope Practice (10min)

Try to work on the highest jump rope level possible

  • Single, single, double, double-under, triple-under

4 rounds for time of:
50 Double Unders
25 Russian Kettlebell Swings, 53/35 lbs
15 Walking Lunges
10 Ring Dips

Super Fitness Robot time:
12:30 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.

Friday 20.09.11

Move some weight: Clean—Squat—Squat Clean
Power Clean 3-3-3-3, using heaviest weight per set
Front Squat 2-2-2-2, using heaviest weight per set
Squat Clean 1-1-1-1, using heaviest weight per set

Super Fitness Robot load:
Using 70% or more of your 1RM power clean for all movements.

More Likely load:
Using 50% or more of your 1RM power clean for all movements.
(consider scaling if this seems unrealistic)

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

20.08.31 – 20.09.04

Monday 20.08.31

CrossFit Linchpin Test 11
For time:
7 Squat Snatches, 185/135 lbs
11 Ring Muscle-ups
100 Double Unders
11 Ring Muscle-ups
7 Squat Snatches, 185/135 lbs

Super Fitness Robot time:
10:00 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 20.09.01

Cardio test – 1
800 meter Time Trial
Run 800 meters
This is an all out effort for time!

Cardio test – 2
400 meter Time Trial
Run 400 meters
This is an all out effort for time!

Burpee Extravaganza
4 rounds, 1:30 each, of:
max rep Burpees

Rest 3 mins between each round.

Super Fitness Robot reps:
120 or more burpees total.

More Likely reps:
75 or more burpees total.
(consider scaling if this seems unrealistic)

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

Wednesday 20.09.02

Monster Mash (a)
For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs

Rest 5 mins

Monster Mash (b)
For time:
50 Row Calories
Handstand Walk, 50 ft
40 Row Calories
Handstand Walk, 40 ft
30 Row Calories
Handstand Walk, 30 ft
20 Row Calories
Handstand Walk, 20 ft
10 Row Calories
Handstand Walk, 10 ft

Rest 5 mins

Monster Mash (c)
21-15-9 reps, for time of:
Knees-to-elbow
Strict Ring Dip

Thursday 20.09.03

Run, Haul, Throw
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
Shuttle Sprint, 200 m (4x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
25 Wall Balls, 20/14 lbs

You choose the dumbbell load.

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Assault Bike, 250 m on the Concept 2 Rower or Ski Erg.

Super Fitness Robot time:
16:00 or less.

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

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

Friday 20.09.04

Push, Pull, and Row Your Boat
For time:
21 Push Press, 95/65 lbs
21 Pull-ups
21/15 Row Calories
15 Push Press, 95/65 lbs
15 Pull-ups
15/10 Row Calories
9 Push Press, 95/65 lbs
9 Pull-ups
9/5 Row Calories

Calorie Conversions:
Assault Bike 1x
Concept 2 Ski Erg 1x

Super Fitness Robot time:
7:00 or less.

More Likely time:
11:00.
(consider scaling if this seems unrealistic)

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

2020.08.24 – 2020.08.28

Monday 20.08.24

Monster Mash (a)
21-15-9 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Bike for Calories

Rest 5 minutes

Monster Mash (b)
7 rounds for time of:
7 Power Cleans, 115/75 lbs
7 Chest-to-bar Pull-ups

Rest 5 minutes

Monster Mash (c)
3 rounds for time of:
25 Burpees
Plank Hold, 1 min

Tuesday 20.08.25

Clean & Jerk
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 more of you 1RM.

More Likely load:
75% or more of your 1RM.
(consider scaling if this seems unrealistic)

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

Wednesday 20.08.26

Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

OR complete the RX’d partner option…

Team Nancy
Teams of 2
5 rounds for time of:
Run, 400 m
15 Synchronized Overhead Squats, 95/65 lbs

Runs must be done together.

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, Rogue 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:
Men: 13:35 or faster (individual).
Women: 14:30 or faster (individual).
Team: 16:00 or less.

More Likely time:
Men: 16:30 or faster (individual).
Women: 17:30 or faster (individual).
Team: 19:30.
(consider scaling if this seems unrealistic)

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

Thursday 20.08.27

4 RFT: Kettlebell Swings, Box Jumps and AbMat Sit-ups
4 rounds for time of:
20 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in
20 AbMat Sit-ups

Super Fitness Robot time:
11:30 or less.

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

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

Friday 20.08.28

Gymnastics Part – 1
Handstand Hold
1x 240 secs

Accumulate 2-4 mins. Open floor or against a wall.

10 min or less to accumulate this time

Gymnastics Part – 2
As many reps as possible in 10 mins of:
Muscle-up

PRACTICE. Work on the skill to accumulate muscle-ups

Metcon – Part 1
3 rounds for time of:
14 Handstand Push-ups
7 Bar Muscle-ups

Rest 3 mins, then…

Metcon – Part 2
3 rounds for time of:
15 Chest-to-bar Pull-ups
15 Ring Dips
15 V-ups

Super Fitness Robot time:
3:30 or less on the 1st workout.
5:30 or less on the 2nd workout.

More Likely time:
6:00 on the 1st workout.
9:00 on the 2nd workout.
(consider scaling if this seems unrealistic)

2020.08.17 – 2020.08.21

Monday 20.08.17

Chipper: Pull-ups, Run, Push-ups and Air Squats
For time:
50 Pull-ups
Run, 1200 m
100 Hand Release Push-ups
150 Air Squats

Try to work through each section until complete with all reps. Don’t make it multiple rounds

Super Fitness Robot:
17 or less

More likely time:
25 or less

Tuesday 20.08.18

EMOM: Snatch Complex
Every 1 min for 30 mins: Hang Power Snatch
1 Hang Power Snatch, pick load

Every 1 min for 30 mins.

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)

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

Wednesday 20.08.19

CrossFit Games Open 14.3
As many reps as possible in 8 mins of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
30 Deadlifts, 315/205 lbs
15 Box Jumps, 24/20 in
35 Deadlifts, 365/225 lbs
15 Box Jumps, 24/20 in

Thursday 20.08.20

Goodbye legs…
Every 3 mins for 30 mins do:
12/8 Assault Bike Calories
Sled Push, 135/90 lbs, 50/50 m

Sled Push RX:
Men – 3x 45lb plates; Women – 2x 45lb plates

Sled Push RX+
Men – 4x 45lb plates; Women – 3x 45lb plates

Stagger start as needed.

Cals should take 30sec or less
Sled push time goal 60 sec or less

Scale Cals/Load, if total work each round is over 1:30.

Friday 20.08.21

Squat Cleans and Bar Facing Burpees
15-12-9-6-3 reps, for time of:
Squat Clean, 185/135 lbs
Bar Facing Burpee

Super Fitness Robot time:
8:30 or less

More Likely time:
14:00

(consider scaling if this seems unrealistic)

2020.08.10 – 2020.08.14

Monday 20.08.10

Strength
EMOM x 10 mins
Thruster x 1 rep

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

Work up to a heavy single

Muscle-ups, Thrusters, and Calories
3 intervals, each interval for time, of:
6 Ring Muscle-ups
12 Thrusters, 115/75 lbs
15/10 Bike Calories

Rest 3 mins between each interval

Tuesday 20.08.11

Gymnastics Strength
For time:
50 Strict Pull-ups

Do this for quality, in as few sets as possible

Circuit ‘A’
Complete as many rounds as possible in 5 mins of:
5 Tire Flips
10 Sledge Hammer Strikes

Divide up class and complete all three circuits.

Order of completion doesn’t matter

Rest 3min before next circuit

Circuit ‘B’
Complete as many rounds as possible in 5 mins of:
Sled Push, 50 m
10 Air Squats

Divide up class and complete all three circuits.

Order of completion doesn’t matter

Rest 3min before next circuit

Circuit ‘C’
Complete as many rounds as possible in 5 mins of:
Sprint, 100 m
Weighted Run, 45/25 lbs, 100 m

Class will be divided to complete all three circuits. order of completion does not matter.

Wednesday 20.08.12

T2B, Back Squats, and Running
For time:
30 Toes-to-bars
15 Back Squats, 60% 1RM
Run, 1200 m
24 Toes-to-bars
12 Back Squats, 60% 1RM
Run, 800 m
18 Toes-to-bars
9 Back Squats, 60% 1RM
Run, 400 m

***Bring bar from the ground to start back squatting

Super Fitness Robot time:
21:00 or less.

More Likely time:
30:00 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.

Thursday 20.08.13

Push Press
10 min – Find heaviest triple
Push Press 3-3-3-3-3-3-3-3-3-3

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

Bar must come from the ground

Pull and Press
Complete as many rounds as possible in 10 mins of:
10/7 Row Calories
5 Push Press, 135/95 lbs

Calorie Conversions:
Assault Bike 1x
Concept 2 Rower 1x
Concept 2 Ski Erg 1x

Super Fitness Robot rounds:
8 rounds or more.

More Likely rounds:
6 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.

Friday 20.08.14

The Primer
50-35-20 reps, for time of:
Double Under
Hang Power Clean, 95/65 lbs
AbMat Sit-up

Super Fitness Robot time:
11:15 or less (individual).
22:00 or less (team).

More Likely time:
16:00 (individual).
30:00 or less (team).
(consider scaling if this seems unrealistic)

The Punisher
For time:
50 Assault Bike Calories

2020.08.03 – 2020.08.07

Monday 2020.08.03

Deadlift
3-3-2-2-1-1-1

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)

Bench Press
8-8-5-5-3-3-3

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

Priority is DEADLIFT

*If you have extra time try to get through bench press too

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

Tuesday 2020.08.04

Monster Mash (a)
2 rounds for time of:
Run, 400 m
20 Thrusters, 75/55 lbs
10 Chest-to-bar Pull-ups

Rest 5 mins

Monster Mash (b)
9-12-15 reps, for time of:
Dumbbell Squat Clean, 50/35 lbs
Strict Ring Dip

Rest 5 mins

Monster Mash (c)
21-15-9 reps, for time of:
Burpee
Knees-to-elbow

Wednesday 2020.08.05

Nate
Complete 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, 2008 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 2020.08.06

Strength/Build up
Every 1 min for 10 mins:
1 Power Clean, pick load

Conditioning
3 rounds for time of:
Run, 800m
10 Power Cleans at 70% 1RM

Super Fitness Robot time:
15:00 or less at 70% 1RM.

More Likely time:
22:00 or less at 70% 1RM.
(consider scaling if this seems unrealistic)

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

Friday 2020.08.07

Overhead Squat
7-7-7-7-7

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)

Shoulder Press and Snatch Grip Sotts Press
Every 1 min for 14 mins, alternating between:
12 Shoulder Press
8 Snatch Grip Sotts Press

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

2020.07.27 – 2020.07.31

Monday 2020.07.27

Monster Mash (a)
12-9-6 reps, for time of:
Squat Clean, 155/105 lbs
Bar Muscle-up

Rest 5 mins

Monster Mash (b)
5 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Push Jerks, 155/105 lbs

Rest 5 mins

Monster Mash (c)
Complete as many rounds as possible in 7 mins of:
25 Double Unders
5 Hang Power Cleans, 155/105 lbs

Tuesday 2020.07.28

Gymnastics
For distance:
Handstand Walk: 1x 10 mins

Burpees and Wallballs (a)
21-15-9 reps, for time of:
Burpee
Wall Ball, 20/14 lbs

Rest 5 mins

Burpees and Wallballs (b)
15-12-9 reps, for time of:
Burpee
Wall Ball, 20/14 lbs

Super Fitness Robot time:
5:00 or less on the 21-15-9.
4:00 or less on the 15-12-9.

More Likely time:
7:30 on the 21-15-9.
6:00 or less on the 15-12-9.
(consider scaling if this seems unrealistic)

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

Wednesday 2020.07.29

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)

Dumbbell Box Step-ups
For time:
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Starting at 0:00, complete 5x abmat sit-ups every :30 sec that elapses

Thursday 2020.07.30

Strength
Every 1 min for 14 mins, alternating between:
12 Shoulder Press
8 Snatch Grip Sotts Press

Heaviest weight possible for each

Individual Metcon
4 rounds for time of:
10 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups

Super Fitness Robot time:
6:00 or less.

More Likely time:
10:00 or less.
(consider scaling if this seems unrealistic)

OR complete the RX’d partner option…

Partner Metcon
Teams of 2
2 rounds for time of:
Partner A:
5 Ring Muscle-ups
20 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups
Partner B:
5 Ring Muscle-ups
20 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups

Friday 2020.07.31

Cardio Test
Run: 1 mi Time Trial

This is an all out effort for time!

Metcon
3 rounds for time of:
15 Knees-to-elbows
20 Dumbbell Power Snatches, 50/35 lbs

For time (or not).

Or use a barbell, 75/55 lbs.

Super Fitness Robot time:
6:30 or less.

More Likely time:
10:00 or less.
(consider scaling if this seems unrealistic)

20.07.20 – 20.07.24

Monday 20.07.20

Monster Mash
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Clean & Jerks, 135/95 lbs
Shuttle Run, 200 m (4x 50 m)
10 Overhead Squats, 135/95 lbs
Shuttle Run, 200 m (4x 50 m)
10 Ring Muscle-ups
Shuttle Run, 200 m (4x 50 m)
10 Burpee Box Jump Overs, 24/20 in

Tuesday 20.07.21

Row 3 x 1000m
Each for time:
Row: 3 x 1000 m

Rest as needed between efforts.

Other Equipment Conversions:
Replace each 1000 m on the Concept 2 Rower with 800 m of running, 2400 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 1000 m on the Concept 2 Ski Erg, or 2000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
3:30 or less for men (per 1000 m).
4:00 or less for women.

More Likely time:
3:50 or less for men (per 1000 m).
4:30 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.

Wednesday 20.07.22

Individual option
5 rounds for time of:
50 Double Unders
15 Push Press, 75/55 lbs
10 Toes-to-bars

Compare to 10.19.2019.

OR…complete the RX’d Partner Option.

Super Fitness Robot time:
9:30 or less.

More Likely time:
14:00 or less.
(consider scaling if this seems unrealistic)

Partner option
Teams of 2
For time:
500 Double Unders
150 Push Press, 75/55 lbs
100 Toes-to-bars

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

Thursday 20.07.23

4 RFT: Shuttle Runs, Box Jumps, Hang Power Cleans and Ring Dips
4 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
20 Box Jumps, 24/20 in
10 Hang Power Cleans, 155/105 lbs
10 Ring Dips

Super Fitness Robot time:
13:30 or less.

More Likely time:
19:00 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 20.07.24

Intervals: Dumbbell Farmers Carries, GHD Sit-ups, Dumbbell Thrusters and Pull-ups
3 intervals, each interval for time, of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
25 GHD Sit-ups
15 Dumbbell Thrusters, 50/35 lbs
15 Pull-ups

Rest 3 mins between each interval.

Or use a barbell, 95/65 lbs.

Super Fitness Robot time:
2:30 or less per interval.

More Likely time:
3:30 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.