20.10.26 – 20.10.30

Monday 20.10.26

Back Squat
2-2-2-2-2-2-2
Rest as needed between sets.

Super Fitness Robot load:
80% or higher of 1RM.

More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)

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.

Tuesday 20.10.27

Monster Mash (Part 1)
3 rounds for time of:
9 Deadlifts, 275/185 lbs
12 Pull-ups
Run, 200 m

–Rest 5 mins–

After you catch your breath start to clean up before you start part 2

Monster Mash (Part 2)
2 rounds for time of:
75 Air Squats
15 Push Jerks, 135/95 lbs

–Rest 5 mins–

*You’ll be cut off at the 30min mark

Start cleaning up your area after catching your breath before moving on to the next part

**If you plan on doing part three be sure to coordinate with the coach so you’re not in the way of the following class. PART 3 IS RX+

Monster Massh (Part 3) *RX PLUS
21-15-9 reps, for time of:
Bike Calorie
Row Calorie

*Overall time cap is 30min
**If you’re in the middle of this part (Part 3 is optional!) when the timer gets to 30min, you’ll need to stop, finish any cleanup in your area, then you can continue as long as you’re out of the way for the next class

Wednesday 20.10.28

Jerry
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

*If the weather/smoke makes you not want to be outside, complete a 5km row for time.

Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, or 2000 m on the Concept 2 Ski Erg

Super Fitness Robot time:
22:26 or less, men.
25:27 or less, women.

More Likely time:
26:37 or less, men.
30:27 or less, 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 20.10.29

And miles to go before I sleep
7 rounds for time of:
15/10 Bike Calories
15 Single Arm Dumbbell Power Snatches, 50/35 lbs

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

Or do 8 barbell power snatches per round, 95/65 lbs.

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.

Friday 20.10.30

Bar Muscle-up Practice
10 x 1 BMU or skill development
Rest as needed between efforts

Up and around the bend
3 rounds for time of:
Run, 400 m
21 Hollow Rocks
7 Bar Muscle-ups

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 or the Concept 2 Ski Erg, or 90 secs of single unders.

Super Fitness Robot time:
11:00 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.

20.10.19 – 20.10.23

Monday 20.10.19

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

Focus on the jerk.

*Try to stick the landing for 2-3 seconds before standing up the jerk.
*Use the top weight you achieve to base you % off for the main workout

Manic Monday
For time:
8 Power Cleans, pick load
8 Bent Over Rows, pick load
8 Front Squats, pick load
8 Shoulder-to-Overheads, pick load
— Rest 1:30 —
7 Power Cleans, pick load
7 Bent Over Rows, pick load
7 Front Squats, pick load
7 Shoulder-to-Overheads, pick load
— Rest 1:30 —
6 Power Cleans, pick load
6 Bent Over Rows, pick load
6 Front Squats, pick load
6 Shoulder-to-Overheads, pick load
— Rest 1:30 —
5 Power Cleans, pick load
5 Bent Over Rows, pick load
5 Front Squats, pick load
5 Shoulder-to-Overheads, pick load

For time and load. Weight choice is dictated by your weakest movement.

*Goal is for overall time to be ~15 min

Super Fitness Robot load:
Using 70% or more of your shoulder-to-overhead for all lifts.

More Likely load:
Using 55% or more of your shoulder-to-overhead for all lifts.
(consider scaling if this seems unrealistic)

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

Tuesday 20.10.20

CrossFit Games Handstand Hold Challenge

A single Freestanding Handstand Hold for max time within a 4×4 foot box.

Spend about 10 min attempting or practicing your handstand progressions, on the wall, off the box, shoulder taps…

*Score is your longest time spent inverted
*Coaches will help guide you as per usual

Left to Rot
For time:
50 Sit-ups
Handstand Walk, 50 ft
40 Sit-ups
Handstand Walk, 40 ft
30 Sit-ups
Handstand Walk, 30 ft
20 Sit-ups
Handstand Walk, 20 ft
10 Sit-ups
Handstand Walk, 10 ft

For time (or not).

Super Fitness Robot time:
9:30 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.

Wednesday 20.10.21

Latissimus Dorsi
For time:
40 Strict Pull-ups
30 Squat Snatches, 65% 1RM
20 Deadlifts, 70% 1RM

For time (or not).

*Squat Snatches, 55-65% 1RM

Super Fitness Robot time:
15:00 or less.

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

Remove ego, embrace scaling. Be smart. Be safe. Support each other.

Thursday 20.10.22

Bench Press
5-5-5-5-5

Back Squat
5-5-5-5-5

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

~ 20min to complete each 5×5

Friday 20.10.23

Bad Decisions with Good Intentions
2 rounds for time of:
50 Double Unders
25/18 Bike Calories
Dumbbell Farmers Carry, 50/35 lbs, 50 m
25/18 Row Calories
Walking Lunge, 50 m
25 Burpees

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

Super Fitness Robot time:
22:00 or less.

More Likely time:
35:00 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.

20.10.12 – 20.10.16

Monay 20.10.12

Box Jump
10 min – Establish Max height

If you’re uncomfortable jumping on a box, or maybe you are comfortable with one height but not another… this is a chance to practice and get comfortable with "the next" box height (20in – 24in – 30in – 36in)

If you are comfortable with box jumps, see how high you can go!

Deadlift
On the min for 10 mins:
Deadlift x 1, pick load

If you feel good about this lift and know your max, feel free to attempt higher.
If you don’t have a max, the highest number you find today will be nice to have for future reference.
Shoot to do the workout with ~40-50% of the weight you achieve here.
Don’t exceed the "RX" weights in the workout though!

Climb to Safety
21-15-9-6-3 reps, for time of:
Deadlift, 185/135 lbs
Box Jump, 24/20 in

Super Fitness Robot time:
5:30 or less.

More Likely time:
9:00.
(consider scaling if this seems unrealistic)

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

Tuesday 20.10.13

Restless Monster Mash (Part 1)
3 rounds for time of:
30 Single Arm Dumbbell Power Snatches, 50/35 lbs
Handstand Walk, 30 ft

No rest between workouts
Coach may have you do part 1 or 2 first in order to spread out the class.
One running clock, but log as seperate times

Restless Monster Mash (Part 2)
3 rounds for time of:
Run, 400 m
30 Dumbbell Stationary Lunges, 50/35 lbs

30 cumulative steps between both legs combined. NOT 30 per leg

Wednesday 20.10.14

Breathless
Complete as many rounds as possible in 20 mins of:
3 Dumbbell Clean & Jerks, 50/35 lbs
5 Pull-ups
7 Push-ups
9 Air Squats

If dumbbells are not available use a barbell, 115/75 lbs.

Super Fitness Robot rounds:
18 rounds or more.

More Likely rounds:
12 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 20.10.14

To Infinity and Beyond
3 rounds for time of:
Run, 800 m
60 Double Unders
30 Sit-ups
Plank Hold, 1 min

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Assault Bike, 1000 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 180 secs of single unders.

Super Fitness Robot time:
27:00 or less.

More Likely time:
40:00 or less.
(consider scaling if this seems unrealistic)

Friday 20.10.15

Nasty Nancy
5 rounds for time of:
Run, 500 m
15 Overhead Squats, 185/125 lbs
15 Bar Facing Burpees

*35 min time cap.

Barbell comes from the ground, you can clean and jerk it to get started or snatch it from the ground.
Treat this as a "strength-focused" metcon. If it takes you 3-4 sets to finish the overhead squats, that’s ok.
Challenge yourself to hit QUALITY, heavy overhead squats today.

**Remember, it’s OK to get time capped sometimes.

20.10.05 – 20.10.09

Monday 20.10.05

Power Snatch
On the min for 30 mins.
Power Snatch x 1

Super Fitness Robot load:
80% or higher of 1RM.

More Likely load:
60% 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.

Tuesday 20.10.06

Hang Power Clean
On the min for 10 mins.
Hang Power Clean x 1

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

Pause 3 seconds in the catch position. Fix your receiving position during that 3 sec before standing up.

You can go heavy if you want and coach says your form looks good.

This EMOM is giving you a chance to go heavier than during the workout if you can, or it will help you figure out what weight is appropriate for the workout.

Built to Last
21-15-9 reps, for time of:
Handstand Push-up
V-up
Hang Power Clean, 135/95 lbs

Super Fitness Robot time:
5:45 or less.

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

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

Wednesday 20.10.07

Cut Through the Core
2 rounds for time of:
25 Chest-to-bar Pull-ups
25 GHD Sit-ups
25 Burpee Box Jump Overs, 24/20 in

Super Fitness Robot time:
7:45 or less.

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

Bench Press
5-5-5-5-5

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

Complete if you have time after main workout

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

Thursday 20.10.08

Monster Mash (A)
For time:
25 Clean & Jerks, 95/65 lbs
5 Rope Climbs, 15 ft
20 Clean & Jerks, 95/65 lbs
4 Rope Climbs, 15 ft
15 Clean & Jerks, 95/65 lbs
3 Rope Climbs, 15 ft

Directly into

Monster Mash (B)
3 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15/10 Bike Calories

*Coach may have you do part 2 first, depending on class size.

*No rest between part 1 and part 2.

If you don’t feel comfortable sharing ropes with others, you can replace each rope climb rep with:

2x pullups (strict)
2x toes to bar (strict)

Example: Instead of 5 rope climbs you would do 10 strict pull-ups and 10 strict toes to bar

Friday 20.10.09

Front Squat
Build to a heay single

On the min x 10 mins.
Front Squat x 1

*Not the same as maxing out. You might set a PR, if you do, cool, if not, don’t sweat it

This is primarily to help you establish a number on the Front Squat that you can use for the % work in the workout.

Friendly Fran
3 rounds for time of:
21 Thrusters, 115/85 lbs
21 Chest-to-bar Pull-ups

If you have never done regular FRAN, do that instead!!!

Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

20.09.28 – 20.10.02

Monday 20.09.28

Monster Mash (A)
15-12-9 reps, for time of:
Overhead Squat, 135/95 lbs
Chest-to-bar Pull-up

—Rest 5 min—

***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 right weight/movement for overhead squats (part 1) and cleans (part 2)
***You should be able to do all the reps of OHS and whichever pullup progression you choose, unbroken
***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)
5 rounds for time of:
9 Bar Facing Burpees
7 Power Cleans, 155/105 lbs
5 Handstand Push-ups

—Rest 5 min—

***We expect 90% of members to finish Part 1&2 within 30 min
***You should be able to do all your sets of power cleans and HSPU unbroken
***If you can continue to Part 3 and think you’ll be done before the 30 min cap continue
***If you want to stay late to finish, make sure you’re not in the way for next class

Monster Mash (C)
50-40-30-20-10 reps, for time of:
Air Squat
Sit-up

***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 20.09.29

The Lungs and the Legs
3 rounds for time of:
Run, 400 m
30 Thrusters, 45/35 lbs

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

Super Fitness Robot time:
11:00 or less.

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

Bench Press
5-5-5-5-5 for load

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

Complete if you have time after main workout

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

Wednesday 20.09.30

Bar Muscle up Drills
Practice skills for getting bar muscle ups.

Circus Circuit
5 rounds for time of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups

Super Fitness Robot time:
7:00 or less.

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

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

Thursday 20.10.01

Deadlit
1-1-1-1-1-1-1

20 minutes to find today’s heavy single
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)

…and I get up again
35-25-15 reps, for time of:
Wall Ball, 20/14 lbs
Burpee

Super Fitness Robot time:
8:45 or less.

More Likely time:
12:30.
(consider scaling if this seems unrealistic)

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

Friday 20.10.02

Clean & Jerk
Build to a heavy double
2-2-2-2-2-2-2

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

*3 sec pause when you catch the jerk.

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

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

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

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)