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.

20.07.13 – 20.07.17

Monday 20.07.13

Monster Mash (A)
15-12-9 reps, for time of:
Deadlift, 275/185 lbs
Bar Facing Burpee

Monster Mash (B)
3 rounds for time of:
Handstand Walk, 15 m
15 Hang Squat Snatches, 95/65 lbs

Monster Mash (C)
21-15-9 reps, for time of:
Row Calorie
Bike Calorie

Tuesday 20.07.14

Squat
Back Squat
1-1-1-1-1-1-1

Super Fitness Robot load:
90% 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.

Wednesday 20.07.15

Shuttle Runs, Dumbbell Power Cleans and Dumbbell Push Press
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell Power Cleans, 50/35 lbs
Shuttle Run, 200 m (4x 50 m)
15 Dumbbell Push Press, 50/35 lbs

Super Fitness Robot time:
12:00 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.

Thursday 20.07.16

Push-ups, AbMat Sit-ups, Kettlebell Swings and 600 m
For time:
80 Push-ups
80 AbMat Sit-ups
40 Kettlebell Swings, 53/35 lbs
Run, 600 m
40 Push-ups
40 AbMat Sit-ups
20 Kettlebell Swings, 53/35 lbs

Super Fitness Robot time / rounds:
16:00 or less.

More Likely time / rounds:
23:30 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.

Friday 20.07.17

Karen
For time:
150 Wall Balls, 20/14 lbs, 10/9 ft

Super Fitness Robot time:
7:00 or less.

More Likely time:
9:30 or less.
(consider scaling if this seems unrealistic)

OR complete the partner option…

Wall Balls for Days
Teams of 2
For time:
300 Wall Balls, 20/14 lbs

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

20.07.06 – 20.07.10

Monday 20.07.06

Squat Clean
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 1RM.

More Likely load:
70% or more 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

Monster Mash
3 rounds for time of:
15 Power Cleans, 115/80 lbs
45 Double Unders
15 Push Jerks, 115/80 lbs
45 Double Unders

Rest 5 mins between workouts

2 rounds for time of:
25 GHD Sit-ups
20 Row Calories
15 Front Squats, 155/105 lbs

Tuesday 20.07.07

2-part Metcon
Part A
Complete as many rounds as possible in 5 mins:
21-15-9 reps of:
Overhead Squat, 95/65 lbs
Toes-to-bar

Rest 5:00

Part B
Complete as many rounds as possible in 5 mins of:
15 Thrusters, 95/65 lbs
15 Pull-ups
12 Thrusters, 95/65 lbs
12 Pull-ups
9 Thrusters, 95/65 lbs
9 Pull-ups

Wednesday 20.07.08

Weightlifting Wednesday
Every 1 min for 30 mins.
1 Hang Squat Snatch, pick load

*3 sec pause at the bottom

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

More Likely load:
55% or higher of 1RM hang squat snatch.
(consider scaling if this seems unrealistic)

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

Thursday 20.07.09

3 rounds for time of:
35 Push-ups
35 Air Squats
35/25 Bike Calories

Friday 20.07.10

Grace
For time:
30 Clean & Jerks, 135/95 lbs

Super Fitness Robot time:
3:00 or less as an individual.

More Likely time:
5:00 or less as an individual.
(consider scaling if this seems unrealistic)

or complete the partner option

Partner Super Grace
Teams of 2
For time:
80 Clean & Jerks, 135/95 lbs

Super Fitness Robot time:
6:00 or less a 2-person team.

More Likely time:
11:00 or less as a 2-person team.
(consider scaling if this seems unrealistic)

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

WODs 20.06.29–20.07.03

20/06/29

Conditioning
2 rounds for time of:
800 Runs
10 Strict Handstand Push-ups
20 Alternating Pistols
10 Strict Handstand Push-ups
20 Alternating Pistols

20/06/30

Strength
Deficit Deadlift
5-5-5-5-5

Conditioning
For time:
45/30 Assault Bike Calories

—directly into—

3 rounds of:
15 Deadlifts, 185/135 lbs
15 Russian Kettlebell Swings, 53/35 lbs

20/07/01

Olympic Lifting
On the 2 mins x 5 rounds
2 Squat Snatches, pick load

Conditioning
AMRAP 20 mins of:
20 Wall Balls, 20/14 lbs
20 Hang Power Snatches, 95/65 lbs
20 Box Jumps, 24/20 in
20 Front Squats, 95/65 lbs

20/07/02

Baseline
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

AMRAP 10 mins of:
3 Bear Complexes, 135/95 lbs
Run, 100 m

20/07/03

Wood
5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min

WODs: 20.06.22–20.06.27

20.06.22

Strength
Push Jerk
Build to a 3 Rep Max

Conditioning
AMRAP 15 mins:
Complete as many rounds as possible in 15 mins of:
15 Ball Slams
15 Weighted Box Step-ups
15 Push Jerks, 135/95 lbs

20.06.23

Deadlift
10 mins to build to a heavy single

Marston
AMRAP 20 mins:
1 Deadlift, 405/285 lbs
10 Toes-to-bars
15 Bar Facing Burpees

*Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

20.06.24

Conditioning
10 rounds for time of:
4 Strict Pull-ups
8 Push-ups
12/8 Assault Bike Calories

Strength
Back Rack Reverse Lunge
3×10 at 1x BW

20.06.25

Strength
Clean & Jerk
3 Rep Max

Conditioning
3 rounds for time of:
50 Air Squats
10 Clean & Jerks, 135/95 lbs

20.06.26

Conditioning
3 rounds for time of:
12 Alternating Dumbbell Snatches, 50/35 lbs
21 Pull-ups

—directly into—

3 rounds for time of:
12/9 Assault Bike Calories
15 Up Downs

—directly into—

3 rounds for time of:
12 Alternating Dumbbell Snatches, 50/35 lbs
9 Chest-to-bar Pull-ups

WODs: 20/06/15 – 20/06/20

20/06/15

CrossFit Linchpin Test #1
For time:
Run, 400m
Fran, 75/55 lbs
Run, 400m
Fran, 75/55 lbs
Run, 400m

*Fran = 21-15-9 reps of Thruster, Pull-up

20/06/16

Ring Muscle-up practice
*15 minutes for quality

Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs

20/06/17

Kipping Handstand push-ups
*15 minutes for quality

AMRAP 12: Press, DU, Burpee, DU
Complete as many rounds as possible in 12 mins of:
10 Strict Press, 95/65 lbs
25 Double Unders
10 Burpees
25 Double Unders

*RX+ = Double Unders must be unbroken

20/06/18

Strict Press
3 Rep Max
*12 mins to establish a 3-rep max lift

CrossFit Linchpin Test #3
3 rounds for time of:
21 Wall Balls, 20/14 lbs
14 Handstand Push-ups
7 Deadlifts, 315/205 lbs

20/06/19

CrossFit Linchpin Test #7
4 rounds for time of:
4 Power Cleans, 205/145 lbs
4 Front Squats, 205/145 lbs
4 Shoulder-to-Overheads, 205/145 lbs

20/06/20

Jack & Diane
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 35/53 lbs
10 Box Jumps, 24/20 in

— Rest 5:00 —

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

*10:00 Time Cap for part B

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WODs: 20/06/07 – 20/06/13

20/06/08

For time:
15 Clusters, 135/95

directly into

3 rounds of:
Assault Bike Calories, 21/15
15 Chest-to-bar Pull-ups

directly into

15 Clusters, 135/95

20/06/09

CrossFit Linchpin Test #9
5 rounds for time of:
Handstand Walk, 50 ft.
5 Squat Cleans, 225/155 lbs

20/06/10

Conditioning
3 rounds for time of:
Row, 500m
12 Burpees
21 Box Jumps, 24/20”

Strength
Bench Press
5-5-3-3-3-1-1-1
rest as needed between sets

*Use the heaviest “safe” load you can for each set

20/06/11

Every 5 mins for 25 mins do:
7 Deadlifts, 185/135 lbs
20 Jumping Alternating Lunges
7 Deadlifts, 185/135 lbs
Run, 400m

20/06/13

Coach Erika’s Saturday Showdown!

WODs: 2020/06/01 – 2020/06/07

Monday 2020/06/01

Bradshaw

5 Rounds for time:
3 Handstand Push-ups
6 Deadlifts, 155/105
12 Pull-ups
25 Double Unders

*25 minute time cap

Tuesday 2020/06/02

Outdoor option
20-16-12-8-4 reps for time:
Thruster, 90/65
Alternating Kettlebell Snatch, 53/35
Box Jump 24/20”
Kettlebell Swing, 53/35

*Use rubber tiles under the boxes outside
*Only recycled bumper plates are allowed outside. No colored plates please!

Indoor option
20-16-12-8-4 reps for time:
Wall Ball, 20/14
Alternating Kettlebell Snatch, 53/35
Box Jump, 24/20”
Kettlebell Swing, 53/35

Wednesday 2020/06/03

Every 3 mins for 18 mins:
24 Abmat Sit-ups
16/12 Calorie Assault Bike
6 Strict Press

*Build in weight on the strict press. Note heaviest load in comments.

Thursday 2020/06/04

For time:
Row, 1500/1200m
30 Burpees
15 Ring Muscle-ups
30 Burpees
Row, 1500, 1200m

*Rx+ = 30 Ring Muscle-ups

Friday 2020/06/05

1 Hang Squat Snatch + 2 Overhead Squats
Build to a max complex

*Record you heaviest complex

Saturday 2020/06/06

Jenkins

Teams of 2
Complete as many rounds as possible in 40 mins:
50 Burpees
Run, 400m
50 Kettlebell Swings, 53/35
Run, 400m
50 Pull-ups
Run, 400m
50 Push-ups
Run, 400m

*Run together and divide the reps as needed with one partner working and one resting.

**In memory of member and athlete Lt. Garrett Jenkins of Colwyn Bay, Conway, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Let. Jenkins, who was in his mid-20s, died during the so-called ”30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.*