21.04.19 – 21.04.23

Monday

Overhead Squat
10 minutes to find today’s heavy triple

Midline Check (A)
4 rounds for time of:
8 Overhead Squats, 135/95 lbs
8 Toes-to-bars
4 Bar Muscle-ups
Rest 1 min

Midline Check (B)
4 rounds for time of:
3 Bar Muscle-ups
6 Toes-to-bars
6 Overhead Squats, 135/95 lbs
Rest 1 min

For part 1 and 2:

  • Overall time cap is 20:00
  • Super Fitness Robot: Sub-12 Minutes, including rest
  • More Likely: 13-20 Minutes, including rest

Scaling:

  • Toes to Bar: 1-2 Sets at all times, or scale to kipping knee raises (do not reduce reps)
  • Bar Muscle Ups: 1 Set at all times, or modify to a jumping bar muscle up or chest to bar pull up.

Tuesday

CrossFit

Back Squat
10-7-7-20

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

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Enough is Enough
For time:
9 Deadlifts, 315/205 lbs
9 Strict Handstand Push-ups
15 Deadlifts, 275/185 lbs
15 Strict Handstand Push-ups
21 Deadlifts, 225/155 lbs
21 Strict Handstand Push-ups

*Time cap 12 min
Super fitness robot: sub 6
More likely: 7-12

Stimulus:

  • 1st set of DL should be 75% or less of athletes 1RM. Decrease weight each set
  • Scale to kipping HSPU as needed but try to stay strict.

Weightlifting

Back Squat
1×4 at 60% 1RM
1×3 at 75% 1RM
1×2 at 85% 1RM
1×2 at 85% 1RM

Rest as needed between sets.

Snatch
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 75% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM

Rest as needed between sets.

Clean & Jerk*
(3+1)x1 at 60% 1RM
(3+1)x1 at 70% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 80% 1RM

Rest as needed between sets.

Snatch Deadlift
3×4 at 90% 1RM

Wednesday

Waterlogged
For 6 cycles:
AMRAP 5 mins of:
50/40 Row Calories
Dumbbell Devil Press, 35/20 lbs

No rest between cycles.
For each cycle restart the AMRAP.

In the first 2 minutes, Row 50/40 CALs.

For every CAL not completed in 2min, complete 1 DB Devil’s press in remaining time

*Max of 10 devil press in each round

Strict Press
Heavy single for the day

Thursday

CrossFit

Strength/Prep
On the minute x 8 mins:
2 Power Clean & Push Jerks, 75% 1RM

*Drop and reset between reps

Hit the Cruise Control
8 rounds for time of:
8 Handstand Push-ups
4 Power Cleans, 135/95 lbs
3 Box Jump Overs, 30/24 in
4 Power Cleans, 135/95 lbs
3 Box Jump Overs, 30/24 in

Super Fitness Robot: sub 9 min

More Likely: 12-16min

Destiny
Complete as many rounds as possible in 20 mins of:
Row, 500 m
12 Thrusters, 45/35 lbs
Assault Bike, 1000 m
6 Strict Pull-ups

Weightlifting

Front Squat
1×4 at 60% 1RM
1×4 at 70% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM

Rest as needed between sets.

Snatch
1×2 at 60% 1RM
1×2 at 70% 1RM
1×2 at 80% 1RM
1×2 at 85% 1RM
1×2 at 85% 1RM

Rest as needed between sets.

Clean & Jerk
(3+1)x1 at 60% 1RM
(3+1)x1 at 70% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 85% 1RM

Rest as needed between sets.

Clean Deadlift
3×4 at 90% 1RM

Rest as needed between sets.

Friday

Back Squat
10-7-7-20

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

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Grip it and rip it, with a friend
Partner AMRAP 1/2
AMRAP 16 mins of:
8 Power Snatches, 95/65 lbs
Run, 100 m
1 Rope Climb, 15 ft

*Alternate movements with your partner.

21.04.12 – 21.04.16

Monday 21.04.12

Ain’t no sunshine when she’s gone
5 rounds, each round for time, of:
15 GHD Sit-ups
10 Push Jerks, 60% 1RM
20/15 Assault Bike Calories

Rest 2 mins between each round.

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.
*For running look at the Limited Equipment option.

Super Fitness Robot time:
2:00 or less per interval.

More Likely time:
3:15 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.

Tuesday 21.04.13

CrossFit

Gymnastics Skills
10 minutes of ring muscle-up drills/practice

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

Super Fitness Robot time:
Men, 8:08 or less (btwb data).
Women, 9:27 or less (btwb data).

More Likely time:
Men, 11:36 (btwb data).
Women, 12:50 (btwb data).
(consider scaling if this seems unrealistic)

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

Weightlifting

Back Squat
60% x3, 70% x3, 80%x3x2

Snatch
60% x3, 70% x3, 75% x3x3

Clean & Jerk
60% x3+1, 70% x3+1, 75% x(3+1) x3

Snatch Deadlift
85% x4x4

Wednesday 21.04.14

Back Squat
10-7-7-20

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

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the 7th

If you haven’t done a 5 rep max, establish that instead today!

**
7 rounds for time of:
Run, 200 m
Devil Press, 35/25 lbs

Super Fitness Robot time:
16:30 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 21.04.15

CrossFit

Gymnastics Skills
Handstand walking drills

Spindrift
3 rounds for time of:
150 Double Unders
15 Handstand Push-ups
5 Rope Climbs, 15 ft

Weightlifting

Front Squat
60% x4, 70% x4, 75%x4x3

Snatch
60% x2, 70% x2, 80% x2, 85% x2

Clean & Jerk
60% x2+1, 70% x2+1, 80% x2+1, 85% x2+1

Clean Deadlift
85% x4x4

Friday 21.04.16

Back Squat
10-7-7-20

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

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Rowing Benchmark
Row 5 km

This is an all out effort for time.

Other Equipment Conversions:
Replace 5 km of rowing with 5 km of running, 12 km on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 5 km on the Concept 2 Ski Erg, 10 km on the Concept 2 Bike Erg. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
Men, 19:03 (data from btwb).
Women, 21:47 (data from btwb).

More Likely time:
Men, 20:26 (data from btwb).
Women, 23:39 (data from btwb).
(consider scaling if this seems unrealistic)

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

21.04.05 – 21.04.09

Monday 21.04.05

New squat cycle starts today!

Back Squat
Establish a 5 Rep Max

Christine
3 rounds for time of:
Row, 500m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 24/20 in

Other Equipment Conversions:
Replace each 500 m of rowing with 400 m of running, 1200 m on Assault Bike, 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.

Super Fitness Robot time:
10:32 or less for men (btwb data, 80%).
12:07 or less for women (btwb data, 80%).

More Likely time:
12:38 or less for men (btwb data, 40%).
14:15 or less for women (btwb data, 40%).
(consider scaling if this seems unrealistic)

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

Tuesday 21.04.06

CrossFit

"Tri" harder
3 cycles, each cycle for time:
2 rounds of:
25 Double Unders
5 Strict Handstand Push-ups
25 Double Unders
7 Push Press, 60% 1RM

Rest 3 mins between each cycle.

Super Fitness Robot time:
2:30 or less per 2 round cycle.

More Likely time:
5:00 or less per 2 round cycle.
(consider scaling if this seems unrealistic)

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

Weightlifting

Back Squat
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 80% 1RM
1×2 at 80% 1RM

Snatch
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 75% 1RM
1×3 at 75% 1RM

Clean & Jerk
(3+1) 1×1 at 60% 1RM
(3+1) 1×1 at 70% 1RM
(3+1) 1×3 at 75% 1RM

Snatch Grip Deadlift
4×4 at 85% 1RM

*Rest as needed between sets.

Wednesday 21.04.07

Back Squat
10-7-7-20

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

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps @ 60% of your 5 rep max (established Monday)

Burning Man
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Barbell
Front Squat, 185/135 lbs
Chest-to-bar Pull-up

Front Squats- 185/135 lbs or 60-65% 1RM

Courtesy of CrossFit.

Super Fitness Robot time:
8:00 or less.

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

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

Thursday 21.04.08

CrossFit

Power Snatch
EMOM x 30 mins: 1 Power Snatch, pick load

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.

Weightlifting

Front Squat
1×4 at 60% 1RM
1×4 at 70% 1RM
1×4 at 75% 1RM
1×3 at 75% 1RM

Snatch
1×2 at 60% 1RM
1×2 at 70% 1RM
1×2 at 80% 1RM
1×2 at 85% 1RM

Clean & Jerk
(2+1) 1×1 at 60% 1RM
(2+1) 1×1 at 70% 1RM
(2+1) 1×1 at 80% 1RM
(2+1) 1×1 at 85% 1RM

Clean Deadlift
4×4 at 85% 1RM

Friday 21.04.09

Ball Dancing
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
Walking Lunge, 50 m
Run, 1 mi

Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, 2000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 4000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:
25:00 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.

21.03.29 – 21.04.02

Monday 21.03.29

Clean & Jerk
1×1 at 80% 1RM
*10 minutes to build up to 80% of your 1RM.

Ups and Downs
10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load (60–70% of 1RM)
Bar Muscle-up

Super Fitness Robot time:
9:00 or less.
More Likely time:
15:00.
(consider scaling if this seems unrealistic)

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

Tuesday 21.03.30

CrossFit

Overhead Squat
1×1 at 80% 1RM
*10 minutes to build up to 80% of your 1RM.
**Rest as needed between sets.

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Super Fitness Robot time:
17:00 or less.

More Likely time:
24:00.
(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
75% 1 x 3

Power clean + clean
60% 1 + 1 x 3

Power jerk + jerk
60% 1 + 1 x 3

Wednesday 21.03.31

Monster Mash Part 1
For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs

Rest 5 mins…

Monster Mash Part 2
21-15-9 reps, for time of:
Kettlebell Swing, 70/53 lbs
Bike Calorie

Thursday 21.04.01

CrossFit

Full Circe
2 rounds for time of:
Run, 800 m
25 Dumbbell Burpees, 50/35 lbs
10 Ring Muscle-ups

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. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
12:00 or less.

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

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

Weightlifting

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

Snatch
75% 1 x 3

Clean & jerk
75% 1 x 3

Friday 21.04.02

CrossFit Games Open 21.5 prep and strategy

21.03.22 – 21.03.26

21.03.22 – 21.03.26

Monday 21.03.22

McGhee
AMRAP 30 mins:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Super Fitness Robot rounds:
Men, 18.5 rounds (data from btwb).
Women, 17.1 rounds (data from btwb).

More Likely rounds:
Men, 14.1 rounds (data from btwb).
Women, 13.1 rounds (data from btwb).
(consider scaling if this seems unrealistic)

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

Tuesday 2021.03.23

CrossFit

Clean & Jerk
Clean & Jerk 1×1 at 80% 1RM

*Work up to no more than 80%. Focus on technique and skill.
**If 20.2 involves a heavy single clean or clean and jerk, this will be changed to SNATCH

Metcon: Choose your own adventure

Option 1: Rows and Toes
Complete as many rounds as possible in 20 mins of:
Row, 1500 m
30 Toes-to-bars

Option 2: Run for the Roses
Complete as many rounds as possible in 20 mins of:
Run, 1600 m
30 Toes-to-bars

Weightlifting

Snatch
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Clean
heavy single; 80% of that x 1 x 3; 1 min rest on drop sets

Back squat
heavy single; 85% of that x 2 x 2

Weighted back extensions
30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday

Wednesday 21.03.24

Triple Sevens
7 rounds, each round for time, of:
7 Strict Ring Dips
7 Power Snatches, 115/85 lbs
Run, 200 m

Rest 1 min between rounds

*25min overall time cap
**If we change Tuesday to heavy snatch OR if 20.2 has high rep snatches, this will be cleans rather than snatches.

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:
1:25 or less per interval.

More Likely time:
2:15 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.

Thursday 21.03.25

CrossFit

Simpler Times
Part 1
3 rounds for time of:
12 Dumbbell Thrusters, 50/35 lbs
9 Pull-ups
50 Double Unders

Rest 5 mins before and …

Part 2
3 rounds for time of:
9 Dumbbell Thrusters, 50/35 lbs
6 Pull-ups
50 Double Unders

Weightlifting

Snatch
heavy single; 90% of HS x 1, 85% x 1, 80% x 1; 1 min rest on drop sets

Clean & jerk
heavy single; 90% of HS x 1, 85% x 1, 80% x 1; 1 min rest on drop sets

Front squat
work up to heavy triple

Friday 21.03.26

Open 21.3 Prep

21.03.15 – 21.03.19

Monday 21.03.15

Front Squat
7-7-7-7

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

Super Fitness Robot load:
65% or more of 1RM for all sets.

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

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

If heavy squats aren’t a "real" workout…

Drop it like a squat
As many reps as possible in 25 mins of:
5 Front Squats, 95/65 lbs
5 Slam Balls
5 Alternating Box Step-ups, 24/20 in
10 Front Squats, 95/65 lbs
10 Slam Balls
10 Alternating Box Step-ups, 24/20 in
15 Front Squats, 95/65 lbs
15 Slam Balls
15 Alternating Box Step-ups, 24/20 in

Continue adding 5 reps each round to each movement until time expires.

*Pick your own slam ball weight, DO NOT USE WALL BALLS! We have designated slam balls for this exercise!
**Step up number each round is total combined for both legs, not per leg.

Tuesday 21.03.16

CrossFit

Momentum
4 rounds for time of:
100 Single Unders
25 AbMat Sit-ups
15 Box Jumps, 24/20 in
10 Handstand Push-ups

*25 minute time cap

Super Fitness Robot time:
13:45 or less.

More Likely time:
22:30.
(consider scaling if this seems unrealistic)

Weightlifting

Snatch
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Clean
heavy single; 75% of that x 1 x 5; 1 min rest on drop sets

Front squat
heavy single; 80% of that x 2 x 2

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

Wednesday 21.03.17

Energy Budget
3 intervals, each interval for time, of:
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
15/10 Bike Calories

*Rest 3 mins between each interval.

**Keep in mind we have the Open workout coming up again, this workout can either wreck your legs for the rest of the week, or be used as a great "maintenance" workout to stay fresh and prepared for the Open workout.

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:
2:15 or less per interval.

More Likely time:
3:15 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.

Thursday 21.03.18

CrossFit

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.

*Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 2000 m on the Concept 2 Ski Erg, or 4000 m on the Concept 2 Bike Erg. If using an Air Runner reduce the distance by 25%.

OR…run or row 5 km if you do not have some of the gear needed.

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

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

Weightlifting

Snatch
heavy single; 80% of that x 1 x 5; 1 min rest on drop sets

Clean & jerk
heavy single; 80% of that x 1 x 5; 1 min rest on drop sets

Front squat
heavy single; 80% of that x 2 x 2

Friday 21.03.19

Open prep for 21.2

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.