20.11.30 – 20.12.04

Monday 20.11.30

Monster Mash (Part 1)
Linchpin Test #1
For time:
Run, 400 m
Fran, 75/55 lbs
Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Full 21-15-9 Thruster & Pullup for each "Fran"

Monster Mash (Part 2)

21-15-9 reps, for time of:
Ring Dip
Toes-to-bar

*Overall time cap for both part one and two is 30 minutes.

Tuesday 20.12.01

Deadlift
20 mins to complete 2-3-5-10-2-3-5-10 reps

*Use the same weight for each set.
*Rest as needed between sets.

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

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

Cruise Control
AMRAP 15 mins:
9/6 Assault Bike Calories
7 Hand Release Push-ups
5 Deadlifts, 245/165 lbs

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

Super Fitness Robot rounds:
10 rounds or more.

More Likely rounds:
7 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.

Wednesday 20.12.02

Weightlifting Complex
On the minute x 10 rounds:
1 Squat Snatch + 2 Overhead Squats

Build to 80% of your 1RM snatch.

*If it’s feeling good go heavy, but the focus is working technique for snatch under reasonable loading, while prepping for the workout.
*The first squat snatch DOES NOT count towards one of the overhead squats called for in this complex. Three full squats per "rep."

Reverse interval Nancy
5 intervals, each interval for time, of:
15 Overhead Squats, 95/65 lbs
Run, 400 m

—Rest 3 mins between each interval—

*Time cap is 30min

*Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 90 secs of single unders or jumping jacks.

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 20.12.03

Headwind
5 rounds for time of:
60 Single Unders
15 Kettlebell Swings, 53/35 lbs
15 Box Jumps, 24/20 in
10 Strict Handstand Push-ups

Tailwind
For time:
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups

*No rest between ‘Headwind’ and ‘Tailwind’
*35 minute time cap

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

Friday 20.12.04

Clean & Jerk
On the min x 15 rounds:
1 Clean & Jerk, pick load

*If you plan to use the split jerk on your heaviest attempt, you should use it the entire time.
*If you’re going to push jerk your heaviest attempt, do that movement the entire time.

Prize Fight
10-8-6-4-2 reps, for time of:
Bar Facing Burpee
Toes-to-bar
Clean & Jerk, 155/105 lbs

Super Fitness Robot time:
6:15 or less.

More Likely time:
10:00 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.

20.11.23 – 20.11.27

Monday 20.11.23

Isabel
For time:
30 Snatches, 135/95 lbs
*Power Snatches

Super Fitness Robot time:
3:00 or less

More Likely time:
5:30.
(consider scaling if this seems unrealistic)

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

Tuesday 20.11.24

Triple Unders
One set for max reps or 10 min to practice triple unders

If you’ll have less than 50 unbroken double Unders, practice double unders instead.

Let the Good Times Roll
For time:
100 Double Unders
30 Knees-to-elbows
15 Back Squats, 65% 1RM
100 Double Unders
24 Knees-to-elbows
12 Back Squats, 65% 1RM
100 Double Unders
18 Knees-to-elbows
9 Back Squats, 65% 1RM

Back squat must come from the ground. You need to feel comfortable getting from front to back rack with whatever weight you select.

Super Fitness Robot time:
9:30 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.

Wednesday 20.11.25

Fast and Furious
6 rounds, each round for time, of:
10/7 Assault Bike Calories
15/10 Pull-ups
10 Dumbbell Push Press, 50/35 lbs
10/7 Assault Bike Calories

Rest 3 mins between each round.

Try a different pull-up modification.

If you always do a certain progression, ask the coach to do one you typically avoid.

  • Ring row
  • Jumping pull-up
  • negatives
  • banded assisted
  • chin over the bar holds

Super Fitness Robot time:
2:15 or less per round for men.
2:40 or less per round for women.

More Likely time:
3:30 or less per round for men.
4:00 or less per round 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 20.11.26

Deadlift
15 mins to find a heavy single

*Maybe you set a PR, maybe not. It’s not a ton of time.
*Practice moving heavy weight, what’s the heaviest you build to in 15min?
*This will help you decide the appropriate weight to use during the workout

Spring into Action
For time:
Run, 400 m
— then —
15-12-9-6-3 reps of:
Deadlift, 225/155 lbs
Box Jump, 24/20 in
— then —
Run, 400 m

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, 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:
9:30 or less.

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

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

Friday 20.11.27

Reflections
For time:
100 Alternating Stationary Lunges
80 Bar Facing Burpees
60 Wall Balls, 20/14 lbs
40 Overhead Squats, 95/65 lbs
20 Muscle-ups

Depending on class size your coach may have you go through backwards.

If you don’t have muscle-ups:
20 ring dips or ring dip progressions + 20 pull-ups or pull-up progressions

*25min time cap

20.11.16 – 20.11.20

Monday 20.11.16

The Devil is in the details
For time:
50 Sit-ups
5 Legless Rope Climbs, 15 ft
40 Sit-ups
4 Legless Rope Climbs, 15 ft
30 Sit-ups
3 Legless Rope Climbs, 15 ft
20 Sit-ups
2 Legless Rope Climbs, 15 ft
10 Sit-ups
1 Legless Rope Climb, 15 ft

*Legless Rope Climbs- begin seated on the floor
*If you don’t want to share ropes:
25 – 20 – 15 – 10 – 5 strict pull-ups

Super Fitness Robot time:
20:00 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 20.11.17

Treading Water
3 rounds, each round for time, of:
10 Overhead Squats, 65% 1RM
Row, 1000 m

Rest 3 mins between each round.

*Use your snatch load from previous Monday to determine weight for today

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, 2000 m on the Concept 2 Bike Erg or 180 secs of single unders or jumping jacks.

Super Fitness Robot time:
4:15 or less for men.
4:45 or less for women,

More Likely time:
6:00 or less for men.
7:00 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 20.11.18

Turn and Burn
For time:
Run, 400 m
21 Bar Facing Burpees
Run, 400 m
15 Bar Facing Burpees
Run, 400 m
9 Bar Facing Burpees

*15min time cap

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, 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:
9:00 or less.

More Likely time:
14:30.
(consider scaling if this seems unrealistic)

Extra Credit
3 rounds for time of:
10 Dumbbell Front Rack Lunges, 50/35 lbs
5 Ring Muscle-ups
10 Dumbbell Thrusters, 50/35 lbs

*15min cap
*10x lunges PER leg.
*Lunges are done in place.
*If you can’t do ring muscle-ups focus on strength alternatives during each round:

  • 5x strict pullups with a 2sec hold at the top, with CHEST touching the bar
  • 5x ring dips with a 2sec hold when rings touch the shoulders

Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.11.19

Pull-up Practice
Pull-ups 5×5 in 10 mins or less

*Rest as needed between efforts.

Great chance to practice different progressions

  • Modifications (try something new)
  • Strict
  • Kipping
  • Butterfly

Work on the highest level possible, your coach will help you figure out which pullup complexity level is appropriate.

Pyramid of Faith
Complete as many rounds as possible in 15 mins of:
3 Chest-to-bar Pull-ups
6 Hand Release Push-ups
9 Russian Kettlebell Swings, 70/53 lbs
12 Wall Balls, 20/14 lbs

Super Fitness Robot rounds:
13 rounds or more.

More Likely rounds:
8 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 20.11.20

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

*Use the heaviest weight you can for each set.
*Rest as needed between sets.
*Can be touch and go or 4x fast singles with less than 5x sec between reps

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)

Extra Credit
For time:
50 Assault Bike Calories

Know yourself and your body!

If you start to feel sick, slow down and do legs only for 30 seconds, followed by arms only for 30 seconds. That will help you feel better faster than simply stopping.

This is for FUN! It’s a challenge!

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

20.11.09 – 20.11.13

Monday 20.11.09

Olympic Weightlifting
On the 2 mins for 30 mins
1 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.

Tuesday 20.11.10

Gymnastic Skills
Pull-ups: 5×5
Rest as needed between efforts.

Chance to practice different progressions

  • Modifications (try something new)
  • Strict
  • Kipping
  • Butterfly

Work on the highest level possible, your coach will help you figure out which pullup complexity level is appropriate.

Descending Quintet
2 rounds for time of:
35 Wall Balls, 20/14 lbs
30 Pull-ups
25 Box Jumps, 24/20 in
20 Bar Facing Burpees
15 Thrusters, 95/65 lbs

Depending on class size, coach may have you start from the bottom and work up, in order to space everyone out more.

*20min time cap

Super Fitness Robot time:
11:30 or less.

More Likely time:
18:30 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.

Wednesday 20.11.11

Gymnastic Skills
Handstand walk for distance: 10 mins

Chance to hone your Handstand skills.

Can you get upside down?
Hold yourself on the wall?
Walk?
Stay in one place?
Handstand pushup?

Practice your weakest part of being upside down

Midline Meatloaf
5 rounds for time of:
20 Dumbbell Deadlifts, 50/35 lbs
10 V-ups
8 Strict Ring Dips

Use dumbbells or use a barbell, 115/75 lbs.

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.

Thursday 20.11.12

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

We have done this before, try to do the same weight you did before for comparison purposes!

Super Fitness Robot time:
6:00 or less.

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

*20min time cap

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

Accessory Work – Do it!
Side Plank 2x 120 secs
Rest as needed between sets.

Accumulate 1-2 mins per side.

Friday 20.11.13

Back Squat
5-5-5-5-5

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

Just here for the beer
7 rounds for time of:
40 Double Unders
7 Hollow Rocks
Handstand Walk, 10 ft
10 Hand Release Push-ups

*15min cap

***Handstand walk must be all 10 feet unbroken. If you come down before 10ft, you must start over.

***Only 2x attempts per round.

Super Fitness Robot time:
9:15 or less.

More Likely time:
14:30 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.

20.11.02 – 20.11.06

Monday 20.11.02

Muscle-ups
5×5 (10min)
Rest as needed between sets.

Try a new skill!

*This is a good time to figure out what modification to use during the workout.

*Your coach will help you determine if you should choose a strength-focused modification or a skill-focused modification during the workout.

Squat snatch practice (~10min)
Every 1:30 for 7:30:
3 Squat Snatches, pick load

5 sets of 3 "touch and go" reps.

*Focus on keeping the bar close as it returns to the ground, setting you up for a quality 2nd, 3rd, 4th, rep…
*Whatever weight you work up to will help you determine what weight is appropriate for the workout.
*Use the "RX" weight if you were able to do 3 reps in a row at that weight or heavier, during this practice session.

Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

*15min time cap

Scaled option:
18 – 14 – 10
Pull-up
9 – 7 – 5
Squat snatch (able to do fast singles)

Tuesday 20.11.03

Pull-ups
5×5 (10mins)
Rest as needed between efforts.

Chance to practice different progressions

  • Modifications (try something new)
  • Strict
  • Kipping
  • Butterfly

Work on the highest level possible, your coach will help you figure out which pullup complexity level is appropriate.

Deadlift
3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

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

More Likely load:
50% 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.

Wednesday 20.11.04

Part 1: Quicksand
AMRAP 7 mins:
25 Double Unders
10 Burpees

Rest 5 mins before part 2…

Part 2: Seven Cubed
AMRAP 7 mins:
7 Toes-to-bars
7 Burpees

*Depending on class size, coaches might have you do part 2 first and part 1 second

Super Fitness Robot rounds:
Part 1- 7 rounds or more.
Part 2- 7 rounds or more.

More Likely rounds:
Part 1- 4 rounds or more.
Part 2- 4 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 20.11.05

Power Ranger
For time:
27 Power Snatches, 75/55 lbs
Run, 200 m
21 Power Snatches, 75/55 lbs
Run, 200 m
15 Power Snatches, 75/55 lbs
Run, 200 m
12 Power Snatches, 75/55 lbs
Run, 200 m
6 Power Snatches, 75/55 lbs
Run, 200 m
6 Power Snatches, 75/55 lbs
Run, 200 m
3 Power Snatches, 75/55 lbs
Run, 200 m

Run, Row, Bike, Ski based on ice conditions.

Alternative for running
Row 250
Bike 600m
Ski 250

Friday 20.11.06

Handstand Walking practice
Handstand Walk : 1x 10 mins for distance
*Chance to hone your handstand skills.

Can you get upside down?
Hold yourself on the wall?
Walk?
Stay in one place?
Handstand pushup?

Practice your weakest position upside down

Front Squat
5-5-5-5-5

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

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

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

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

20.10.26 – 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.