AMRAP 16:Max Calorie Row [On the 0:00]: 21 Kettlebell Swings (53/35) [On the 2:00]: 21 AbMat Sit-ups [On the 4:00]: 21 Kettlebell Swings (53/35) [On the 6:00]: 21 AbMat Sit-ups [On the 8:00]: 21 Kettlebell Swings (53/35) [On the 10:00]: 21 AbMat Sit-ups [On the 12:00]: 21 Kettlebell Swings (53/35) [...
For Time:800 Meter Run20 Toes to Bar10 Front Squats (185/135) Directly into 2 Rounds of:400 M Run10 Toes to Bar5 Front Squats Directly into 4 Rounds of:200 M Run5 Toes to Bar2 Front Squats -AFTER PARTY-3 Giant Sets:30 Seconds Kettlebell Front Rack Hold30 Seconds Kettlebell Rack Squat Hold (At Parall...
A. 10 Minutes on the ClockBuild to a Heavy Set of 3 Deadlift B. For Time: 1,000 meter Row30 Deadlifts50 Lateral Barbell Burpees *Deadlift weight is chosen by athlete -AFTER PARTY-Endurance Row700 Meters Moderate, 300 Meters Fast500 Meters Moderate, 500 Meters Fast300 Meters Moderate, 700 Meters Fast...
Every 4 Minutes x 5 Rounds: 30 Air Squats15/12 Calorie Assault Bike7 Clean and Jerks (115/85) -AFTER PARTY-For Quality:100% of Max Effort Strict Handstand Push-ups100% of Max Effort Strict Pull-ups Rest 1 Minute 80% of Max Effort Strict Handstand Push-ups80% of Max Effort Strict Pull-ups Rest 1 Minu...
20 Min AMRAP:200 Meter Run16/12 Calorie Assault Bike12 Chest to Bar Pull-ups8 Kettlebell Hang Snatches (70/53) -AFTER PARTY-5 Rounds:15/12 Calorie Machine (Bike or Row) “X” Distance Handstand Walk **Option 1:** 50′ Handstand Walk**Option 2:** 25′ Handstand Walk**Option 3:** 1...
A. 15 Minutes on the Clock:Build to a Heavy Set of 8 Bench Press B.12 Min AMRAP:25 Double Unders15 Bench Press (115/75)25 Double Unders15 AbMat Sit-ups
5 Min AMRAP:200′ Walking Lunge250 M RowMax Burpees in Time Remaining Rest 5 Minutes 5 Min AMRAP:100′ Single Front Rack Dumbbell Walking Lunge (50/35)250 M RowMax Burpees in Time Remaining Rest 5 Minutes 5 Min AMRAP:50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s...
For Time:21-15-9:Power Cleans (115/85)Hand Release Push-ups Directly Into… 21-15-9:Push Press (115/85)Toes to Bar -AFTER PARTY-On the 5:00 x 5 Rounds:21/15 Calorie Assault Bike15 GHD Sit-ups 21/15 Calorie Row
A. 10 Minutes on the ClockBuild to a Heavy Complex:1 Pausing Front Squat (2 Sec Pause @ Bottom)1 Front Squat B. 10 Rounds For Time:15 Wallballs (20/14)200 Meter Run -AFTER PARTY-6 x 2- Pausing Hang Snatch* Pause 2 Seconds at Knee Level * Pause 2 Seconds in Bottom Of Overhead Squat * All Percentages...
3 Rounds:3 Box Jumps (30″/24″)6 Double Dumbbell Front Squats (50’s/35’s)9 Deadlifts (155/105) 800 M Run 3 Rounds:3 Box Jumps (30″/24″)6 Double Dumbbell Front Squats (50’s/35’s)9 Deadlifts (155/105) 800 M Run 3 Rounds:3 Box Jumps (30″/24″)6...
A. 15 Minutes on the ClockBuild to a Heavy Set of 3 Strict Pull UpsBuild to a Heavy Set of 3 Ring Dips B. 9 Min AMRAP: 3 Ring Dips3 Pull-ups30 Double Unders 6 Ring Dips6 Pull-ups30 Double Unders …[Climb By 3 Reps Each Round] –BOX NEWS– Our CrossFit Games competition is this Saturda...
For Time:3,000 Meter Assault Bike 2,000 Meter Row50 Toes to Bar30 Kettlebell Swings (53/35) -AFTER PARTY-21-18-15-12-9:Russian Twists (Each Side)GHD Sit-ups –BOX NEWS– We have a fun event planned for the CrossFit Games next weekend! We will be doing an in-house competition on Saturday, S...
6 Sets For Load:3-Position Squat CleanPush Press 3-Position Squat CleanPush Jerk 3-Position Squat CleanSplit Jerk -AFTER PARTY-Not For Time:1:30 Light Assault Bike, 25% Max Ring Muscle-ups 1:30 Light Assault Bike, 35% Max Ring Muscle-ups 1:30 Light Assault Bike, 45% Max Ring Muscle-ups 2:00 Light As...
AMRAP 3: 200 Meter Run15 Lateral Barbell BurpeesMax Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 200 Meter Run12 Lateral Barbell BurpeesMax Overhead Squats (95/65) Rest 3 Minutes AMRAP 3: 200 Meter Run9 Lateral Barbell BurpeesMax Overhead Squats (115/85) Rest 3 Minutes AMRAP 3: 200 Meter Run6 Lat...
For Time: Buy-In: 2001 Meter Row Directly Into… 4 Rounds: 9 Clusters (135/95) 11 Strict Pull-ups -AFTER PARTY-21-15-9:Strict Handstand Push-ups Strict Toes to BarStrict Ring Dips –BOX NEWS– We have a fun event planned for the CrossFit Games next weekend! We will be doing an in-hous...
3 Rounds For Time:1,600 Meter Assault Bike80 Double Unders400 Meter Run20 Russian Kettlebell Swings (70/53)10 Kettlebell Box Step Overs (24″/20″) *30 Min Time Cap –BOX NEWS– We have a fun event planned for the CrossFit Games next weekend! We will be doing an in-house competit...
A. Front Squat Wave:8 Reps @ 70% 1RM Front Squat6 Reps @ 75%4 Reps @ 80%8 Reps @ 73%6 Reps @ 78%4 Reps @ 83% B. 2 Rounds for Time:20 Wallballs (30/20) 20 Dumbbell Snatch (50/35)20 Single Arm Dumbbell Overhead Squat On the Minute: 5 Burpees -AFTER PARTY-2 Sets:10 Romanian Deadlifts50′ Front Rac...
On the 4:00 x 8 Rounds:20/15 Calorie Row20/15 Assault Bike -AFTER PARTY-1 Round:40 Weighted AbMat Sit-ups40 Rower Pike-ups [Video](https://youtu.be/2LQhcV21g6E)40 AbMat Sit-ups
REMINDER: 8 AM Class ONLY today in observance of Labor Day! “DT Meets Murph” Teams of 2, Complete:1 Mile Run TogetherThen, 5 Rounds Split Any Way:12 Deadlift (155/105)9 Hang Clean (155/105)6 Jerk (155/105)20 Pull Ups40 Push Ups60 Air SquatsThen,Run 1 Mile, Split Any Way -AFTER PARTY-Snat...
For Time: 400 Meter Run, 21 Pistol Squats400 Meter Run, 15 Pistol Squats400 Meter Run, 9 Pistol Squats200 Meter Run, 9 Power Cleans (115/85)200 Meter Run, 15 Power Cleans (115/85)200 Meter Run, 21 Power Cleans (115/85) -AFTER PARTY-10 Minute Max Calorie BikeRest 3 Minutes10 Minute Max Calorie Bike...
A. 12 Min AMRAP:1 Bar Muscle Up2 Ring Dips3 Chest to Bar Pull Ups 2 Bar Muscle Ups3 Ring Dips4 Chest To Bar Pull Ups 3 Bar Muscle Ups4 Ring Dips5 CTB Pull Ups 4 Bar Muscle Ups5 Ring Dips6 CTB Pull Ups 5 Bar Muscle Ups6 Ring Dips7 CTB Pull Ups*Continue Building in Remaining Time B.”Flight Simulator”F...
20 Min AMRAP with a Partner:90/70 Calorie Row70 Med Ball Squat Cleans (20/14)50 Kettlebell Swings (70/53)30 Burpee Box Jumps (24/20) -AFTER PARTY- Not For Time:Accumulate 20 Wall Walks
EMOM 24 Min:Min 1: 12 Toes to BarMin 2: 12 Thrusters (95/65)Min 3: 12 Sit UpsMin 4: 12/9 Calorie Assault Bike -AFTER PARTY-For Time:100 Double Unders50′ Handstand Walk80 Double Unders50′ Handstand Walk60 Double Unders50′ Handstand Walk40 Double Unders50′ Handstand Walk20 Doub...
A. Overhead Squat- 5×5 B. “Isabel”30 Snatch for Time (135/95) -AFTER PARTY-1) Max Unbroken Strict Handstand Push-ups2) Max Unbroken Strict Pull-ups
A. Back SquatBuild to a Heavy 7-5-3 B. For Time: Buy-In: 75/50 Calorie RowDirectly Into…21 Double Dumbbell Front Squats (50’s/35’s) 21 Double Dumbbell Push Presses (50’s/35’s) 21 Double Dumbbell Hang Clusters (50’s/35’s) -AFTER PARTY- On the 2:00 x 5 Sets:Se...
On the 3:00 x 5 Rounds:2 Rope Climbs25 AbMat Sit-ups5 Deadlifts*Score is weight lifted across Deadlift sets
5 rounds for time:400m run30 Box Jumps (24/20″)30 Wall Balls (20/14) -AFTER PARTY-3 Sets: 8 Barbell Strict Presses3 Sets: 12 Weighted Ring Dips3 Sets: 16 Weighted Glute Bridges [Video](https://youtu.be/DLgAPsiZbQ8) Rest as Needed Between Sets
3 Rounds, 1 Minute at Each Station for Max Reps:Min 1: Sumo Deadlift High PullsMin 2: BurpeesMin 3: Chest to Bar Pull UpsMin 4: Calorie Assault Bike-1 Min Rest b/t Rounds -AFTER PARTY-Not For Time:30 GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)40 AbMat Sit-ups50 Hollow Rocks [Video](http://yout...
21-18-15-12-9: Hang Power Snatches (75/55) Thrusters (75/55) After Each Round: 30 Double Unders -AFTER PARTY-1000 Meter Row @ 2k Pace + 10 Seconds250 Meter Row @ 2k Pace + 30 Seconds750 Meter Row @ 2k Pace + 5 Seconds250 Meter Row @ 2k Pace + 30 Seconds500 Meter Row @ 2k Pace250 Meter Row @ 2k Pace...
5 Rounds: 21/15 Calorie Assault Bike 18 Alternating Dumbbell Power Snatches (50/35)15 Burpees12 Single Dumbbell Box Step-ups (50/35) (24″/20″) *25 Min Time Cap -AFTER PARTY-Not For Time:200′ Double Double Dumbbell Bear Crawl
20 Min AMRAP:400 Meter RunMax Strict Pull-ups
A. 10 Min EMOM:1 Squat Snatch + 1 Overhead Squat*Build in weight over 10 Rounds B. For Time: 20 Power Snatches (95/65)100 Double Unders20 Overhead Squats (95/65)100 Double Unders20 Squat Snatches (95/65) -AFTER PARTY- 3 Giant Sets:9 Tempo Single Arm Bent Over Row (Left) 21 Banded Good Mornings 9 Tem...
On the 4:00 x 6 Rounds:200 Meter Run10 Toes to Bar5-5-4-4-3-3 Hang Power Cleans *Build In Weight On Hang Power Clean* -AFTER PARTY-30 Strict Pull-ups30 Strict Handstand Push-ups Rest 2 Minutes 20 Strict Pull-ups20 Strict Handstand Push-ups Rest 1 Minute 10 Strict Pull-ups10 Strict Handstand Push-ups
18 Min AMRAP:45 Wallballs (20/14)30/24 Calorie Row15 Deadlifts (225/155) -AFTER PARTY-100 Double Unders, 50′ Handstand Walk80 Double Unders, 50′ Handstand Walk60 Double Unders, 50′ Handstand Walk40 Double Unders, 50′ Handstand Walk20 Double Unders, 50′ Handstand Walk
5 Min AMRAP: Buy-In: 50/35 Calorie Row Into Max Rounds: 30 Double Unders15 Front Squats (95/65) Rest 5 Minutes 5 Min AMRAP: Buy-In: 40/30 Calorie Row Into Max Rounds: 30 Double Unders10 Front Squats (135/95) Rest 5 Minutes 5 Min AMRAP: Buy-In: 30/25 Calorie RowInto Max Rounds: 30 Double Unders5 Fron...
5 Rounds: 30 Push-ups 20 Deadlifts (155/105) 10/7 Calorie Assault Bike 1 Minute Rest Between Rounds
20 Min AMRAP:10 Power Snatches (115/85)20 Overhead Squats (115/85)30 Toes to Bar40 Single Arm Dumbbell Hang Clean and Jerks (50/35) -AFTER PARTY-3 Rounds Not For Time:1,000 Meter Ski Erg 25 Weighted AbMat Sit-ups
A. On the Minute x 5:10 Hollow RocksMax Strict Handstand Push-ups Directly Into… On the Minute x 5:10 V-UpsMax Kipping Handstand Push-ups B. 8 Rounds of:200 M Sprint-Rest 1 Minute b/t Sprints*Score is the fastest and slowest score of the day -AFTER PARTY-A1. Push Press with 4 Count Lower:6@ 90...
A. 12 Min EMOM:1 Cluster (Squat Clean Thruster)*Build each minute to a heavy single rep on minute 12 B. 12 Min AMRAP:7 Clusters (135/95) 14 Lateral Burpees Over Barbell -AFTER PARTY-3 Giant Sets:9 Double Dumbbell Single Legged Deadlifts (Left) 9 Double Dumbbell Single Legged Deadlifts (Right) 15 Dou...
6 Rounds For Time:200 Meter Run21 Wallballs (20/14)15 Kettlebell Swings (53/35)9 Chest to Bar Pull-ups -AFTER PARTY-3 Sets:8 Lateral Kettlebell Box Step-ups (Left) 8 Lateral Kettlebell Box Step-ups (Right) 12 Strict Ring Dips36 Banded Face Pulls Rest 2 Minutes Between Sets –BOX NEWS– We...
AMRAP 5:21 Double Unders9 Burpees Directly Into…AMRAP 5:Max Meter Row Directly Into…AMRAP 5:21 Double Unders9 Burpees –BOX NEWS– Orders for hats and bags are due Sunday! Order through this form!
A. 13 Minutes on the Clock, Move for Quality- 1-2-3-4-5-6-7-8-9-10 Unbroken Toes to Bar *Complete a 50 ft Farmer's Carry between each set of T2B (Your Choice of Dumbbells for Farmer's Carry) B. Hanging with Grace For Time: 30 Hang Clean and Jerks (135/95) -AFTER PARTY- On the 4:00 x 4 Rounds: 9 Devi...
For Time:400 M Run60 Box Step Ups (24/20)60 Push Ups400 M Run60 Push Ups60 Box Step Ups400 M Run*Wear a Weighted Vest if you have one -AFTER PARTY-(AMRAP 1:30): 12 Bar-Facing BurpeesMax Ring Muscle-ups Rest 1 Minute (AMRAP 1:30): 9 Bar-Facing BurpeesMax Ring Muscle-ups Rest 1 Minute (AMRAP 1:30): 6...
A. 12 Min OTC, Build to a Moderate Complex:1 Pausing Push Jerk1 Push Jerk*Pause 2 Sec in Dip and 2 Sec in Catch B. 15 Min AMRAP:1 Bar Muscle Up2 Ring Dips3 Chest to Bar Pull Ups 2 Bar Muscle Ups3 Ring Dips4 Chest To Bar Pull Ups 3 Bar Muscle Ups4 Ring Dips5 CTB Pull Ups 4 Bar Muscle Ups5 Ring Dips6...
On the 4:00 x 5 Rounds:50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)21/15 Calorie Row12 Kipping Handstand Push-ups9 Deadlifts (225/155) -AFTER PARTY-3 Sets Not For Time:20 GHD Sit-ups30 Hip Extensions 400 Meter Ski Erg (Recovery Pace) –BOX NEWS– We have a new...
A. 15 Minute on the Clock:Build to a Heavy Power Snatch B. For Time:30-20-10: Power Snatches (95/65) Assault Bike Calories -AFTER PARTY-Not For Time:50/35 Calorie Row20 Strict Toes to Bar50/35 Calorie Row35 GHD Sit-ups50/35 Calorie Row50 AbMat Sit-ups
5 Rounds for Time:5 Strict Pull Ups20 Kettlebell Swings (53/35)35 AbMat Sit-ups500/400 Meter Row
Max rounds in 3 minutes of:• 135 pound Power cleans, 3 reps• 6 Push-ups• 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.*See your previous score here -AFTER PARTY-1 Mile Sled Drag
“Jerry”For Time:1 Mile Run2000 M Row1 Mile Run*See your previous time here -AFTER PARTY-3 Sets: 10 Rower Pike-ups 20 Flutter Kicks (3-Count) 30 Second Hanging L-Sit “JERRY” In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude...
A. 1-1/4 Tempo Front SquatsOn the 0:00- 6 Tempo Front Squats @ 65% of 1RMOn the 3:00- 6 Tempo Front Squats @ 70%On the 6:00- 6 Tempo Front Squats @ 75%On the 9:00 6 Tempo Front Squats @ 75% *Tempo= 4 Count Lower to below parallel, 1/4 up (above parallel), back down to below parallel, explode up to l...
A. 15 Minutes on the Clock:Build to a Heavy Complex:3 Deadlifts3 Hang Power Cleans3 Push Jerks B. “DT” or “Heavy DT”5 Rounds:12 Deadlifts9 Hang Power Cleans6 Push Jerks DT Barbell: 155/105Heavy DT Barbell: 205/145 *See your last DT time HERE or your last HEAVY DT time HERE...
5 Min AMRAP:Buy-In: 400 Meter RunMax Rounds:12 Front Squats (115/85)6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes 5 Min AMRAP:Buy-In: 400 Meter RunMax Rounds:9 Front Squats (135/95)6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes 5 Min AMRAP:Buy-In: 400 Meter RunMax Rounds...
For Time:3 Rounds-7 Slam Ball (50/40)7 Toes to Bar 7 Push Presses (115/85) 700/500 Meter Row 3 Rounds-7 Slam Ball (50/40) 7 Pull Ups7 Push Presses (115/85) 700/500 Meter Row 3 Rounds-7 Slam Ball (50/40)7 Chest to Bar Pull Ups 7 Push Presses (115/85) -AFTER PARTY-“Strict JT” 21-15-9:Stric...
Six rounds for time of:24 Air Squats24 Push-ups24 Walking lunge stepsRun 400 meters *Compare your previous times here -AFTER PARTY- 5 Rounds:(AMRAP 1:30):15/12 Calorie RowMax Distance Handstand Walk Rest 30 Seconds Between Rounds
A. 12 Min EMOM: 3 Position Snatch *Add weight every 3 Minutes B. 10 Min AMRAP:60/45 Calorie Assault Bike100 Double Unders In The Time Remaining:Max Power Snatches (115/85) -AFTER PARTY- 3 Giant Sets::30 Seconds Kettlebell Star Plank (Left):30 Seconds Kettlebell Star Plank (Right)Max Hanging L-Sit (F...
For time with a Partner:Run 800 meters with a 45-lb. plate- together, share plate100 toes-to-bars50 Front Squats (155/105)10 Rope ClimbsRun 800 meters with a 45-lb. plate- together, share plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run together...
5 Rounds:1 Minute Burpees1 Minute Kettlebell Swings (70/53)1 Minute Bike Calories 1 Minute Rest -AFTER PARTY-3 Giant Sets:5 Inchworms100 Meter Double Kettlebell Farmers Walk5 Inchworms Rest as Needed Between Sets –BOX NEWS–Yoga has been cancelled this week. Normal schedule next week!
A. 12 Minutes on the Clock:Build to a Heavy Set of 5 Overhead Squats B. 15 Min AMRAP:15 Overhead Squats (75/55)15 Wallballs (20/14)15 Abmat Sit Ups –BOX NEWS–Endurance tonight at 5:30 pm! Yoga on Thursday has been cancelled this week. Normal schedule next week!
20 Min AMRAP:200 Meter Run, 3 Box Jumps, 3 Power Cleans (135/95)200 Meter Run, 6 Box Jumps, 6 Power Cleans200 Meter Run, 9 Box Jumps, 9 Power Cleans…[Add 3 Box Jumps + Power Cleans Each Round] -AFTER PARTY- 3 Supersets:Max Effort Double Dumbbell Bench Press (50’s/35’s)50 Banded Pul...
“Marco”3 Rounds for Time:21 Pull Ups15 Handstand Push Ups9 Thrusters (135/95)*See your previous time here -AFTER PARTY- 3 Giant Sets:100′ Single Dumbbell Overhead Carry (Left):15 Second L-Sit Hold100′ Single Dumbbell Overhead Carry (Right):15 Second L-Sit Hold Rest as Needed...
A. 15 Minutes on the Clock:Build to a Heavy Hang Squat Clean B. 3 Rounds For Time:15 Hang Squat Cleans (115/80)15 Lateral Barbell Burpees -AFTER PARTY-15 Minute Recovery Bike On the [5-10-15:]15 Pausing Hip Extensions (Pause 2 sec at the top of each rep) –BOX NEWS– Kids class starts Mond...
“Griff”For Time:800 M Run400 M Run Backwards800 M Run400 M Run Backwards *Compare previous score here GRIFFIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah....
2 Rounds For Time:20 Push Jerks (135/95)4 Rounds of “Cindy”800 Meter Run -AFTER PARTY-3 Giant Sets:20 Weighted AbMat Sit-Ups25 AbMat Sit-ups (Unweighted)30 Second Hollow Hold Rest 2 Minutes Between Sets –BOX NEWS– Kids Class is back this summer and starts NEXT WEEK! You can s...
15 Min AMRAP:60 Double Unders30/24 Calorie Row15 Kettlebell Swings (70/53) -AFTER PARTY- AMRAP 8:5 Burpees to Target (6″)3 Kipping Handstand Push-ups5 Burpees to Target (6″)6 Kipping Handstand Push-ups5 Burpees to Target (6″)9 Kipping Handstand Push-ups…Add 3 Handstand Push-ups Eac...
“Jenny” 20 Min AMRAP:20 Overhead Squat (45/35)20 Back Squat (45/35)400 M Run*Compare your previous time here. -AFTER PARTY-Front SquatsOn the 3:00 x 5 Sets:Set 1: 10 Reps @ 66% 1RMSet 2: 8 Reps @ 71% 1RMSet 3: 6 Reps @ 76% 1RMSet 4: 4 Reps @ 83% 1RMSet 5: 2 Reps @ 91% 1RM “JENNY...
Partner “Wes”For Time:Run 800 meters with a 25-lb. plate (together, one plate)Then, 14 rounds of: (you go 1 round, I go 1 round – 7x each)5 strict pull-ups4 burpee box jumps, 24-in. box3 cleans, 185/125 lb.Then, run 800 meters with a 25-lb. plate (together, one plate) *Compare your...
A. On the Minute x 8: 2 Pausing Front Squats (2 Seconds at bottom) B. 5 Rounds For Time:10 Front Squats (155/105)20/15 Calorie Row -AFTER PARTY-Alternating On the Minute x 12 (4 Rounds):Minute 1: 9 Pausing Hip Extensions (2 Seconds at Top) Minute 2: 15 GHD Sit-upsMinute 3: 21 Kettlebell Russian Twis...
On the 4:00 x 5 Rounds:5 Devil Presses (50’s/35’s)10 Over-and-Back Hops Over Dumbbell15 Double Dumbbell Squats (50’s/35’s)10 Over-and-Back Hops Over Dumbbell5 Devil Presses (50’s/35’s) -AFTER PARTY-4 Giant Sets:40 Banded Good Mornings20 Alternating Pistols10 Pausi...
For Time: 100 Double Unders50 AbMat Sit-ups25 Hand Release Push-ups80 Double Unders40 AbMat Sit-ups20 Hand Release Push-ups60 Double Unders30 AbMat Sit-ups15 Hand Release Push-ups40 Double Unders20 AbMat Sit-ups10 Hand Release Push-ups20 Double Unders10 AbMat Sit-ups5 Hand Release Push-ups Every 3 M...
18 Min AMRAP:6 Chest to Bar Pull Up9 Push Presses (135/95)15 Deadlifts (135/95)21 Wallballs (20/14) -AFTER PARTY-3 Giant Sets:9 Double Kettlebell Hang Clean (53’s/35’s)50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)Max Unbroken Strict Ring Dips Rest 2 Minutes...
[On the 0:00]1 Round:30 Lateral Barbell Burpees 30 Power Clean and Jerks (95/65) [On the 5:00]2 Rounds:15 Lateral Barbell Burpees 15 Power Clean and Jerks (95/65) [On the 10:00]3 Rounds:10 Lateral Barbell Burpees 10 Power Clean and Jerks (95/65) -AFTER PARTY-For Quality-3 Sets of 9: Strict Press3 Se...
“Fixed Linda”10-9-8-7-6-5-4-3-2-1 reps for time of:Deadlift 295 / 220 lb.Bench press 195 / 135 lb.Squat clean 145 / 105 lb. Time cap: 17 minutes*Compare your last time here -AFTER PARTY-Body Armor3 Rounds: 45 Seconds Banded Pull-Aparts45 Seconds Hollow Rocks45 Seconds Banded Tricep Exten...
18 Minutes on the Clock: Buy-In- 1 Mile Run AMRAP In Time Remaining: 50 Double Unders35 Air Squats20 Dumbbell Plank Rows (50’s/35’s) -AFTER PARTY- 4 Rounds:30/21 Calorie RowRest 1 Minute15/12 Calorie RowRest 30 Seconds
AMRAP 7:4 Bar Muscle-ups8 Front Rack Lunge (135/95)12/9 Calorie Bike16 Toes to Bar Rest 3 Minutes AMRAP 7:4 Bar Muscle-ups8 Front Rack Lunge (115/75)12/9 Calorie Bike16 Toes to Bar -AFTER PARTY- Front Squat “10-8-6-4-2”On the 3:00 x 5 Sets:Set 1: 10 Reps @ 60% of 1RM Front SquatSet 2: 8...
A. Find a Heavy Power Snatch in 10 mins B. AMRAP 15:20 Power Snatch (95/65)20 Box Jump Over (24/20)20/15 Calorie Bike -OPTIONAL AFTER PARTY-3 Giant Sets:Max Strict Pull-upsMax Alternating Dumbbell Strict Presses Rest 2 Minutes Between Rounds
For Time 50 Sit Ups 400 M Run 35 Sit Ups 35 Cal Row 20 Sit Ups 800 M Run 35 Sit Ups 35 Cal Row 50 Sit Ups 400 M Run --BOX NEWS-- Yoga tonight at 7:30 pm!
5 Rounds for Max Reps-AMRAP 2:30:2 Rounds Cindy*Max Reps Barbell Movement (135/95) Rest 1 Minute Between Rounds Round 1: Power CleansRound 2: Front SquatsRound 3: Hang Squat CleansRound 4: Power Clean and JerksRound 5: Clusters *1 Round of Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats -AFTER PARTY-3...
10 Rounds for Time:200 Meter Run9 Double Dumbbell Burpees (50’s/35’s) -AFTER PARTY- 5 Rounds Not For Score:2 Minute Recovery Bike2 Minute Handstand Walk Practice
5 Rounds:30 Double Unders15 Thrusters (75/55) Directly Into… 5 Rounds:30 Double Unders15 Overhead Squats (75/55) -AFTER PARTY-3 Sets:10 Strict Toes to Bar15 Dumbbell Bench Press100 M Double Dumbbell Front Rack Carry-Rest 2 Min b/t Sets- –BOX NEWS–Please remember to continue signing...
100 Air Squats21 Deadlift (225/155)21 Box Jump (24/20)50 Air Squats15 Deadlift 15 Box Jump25 Air Squats9 Deadlift9 Box Jump -AFTER PARTY- 3 Rounds:3:00 Light Bike2:00 Moderate Bike1:00 Fast Bike
A. Strict Pull Up 5 x 3 with 3 sec hold with chin over the bar *Add weight if these feel too easy. If you don’t have pull ups yet, jump to top of pull up and hold chin over bar for 3 seconds B. 9 min AMRAP: 6 Pull Ups 6 Toes to Bar 6 Cal Bike –BOX NEWS– Yoga tonight at 7:30 pm! Don...
3 Rounds For Reps: 1 Minute Thrusters (95/65) 1 Minute Double Unders1 Minute Hang Cleans (95/65) 1 Minute Double Unders1 Minute Push Presses (95/65) 1 Minute Rest -AFTER PARTY- Not For Time:40 Dumbbell Close Grip Floor Presses 60 Banded Pull Aparts 80 Banded Push Downs –BOX NEWS–Enduranc...
For Time: 50 Burpees1 Mile Run75 Alternating Dumbbell Power Snatches1 Mile Run100 Meter Walking Lunge -AFTER PARTY- 3 Giant Sets:Max Effort L-Sit 30 Banded Good Mornings Rest 1 Minute Between Sets
We announced on our Social Media earlier today, but thought it was appropriate to include in the blog post tonight to clear any confusion that you might have. Here is our recent post: We do not support or agree with any of the comments made by Greg Glassman. The fact that we have to say that makes t...
40/30 Calorie Bike Directly into… 30-20-10:Wallball (30/20)KBS (53/35) Directly Into… 10-20-30:Wallball (20/14)KBS (70/53) Directly Into… 40/30 Calorie Bike -AFTER PARTY- OPTION 1: BODY ARMOR AMRAP 5:1 Curl + 1 Strict Press 1 Curl + 2 Strict Presses 1 Curl + 3 Strict Presses...
5 Rounds: 100′ Walking Lunge 200 Meter Single Arm Farmers Carry (50/35) 30 AbMat Sit-ups -AFTER PARTY-10-15 Minutes of Stretching & Rolling Recommended Targets: * Quads * Glutes * Chest * Triceps
For Time:50 Devil’s Press (50’s/35’s) “2-2-2-3” Intervals Style:35 Double Unders5 Lateral Dumbbell BurpeesMax Devil’s Press in Time Remaining -AFTER PARTY-Ascending Ladder For 6 Minutes:2 Strict Ring Dips:10 Second L-Sit Hold 4 Strict Ring Dips:10 Second L-Sit Hol...
21-18-15-12-9-6-3:Front Squats (95/65) 200 Meter Run -AFTER PARTY-50 V-Ups 1:30 Hollow Hold50 V-Ups
AMRAP 15:1 Round of “Strict Cindy”1 Clean and Jerk (155/105) 1 Round of “Strict Cindy”2 Clean and Jerks (155/105) 1 Round of “Strict Cindy”3 Clean and Jerks (155/105) …Add (1) Clean and Jerk Per Round -AFTER PARTY-5 Giant Sets:8 Tempo Dumbbell Floor Press (5...
For Time:24-21-18-15-12-9-6-3Toes to BarCalorie Row -AFTER PARTY- Strict Gymnastics Skill Work AMRAP for Quality from 0-5:00- 3 Strict Handstand Push Ups :15 Seconds Hanging L-Sit AMRAP for Quality from 5:00-10:00 3 Deadstop Handstand Push Ups 6 Strict Toes to Bar AMRAP for Quality from 10:00-15:00...
A. 400 M Run Time Trial B. 14 Min AMRAP:16 Med Ball Squat Cleans (20/14)10 Weighted Step Ups (20/14 Med Ball)100 M Run
A. 12 Minutes on the Clock:Work up to a Heavy Complex-2 Snatch Deadlift + 1 Hang Squat Snatch B. 5 Rounds for Time:10 Hang Power Snatch (125/75)15 Bar Facing Burpees
20 Min Flow Session:100 M Mixed Carry (one DB at Shoulder, One DB Farmer Carry)15/12 Cal Assault Bike or Row20 Straight Leg Sit Ups10 Seated Dumbbell Press, alternating OR 20 Min AMRAP (If you did not complete Murph yesterday):12 Dumbbell Push Press (50s/35s)100 Double Unders (2:1)6 Strict Pull Ups4...
“Murph”For Time:1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run-Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20/14 pound vest or body armor, wear it Compare Last Year’s Times HERE. “MURPH” In...
70/50 Calorie Assault Bike50 Push Ups50 Kettlebell Swings (50/35)1000 M Row35 Push Ups35 Kettlebell Swings1000 M Run20 Push Ups20 Kettlebell Swings 35 Minute Time Cap –BOX NEWS– Memorial Day Murph is on Monday! We will be having 4 class times: 7:00 am, 7:30 am, 8:00 am, and 8:30 am. You...
"Fran" 21-15-9 Thrusters (95/65) Pull Ups Midline After Party Find a Max Plank Time Then, 3 Rounds for Quality: 9 Unbroken Strict Pull Ups (banded if needed) 15 Back Extensions 21 Weighted Sit Ups --BOX NEWS-- Memorial Day Murph is on Monday! We will be having 4 class times: 7:00 am, 7:30 am, 8:00 a...
20 Minute AMRAP:400 M Run14 Burpee Box Jump Overs (24″/20″) –BOX NEWS– Memorial Day Murph is on Monday! We will be having 4 class times: 7:00 am, 7:30 am, 8:00 am, and 8:30 am. You will need to sign up for your class through Punch Pass to make sure we have enough space for ea...
A. On the 1:30 x 7 Sets:2 Front Squat4 Back Squats B. 12 Min AMRAP:12 Double DB Deadlift (50s/35s)9 Double DB Squats (50s/35s)150 M Double DB Farmer Carry (50s/35s) –BOX NEWS– As of Saturday, Utah is now considered in the “Yellow Phase”. For us, this means we will be returnin...
For Time (15 Minute Cap):21 Clean and Jerks (155/105)100 Double Unders21 Clean and Jerks (155/105) On the Minute: 5 Wallballs (30/20) **15 Minute Time Cap(Workout Courtesy of Comp Train) –BOX NEWS– As of Saturday, Utah is now considered in the “Yellow Phase”. For us, this mea...
