Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – 12 Dumbbell Push Press (50's/35's)
Minute 2 – 12 Box Jumps (24"/20")
Minute 3 – 75' Farmer’s Carry with Heavy Kettlebells
Minute 4 – 12/10 Cal Bike
Minute 5 - 12 Bench Press/ DB Bench Press
MInute 6 - 100m Run
Skill Work
10 Minutes of Rope Climb Skill Work
Met-Con
Every 3 Minutes for 15 Minutes
30 Wallballs 30/20lbs
3 Rope Climbs
Max Cal Bike/Row in remaining time
No Rest
Metcon (Time) (30 Min Cap)
Teams of 2
200 Cal. Assault Bike
200 Syncro Air Squats
Midline
3 x 25 Weighted Hip Extensions
After Each Set: 20 Hollow Rocks
Open Workout 17.5
10 Rounds for Time:
9 Thrusters (95/65 lb)
35 Double-Unders (105 Single-Unders)
Time Cap: 40 minutes
Bring your significant other for Valentine's Day for a free workout!
Sweat with your Sweetie
20 Min AMRAP
400m Run
14 Partner Facing Burpees (one holds plank other does
a burpee and jumps over)
14 Synchro Ait Squats
14 Synchro Facing Ab-Mat Sit Ups
Back Squat
20 Minutes to Establish a 1 Rep Max Back Squat
*Rest as needed between sets.*
15 min Amrap
12 Front Squats (135/95)
12 HSPU
12 Alt. Dumbbell Snathces (Total) (50/35)
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Deadlifts (165/110)
For Time:
50 Chest to Bar Pull Ups
15 Cal Assault Bike
10 Power Cleans (185/125)
15 Cal Assault Bike
8 Power Cleans (185/25)
15 Cal Assault Bike
6 Power Cleans (185/125)
CrossFit Open Workout
"The Open" is Feb. 21!!!
Open Workout 12.3
AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Presses (115/75 lb)
9 Toes-to-Bars
10 Min Skill Work:
Double Under Practice
-No Rope Jumping technique
-Penguin Drill
-Single, Single, Double, Single, Single, Double
EMOMx5: 25 Double Unders
4 Rounds (For Time):
30 Double Unders or (90 Singles)
20 Ab-Mat Sit Ups
10 KB Swings (53/35)
"Go Fish"
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Jerks (155/105)
Fitness (Bootcamp)
"Go Fish"
For Time:
800 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (95/65)
15 Barbell Facing Burpees
9 Push Jerks (95/65)
Performance (CrossFit)
Snatch EMOM
EMOM x 10
Complete 1 complex on the minute
1 Complex:
Snatch Grip Deadlift, 1 Power Snatch, 1 OH Squat
AMRAP 5 Minutes x 3
20 Air Squats
15 Wall Balls
10 Power Snatch 135/95lbs
Rest 2:00
Fitness (Bootcamp)
EMOM
EMOM x 10
Complete 1 complex on the minute
1 Complex:
Deadlift, Strict OH Press, 1 Back Squat
AMRAP 5 Minutes x 3
20 Air Squats
15 Wall Balls
10 Back Squats 135/95lbs
Rest 2:00
(Performance and Fitness)
Every 90 seconds, for 30 minutes (4 sets):
Station 1 – 15/10 Cal Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250m Row
Station 4 – 25/20 Hand Release Push Ups
Station 5 – 20 Goblet Squat (50/35)
Goal should be to finish this entire workout without falling short in any interval roughly around a minute.
There should be 30 seconds to rotate and rest.
If the prescribed repetitions or distances are unattainable,
please adjust the reps such that you are able to complete the first round relatively comfortably,
and by the final round you will be challenged both mentally and physically.
Pyramid Double Helen: 2010 CrossFit Games
For Time
1,200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Time Cap: 22 minutes
Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Squat Cleans
Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135 (AMRAP in time remaining)
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
30 Double-Unders
15 Toes to Bar
20/15 Calories of Rowing
Note times for each set (each 8 min)
Bootcamp (Fitness)
Every 8 minutes, for 32 minutes (4 sets) for times:
15/10 Calories of Rowing
15 DB Thrusters (35/25)
90 Single Unders
15 Knee Raises
15/10 Calories of Rowing
3 Giant Sets:
10 Each Leg Bulgarian Split Squat
20 Banded Good Mornings
30 Glute Bridges
12 Min AMRAP
12 Cal Bike
12 Deadlifts (225/ 1550
12 Wall Balls(20/14)
CrossFit (Performance)
For time:
800 Meter Run
immediately followed by…
Three rounds of:
10 Single-Arm Overhead Dumbbell Walking Lunges (Right Arm)
20 DB Alt. Snatches
10 Single-Arm Overhead Dumbbell Walking Lunges (Left Arm Arm)
20 DB Alt. Snatches
immediately followed by…
800 Meter Run
DB Weight (50/35)
Bootcamp (Fitness)
Same format but bootcamp can be a 400m run with just normal walking lunges holding dumbells to the side (35/25)
Skill Work:
15 Minute practice on HSPU. IF they still dont have the ability, show them the right technique from the box variation and how they can progress.
AMRAP 5 x 4 Rounds
15 American Kettlebell Swing (53/35)
10 Clean and Jerks (115/75)
5 Kipping HSPU
Rest 2 Min After Each Round
Bootcamp (Fitness)
Can keep the same as above or the following:
AMRAP 5 x 4 Rounds
15 Russian Kettlebell Swing (53/35)
10 Push Press (75/55)
5 Push ups
Rest 2 Min After Each Round
12 Min EMOM:
Odd Min: 5 Front Squats (Moderate)
Even Min: 20 Second Hollow Hold
For Time:
6 Rounds
6 Sumo DLHP 95/65 lbs
9 Lateral Bar Burpees
12 Pull Ups
Bootcamp (Fitness)
For Time:
6 Rounds
6 Sumo DLHP 95/65 lbs
9 Lateral Bar Burpees
12 Ring Rows or Assited Pull Ups
