Buy-In: 600m Run
5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Farmers Carry
Cash-Out: 600m Run
Dumbbell: 50/35
Box: 24/20
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (115/85)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
Team of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike
…
Climb By 3’s Each Round
Athletes switch after completing a full round
Power Snatch
Build to a Moderate Set of 3
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (95/65)
Buy-In: 15 Clusters (115/85)
3 Rounds:
21/15 Calorie Row
15 Pull-ups
Cash-Out: 15 Clusters (115/85)
Strict Press
5 Sets of
5 Strict Press*
*Increasing in weight each set
AMRAP 12
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders
On the 5:00 x 5 Rounds:
7 Deadlifts (155/105)
20 Alternating Jumping Lunges
7 Deadlifts (155/105)
200Meter Shuttle Runs
For Time:
21 Push Presses (95/65)
5 Rounds of “Strict Cindy”
15 Push Presses (95/65)
3 Rounds of “Strict Cindy”
9 Push Presses (95/65)
1 Rounds of “Strict Cindy”
*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Power Snatch
AMRAP 15:
60 Double Unders
20 Toes to Bar
5 Hang Power Snatches (95/65)
5 Overhead Squats (95/65)
Erin's Birthday Workout
For Time:
10-20-30-40-50
Calorie Bike/Row
Unbroken American Kettlebell Swings (53/35)
*Every break from kettlebell swings, 5 burpees at the end of the workout*
Barbell Complex
Build to a Heavy Complex
1 Power Clean
2 Front Squats
3 Push Jerks
For Time:
10 Power Cleans (115/85)
50 Air Squats
10 Front Squats (115/85)
50 Air Squats
10 Push Jerks (115/85)
50 Air Squats
10 Clusters (115/85)
Strength
On the 1:30 x 6
8 Bench Press
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24"/20″)
5 rounds:
1 Minute Row Calorie
1 Minute Power Clean (115/85)
1 Minute Ab-Mat Sit Ups
1 Minute Rest
3 Rounds:
100′ Walking Lunge
20 Slam Balls (20/10)
100′ Walking Lunge
20 Slam Ball Squats (20/10)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Bike
5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 65/45
Weight 2: 75/55
Weight 3: 95/65
Weight 4: 115/85
Weight 5: 135/95 (AMRAP)
For Time:
1,500 / 1,200 Meter Row
35 Lateral Barbell Burpees
20 Deadlifts (185/135)
35 Lateral Barbell Burpees
1,500 / 1,200 Meter Row
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Bike Erg
6 Push Presses
*Build in Push Press Weight*
Power Clean
Build to a Heavy Complex
1 Hang Power Clean
1 Power Clean
Kobe Bryant WOD
AMRAP 20:
5 Power Cleans (135/95)
8 Box Jumps (24/20)
24 Wall Balls (20/14)
Strict Pull-ups
Max Unbroken Set
“The CrossFit Total”
Strict Press
Build to a Heavy Single
Back Squat
Build to a Heavy Single
Deadlift
Build to a Heavy Single
5 Rounds:
25 Kettlebell Swings (53/35)
200′ Single Arm Farmer’s Carry (53/35)
20/15 Calorie Row
100′ Walking Lunge