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CrossFit
Make friends & get into the fittest shape of your life.
In Gym
five rounds for time: 200m run 6x clean and jerk @ 185/125-lbs.
In Gym
back squat 3-3-3-3-3 Begin each round every 3.5 minutes. then, two sets for quality: 10x pause back squat @ ½ heaviest weight lifted today 20x squat jump @ 50/35-lbs.
In Gym
four rounds for time: 25x toes-to-bar 25x box jump, 30/24" platform
In Gym
for time: 1000m row 50x wall ball @ 20/14-lbs, 10/9-ft. target 750m row 35x wall ball 500m row 20x wall ball
In Gym
as many rounds as possible in 11 minutes: 10x push press @ 115/85-lbs. 7x hang power snatch then, take 10 minutes to build up to a heavy hang squat snatch.
In Gym
deadlift 10-7-5-5-5-5-5 Begin each round every three minutes. then, three sets for quality: 1-minute handstand hold 2-minute plank hold
In Gym
for time: 24-21-18 pull-up burpee front squat @ 115/75-lbs.
In Gym
shoulder press 5-5-5-5-5 Begin each round every three minutes. then, four three-minute rounds: 16x box jump, 24/20" platform 8x dumbbell shoulder press @ 100/70-lbs. max pushup in remaining time
In Gym
five rounds for time: 3x rope climb, 15-ft. 20x step-up, 24/20" platform @ 50/35-lbs. *Upon completing the fifth round, rest exactly one minute, and then run one mile.
In Gym
back squat 5-5-5-5-5-5 Begin each round every 3.5 minutes. then, two sets for quality: 20x weighted back rack lunge @ medium weight 20-30x hollow rock
In Gym
three rounds for time: 800m run 20x strict ring dip 50x sit-up
In Gym
“Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up
In Gym
every minute, on-the-minute, for 20 minutes: minutes 1-10: hang power snatch + power snatch minutes 11-20: 2 power clean
In Gym
as many rounds as possible in 20 minutes: 100m farmer's carry @ 100/70-lbs. 20x dumbbell lunge @ 50/35-lbs.
In Gym
for time: 60x burpee 45x push jerk @ 135/95-lbs. 30x front squat 15x ring muscle-up
In Gym
five rounds for time: 200m run 50x double under 21/18 calorie row
In Gym
10 one-minute rounds; rest exactly one minute between rounds: 2x wall climb 4x deadlift @ 275/205-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target
In Gym
three rounds for time: 500m row 15x hang squat clean @ 135/95-lbs.
In Gym
for time: 18-15-12-9-6-3 burpee pull-up dumbbell push press @ 100/70-lbs.
In Gym
back squat 10-7-5-3-3-3-3 Begin each round every 3.5 minutes.
In Gym
five rounds for time: 12x power snatch @ 95/65-lbs. 12x box jump, 30/24" platform 200m run then, take 10 minutes to build up to a heavy power snatch single.
In Gym
for time: 50-ft. handstand walk --or-- 5x wall climb 25x toes-to-bar 50-ft. handstand walk --or-- 5x wall climb 50x single-arm snatch @ 50/35-lbs. 50-ft. handstand walk --or-- 5x wall climb 25x toes-to-bar 50-ft. handstand walk --or-- 5x wall climb
In Gym
In Gym: as far as possible in 17 minutes: 40x burpee 40x front squat @ 155/105-lbs. 30x burpee 30x front squat 20x burpee 20x front squat 10x burpee max reps front squat
In Gym
push jerk 3-3-3-3-3 *Begin each round every two minutes. split jerk 2-2-2-2-2 *Begin each round every two minutes.
In Gym
three rounds for time: 60x double under 40x single-arm overhead lunge @ 50/35-lbs. 20x toes-to-bar
In Gym
in teams of two, for time: 75x squat clean @ 135/95-lbs. 100-calorie row 150x hand-release pushup *Only one person may work at a time on the squat cleans. When the squat cleans are complete, break up the remaining row and hand release pushups in any way. Both partners may work at the same time on these movements. One rowing machine per group. At Home: 40x squat clean --or-- clean option 800m run 75x hand-release pushup
In Gym
10 rounds for time: 2 rope climb, 15-ft. 200m weighted medicine ball run @ 20/14-lbs.
In Gym
overhead squat 3-3-3-3-3-3 *Begin each set every three minutes. pause back squat @ medium weights 10-10-10 *Begin each set every 2.5 minutes.
In Gym
for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 165/115-lbs. *After each set, complete two wall climbs
In Gym
for time: 25-20-15-10-5 ring dip sit-up box jump, 24/20" platform
John D.
Member since 2023
Samantha E.
Member since 2023
