In Gym:
every 90 seconds for 18 rounds:
odd rounds: 3 shoulder press, bar is pulled from the ground
even rounds: 3 heavy front squat, bar is pulled from the rack

At Home:
every 90 seconds for 18 rounds:
odd rounds: 3-8 dumbbell/object shoulder press –or– atomic pushup
even rounds: 3-10 dumbbell/object front squat –or– single-leg squat

Compare all results to December 5, 2020.

In Gym:
as many rounds as possible in 20 minutes
12x dumbbell burpee @ 100/70-lbs.
16x walking lunge @ 50/35-lbs.
20x anchored strict sit-up

At Home:
as many rounds as possible in 20 minutes:
12x dumbbell/object burpee –or– 100x mountain climber
16x dumbbell/object walking lunge
20x anchored strict sit-up

In Gym:
“21.1”
as many repetitions as possible in 15 minutes, stopping if you finish:
1x wall climb
10x double under
3x wall climb
30x double under
6x wall climb
60x double under
9x wall climb
90x double under
15x wall climb
150x double under
21x wall climb
210x double under

At Home:
“21.1”
as many repetitions as possible in 15 minutes, stopping if you finish:
1x inchworm walkout
10x lateral hop
3x inchworm walkout
30x lateral hop
6x inchworm walkout
60x lateral hop
9x inchworm walkout
90x lateral hop
15x inchworm walkout
150x lateral hop
21x inchworm walkout
210x lateral hop

In Gym:
three rounds for time:
400m run
500m row
100m farmer’s carry @ 100/70-lbs.

At Home:
three rounds for distance:
run five minutes
2-minute farmer’s hold –or– 1-minute plank hold

In Gym:
as many rounds as possible in 15 minutes:
21x swing @ 55/35-lbs.
15x wall ball @ 20/14-lbs., 10/9-ft. target
9x (burpee + box jump), 24/20″ platform

At Home:
as many rounds as possible in 15 minutes:
21x dumbbell/object swing –or– 5x inchworm
15x single-arm thruster –or– 15x squat jump
9x (burpee + tuck jump)

In Gym:
“11.3”
as many rounds and repetitions as possible in five minutes:
1x squat clean and jerk* @ 165/110-lbs.

*This movement can be done as a cluster (squat clean thruster).

then, take 10 minutes to work up to a heavy clean and jerk.

Compare results to April 9, 2011.

workout courtesy of crossfit.com

At Home:
as many rounds as possible in 10 minutes:
5x dumbbell/object clean and jerk –or– (5x standing long jump + 5x atomic pushup)
10x sit-up

In Gym:
weighted strict pull-up
1-1-1-1-1-1

then, three rounds, rest exactly two minutes between rounds:
max unbroken kipping pull-up
max unbroken pushup

then, for time:
run one mile –or– 800m run

At Home:
four rounds, rest exactly two minutes between rounds:
30-second hollow hold
max strict pull-up/sheet row/20x superman
max unbroken pushup

then, as many repetitions as possible in five minutes:
burpee

In Gym:
for time:
30x dumbbell front squat @ 100/70-lbs.
500m row
20x dumbbell front squat
500m row
10x dumbbell front squat
500m row

At Home:
for time:
30x dumbbell/object front squat –or– 60x squat
50x bodyweight row
100x mountain climber
20x dumbbell/object front squat –or– 40x squat
50x bodyweight row
100x mountain climber

10x dumbbell/object front squat –or– 20x squat

50 bodyweight row

100 mountain climber

In Gym:
for time:
four rounds:
10x toes-to-bar
20x burpee
–rest two minutes–
four rounds:
10x strict ring dip
20x box jump, 24/20″ platform

At Home:
for time:
four rounds:
10x virtual toes-to-bar
20x burpee
–rest two minutes–
four rounds:
10x dip option
20x tuck jump

In Gym:
five rounds, every minute:
1 snatch pull + 2 power snatch

five rounds, every two minutes:
1 power snatch + 1 overhead squat

five rounds, every three minutes:
1 heavy snatch

At Home:
complete six sets, starting every 90 seconds:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)
8 weighted squat jump

then, complete six sets, starting every 90 seconds:
4-6 per side: dumbbell/object power clean –or– 12 max vertical jump
30-second v-hold

Compare results to January 30, 2021.