4 rounds of:
8/side half kneeling DB overhead press @ 30-25-25-25
10 sec rest
5/side DB row @ 25
60 sec rest

18 min AMRAP:
15 box jumps @ 20"
12 Shoulder to Overhead @ 75
9 toes to bar

6 rounds + 12 box jumps

Front squat 3-3-3-1-1-1-1 @ 85-115-135-155-165-175-185(PR!)

DT:
5 rounds for time:
12 deadlifts @ 105
9 hang power cleans @ 105
6 push jerks @ 105

10:50 PR!

12 Days of Christmas!
(done like the song)
1 clean & jerk @ 135
2 deadlifts @ 135
3 burpees
4 band pullaparts (Rx is pullups but it's hurty)
5 box jumps @ 20"
6 wall balls @ 14 lbs, 9'
7 Russian kb swings @ 16kg
8 ring dips
9 pushups
10 kb RDLs @ 16kg
11 situps
12 front squats @ 135

32:15 (PR!)

6x EMOM:
min 1: 3 seated box jumps @ 24"
min 2: 3 power snatch @ 75

7 min AMRAP:
7 power snatch @ 65
10 wall balls @ 14lbs, 9'
(4 rounds + 4 reps, not my best day)

Some muscle up work

For time:
10-9-8-7-6-5-4-3-2-1
shoulder to overhead (push press) @ 95
box jump
toes to bar

11:30

Front squat 5-3-3-2-2-2-2-2-2-2 @ 85-105-125-135-145-145-155-155-165-175(PR!)

For time:
15-10-5
Power clean @ 105
Front squat @ 105
6:03

2 power snatch @ 65-65-75-75-75-85-95-(105F1)-(105F1)-(105F1)

Karabel:
10 rounds of:
3 power snatch @ 95
15 wall balls @ 14 lbs 9'

15 min cap +22 reps (Technically a PR!)

200 cal bike in 21:21 (100 cals in 10:04)

4x:
10 db bench press @ 2x 30-35-40-45(PR!)
30 sec rest
15 barbell inverted row
30 sec rest

15 minutes of:
* 3 pillars left-up-right-down carry w/ 2x16kg
* 3 pillars right-up-left-down carry w/ 2x16kg
* Some time hanging on a bar
* 5 strict ring dips
(5 rounds of this)

Front squat 3 @ 85-115-135-155-165(PR!)-(170F2)(2-rep PR!)

8 rounds of
max cals in 20 seconds bike
2 min rest

9-8-9-8-7-8-8-8 = 65

Push press 5-5-5-3-2-1 @ 65-85-115(PR Tie!)-125-135(PR!)-145(PR!)

5 rounds of:
20 situps
10 push press @ 65
10 box jumps @ 20"
5 perfect pushups

8:37

200 cal bike in 19:58 (PR!)

Back squat 5-5-3-3-3-3 @ 125-155-175-185-195-205(PR!)

21-15-9
Deadlift @ 155
Barbell-facing burpees

7:53

10 min assault bike (87 cals)
5 min max clean & jerks @ 95 (22)
10 min assault bike (89 cals)

Sumo deadlift 3-3-2-2-1-1-1 @ 125-175-215-235(PR!)-245-265-275(PR!)

Goblet squat 10-5-5-25- @ 16-20-20.5-24kg

10 min AMRAP:
Farmer carry 2 pillars there-and-back, alternate with partner (Sims!)

15 rds @ 2x32kg

Back squat 4 @ 125-155-175-190-200(PR!)

4x:
12/leg goblet reverse lunge @ 16kg
25 Russian swing @ 24kg
30 abmat situps

5 rounds of:
10 db bench press @ 2x 25-30-35-40(PR!)-(45F)
10/side bent over row @ 15

15 min AMRAP:
15 cal row
15 toes to bar
15 db push press @ 2x35

3 rounds + 30 reps

3 sumo deadlift @ 125-175-215-225 (technically a PR!)

For time:
30 front squats @ 115 (~4 min)
30 strict press @ 85
~14 min

2x 10/side single leg RDL @ 15-20 lbs

Back squat 7-7-7-4 @ 125-155-175(PR!)-195(PR!)

Deadlift 1/4 + 1, 3-5-5 @ 125

For time:
100 cal bike (9:57)
+
5 rounds of:
20 squats
20 Russian kb @ 24kg
20 pushups
20 situps
(16:41)
+
100 cal bike (11:22)

38:00

6 min EMOM:
2 hang squat clean @ 125

3 min AMRAP db hang power clean @ 2x35 (42)
3 min rest
3 min AMRAP db thruster @ 2x35 (21)
3 min rest
3 min AMRAP db hang squat clean thruster @ 2x35 (17)

42+21+17 = 80 reps

For time:
84 cal bike
25 power snatch @ 55
42 cal bike
25 power snatch @ 55
21 cal bike
25 power snatch @ 55

23:44

4x:
3 seated-to-standing rope pulls
10 ring dips (some strict, mostly banded)

For time:
25 burpee box jumps @ 20"
50 shoulder to overheads (push press) @ 65
25 burpee box jumps

9:38

Power clean 3-3-2-2-2-2 @ 85-115-135-145-155-160(PR!)

6/side back rack barbell split squat @ 65-35-35-35

"The Lotz"
8 min AMRAP
5 squat cleans @ 95
10 cal bike

4 rounds + 9

200 cal bike in 20:40

5 front squat @ 85-115-135-150(PR!)

4 rounds of:
10 db floor press @ 20-25-30-35 lbs
10 sec rest
10/side alternating hammer curls @ 20-25-30-35 lbs
60 sec rest

4x every 5 min:
15 db push press @ 2x25 lbs
15 cal row
15 db hang cleans @ 2x25 lbs
15 toes to bar

3:25, 3:13, 3:12, 3:10

9 min EMOM:
2 hang squat clean @ 105

3x10 RDL @ 65 w/ 60 sec rest

8 min AMRAP:
21 Russian kb @ 24kg
15 goblet squats @ 24kg
9 lateral burpee over kb

2+36

Some pullups, some of them weighted @ 5 lbs

40-30-20-10
pushups
situps
squats

11:18

Hang squat snatch 3-3-2-2-2 @ 55-75-80-85-90

Chill assault bike - 51 cals in ~6:20

6x EMOM:
min 1: 3 front squats @ 85
min 2: 3 box jumps @ 20"

4 rounds of:
100m 1x24kg suitcase carry
25 Russian kb @ 24kg
25 goblet squats @ 24kg

17:59

Acceleration - stability work

Floor press 5-5-5-5-@ 105
alternating with
20 DB hammer curls (10/arm) @ 20-30-30-30 lbs

3 rounds of:
750m row
25 ft handstand walk
25 toes to bar

21:48

1.1 power clean + squat clean @ 85-115-135-145-155-(160F)

For time:
10-8-6-4-2
* Squat clean @ 105
5-4-3-2-1
* Rope climb

11 min cap (+11 reps left)

Handstand pushup skill work

Then for time:
21-15-9:
Chest to bar pullups
Assault bike

9:08

8 min EMOM:
3 front squats @ 105

10 min AMRAP:
250m row
10 kb cleans (5/arm) @ 16kg
10 single arm kb lunge (5/side) @ 16kg

4 rounds + row + 7

Acceleration - stability work

3k row @ 12:54.2 (PR!)
(2k @ 8:36)

Shoulder press 5-5-3-2-1-1 @ 35-65-85-95-105-110(PR!)

Back squat 5-3-1-5-3-1 @ 145-165-195-155-175-205

RDL 8-8-8-8 @ 85 w/ 90 sec rest

6 min AMRAP:
5 hang squat cleans @ 65
5 burpees
(7 rounds + 0 reps)

200 cal assault bike in 20:28 (PR!)

3x5 jumping bar muscle ups

3x suitcase carry, 65m/arm @ 16kg w/ fatgrip attachment
(holy crap this was hard, working on grip strength)

8 min EMOM:
3 front squat @ 105

5 min rest

5 min EMOM:
2 power cleans @ 115

5 min rest

5 min AMRAP:
1 power clean @ 95
2 front rack lunges @ 95
3 front squats @ 95
(10 rounds + 1 rep)

Acceleration - stability work

4 close grip bench press @ 105-105-105-115-115

15 min AMRAP:
10 toes to bar
15 pushups
400m row

4 rounds + 25 reps + 89m

Power clean 5-3-1-1-1-(F)-1-(F)-(F)-(F) @ 85-115-135-145-155-(165)-165-(170)-(170)-(170)

4 rounds of:
5 power clean @ 105
10 step ups @ 18"
15 wall balls @ 14lbs, 9'

7:02

10 min max cal assault bike (108)

4 rounds for time:
400m row
15 pushups
15 situps

12:02

200 cal bike in 24:08

3 rounds of:
12-9-6
* Deadlift @ 125-145-165
* DB box step overs @ 2x20 lbs
w/ 3 min rest between rounds

18:46

Acceleration - stability work

Snatch tech work

Then for time:
1k row
+
3 rounds of:
10 power snatch @ 65
10 toes to bar
10 overhead squat @ 65
10 toes to bar
+
1k row

21:07

1 squat clean + 1 hang power clean + 1 push jerk + 1 split jerk
@ 85-115-135-(145F)-140-145

1-2-3-4-5-6-7-8-9-10
Double DB front squats @ 2x35 lbs
Burpee over bar

50 cal bike w/ 10 squats every 2 min (start w/ squats)
5:21

70 cal row w/ 5 burpees over rower every 2 min (start w/ burpee)
7:09

Muscle up skill work

Nate:
20 min AMRAP:
2 (bar) muscle ups
4 handstand pushups
8 Russian kb swings @ 24kg

10+0 (technically a PR!)

Acceleration!

Pro Agility: 5.06, 5.05, 5.15, 5.05
Tennis ball drop: 15 feet

5 push jerk @ 85-105-105
3 split jerk @ 105-115-120
1 push jerk + 1 split jerk @ 120-125-125-125-125

12 min AMRAP
3-6-9-12-15...
* handstand pushups
* wall balls @ 14 lbs, 9'
* American kb swing @ 16kg

4 rounds + 8 handstand pushups

Acceleration!

Pro Agility: 4.88, 4.86, 5.01, 4.95

Bench press 5-3-3-3-3-3 @35-85-115-115-115 w/ 10 ring dips in between (small band)

3 rounds of:
20 db burpee deadlifts @ 2x35 lbs
60 seconds bike
10 db box stepover @ 2x35 lbs, 20"

2 rounds + 12 reps in 15 min cap

Front squat 5-3-3-5-5-5 @ 35-85-115-135-135-135

Squat clean 3 @ 85-115-125-125

15 min AMRAP:
15 hang power cleans @ 75
15 push jerk @ 75
15 pullups @ 75

4+20

Handstand hold work
* wall
* free standing

Handstand walk work

5x every 3 min:
12 cal bike
max wall balls in remaining time @ 14 lbs 9'

137 wall balls (25-56-83-109-137)

Squat clean 2-2-1-1-1-1-1 @ 65-85-115-115-125-135-135

3 rounds of:

3 minutes:
* 12 cal row
* 20 seconds hard bike
* max shoulder to overhead (push press) @ 55

1 min rest

?-21-25 S2OH

Acceleration!

Pro Agility: 5.06, 5.13, 5.03, 4.99

5 deadlift @ 35-125-175-205-225-225-225-225

10 min AMRAP:
15 ring dips (1 round strict, 2 rounds small band)
30 pistols (15/leg), sit into thick band
15 situps

2+8

5 push press @ 65-85-115(PR!)
4 push jerk @ 115-115-115
3 split jerk @ 115-125-135

21-15-9
Squat clean @ 75
Burpee box jumps @ 20"

14:14

1 hang squat clean @ 85-115-135-145-155(PR!)-160(PR!)-165(PR!)

3 min rounds until failure:
5-7-9-11-13... power snatch @ 65
10-12-14-16... wall ball @ 14 lbs, 9'
5-7-9-11-13... toes to bar

4 rounds + 0 reps

Then some rope pullups and some legless rope climbs

3x 5 tall jerk @ 35
3x 5 jerk balance @ 35
3x 2+1 push jerk + split jerk @ 85-105-105

30 power cleans @ 75
10 burpees
25 front squats @ 75
10 burpees
20 thrusters @ 75
10 burpees
9:05

Acceleration!

Pro Agility: 5.15, 5.10, 4.90, 5.01
Tennis ball drop: 14 feet

6 rounds of:
min 1: 7 banded pullups
min 2: 8 strict press @ 55 lbs

5 rounds for time of:
10 step ups
16 db snatches @ 25 lbs
10 pike pushups

200 cal bike in 22:18 (PR!)

6x every 90 sec:
1 squat clean @ 105
1 hang power clean @ 105
1 front squat @ 105

15 min AMRAP:
40 double unders
15 pushups
20 Russian kb swing @ 16kg

6 rounds + 55 reps

For time:
1k row
100 seconds bike sprint
800m row
80 seconds bike sprint
600m row
60 seconds bike sprint
400m row
40 seconds bike sprint
200m row
20 seconds bike sprint

20:00

Glen:
For time:
30 clean and jerks @ 95
1 mile run
10 rope climbs
1 mile run
100 burpees

49:50, technically a PR!

Acceleration!

Pro Agility: 5.13, 5.08, 5.18, 5.10
Tennis ball drop: 13 feet

3 rounds of:
min 1: 12 db snatch @ 35lbs
min 2: 10 toes to bar
min 3: 12 db shoulder to overhead @ 35lbs
min 4: 10 chest to bar pullups

skipped the rest of the workout. legs tired.

Margarita:
30 minutes AMRAP:
20 back squats @ 65
20 kb swing @ 16kg
40 double unders
600m run
40 double unders
20 deadlift @ 125
20 cal bike

2 rounds + 80 reps

5 deadlift @ 125-175-225-250(PR!)

4 pillar handstand walk
+
4 rounds of
10 cal row
8 burpees over rower
6 thrusters @ 95
+
0.5 pillar handstand walk
(capped at 20 min, 2nd handstand walk was prescribed as 4 pillars)

Acceleration!

Pro Agility: 5.36, 5.33, 5.25, 5.10

Max handstand walk (~8 ft lolz)

3 rounds of:
15 toes to bar
5 power snatch @ 95
20 pushups
5 overhead squat @ 95

500m row for time (1:49.7 PR Tie!)

Then 16 min AMRAP:
8 hang power clean @ 95
8 push jerk @ 95
400m run

4 rounds + 16 reps

Back squat 5-5-3-20 @ 35-85-125-145(PR!)

20 min AMRAP:
10 box jumps
25 wall balls
10 ring dips

5 rounds + 4 reps

2 deadlift every 1:30 @ 225-240-240-240-240-240

Wilbur:
In 6 min:
21-15-9:
toes to bar
handstand pushups
(Cap +33)
3 min rest
In 6 min:
5 rounds of:
2 pillar handstand walk
12 hang squat snatch @ 55
(Cap +47)

Acceleration!

Pro Agility: 5.25, 5.20, 5.08, 4.96
Tennis ball drop: 12 feet

For time:
27-21-18
Bar facing burpees
Thrusters @ 55
Row cals
+25 double unders after each round

22:38

Max broad jump - 7'5" (PR?)

Degloved:
4 rounds for time:
3 bar muscle ups
250m row
6 chest to bar pullups
250m row
9 toes to bar

23:08

Karen on the Run
3 rounds of:
50 wall balls, 14 lbs 9'
20 cal bike
100 double unders
400m run

29:34

3 rounds of:
10 wall handstands
30 sec free stand handstand hold (attempt)
1 pillar handstand walk

saSQUATch:
15 minutes AMRAP:
600m run
5 squat snatch @ 95
4 CTB pullups

2 rounds + 601

Bench press 5-3-[6-4-5-5] @ 35-85-[115-125-125-125] <- 10 cal row in between sets

OCD Nightmare
5 rounds of:
123m row
7 toes to bar
13 American kb swings @ 16kg

8:30

1 mile run
2k row
100 cal bike

28:58

Every 90 seconds:
1. 6 Pendlay row @ 85
2. 6 Kneeling strict press @ 65

2 rounds of:
2 min bike (cals) 19-21
2 min max pushups 32-37
1 min rest
2 min bike (cals) 21-23
2 min max V-ups 38-47
1 min rest
2 min bike (cals) 20-22
2 min max SDHP @ 55 25-30
1 min rest

(335 total)

Back squat 5-5-5-20 @ 35-85-125-140 (PR!)

21-15-9
Power snatch @ 65
Row (cals)

Then w/ no rest:
9-12-15
Pullups
Power clean @ 65

15:53

10 min AMRAP:
10 wall balls, 14lbs 9'
200m run
10 box jumps 20"
(4+10)

2 min rest

10 min AMRAP:
8 cal bike
15 toes to bar
20 double unders
(4+4)

2 min rest

10 min AMRAP:
40 air squats
500m row
4 rope climbs
(1+224)

Accumulate 100 shoulder taps

JT
For time:
21-15-9
Handstand pushups
Ring dips
Pushups

20:34 PR!

Tall split jerk 3-3-3-3-3-3 @ 65

5 rounds of:
9 deadlifts @ 95
6 front squats @ 95
3 push press @ 95

5:40

Back squat 10-5-5-20 @ 35-85-115-135(PR!)

30 dumbbell clean & jerk @ 2x35 lbs
4:58

3x50 situps
1 min plank between sets

Squat clean 3-3-2-1-1-F-1 @ 65-85-115-13-145-(155)-155

Elizabeth
21-15-9
* Cleans @ 95
* Ring dips

10:16 PR!!

CrossFit Okoboji!

25 min partner AMRAP:
50 cal bike (alternate every 10 cals)
50 synchro squats
25 ball slams (13-12)

4 rounds + 18 cals

2k row in 8:19.4 (PR!)

12 min AMRAP:
6 bar muscle ups
9 ring dips
12 pistols

2 rounds + 0 reps

"Orange Juice"

For time:
600m 60-lb sand bag carry
25 wall balls (14lbs, 9')
50 burpee box jumps (20")
25 wall balls
600m 60-lb sand bag carry

23:52

200 cal bike in 25:49

Back squat 5-5-3-3-3-3 @ 95-125-155-165-175-185

4 rounds of:
400m run
15 box jumps
25 situps

14:17

200 cal bike in 26:34

some PT things

100 cal bike in 13:21

Push jerk 5-3-3-3-3-3 @ 85-105-115-125-125-125

4 rounds of:
6 squat cleans @ 95
12 bar facing burpees

8:00

8 rounds of:
20 seconds work / 10 seconds rest of each of:
kb swings @ 16kg [10-10-10-10-10-10-10-10]
toes to bar [8-8-8-8-8-8-8-8]
kb deadlift high pull @ 16kg [11-11-11-11-11-11-11-12]
goblet squat @ 16kg [8-8-8-8-8-8-8-9]

Then accumulate 4 min of L-sit, +10 squats every break

Back squat 5-5-20 @ 85-105-125(PR!)

3x every 5 minutes:
600m row
30 kb snatches @ 16kg
max reps box jumpovers (24")
8-6-5

3 hang squat clean @ 65-95-95-95-95

5 rounds of:
10 hang power clean
20 box jumps
30 abmat situps

12:08

"Panic Breathing"

For time with Sims:
2 rounds of:
500-400-300-200-100m row while partner holds 2x16kg kettlebells in the front rack position
5 burpee penalty for every kettlebell drop

22:00 (55 burpees)

8 min EMOM:
3 push jerk w/ 2 sec pause on dip @ 85-85-85-95-95-95-105-105

For time:
400m run
30 thrusters @ 65
400m run
20 thrusters
400m run
10 thrusters

12:00

1000m row (4:25.8)
2 min rest
1000m faster row (4:13.1)

50 handstand pushups, strict w/ 2 abmats
30 double unders every time you come off the wall
10-7-5-7-8-7-6

3 rounds of:
10 barbell hip thrusts @ 85
10/leg Romanian deadlift @ 20 lbs

10 rounds of:
5 deadlift @ 105
10 pushups
15 wall balls @ 14 lbs 9'

16:39

Workout #2:

200 cal bike in 26:31
(100 cal @ 13:27)

10 min EMOM:
3 halting snatch deadlift + 1 hang snatch w/ 3 second catch pause @ 75

15 min AMRAP:
20 alternating DB snatch @ 35 lbs
15 box jump overs, 20"
10 chest to bar pullups

3 rounds + 25 reps

2 shoulder press + 2 push press + 2 push jerk @ 65-75-85-95-(105F1)-100

For time:
10-8-6-4-2 Overhead squat
2-4-6-8-10 Chest to bar pullups
2-4-6-8-10 Toes to bar

7:59

Bike 50 cals in 6:58

3 push press @ 85-85-85-95-95

2 push jerk @ 100-100-105-105-105

3 deadlift @ 125-175-205-205-215-225-240

Then, with 2x12kg kbs:
10-9-6-4-2
Thrusters
Burpee deadlifts
Reverse suitcase lunges per leg

9:41

8x EMOM:
1 hang power snatch + 1 hang squat snatch @ 85

5 rounds of:
30 double unders
20 deadlifts @55
10 power snatch @55

Murph!

**With 14 lb weight vest**

1 mile run

Then however you want to break it up:
100 pullups
200 pushups
300 squats

1 mile run

62:10, PR! first time w/ a vest!

For time:
2000m row
8:25.4 PR!

16 min AMRAP:
100 double unders
25 kb swings @ 24kg
20 burpees to 6" target

3 rounds + 0 reps

Hang power snatch 3-3-1-1-1-F @ 55-75-85-95-100(PR!)-(105F)

For time:
10 squat snatch @ 75
20 pullups
15/side pistols
20 pushups
10 squat snatch @ 75

8:29

3x every 11 minutes:
250m row
40 double unders
20 cal bike
40 situps
20 cal bike
40 double unders
250m row

Partner workout w/ Matthew:

Hotshots 19:
6 rounds each of:
30 squats
19 power cleans @ 95
7 pullups (switched to ring rows halfway through)
400m run

Annie:
50-40-30-20-10
Double unders
Situps
6:24

DT:
5 rounds of:
12 deadlift @ 105
9 hang power cleans @ 105
6 push jerks @ 105
10:56 PR!!

4x AMRAP:
60s bench press @ 105 [8-11-11-11]
60s row [14-13-15-14]
60s Russian kb @ 16kg [36-37-39-38]
2 min rest

247 total

"De la Cedra"
800m run
25 burpees
800m run
20 snatches @55
800m run
25 American kb swings @16kg

18:22

Power clean 3-2-2-1-1-1-F-F-F-F @ 85-115-125-135-145-155-(160)-(160)-(160)-(160)

21-15-9
chest to bar pullups
burpees

8:29

Push press 5-5-3-3-3-3 @ 35-65-85-95-105-115

20 min AMRAP:
200m run
20 sumo deadlift high pull @55
12 handstand pushups

3 rounds + 200m + 3 reps

Max strict pullups - 7

10 rounds of:
7 calories bike
15 Russian kb swing @ 16kg
10 ring dips

24:18

200m run
30 thrusters @55
5 burpee over bar
400m run
20 chest to bar pullups
5 burpee over bar
800m run
10 barbell rollouts
5 burpee over bar
400m run
20 pushups
5 burpee over bar
200m run
30 overhead squats @55
5 burpee over bar

24:23

5 bench press @ 85-95-105-110-115-120(PR!)

5x every 4 minutes:
500m row
15 box jumps @ 20"
max bar muscle ups
2-1-1-1-2

EMOM:
Unbroken pullups
2-4-3-2-3-2

3 weighted dips @ 10-15-20-25-30

10 min EMOM:
30 double unders
10 shoulder to overhead @ 65
(holy crap this was hard)

2 front squat @ 115-125-135-145-155-155

20 min AMRAP:
3-6-9-12-15-...
calories bike
toes to bar

Round of 24 + 5 reps

8 min EMOM:
1.1 Power clean @ 115-125-125-125-135-135-135-145

3 rounds of:
35 cal bike
20 hang power clean & jerk @ 65

15:35

For time:
100 double unders
80 lunges
60 kb cleans @ 16kg
40 wall balls
20 situps
40 wall balls @ 14 lbs, 9'
60 kb cleans @ 16kg
80 lunges
100 double unders

21:13

1 power snatch + 1 squat snatch + 1 overhead squat @ 35-55-75-80-85-90-90

21-15-9
calories row
toes to bar
squat snatch @75

15 min cap w/ 22 reps left

12 min EMOM:
2 clean grip deadlift + 1 power clean @ 85-85-85-85-115-115-115-115-125-125-135-145

5 min AMRAP:
10 power cleans @95
5 burpee box jump overs
[3 rounds + 2 reps]

2 min rest

5 min AMRAP:
5 power cleans @ 105
5 burpee box jump overs
[4 rounds + 1 rep]

2 min rest

5 min AMRAP:
3 power cleans @ 135
5 burpee box jump overs
[4 rounds + 0 reps]

For time:
30 cal row
30 front squats @95
20 cal row
20 front squats
10 cal row
10 front squats

10:33

3 rounds of:
20 sec hollow hold
10 sec rest
20 sec suitcase hold
10 sec rest
20 sec Russian twist
10 sec rest
+1 min plank between rounds

+some stretching

Deadlift 6-6-6-6 @ 215-215-215-225(PR!)

3x every 4 minutes:
30 deadlifts @ 95
15 lateral burpees over barbell
2:01
2:17
2:14

Pullups 5-5-5-5-5 @ 4120 tempo w/ small band

400m run
9 warrior makers w/ 20lb dbs
9 pullups + 9 dips w/ small band
400m run
7 warrior makers
7 pullups/dips
400m run
5 warrior makers
5 pullups/dips

3x8 front squats, 40X1 tempo @105

3 rounds of:
25 unbroken wall balls
10 ring dips
20 box jumps
<2 min rest

12:40

Power clean 3-3-3-2-1-1-1-(1F) @ 35-65-85-115-145-145-(150F)

Partner workout w/ Jim:
16 power cleans
32 pullups
16 handstand pushups
then 12-24-12
then 8-16-8
then 12-24-12
then 16-32-16

20 min cap, got 12 reps into the last round

For time:
800m run
10 toes to bar
10 sumo deadlift high pull @55
10 box jumps (20")
400m run
20 ttb
20 sdhp
20 bj
200m run
30 ttb
30 sdhp
30 bj

(19:58)

3x max banded hamstring curls

Some hamstring stretching

5 touch @ go power snatch @ 65-75-75-80-85

12 min AMRAP:
10 hang power snatch @ 65 lbs
10 American kb swings @ 16kg
35 double unders

4 rounds + 10 reps
omg grip so shot

Max unbroken strict pullups (6)

4x [4 min work, 1 min rest]:
20 cal bike
12 db snatch @ 35 lbs
max single arm db push press @ 35 lbs (switch arms each round)
10L - 13R - 16L - 16R = 55

Front squat 10-8-5-3-2-1-1-1-(1F) @ 35-65-85-105-125-140-155-165-(170F)

4 rounds of:
6 double db front squats @ 2x25 lbs
9 pushups
12 double db step overs @ 20", 2x25 lbs

9:16

5 touch and go thrusters @ 35-65-85-95-100(PR!)

Jackie:
1000m row
50 thrusters @ 35
30 pullups

9:44 PR!

7 rounds for time:
10 deadlifts @ 155
20 situps
30 sec double front rack hold @ 2x24kg

15:14

Every 2 min: push jerk 5-5-5-4-4-4-3 @ 85-95-105-115-115-115-125

3 min AMRAP:
10 double unders
3/side kb press @ 16kg
[5+12]

60 sec rest

5 min AMRAP:
20 double unders
5/side kb press @ 16kg
[6+0]

60 sec rest

7 min AMRAP:
30 double unders
7/side kb press @ 16kg
[5+16]

Helen:
3 rounds for time:
400m run
21 kb swings @ 16kg
12 pullups

11:13

3 rounds of:
20 tuck ups
40 flutter kicks

Deadlift 5-5-3-1-(1F)-1-1 @ 125-175-215-245-265-(285F)-265-245

[1/2 deadlift + 1 deadlift] 5-5-5 @ 125

4x EMOM:
min 1: max cal row [15-12-13-14]
min 2: max handstand pushups [4-5-4-6]
min 3: max box jump [18-20-17-18]
min 4: hang power clean @ 65 [25-22-21-24]
min 5: rest

238 total

200 cal bike
26:00

Angie:
100 pullups (11:02)
100 pushups
100 situps
100 squats

24:45 PR!

8 min AMRAP:
10 cal bike
10 thrusters @ 55
8 box jump over @ 20"
[3 rounds + 9 reps]

60 sec rest

6 min AMRAP:
8 cal bike
8 thrusters
6 box jump overs
[3 rounds + 0 reps]

60 sec rest

4 min AMRAP:
6 cal bike
6 thrusters
4 box jump overs
[3 rounds + 0 reps]

4x EMOM:
min 1: 1 rope climb
min 2: 4 push jerks @ 85-95-105-105

13 min AMRAP:
6 push jerks @ 115
2 rope climbs

5 rounds + 0 reps

Deadlift 5-5-3-2-(1F) @ 125-215-245-270-290-(305F)

Deadlift 3-3 @ 220

60 sec assault bike sprint -- 22 calories

Shoulder PT

5 rounds for time:
Double unders 100-80-60-40-20
Situps 50-40-30-20-10
10 strict pullups
125m row sprint

20:53

Back squat 5-5-3-1 @ 85-135-155-175

There was a metcon. I quit 31 wall balls into it because I was light-headed.

Deadlift 5-5-3-2-1-1 @ 175-215-245-265-285-300

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

2x5 Romanian deadlift @ 125
2x5 barbell row @ 85
2x5 chinups
2x5 good mornings @ 85

20 min EMOM:
min 1: 12 cal row
min 2: 11 burpees

3 rounds of:
10 slow pike-ups on rower
10 pushups @ 31x1 tempo

Bench press 5-3-3-3-3-3 @ 65-85-105-120-130(PR!)-135(PR!)

10 min AMRAP:
2/side kb snatch @ 16kg
2 ring dips
4/side kb snatch
4 ring dips
6/side kb snatch
6 ring dips
[3 rounds + 6 reps]

3 rounds of:
20 single leg hip thrust R
20 single leg hip thrust L
60 sec glute bridge

Power clean 5-3-3-3-3 @ 85-115-135-145-155(PR!)

3 rounds of:
10 front squats @ 95
15 pullups (yay no longer injured!)
20 box jumps (20")

10:27

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285

Speed deadlift 3-3-3 @ 235 w/ 2 min rest

2x5 Romanian deadlift @ 135
2x5 barbell row @ 85
2x5 chinups
2x5 good morning @ 85

100 cal bike in 10:43

Grace:
30 clean & jerks @ 95
4:51

6 rounds of:
1 min bike @ 55+ RPM
some shoulder PT

6 back squat @ 85-115-145-160-170(PR!)

3 rounds of:
30 wall balls
25 cal bike
30 box jumps

20:22

8 min AMRAP:
200m run
7 up downs
7/side kb snatch @ 16kg
[3+60m]

3 min rest

8 min AMRAP samesies
[3+90m + not quite pukey]

3 min rest

3x:
60s hollow hold
60s Russian twist
30s glute bridge hold left
30s glute bridge hold right

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-260-270

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

3x5 Romanian deadlift @ 85-115-115
3x5 barbell row @ 85
3x5 chinups
3x5 good mornings @ 85

10 min EMOM:
5 snatch grip deadlift @ 115-115-115-135-135-135-135-115-115-115

Christine:
3 rounds of:
500m row
12 bodyweight deadlifts (155)
21 box jumps (20")
13:39 (First time! PR!)

15 min AMRAP:
250m row
10 hang power clean @ 85 lbs
10 goblet squats @ 12kg

5 rounds + 0 reps

Back squat 5-5-5-3-1-1-1-1 @ 35-85-135-165-185-205-215-220(PR!)

5 min max wall balls @ 14 lbs, 9' [86]
2 min rest
5 min max cals row [64]
2 min rest
5 min max power snatch @ 95 [16]

=166

5 rounds of:
400m run
15 push jerks @ 65
14:18

Deadlift 5-3-3-3-3-3 @ 155-205-235-250-250-250

Speed Deadlift 3-3-3 @ 205 w/ 2 min rest

2x5 power shrugs @ 160
3x5 Romanian deadlift @ 85
3x5 barbell row @ 55
3x5 good mornings @ 55
1x5 banded chinups
2x5 chinups

10 min EMOM:
1 power clean + 3 push jerk @ 105

Then 5 rounds:
12-10-8-6-4 Hang power clean @ 65
12 burpees

9:18

Shoulder PT

Bike Erg:
123 cals in 10 minutes
3 min rest
70 cals in 5 minutes

Bench Press 5-3-2-1 @ 85-115-125-135

Fight Gone Bad
3x AMRAP, 60 seconds each movement:
Wall balls @ 14lbs, 9' -- [25-22-22]
Sumo deadlift high pull @ 55 -- [20-?-15]
Box jumps (20") -- [15-?-13]
Push press @ 55 -- [26-?-19]
Calories row -- [12-11-13]
Rest

Total per round - 98-87-82 = 267 PR!

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285(PR!)

Speed Deadlift 5x3 @ 235 w/ 120 sec rest

3 rounds of:
8 Romanian deadlift @ 65
8 Barbell row @ 65
8 band chinups
8 good mornings @ 65
2 min rest

8x:
250m row
10 box jumps @ 20"
5 strict handstand pushups to 1.5 abmats

20:37

Deadlift 5-3-3-2-1-1-1 @ 125-155-185-215-245-260-270

6x 3 deadlift @ 220 w/ 90-120 sec rest

8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65

3 jerk @ 85-115-125-135-145(F2) (2-rep PR!)

10 min AMRAP:
7/side kb snatch @ 16kg
30 double unders

6 rounds + 14 reps

5x AMRAP:
minute 1 - max box jumps @ 24" (18-14-18-17-19)
minute 2 - rest
minute 3 - max cals bike (13-12-12-12-12)
minute 4 - rest
minute 5 - max wall balls @ 14lb, 9' (23-23-22-23-24)
minute 6 - rest

Back squat 5-5-3-3-3 @ 85-135-165-185-200(PR!)

4 rounds of:
16 kb walking lunges @ 16kg
8 cal row
5 CTB negatives
45 sec rest

10:43

Bench press 6 @ 65-95-105-110-115(PR!)

4x AMRAP:
40 sec handstand pushups (4-5-3-4)
20 sec rest
40 sec kb sumo deadlift high pull @ 24kg (12-14-13-15)
20 sec rest
40 sec muscle up from knees (5-5-5-5)
20 sec rest

Deadlift 5-5-3-2-2 @ 125-175-215-235-250

8x 3 deadlift @ 205 w/ 90 sec rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

5 rounds for time:
10/side kb snatch @ 16kg
15 lateral burpee over kb
15:42

3x for quality:
15 plate good mornings
15 band pullaparts

Push press 12 @ 65-75-85-95

Then 2 rounds of:
12-9-6
Hang power clean @ 65
Ring dip
2 min rest between rounds

3:58 / 4:33

Deadlift 5-5-3-2 @ 125-175-215-235

8x3 deadlift @ 195 w/ 90s rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

12 back squat @ 85-95-105-115 w/ 2.5 min rest

Then 12 minute AMRAP:
5 strict pullups
10 wall balls @ 14lb, 9'
20 double unders

7 rounds + 1 rep

5x every 4 minutes:
15 Russian kb swing @ 16kg
15 burpees
15 toes to bar

Then 3 rounds of (for quality):
10 ring pushups
10 band face pulls
5/side Turkish getups
30 sec chinup hang

5x EMOM:
minute 1 - 14 cal bike
minute 2 - 20 wall ball @ 14lb, 9'
minute 3 - 20 Russian kb swing @ 16kg
minute 4 - 40 double unders
minute 5 - rest

Squat clean 5-3-2-1-1-1-1-(F) @ 85-105-115-125-135-145-155-(165)

Then 10 min AMRAP:
200m run
8 hang squat cleans @ 105

3 rounds + 200m

Team workout w/ Pam!

4 sets:
60 sec - max cals row (15-17-15-17)
60 sec - rest
60 sec - max Russian KB swing @ 24kg (23-23-24-26)
20 sec - rest
60 sec - max plate ground to overhead @ 25lb (18-19-17-18)
20 sec - rest
60 sec - max in-place forward lunge @ 16kg (20-22-20-26)
20 sec - rest

Rope climb tech work

Then for time:
500m row
40 step ups @ 20"
20 updowns
500m row
10 rope climbs
500m row
20 updowns
40 step ups @ 20"
500m row

25:10

Back Squat 4 @ 85-115-135-175-190(PR!)

4x EMOM:
min 1: 24 Russian kb swings @ 16kg
min 2: 15 wall balls @ 14lbs, 9'
min 3: 4 strict pullups