Wods

2020-12-02

CrossFit

CrossFit Q

"Jerk Snatcher”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
JerkSnatcher (Time)
30 Power Clean and Jerk 95/65
30 Power Snatch

Level 2 - 65/45

2020-12-01

CrossFit

CrossFit Q

"The Pinch"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
7 rounds:

Sport(RX)
45 sec march in place plate pinch-25/15 lb
10 Plate Sit-ups
10 Plate Squats

Fitness: reduce load or time
Competitor(RX+)-45/25

* Sit-ups and Squats are done with one Plate

2020-11-30

CrossFit

CrossFit Q

"Mutha"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
McGhee (AMRAP - Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

2020-11-29

CrossFit

CrossFit Q

"Ho Ho Ho”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min
25 Wall Balls (20/14 lb.)
7 Burpee Box Jumps
5 Alt. KB TGUs
35/18
Strongman/Woman
Metcon (Weight)
5 reps Back Squats + Max Barbell Back-rack Hold (Men: Body weight/Women: 0.75 Body weight)

2020-11-28

CrossFit

CrossFit Q

"Full Throttle”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
In Partners:

Row /Run 2k
While one person is working, the other person is holding the
Barbell at the top of a Deadlift

100 Deadlifts (155/115 lb.)
While one person is working, the other person is hanging on the Pull-up Bar

100 Double DB Ground-to- overheads (Devil’s Presses sans Burpees) (25/15 lb.)
While one person is working, the other person is holding a Handstand

2020-11-27

CrossFit

CrossFit Q

"HWPO”
Warm-up
A. Dynamic Movement
B. Hip Shoulder Prep
B. Wod Prep
CrossFit
Squat Clean and Jerk (3-3-3-3-3)
Climbing to a heavy 3
Metcon (Time)
15 Squat Cleans (115/75 lb.)
15 Push Jerks
15 Power Cleans
15 Clean & Jerks

* Scale load as needed.

2020-11-26

CrossFit

CrossFit Q

"Thankful"
CrossFit
5k Run (Time)
Max Effort 5k Run

2020-11-25

CrossFit

CrossFit Q

"Break the Chain"
Warm-up
A. Dynamic Mobility
B. Wod Prep
Strongman/Woman
Metcon (No Measure)
3 x 30 Plank DB Under the body pass throughs
CrossFit
Metcon (AMRAP - Reps)
AFAP in 9 min.

Sport(RX)
10 Double-unders
5 KB Lunges (44/26)
5 V-ups

Add 10 reps to DUs and 5 to
Lunges/V-ups every round

Fitness: 20 DU/5 Sit Ups
Competitor(RX+) 53/35

2020-11-24

CrossFit

CrossFit Q

"Smashmouth"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
15-10-5
DB High Pulls (40/25 lb.) – each side
DB SA Thrusters (40/25 lb.) – each side
DB Hang Power Snatches – each side

Fitness: 30/15
Competitor(RX+)50/35

2020-11-23

CrossFit

CrossFit Q

"Drizzle"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min.

Sport(RX)
21 Air Squats
15 SDHPs (95/65 lb.)
9 Alt. Barbell Wipers

Fitness: 75/45
Competitor(RX+) 115/75
Strongman/Woman
Metcon (No Measure)
Band March

3 sets of 2 minutes each

2020-11-22

CrossFit

CrossFit Q

"Ice Hooks"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
3 rounds:
400-m double KB Farmers Carry (53/35)
25 Parallette Pass-throughs

* Every time you put the KBs
down, perform 10 KB Russian Swings before going again

Fitness: Scale Load /25 Kickbacks

Competitor(RX+)-70/53

2020-11-21

CrossFit

CrossFit Q

"Morph"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds)
5 rounds

Sport(RX)
Minute 1:
5 Back Squats (165/115 )

Minute 2:
Row 250 m or 200m run

Minute 3:
15 MB Slams (20/14)

Fitness:
Scale Load-200m row-14/10
Competitor(RX+) 185/135
Barbell starts on te ground

2020-11-20

CrossFit

CrossFit Q

"Indeed Indeed"
Warm-up
A. Barbell WarmUp
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
21-15-9
Lateral Burpees over the Barbell
Hang Power Clean & Jerks (95/65 lb.)

Fitness: Scale Load
Competitor(RX+)115/75
Strongman/Woman
Metcon (Weight)
5 Unbroken Power cleans + a 30 second front rack Hold.
4-5 attempts

2020-11-19

CrossFit

CrossFit Q

"Soups Hot"
Warm-up
A. Dynamic Movement
B. Hip/Shoulder Prep
B. Wod Prep
CrossFit
Metcon (Time)
5 rounds
Perform 1 round every 4 min.

Sport(RX)
24 Double-unders
12 SA DB Front Squats – R 50/35
12 Strict Press 95/65
12 SA DB Front Squats – L
24 Double-unders

Fitness:
Singles x 2
30/15
65/45

Competitor(RX+)
60/45
115/75

2020-11-18

CrossFit

CrossFit Q

"Sumo"
Warm-up
A. Dynamic Movement
B. Deadlift Prep
CrossFit
Sumo Deadlift (1-1-1-1-1-1-1)
Build to a heavy single
Strongman/Woman
Metcon (Weight)
5 Deadlifts plus 30 second deadlift Hold
4-5 attempts

2020-11-17

CrossFit

CrossFit Q

"Amandasorta"
Warm-up
A. Shoulder Prep.
B. Barbell Warm Up
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
9-7-5
Squat Snatches (115/75 lb.)
Bar Facing Burpees
400-m Run

Fitness: 85/55
Competitor(RX+)135/95

2020-11-16

CrossFit

CrossFit Q

"What a Cluster"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
3 min. Clusters (75/55 lb.)
2 min. Alt. DB Renegade Rows (40/25 lb.)
1 min. DB Manmakers
1 min. Clusters
2 min. Alt. DB Renegade Rows
3 min. DB Manmakers

Fitness: 45/35-30/15
Competitor(RX+)95/65-50/35
Strongman/Woman
Kettlebell Tater (5-5-5-5-5-5)
Six sets of 5 climbing.
Record heaviest load.

2020-11-15

CrossFit

CrossFit Q

"Free as a Bird"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
With a Socially Distant Partner:

40 Burpees
500m Row
800-m Run
100 Deadlifts 135/95
100 Wall Balls (20/14 lb.)
800 m Run
500m row
40 Burpees

*each athlete completes 1 of the rows solo.
Share work however you choose and complete in any order. Must complete a movement once you start.
One athlete works at a time.

2020-11-14

CrossFit

CrossFit Q

"Hot Sauce"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds)
EMOM 5 min.
8 DB Burpees (40/25 lb.)

Rest 1 min.

EMOM 5 min.
14 DB Chainsaws – 7 each side

Rest 1 min.

EMOM 5 min.
8 Box Jump-overs (24/20 in.)

Fitness:
Burpees/12 Chainsaws/Stepovers/

Competitor(RX+)
10/16/10
50/35
Strongman/Woman
Metcon (No Measure)
3 x 30 Plank DB Under the body pass throughs

* Start with one dumbbell that will start to get uncomfortable after roughly 10 reps.
* Increase the load each set.

2020-11-13

CrossFit

CrossFit Q

"Hops"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit

2020-11-12

CrossFit

CrossFit Q

“Hanging On”
Warm-up
A. Dynamic Movement
B. Wod Prep
Weightlifting
3-2-1 Complex (1-1-1-1-1-1-1)
3 HPC + 2 HSC + 1 Front Squat
15 minutes to work up to a heavy complex.
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP-8 Minutes
3 Hang Power Cleans (175/125 lb.)
2 Hang Squat Cleans
1 Front Squat
9 V Ups

Fitness:135/95
Competitors(RX+) 205/155

2020-11-11

CrossFit

CrossFit Q

"Mutha"
Warm-up
A. Go
CrossFit
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

2020-11-10

CrossFit

CrossFit Q

"DoorKnob"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
DB Power Snatches (5-5-5-5-5)
Use the heaviest load possiblefor all sets.
Metcon (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes

10 Alt DB Snatches
5 Burpees
Use load a little lighter than used for DB strength session.

2020-11-09

CrossFit

CrossFit Q

"Tabata This"
Warm-up
A. Dynamic Movement
B. Shoulder Prep
C. Wod Prep
CrossFit
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

2020-11-08

CrossFit

CrossFit Q

"Mutha"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 25 min.
3 Unbroken Chest-to-bar Pull-ups
5 Unbroken Pull-ups
7 Unbroken Knees-to-armpits
200 meter Run
20 Alt. DB Reverse Lunges (50/35 lb.)

Fitness:
5 Jumping Chest-to-bar Pull-ups
7 Jumping Pull-ups
9 Lying Bent-knee Raises

Competitor(RX+)
3 Unbroken Bar Muscle-ups
5 Unbroken Chest-to-bar Pull-ups
7 Unbroken Knees-to-elbows

2020-11-07

CrossFit

CrossFit Q

"Tried and True"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
4 rounds:

Sport(RX)
20 KB Swings (53/35)
15 Weighted OH Sit-ups w plate 15/10
100-m Front-rack SA KB Carry

Fitness:
35/18
AB mat sit ups

Competitor(RX+)
70/53
GHD Sit Ups

2020-11-06

CrossFit

CrossFit Q

"Iceland"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
5 Minutes - Max Calories
Metcon (AMRAP - Rounds and Reps)
Then, straight into:
AMRAP 10 min.
10 Box Jumps (24/20 in.)
10 OH Squat (75/55 lb.)

Fitness: 45/25 - Step Ups
Competitor(RX+) 95/65
Project Strongman
Metcon (Weight)
In 10 Minutes: 5 Deadlifts + Max Deadlift hold for 30 sec.

2020-11-05

CrossFit

CrossFit Q

"Gwen"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Push Press (1-1-1-1-1-1)
10 Minutes to work up to a heavy Push Press....From the Floor
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

2020-11-04

CrossFit

CrossFit Q

"Automatic"
Warm-up
A. Dynamic Movement
B. Wod Prep
Project Strongman
Metcon (No Measure)
20 Lever Flips ( Heavy)
CrossFit
Metcon (Time)
Sport(RX)
2 min. Side Plank – L
150 Wall Balls (20/14 lb.)
2 min. Side Plank – R

Fitness: 100 WB

2020-11-03

CrossFit

CrossFit Q

"Mutha"
Warm-up
A. Dynamic Movement
B. Mobility
B. Wod Prep
CrossFit
Front Squat (3-3-3-3-3)
Project Strongman
Metcon (Time)
5 reps Back Squat + Max Barbell Back Rack Hold (Men-bodyweight / Women-.75 bodyweight)

2020-11-02

CrossFit

CrossFit Q

"The Fixer"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
Complete, in any order:
10 Turkish Get Ups
100 Push-ups
100 Double-unders
800-m Run

Fitness:
75 Push Ups
100 Singles
800m

2020-11-01

CrossFit

CrossFit Q

"Front Porch"
Warm-up
A. Mobility
B. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
Sport(RX)
30 sec. – 45 sec. – 1 min. – 90 sec. – 2 min.
Single DB Lateral Step-ups – switch sides as needed
Single DB Devil’s Presses – alt. sides

DB: 40/25 lb.
Box: 24/20 in

Fitness: ScaleLoad/Height
Competitor(RX+) 50/35

2020-10-31

CrossFit

CrossFit Q

"Lucky 13 Pumpkin Partner Mash"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 24 min.

13 Pumpkin Deadlifts (20/14)
13 Lunges with Pumpkin OH
13 Pumpkin Goblet Squats
13 Pumpkin Wall Balls
13 Pumpkin Slam Balls!
13 Pumpkin Partner Sit Ups(each)
130-m Pumpkin Carry (each)

2020-10-30

CrossFit

CrossFit Q

""Dreamsicle
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
5 Rounds:

Sport(RX)
6 Power Clean and Jerks (185/135 lb.)
12 DB Chainsaws(each side)50/35
400-m Run

Fitness:
115/75
35/20
300-m run

Competitor(RX+)
225/155

2020-10-29

CrossFit

CrossFit Q

"San Francisco Crippler"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
San Francisco Crippler (Time)
30 Back Squats (205/115 lb.)
1-mile Run

Level 2 - 165/75
RX+ - 225/135

2020-10-02

CrossFit

CrossFit Q

"Full Monty”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Squat Clean Complex (1-1-1-1-1)
Find heaviest load for:
3 x Hang Squat Clean + 1 Front Squat
Find heaviest complex for the day
Project Running
Metcon (3 Rounds for time)
3 x 400 m Efforts
Rest 2 min. between each effort.
Goal: To Run as fast as possible across all 3 efforts.

2020-10-01

CrossFit

CrossFit Q

"Pumpkin Spice”
Warm-up
A. Dynamic Movement
B. Squat Warm Up Prep
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min.

Sport(RX)
8 Wall Balls (20/14 lb.)
8 Back Squats (75/55 lb.)
Every 2 min. perform
20 Double-unders

Fitness: 40 Singles
Competitor(RX+) 96/65

2020-09-30

CrossFit

CrossFit Q

"Anvil”
Warm-up
A. Dynamic Movement
B. Shoulder Prep
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
10 Wall Climbs
20 Clapping Push-ups
30 Parallette Pass-throughs
40 Weighted MB Sit-ups (20/14 lb.)
50 Weighted Good Mornings (20/14 lb.)

Fitness:
14/10-Push ups

2020-09-29

CrossFit

CrossFit Q

"No Problemo”
Warm-up
A. Dynamic Movement
B. Project Double Unders - Retest
C. Wod Prep
CrossFit
Metcon (Time)
3 rounds:

Sport(RX)
Run 400 m with MB (20/14 lb.)
Run 400 m
20 MB Cleans
Rest 1 min.

Fitness:
14/10 -15 MB Cleans

2020-09-28

CrossFit

CrossFit Q

"House Party”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
30 Strict Pull Ups
20 Overhead Barbell Lunges (135/95 lb.)
30 HSPUs

Fitness:
Ring Rows/Pike Push ups

Competitor(Rx+)
185/135

2020-09-27

CrossFit

CrossFit Q

"Knuckle Down”
Warm-up
A. Dynamic Movement
B. Shoulder Prep
C. Wod Prep
CrossFit
Metcon (Time)
1 Minute Handstand Hold
25 Devil’s Presses (40/25 lb.)
25 DB Suitcase Deadlifts – each side
25 Alt. DB Squat Snatches
25 DB Renegade Rows – each side

2020-09-26

CrossFit

CrossFit Q

"Shredded”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
In Partners
P1 performs:
24/16-Cals
P2 performs:
Plate Squat Hold (15/10 lb.)
Switch
Then, both Run 400 m with a plate

Then, repeat with:
Plate Hold Overhead

Finish off with 100 Alternating sit ups

2020-09-25

CrossFit

CrossFit Q

"Crispy”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Bent Over Row (3-3-3-3-3)
Weighted Dips (5-5-5-5-5)

2020-09-24

CrossFit

CrossFit Q

"Huckleberry”
Warm-up
A. Dynamic Movement
B. Shoulder Stuff
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 25 min.

Sport(RX)
100-m SA Farmers Carry – Left Arm (50/35 lb.)
10 OH Squats (115/75 lb.)
30 Lateral Barbell Jump-overs
100-m SA Farmers Carry – Right Arm
20 Back Squats
30 Lateral Barbell Jump-overs

Fitness- Scale load.

2020-09-23

CrossFit

CrossFit Q

"Rhino”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport (RX)

In the first 5 min., perform:
Run 400 m
50 Walking Lunges

In the second 5 min., perform:
Row 500 m
40 Knees-to-elbows

In the third 5 min., perform:
Run 400 m
30 Box Jump-overs (24/20 in.)

In the fourth 5 min., perform:
Row 500 m
20 Chest to Bar

Fitness:
40 lunges
40 Knee Raises
40 Step Overs
20 Jumping C2B

Competitor(RX+)
15 Bar MU

2020-09-22

CrossFit

CrossFit Q

"Stick Shift”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
8-6-4-2
Clusters (155/105 lb.)
Hang Power Snatches

Fitness:
115/75

Competitor(RX+)
185/135

2020-09-21

CrossFit

CrossFit Q

"Roadhouse”
Warm-up
A. Dynamic Movement
B. Project Double Unders-Session 9
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
3 rounds:
50 Double-unders
25 Toes to Bar

Fitness:
100 singles
30 V Ups

2020-09-20

CrossFit

CrossFit Q

"Rocket Power”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
Row 1-k
10 Squat Cleans (135/95 lb.)
Row 500 m
10 Push Jerks
Row 250 m
10 Squat Clean and Jerks

Fitness: 95/65
Competitor(RX+):155/115

2020-09-19

CrossFit

CrossFit Q

"McDreamy”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
15-21-27
Push-ups
Pull-ups

2020-09-18

CrossFit

CrossFit Q

"McSteamy”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Deadlift (10-8-6-4-2-2-1-1-1-1 )
20 Minutes to work up to heavy 1 rep.
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 min.

Sport(RX)
5 Deadlifts (275/185 lb.)
10 KB Russian Swings (53/35)
15 Wall Balls (20/14 lb.)

Fitness:
185/135
44/26
14/10

2020-09-17

CrossFit

CrossFit Q

"Excellent Adventure”
Warm-up
A. Dynamic Movement
B. Project Double Unders - #8
B. Wod Prep
CrossFit
Metcon (Time)
5 rounds

Sport(RX)
10 x 3-point Shuttle Runs (20 m)
20 Box Jumps (24/20 in.)
10 Jumping DB Back Squats (50/35 lb.)

Fitness:
Step Ups/Scale DB

2020-09-16

CrossFit

CrossFit Q

"Point Break”
Warm-up
A. Dynamic Movement
B. Shoulder Prep
C. Wod Prep
CrossFit
Push Press (3-3-3)
Finisher
Metcon (AMRAP - Reps)
5 rounds
Sport(RX)
1 min. Double DB Devil’s Presses (40/25)
Rest 30 sec.

Fitness: Scale Load

2020-09-15

CrossFit

CrossFit Q

"That Lovin Feeling”
Warm-up
A. Squat/Hip prep
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
50 Front Squats @ 3/4 BW
Every time you put the Barbell down, perform 25 Double-unders

Rest 2 min.

40 Front Squats @ BW
Every time you put the Barbell down, perform 25 Double-unders

Fitness: Scale Load/50 singles

2020-09-14

CrossFit

CrossFit Q

"Danger Zone”
Warm-up
A. Dynamic Movement
B. Project Double Unders # 7
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds)
Sport(RX)
EMOM 5 min.
10 Burpees
EMOM 5 min.
10 Power Snatches (65/45 lb.)
EMOM 5 min.
10 Toes-to-bars

Fitness:
6 -6-6
Scale to knee raises/V Ups

Competitor(RX+) 95/65

2020-09-13

CrossFit

CrossFit Q

"Goose”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Mi

Sport (RX)
8 DB Alt DB Power Snatch
10 DB Goblet Squats (50/35 lb.)
12 DB Lateral Step-ups (6 each side)

2020-09-12

CrossFit

CrossFit Q

"Maverick ”
Warm-up
A. Dynamic Movement
B. Project Double Unders #6
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport(RX)
As far as possible in 16 min.
10 Barbell Lunges (45/35 lb.)
20 Barbell Wipers
Every 4 min., add 20/10 lb. (total)

Fitness: Scale Load

2020-09-11

CrossFit

CrossFit Q

"Iceman ”
Warm-up
A. Cry a little...
B. Go
CrossFit
343 (Time)
343Burpees .
343 firefighters died instantly when the twin towers fell on 9/11/2001.
To honor their sacrifice, we will do 1 burpee for every fallen firefighter.
This can be done Solo, with a partner, or with a team.

There is no timecap for this WOD. For each burpee, try to remember their sacrifice and how many lives they saved in the process.

I know that many of you will not want to show up. Instead, challenge yourself to rise above the doubts, the fears, and the inevitable difficulty that you might face. Remember, nothing that you will do will be remotely as difficult as the price they paid.

2020-09-11

CrossFit

CrossFit Q

"Iceman ”
Warm-up
A. Cry a little...
B. Go
CrossFit
343 (Time)
343Burpees .
343 firefighters died instantly when the twin towers fell on 9/11/2001.
To honor their sacrifice, we will do 1 burpee for every fallen firefighter.
This can be done Solo, with a partner, or with a team.

There is no timecap for this WOD. For each burpee, try to remember their sacrifice and how many lives they saved in the process.

I know that many of you will not want to show up. Instead, challenge yourself to rise above the doubts, the fears, and the inevitable difficulty that you might face. Remember, nothing that you will do will be remotely as difficult as the price they paid.

2020-09-10

CrossFit

CrossFit Q

"Bye Felicia”
Warm-up
A. Dynamic Movement
B. Project Double Unders - Session 5
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min.

Sport(RX)
35 Double-unders
200-m KB Front-rack Carry (53/35)

Then, immediately after AMRAP perform:
800m Row/ or 800-m Run (scored seperate)

Fitness:
70 Singles
Scale load on carry

Competitor(RX+)
70/53
800m Row (Time)
Max Effort 800m Row
800m Run (Time)
Max Effort 800m Run

2020-09-09

CrossFit

CrossFit Q

"Joe Dirt”
Warm-up
A. Mobility
B. PVC /Bar Work
C. Wod Prep
CrossFit
Snatch Complex 20 (1-1-1-1-1)
1 Hang Squat Snatch + OH Squat
5 sets climbing

2020-09-08

CrossFit

CrossFit Q

"Michael”
Warm-up
A. Dynamic Movement
B. Project Double Under - Session 4
C. Wod Prep
CrossFit
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
We will be doing weighted good mornings 15/10 in place of the Back Extensions.

Fitness:
600 m run
40 Good Mornings
40 Sit ups

2020-09-06

CrossFit

CrossFit Q

"Refresher”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
800 m Run
20 Burpee Pull ups
600 m Run
30 Chest to Bar
400 m Run
40 Pull ups
200 m Run
50 Jumping Pull Ups

2020-09-05

CrossFit

CrossFit Q

“Eight Pack”
Warm-up
A. Dynamic Movement
B. Project Double Under - Session 3
C. Wod Prep
CrossFit
Metcon (Time)
1-10 Over-unders
10-1 Deadlifts (185/135 lb.)
5 Barbell Roll-outs between sets

Fitness:
Scale load
30 Sec Plank hold between sets

2020-09-04

CrossFit

CrossFit Q

“Grand Slam”
Warm-up
A. Dynamic Movement
B. Project Double Under - Session 2
C. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
EOMOM - 6 Rounds

Odd Rounds
Run 200 m
With the time remaining in 2 min., perform:
Med Ball slams(20/14 lb.)

Even Rounds
Run 100 m with Med Ball
With the time remaining in 2 min., perform:
Burpees over Ball

Fitness: Scale Load

2020-09-03

CrossFit

CrossFit Q

“Shade”
Warm-up
A. Dynamic Mobility
B. DB Burgener Warm Up
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)

21-15-9
Alt. DB Power Snatches (50/35lb.)
42-30-18
Wall Balls (20/14 lb.)

Fitness:
Scale DB and WB load

2020-09-02

CrossFit

CrossFit Q

“Knuckles”
Warm-up
A. Dynamic Movement
B. Project Double Unders - Session 1
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
Buy In: 100 Double Unders(x2)

50 Air Squats
45-sec. Bottom Squat Hold
35 Push Ups
30-sec. Top of Plank Hold
25 Alt. Pistols
20-sec. Bottom of Pistol Hold (each side)

Cash Out: Accumulate 2 minutes in a plank hold.

Fitness:

2020-09-01

CrossFit

CrossFit Q

“Slurve”
Warm-up
A. Dynamic Movement
B. Hip Openers
C. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
5 rounds:

Fitness;
1 min. Calories
1 min. KB Swings (53/35)
1 min. Alt. DB Push Presses (40/25 lb.)
1 min. Rest

Fitness:
35/20
25/15

Competitor(RX+)
70/53
50/35

2020-08-31

CrossFit

CrossFit Q

“Grimace”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Back Squat

2020-08-30

CrossFit

CrossFit Q

“Spa Day”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
P1 Performs:
200-m Single-arm Farmer’s Carry (100 m R + 100 m L)
P2 Performs:
Single DB Thruster (switch arms as needed)
Switch
3 rounds each

Straight into:

P1 Performs:
50-m DB Walking Lunges
P2 Performs:
Jumping Pull-ups
Switch
3 rounds each

2020-08-29

CrossFit

CrossFit Q

“Loveshack”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
3 Rounds:

Sport (RX)
Max-set Unbroken Double-unders
400-m Run
12 Hang Squat Snatches (115/75 lb.)
Rest 3 min.

Fitness:
100 Singles
300 m Run
75/55

Competitor(RX+)
155/115

2020-08-28

CrossFit

CrossFit Q

“Shooter”
Warm-up
A. Dynamic Movement
CrossFit
Deadlift (3-3-3-3-3)
Use same heavy load across all 5 sets

2020-08-27

CrossFit

CrossFit Q

“Nastyish Girls”
Warm-up
A. Mobility
B. Midline Madness
C. Wod Prep
CrossFit
Metcon (Time)
3 rounds:
50 Air Squats
7 Db Renegade Row + Db Burpee
10 Hang Power Cleans (135/95 lb.)

Fitness:
35 Air Squats
95/65

Competitor(RX+)
7 Muscle Ups

2020-08-26

CrossFit

CrossFit Q

“Shazam”
Warm-up
A. Dynamic Movement
B. Midline Madness
CrossFit
Metcon (AMRAP - Reps)
5 Rounds:
30 sec. Parallette Lateral Jumps
30 sec. Rest
30 sec. MB Bear Hug Step-ups (20 in.)
30 sec. Rest
30 sec. V-ups
30 sec. Rest

2020-08-25

CrossFit

CrossFit Q

“Coconut”
Warm-up
A. Hip Activation
B. PVC Stretch
C. Wod Prep
CrossFit
Overhead Squat (5-5-3-3-1-1-1)
Work up to a heavy single.
Metcon (Time)
5 Rounds:
5 OH Squats (155/115 lb.)
250-m Row/Run/ Bike

Fitness: 115/75
Competitor(RX+) 185/135
**Bar starts on the ground

2020-08-24

CrossFit

CrossFit Q

“Hangover”
Warm-up
A. Dynamic Mobility
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AFAP -20 Minutes:
Sport(RX)
3-6-9-12-15…
100-m Run
Burpee Box Jumps (24/20 )
Handstand Push-ups
* Add a 100-m Run each round

Fitness:
Step ups
Pike Push Ups

2020-08-23

CrossFit

CrossFit Q

“Honeymoon”
Warm-up
A. Dynamic Movement
B. Midline Madness
CrossFit
Metcon (Time)
With a Partner:

100 Push Presses (115/75 lb.)
100 MB Good Mornings(20/14)
100 MB Sit Ups
100 Wall Balls
100 Russian w MB
-Complete an any order.
-Work must be shared 50/50
- Once a movement is started it must be completed before starting another.

2020-08-21

CrossFit

CrossFit Q

“Finally a Fox”
Warm-up
A. Running Drills
B. Mobility
CrossFit
Metcon (Time)
Sport(RX)
1600m Run
20 Burpees
800m Run
30 Burpees
400m Run
40 Burpees

Fitness:
1200/600/300-Run
10/15/20-Burpees

2020-08-20

CrossFit

CrossFit Q

“Oxygen”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Bench Press (3-3-3-3-3)
Sub Floor Press if necessary
Metcon (Time)
25 Bench/Floor Presses
30 KB Snatches
1-k Row/800 Meter Run
Choose load.

2020-08-19

CrossFit

CrossFit Q

“Pounce”
Warm-up
A. MB Movement
B. Squat Prep
CrossFit
Front Squat (5-5-5-5-5)
First 2 reps of each set will have a pause at the bottom
Finisher
Metcon (No Measure)
800 Meter Run....not for time

2020-08-18

CrossFit

CrossFit Q

“J Bone”
Warm-up
A. Dynamic Movement
B. Midline
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
40 Parallette Pass throughs
Straight into:
5 Rounds
15 MB Sit-ups 20/14
15 Barbell Reverse Lunges (95/65 lb.)

Fitness:
AB Mat Sit Ups
65/45

Competitor(RX+)
115/75

2020-08-17

CrossFit

CrossFit Q

“Quarter Gone Bad”
Warm-up
A. Dynamic Movement
B. Mobility
C. Pull Up/Thruster Prep
CrossFit
Metcon (AMRAP - Reps)
5 rounds
Sport(RX)
15 sec. Thrusters (95/65 lb.)
Rest 45 sec.
15 sec. Pull-ups
Rest 45 sec.
15 sec. Burpees
Rest 45 sec.

Fitness:
45/35
Jumping PU

2020-08-16

CrossFit

CrossFit Q

“Shake Rattle and Roll”
Warm-up
A. Mobility
B. Project Pull Up
C. Midline Madness
CrossFit
Metcon (No Measure)
10 rounds:

Sport(RX)
4 Chest-to-bar Pull-ups
8 Push-ups
12 Jumping Air Squats
Every 90 sec.

2020-08-15

CrossFit

CrossFit Q

“High and Dry”
Warm-up
A. Dynamic Mobility
B. Get Sweaty
C. Wod Prep
CrossFit
Metcon (Time)
Sport (RX)

200-m Farmer’s Carry ( Heavy)
30 Wall Balls (20/14 lb.)
600-m Run
30 MB Squat Cleans
500-m Row
30 MB Sit-ups
200-m Farmer’s Carry

2020-08-14

CrossFit

CrossFit Q

“Super Freak”
Warm-up
A. Dynamic Mobility
B. Get sweaty
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
3 Rounds:

Sport(RX)
AMRAP 6 min.
6 Power Clean and Jerks (135/95 lb.)
12 KB Swings (53/35)
Rest 2 min.

Fitness:
5 Power Clean and Jerks
10 KB Swings

Competitor(RX+)
155/115
70/53

2020-08-13

CrossFit

CrossFit Q

“Octane”
Warm-up
A. Dynamic Movement
B. Inverted Prep
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds)
AMRAP 12 min.

Sport(RX)
24/16-calories or 300 m Run
4 Box Around the worlds
30 Front Squats (95/65 lb.)

Fitness:
16/12
20 Front Squats

Competitor(RX+)
115/75

2020-08-12

CrossFit

CrossFit Q

“Power Play ”
Warm-up
A. PVC Mobility
B. Snatch Complex
C. Wod Prep
CrossFit
Power Snatch (5-5-5-5-5)
Across or Climbing . Discuss with coach.

2020-08-11

CrossFit

CrossFit Q

“Slurve”
Warm-up
A. Get Sweaty and Flexi
B. Hip Run Prep
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
200-m Run
20 Back Squats (115/75 lb.)
5 KB Deadlift to Lunge (35/26)
400-m Run
30 Back Squats
10 KB Deadlift + Lunges
800-m Run
40 Back Squats
15 KB Deadlift + Lunges

Fitness:
85/55

Competitor(RX+)
135/95
53/35

2020-08-10

CrossFit

CrossFit Q

“Deception”
Warm-up
A. Dynamic Movement
B. Project Pull Up
C. Midline Madness
D. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
5 rounds:
10 Box Jumps (24/20 in.)
5 Devil’s Presses (40/25 lb.)

Fitness- Step Ups

Competitor(RX+)
30/24
50/35

2020-08-09

CrossFit

CrossFit Q

“Root”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport(RX)
24 Minutes:
Buy In: 800-m Run with MB (20/14 lb.)
Then:
AMRAP in the time left of 24 min.
12 Deadlifts (225/155 lb.)
400-m Run

Fitness: Scake load as per coach

2020-08-08

CrossFit

CrossFit Q

"DG"
Warm-up
A. Dynamic Movement
B. Midline Madness
C. Wod Prep
CrossFit
DG (AMRAP - Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Fitness;
V Ups or Sit Ups
Modify Load

2020-08-07

CrossFit

CrossFit Q

"EvenFlow"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport (RX)

4 rounds
5 Back Squats (185/135 lb.)
100-m KB Carry (53/35)
10 KB Power Cleans
Rest 1 min.

Fitness: Adjust loading

Competitor(RX+)
225/155
70/53

2020-08-06

CrossFit

CrossFit Q

" Bold and the Beautiful"
Warm-up
A. Shoulder Prep
B. Midline Madness
C. HSPU Complex
CrossFit
Metcon (Time)
Sport(RX)
21-15-9
Pull-ups
Handstand Push-ups

Fitness:
DB Chainsaws(each side)
Pike HSPU

2020-08-05

CrossFit

CrossFit Q

"Isaias"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
100 DB Step-ups (40/25 lb.)
Every time they break, perform
100-m Run

200 Double-unders
Every time they break, perform
100-m Run

Fitness:
75 Step Ups
75 Singles

Competitor(RX)
50/35

2020-08-04

CrossFit

CrossFit Q

"Thunder Road"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Squat Clean and Jerk (3-3-3-1-1-1)

2020-08-03

CrossFit

CrossFit Q

"Tattooed"
Warm-up
A. Dynamic Movement
B. Midline Madness - Session # 1
CrossFit
Metcon (AMRAP - Reps)
5 min. Row or Run for Meters
4 min. Power Snatches (75/55 lb.)
3 min. Lateral Burpees over the Bar

Fitness: 45/35
Competitor(RX+)95/65
Max Unbroken Strict Pull Ups (AMRAP - Reps)
max set of unbroken strict pull ups
Sub SA DB High Pull
Max Strict Sit Ups (AMRAP - Reps)
2 Minute Cap

2020-08-02

CrossFit

CrossFit Q

"Send It"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 16 min.
20 Box Jumps (24/20 in.)
15 DB Alt. SA Thrusters (50/35 lb.)
10 Box Around-the-worlds

Fitness:
Step Ups
35/20
Pike around the Worlds

2020-08-01

CrossFit

CrossFit Q

"No Guts No Glory"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Partner Workout (relay style)

5 x 200-m Run each

5 x 20 KB Swings each (53/35)

5 x 20 Good Mornings 45/35

Cash Out:
100 Alternating MB Sit UPS

2020-07-31

CrossFit

CrossFit Q

"Sangria"
Warm-up
A. Dynamic Movement
B. Hip Mobility
C. Wod Prep
CrossFit
Metcon (Time)
Sport (RX)

Max 1-k Row/1200m Run
Rest 3 min.
Max Set Front Squats (115/75 lb.)
Rest 3 min.

Max 500-m Row/600m Run
Rest 2 min.
Max Set Front Squats (115/75 lb.)
Rest 2 min.

Max 250-m Row/300m Run
Rest 1 min.
Max Set Front Squats (115/75 lb.)
* Without putting Barbell down

Fitness:
750/800-500/400-250/200
45/35

Competitor(RX+)
135/95
Score = Total time minus 1 sec for each rep

2020-07-30

CrossFit

CrossFit Q

“Loose Change”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)

50 Wall Balls (20/14 lb.)
40 Shoulder-to-overheads (95/65 lb.)
30 Ring Dips

Fitness:
40 Wall Balls
30 STOH
30 Box Dips

Competitor(RX+)
115/75
Strict Dips

2020-07-29

CrossFit

CrossFit Q

“Start Me Up”
Warm-up
A. Dynamic Movement
B. Hip Prep
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
3 rounds:
3 Deadlifts @ 80%
10 Burpees

3 rounds:
6 Deadlifts @ 70%
10 Burpees

3 rounds:
9 Deadlifts @ 60%
10 Burpees

Fitness:
9 Rounds:
6 Deadlifts
6 Burpees

2020-07-28

CrossFit

CrossFit Q

“Volcano”
Warm-up
A. Dynamic Mobility
B. Pistol Prep
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
30 Double-unders
3-min. Barbell Front-rack Hold (135/95 lb.)
30 Weighted Pistols (25/15 lb.)

60 Double-unders
2-min. Barbell Front-rack Hold
20 Weighted Pistols

90 Double-unders
1-min. Barbell Front-rack Hold
10 Weighted Pistols

Fitness:
Singles(x2)
95/65
Weighted Backward Lunges

Competitor(RX+)
185/135
45/25

2020-07-28

CrossFit

CrossFit Q

“Volcano”
Warm-up
A. Dynamic Mobility
B. Pistol Prep
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
30 Double-unders
3-min. Barbell Front-rack Hold (135/95 lb.)
30 Weighted Pistols (25/15 lb.)

60 Double-unders
2-min. Barbell Front-rack Hold
20 Weighted Pistols

90 Double-unders
1-min. Barbell Front-rack Hold
10 Weighted Pistols

Fitness:
Singles(x2)
95/65
Weighted Backward Lunges

Competitor(RX+)
185/135
45/25

2020-07-27

CrossFit

CrossFit Q

“Butter Grade”
Warm-up
A. Gymnastics Complex
B. Mobility
C. Wod Prep
CrossFit
Power Clean (5-5-5-5-5)
25 HSPU for time (Time)
25 Handstand Push Ups
Scale to Box HSPU or Pike

2020-07-26

CrossFit

CrossFit Q

“Dawg Pound”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Weight)
4 Rounds :

Sport (RX)
200 meter heavy object carry
2 minute rest

Use KB, DB, Sandbag, Plate etc. Choose something heavy to you.
Record the weight you use.
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 min.

Sport(RX)

6 DB Hang Squat Cleans (45/25 lb.)
6 DB Woman-makers

Fitness: 35/20
Competitor(RX+) 50/35

2020-07-25

CrossFit

CrossFit Q

“Nola”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
Between Min. 0-5, complete:
500m Row or 400m Run
20 Power Snatches (65/45 lb.)
15 x Shuttle Run (20 m)

Between Min. 5-10, complete:
500-m Row or 400m Run
15 Power Snatches (75/55 lb.)
20 x Shuttle Run (20 m)

Between Min. 10-15, complete:
500-m Row or 400m Run
10 Power Snatches (95/65 lb.)
25 x Shuttle Run (20 m)

Competitor (RX+)
75/55-95/65-115-75

2020-07-24

CrossFit

CrossFit Q

“Decked Out”
Warm-up
A. Dynamic Movement
B. Lower Body Prep
C. Wod Prep
CrossFit
Metcon (No Measure)
Sport(RX)
5 Rounds:
Every 2 min., perform:
8 Box Jumps (30/24 in.)
9 V-ups with MB (20/14 lb.)
10 Jumping Lunges with MB

Fitness:
Step Ups
Sit ups
Step back lunges

2020-07-23

CrossFit

CrossFit Q

Grace and Grace
Warm-up
A. Dynamic Movement
B. Lower Body Prep
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
Heavy Grace
30 Clean and Jerks (155/105 lb.)

Rest 5 min.

Grace
30 Clean and Jerks (135/95 lb.)

Fitness:
3 rounds
15 Clean and Jerks
3 minute rest

RX+
185/135
135/95
Score equals total time including r5 minute rest
Heavy Grace (Time)
30 Clean & Jerks -185/135
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

2020-07-22

CrossFit

CrossFit Q

“Toast”
Warm-up
A. Dynamic Movement
B. Lower Body Prep
C. Wod Prep
CrossFit
Split Squat (4-4-4-4)
Use same heavy load across all sets
Finisher
Metcon (Time)
100 Paralette Heel Taps

2020-07-21

CrossFit

CrossFit Q

“Yeti”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Yeti (Time)
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
To learn more about Yeti click here
RX is Bar MU.
Scale options: C2B or Burpees w jump to target.

Fitness:
Jumping PU
1 mile jog
Competition Level Accessory Work ( CLAW)
Bench Press (5-5-5-5-5)
Use same heavy load across all 5 sets

2020-07-20

CrossFit

CrossFit Q

“Down Under”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min.

Sport(RX)
100 Double-unders
Then:
8 OH Squats (115/75 lb.)
8 Push Ups

Fitness:
Singles or Fast Feet

Competitor(RX+)
155/105
Competition Level Accessory Work ( CLAW)
Snatch Complex 7 (1-1-1-1-1-1-1)
Hang Squat Snatch + Snatch Balance + Overhead Squat

2020-07-19

CrossFit

CrossFit Q

“Doctor”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (Time)
20 Rounds

Sport (RX)
5 Thrusters(95/65)
4 Bar Facing Burpees
3 Power Cleans

Fitness- 45/35
Competitor (135/95)

2020-07-18

CrossFit

CrossFit Q

“Magnetic”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (Time)
6 Rounds

Each Partner completes 3 rounds waterfall style.

Sport(RX)
400 Meter Run
40 Curb Hops
30 DB Snatch 50/35
20 Burpees

Fitness:
200 Meter Run
35/20
15 Burpees or Kickbacks

2020-07-17

CrossFit

CrossFit Q

“Trailblazer”
Warm-up
A. Hip/Squat Drills
B. Wod Prep
CrossFit
Back Squat (5-5-5-5-5)
Sets across. No spotting so must be a weight you are confident with.

Scale to 8-8-8-8-8 with lighter load from floor
AHEW (At Home Extra Work)
Metcon (Time)
21-15-9
DB Squat clean (50/35)
Chest to bar Pull ups
Ring dips

2020-07-16

CrossFit

CrossFit Q

“Helen”
Warm-up
A. Running Drills
B. Leg Prep
C. Wod Prep
CrossFit
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness- scale load /24 DB rows

2020-07-15

CrossFit

CrossFit Q

“Red Dawn”
Warm-up
A. Junkyard Dog
B. Mobility
C. Wod Prep
CrossFit
Metcon (Weight)
Sport(RX)
Perform 3 Push Presses every min.
* Add 10-20 lb. every 5 min.
* Start with 115/75 lb.

Fitness: Reduce load on barbell or use DBs with 5 reps per minute
score is heaviest weight used for 3 reps
AHEW (At Home Extra Work)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2020-07-14

CrossFit

CrossFit Q

“Zest”
Warm-up
A. Dynamic Movement
B. Stability Practice
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
30-20-10
200-m Farmer’s Carry (50/35 lb.)
Front Squats (75/55 lb.)
SA DB High Pulls (40/25) l+r=2

Fitness: Scale Loads as necessary

Competitor(RX+)
115/75 -Front Squats
AHEW (At Home Extra Work)
Back Rack Lunge (10-10-10-10-10)
Use the heaviest possible weight on each set. 10 total steps, 5 each leg.
Romanian Deadlift (10-10-10-10-10)
-Use the same weight across the sets. The weight should be similar to the lunges.
Weighted Plank (1-1-1-1-1)
5 x 1 Minute with heaviest load possible.

2020-07-13

CrossFit

CrossFit Q

“Dazed and Confused”
Warm-up
A. Dynamic Movement
B. Hip/Shoulder
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 18 min.

Sport(RX)
1-2-3-4-5-6-7-8…..
Burpee pull ups
Hang Squat Snatches (95/65 lb.)
Over-unders

Fitness:
Burpee Jumping pull ups
45/35
Step Overs

Competitor:
Burpee Bar Muscle Ups
135/95
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
Tabata For Reps: (8 rounds – 20s on/10s off)
Chest to bar pull-ups
Air squats
Push ups
Row (calories)
-Rest 1 minute between movements
Metcon (No Measure)
5 Rounds for quality:
10 Single-arm DB bent over row
10 DB Shoulder press (seated)

2020-07-12

CrossFit

CrossFit Q

“Quid Pro Quo”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (Time)
2 Rounds:

Sport(RX)
200-m Run
20 Good Mornings w Plate (25/15)
Rest 1 min.
400-m Run
40 Wall Balls (20/14 lb.)
Rest 2 min.

Fitness:
Unweighted GM
14/10

2020-07-11

CrossFit

CrossFit Q

“Ship Shape”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (Time)
Sport(RX)
200 Meter Run
20 Box Jumps (24/20 in.)
400 Meter Run
25 Box Jump-overs
600 Meter Run
30 Burpee Box Jumps
800 Meter Run
35 Burpee Box Jump-overs

Fitness:
400 m Runs
20 of each movement
AHEW (At Home Extra Work)
Metcon (Time)
COMPETITOR
Before class,
For time:
5 rounds:
3 Power clean (135/95)
3 Front squat (135/95)
3 Shoulder to overhead (135/95)
-Then-
5 rounds:
3 Power clean (155/105)
3 Front squat (155/105)
3 Shoulder to overhead (155/105)
-Then-
5 rounds:
3 Power clean (185/125)
3 Front squat (185/125)
3 Shoulder to overhead (185/125)
-Then-
5 rounds:
3 Power clean (205/135)
3 Front squat (205/135)
3 Shoulder to overhead (205/135)

2020-07-10

CrossFit

CrossFit Q

“Some Kind of Wonderful”
Warm-up
A. Dynamic Movement
B. Pistol Progressions
C. Pull Up Prep
CrossFit
Metcon (Time)
14 Minute AMRAP

Sport (RX)
40 Reverse Lunges
30 AB Mat Sit-ups with plate OH(15/10)
20 Alt. Pistols
10 Pull Ups

Fitness:
AB Mat sit ups
Jumping PU
Finisher
Metcon (Time)
Accumulate 5 Minutes in a Plank in the shortest time possible. (On Hands)
AHEW (At Home Extra Work)
Shoulder Press (5-5-5-5-5)
Use the same heavy weight across all sets

2020-07-09

CrossFit

CrossFit Q

“DT”
Warm-up
A. Dynamic Movement
B. PVC/Barbell Work
C. Wod Prep
CrossFit
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
AHEW (At Home Extra Work)
Rest

2020-07-08

CrossFit

CrossFit Q

“High Fade”
Warm-up
A. Dynamic Movement
B. Midline Stability Work
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min.

Sport(RX):
25 Push-ups
25 Double-unders
1-min. Plank Hold
25 Double-unders
25 Mountain Climbers

Fitness:
12 Push-ups
25 Single-unders
45-sec. Plank Hold
25 Single-unders
20 Mountain Climbers
AHEW (At Home Extra Work)
5k Run (Time)
Max Effort 5k Run

2020-07-07

CrossFit

CrossFit Q

“Torque”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Power Snatch (5-3-1)
Work up to a heavy single. Probably not a PR given we haven't lifted heavy in a while.

Fitness: 5-5-5 at same load
Metcon (Time)
Partially Loaded:
4 Rounds
3 DB SA. Deadlift – right
3 DB. Hang Power Snatch – right
3 DB Power Snatch – right
3 DB SA. Deadlift – left
3 DB. Hang Power Snatch – left
3 DB Power Snatch – left
Finisher
Metcon (Time)
3 rounds
10 Power Snatches (95/65 lb.)
30 sec. Rest
AHEW (At Home Extra Work)
Metcon (Time)
3 Rounds for time:
400m Run
12 Muscle ups
scale to C2B

2020-07-06

CrossFit

CrossFit Q

“Rapid Fire”
Warm-up
A. Barbell Complex
B. Handstand Prep
C. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
Sport(RX):
2 min. Squat Cleans (115/75 lb.)
2 min. Pull-ups
2 min. Jerks
2 min. Handstand Push-ups
2 min. Squat Clean and Jerks
2 min. Ring Toes-to-Bar

Competitor(RX+):
135/95

Fitness:
85/55
Jumping Pull ups
Pike Push Ups
Knee Raises
Metcon (AMRAP - Reps)
Partially Unloaded

Partially Unloaded:

2 min. DB Squat Cleans
2 min. DB Bent-over row (1 min. each side)
2 min. DB Jerk
2 min. Handstand Push-up
2 min. DB Squat Clean and Jerk
2 min. V-ups
AHEW (At Home Extra Work)
Metcon (4 Rounds for time)
4 Rounds for individual times:
1 mile Assault Bike or 1500m Row
– Rest 5 min between efforts-

2020-07-05

CrossFit

CrossFit Q

“Some Heads are Gonna Roll”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
2 Rounds:
Max Set Strict Press (70 percent of 1RM)
Rest 2 min.
Max Set Strict Press (60 percent of 1RM)
Rest 2 min.
Max Set Strict Press (50 percent of 1RM)
Rest 2 min.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push-ups
Sit-ups

RX+
Clapping Push UPS
MB Sit Ups

2020-07-04

CrossFit

CrossFit Q

“You've Got Another Thing Coming”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Rankel (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Ladies RX is 155
Outside we will sub burpee broad jump for Pull up

2020-07-03

CrossFit

CrossFit Q

“Screaming for Vengeance”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
5 Rounds:

RX
30 sec. Double Unders
30 sec. Rest
30 sec. Pass Throughs
30 sec. Rest
30 sec. Burpee
Over Paralette
30 sec. Rest

Fitness
Singles/Burpee over PVC
AHEW (At Home Extra Work)
Bench Press (3-3-3-3-3)
Build to a heavy set of 3

2020-07-02

CrossFit

CrossFit Q

“Painkiller”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (Time)
3 rounds:

RX:
12 Reverse Lunges with 1 KB/DB ( 50/35)
50-m Single-arm OH Carry(or 30 sec OH hold)
30 Air Squats

Fitness:
35/20
AHEW (At Home Extra Work)
Rest

2020-07-01

CrossFit

CrossFit Q

“Electric Eye”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Thruster (3-3-3-3-3)
Work up to a heavy 3 rep set
Finisher
Metcon (No Measure)
10 Minute EOMOM
8-10 Pull ups
AHEW (At Home Extra Work)
Metcon (Time)
21-15-9
Power Snatch (95/65)
Thruster (95/65)
Metcon (Time)
21-15-9
Calories
DB Snatch 53/35

2020-06-30

CrossFit

CrossFit Q

“Life in the Fast Lane”
Warm-up
A. Dynamic Movement
B. Project Inversion - Session 13
C. Wod Prep
CrossFit
Metcon (Time)
FULLY LOADED(RX+)
35 Front Squats (135/95 lb.)
1 k Run

PARTIALLY LOADED(RX)
70 DB Front Squats 50/35
1 k Run

UNLOADED
100 Air Squats
1 k Run
AHEW (At Home Extra Work)
Metcon (Time)
For time:
60 Push ups
120 Sit Ups
180 Air Squats

2020-06-29

CrossFit

CrossFit Q

“Gumption”
Warm-up
A. Dynamic Movement
B. Project Inversion - Session 13
C. Wod Prep
CrossFit
Metcon (Time)
10 Rounds:

FULLY LOADED(RX+)
10 Lateral Burpees over Bar
10 Push Press (95/65)
10 sec. Bar Hold overhead (95/65)

PARTIALLY LOADED(RX)
10 Lateral Burpees over DB
10 DB Push Press
10 sec. DB Hold overhead

UNLOADED(Fitness)
10 Burpees
10 Pike Push-up
10 sec. Pike Hold
10 rounds Pike Push-up
AHEW (At Home Extra Work)
Metcon (Time)
800m Run
75 KB/DB Swings (50/35)
800m Run
75 DB KB/Swings
800m Run

2020-06-28

CrossFit

CrossFit Q

“The Bear”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
The Bear (Weight)
Without dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press
Back Squat;
Push-Press

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

-There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
-Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
-Athletes are to START LIGHT, and add weight after each completed sequence of seven.

2020-06-26

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“LugNut”
Warm-up
A. Dynamic Movement
B. Project Inversion #12
C. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
FULLY LOADED(RX+)
1-2-3-2-1 minutes
Row for Cals.
Devils Press (40/25 lb.)

PARTIALLY LOADED(RX)
1-2-3-2-1 minutes
Double-unders
Devils Press(30/15)

UNLOADED
1-2-3-2-1 minutes
Toe-taps
10 Mountain Climbers + 10 Kick-sits
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
As many reps as possible in 10 minutes:
5 Powerclean (heavy)
10 Sit Ups

2020-06-25

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Shmindy”
Warm-up
A. Dynamic Movement
B. Project Inversion
C. Wod Prep
CrossFit
Metcon (Time)
FULLY LOADED(RX+)
5-4-3-2-1
Rounds of cindy
5 Pull-ups
10 Push-ups
15 Air Squats

200-m Farmers Carry between each round. (heavy)

PARTIALLY LOADED(RX)
5-4-3-2-1
Rounds of
6 Alt. Renegade Rows
10 Push-ups
15 Air-Squats

UNLOADED(Fitness)
5-4-3-2-1
Rounds of
6 V-ups
10 Push-ups
15 Air-Squats
AHEW (At Home Extra Work)
Rest

2020-06-24

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“SpoonMan"
Warm-up
A.
B.
C.
CrossFit
AHEW (At Home Extra Work)

2020-06-24

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Beetlejuice”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
All Levels

2 Rounds
200-m Run
with what time is remaining of
3 min. perform AMRAP MB Sit-ups
rest 1 min.

2 Rounds:
400-m Run
with what time is remaining of 4 min.
perform AMRAP KB/DB Swings
rest 1 min.
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
As many reps as possible in 15 minutes:
250m Row
25 push ups

2020-06-23

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Tornado"
Warm-up
A. Dynamic Movement
B. Project Inversion - Session 10
C. Wod Prep
CrossFit
Overhead Squat (5-3-3-1-1-1)
Metcon (AMRAP - Reps)
PARTIALLY LOADED(RX)
5 Rounds:
SA DB. OH Squat
30 sec. Right
30 sec. Rest
30 sec. Left
30 sec. Rest

UNLOADED(Fitness)
4 Rounds:
30 sec. HSPU Variation
30 sec. Handstand Hold
30 sec. Rest

30 sec. Right side Pistols
30 sec. rest
30 sec. Left Pistols
30 sec rest
AHEW (At Home Extra Work)
Metcon (Time)
3 rounds :
20 overhead squat
100 double unders
-rest 2 minutes-

2020-06-22

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Karen"
The Wall Ball
Warm-up
A. Dynamic Warm Up
B. Shoulder Prep
C. Wod Prep
CrossFit
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Partially Loaded :
150 SA DB Thrusters

Unloaded :
100 Air Squat to Burpee
AHEW (At Home Extra Work)
Deadlift (1-1-1-1-1-1-1)
-Build to a heavy single for the day.
Partially Loaded - 5x15 DB Deads
Metcon (No Measure)
3 Rounds For Quality:
Max Reps -Strict Pull Ups
(Scale to Rows)

2020-06-21

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“SoulSearcher"
Warm-up
A. Dynamic Movement
B. Running Drills
C. Wod Prep
CrossFit
Metcon (AMRAP - Reps)
AFAP 24 Minutes
200 m run
20’Sit Ups
300 m run
30 Sit Ups
400 m run
40’Sit UPS
500 m run
50 Sit Ups
600 m run
60 Sit Ups
Etc....
Score equals sit ups
AHEW (At Home Extra Work)
Rest

2020-06-20

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Juneteenth"
We stand for INCLUSION. We stand for EQUALITY. And we stand in SOLIDARITY with the BLACK community.
Warm-up
A. Dynamic Movement
B. WOD Prep
CrossFit
Metcon (Time)
6 Rounds:
19 Double Push Up Burpees
18 KB/DB Swings 50/35
65 Double Unders
AHEW (At Home Extra Work)
Metcon (Time)
4 Rounds:
20 Front Squat (115/75)
20 Push press (115/75)
20 Sit ups

2020-06-19

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Green Light"
Warm-up
A. Dynamic Mobility
B. Movement/WOD Prep
CrossFit
Power Clean and Split Jerk (3-3-3-3-3)
Find a Heavy 3 Rep Power Clean and Split Jerk

Partially Loaded: Perform 5 sets of 8 DB Power Clean and Split Jerks.
Metcon (AMRAP - Rounds and Reps)
AMRAP - 9 Minutes

FULLY LOADED(RX+)
2 Power Clean
2 Split Jerk
2 Clean and Split Jerk
* use approx 85% of 3 rep clean and jerk

PARTIALLY LOADED(RX)
4 DB Power Clean
4 DB Split Jerk
4 DB Clean and Split Jerk

UNLOADED(Fitness)
3 Candlesticks
9 anchored Sit-ups
18 High Knees
AMRAP 9 min.
AHEW (At Home Extra Work)
Metcon (Time)
—–Fully Loaded—–
21 Deadlifts (225/155)
400m Run
18 Deadlifts (225/155)
400m Run
15 Deadlifts (225/155)
400m Run
12 Deadlifts (225/155)
400m Run

——Partially Loaded——
42 DB Deadlifts (50/35)
400m Run
36 DB Deadlifts (50/35)
400m Run
30 DB Deadlifts (50/35)
400m Run
24 DB Deadlifts (50/35)
400m Run

2020-06-18

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Thick"
Warm-up
A. Dynamic Movement
B. Shoulder Prep
C. Project Inversion - Session 8
CrossFit
Weighted Pull-ups (3-3-3-3-3)
Fully Loaded (RX+)
Bent Over Row (10-10-10-10-10)
Partially Loaded(RX)
Use DB or Barbell. Go to failure on each set.
Finisher
Metcon (AMRAP - Reps)
5 Rounds:

30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest
Score equals total sit ups and back extensions.

2020-06-17

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“No Mas"
Warm-up
A. Dynamic Movement
B. Bullet Proof Hips
C. Wod Prep
CrossFit
Metcon (Time)
Perform one round every 3 min.
5 rounds

FULLY LOADED(RX+)
25 back squat (115/75 lb.)
100-m barbell walk (on back)

PARTIALLY LOADED(RX)
50 back squat
100-m DB Carry on back

UNLOADED(Fitness)
50 Air Squat
100-m Run
AHEW (At Home Extra Work)
Front Squat (1-1-1-1-1-1-1)
-Build to a heavy single for the day.
Push Press (3-3-3-3-3-3-3)
-Build to a heavy triple for the day.

2020-06-16

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Photo Finish"
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
FULLY LOADED(RX+)
6-5-4-3-2-1
Hang Power Snatch (135/95 lb.)
Chest-to-bar Pull-up

6-5-4-3-2-1
Hang Squat Snatch (115/75 lb.)
Toes-to-bar

6-5-4-3-2-1
Squat Snatch (95/65 lb.)
Strict Handstand Pushup

1 mile run

PARTIALLY LOADED( RX)
12-11-10-9-8
DB Alt. Hang Power Snatch
6-5-4-3-2-1
DB Burpees

12-11-10-9-8
SA. Alt. DB Hang Squat Snatch
Hollow Rocks

12-11-10-9-8
Alt. Squat Snatch
6-5-3-2-1
Strict Press

1 Mile run

UNLOADED(Fitness)
24-20-16-12-8-4
4-point Heel Taps
Burpees
Alt. Cossack Squats

1 Mile run
AHEW (At Home Extra Work)
Metcon (Time)
5 Rounds:
21 DB Front rack lunge (35/25)
15 Burpees

2020-06-15

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Big Poppy"
Warm-up
A. Dynamic Movement
B. Project Inversion - Session 7
C. Wod Prep
CrossFit
Metcon (Time)
FULL/ PARTIALLY LOADED(RX)
60 Push-up
50 Alt. Renegade Row
40 Object jump overs (20 in.)
30 Weighted Sit-ups

UNLOADED(Fitness)
60 Push-up
60 Plank Ankle-taps
40 Object jump overs (20 in.)
40 Sit-ups
AHEW (At Home Extra Work)
Power Clean (3-3-3-3-3)
-Build to heavy triple across the sets
Bench Press (3-3-3-3-3)
Bent Over Row (8-8-8-8-8)
-Use the heaviest weight possible across the sets.

2020-06-14

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Evolution”
Warm-up
A. Dynamic Mobility
B. Running Prep
CrossFit
Metcon (Time)
10 x 100 Meter Sprint
3 Minute Rest

Score equals total time of all 10 Rounds.
Cool Down
1 Mile Run/ Jog at casual pace.

2020-06-13

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Take the Stairs”
Warm-up
A. Dynamic Movement
B. Wod Prep
CrossFit
Metcon (Time)
4 Rounds:
FULLY LOADED(RX+)
6 Hang Power Clean (115/75 lb.)
6 Front squat
6 knees-to-elbows

PARTIALLY LOADED(RX)
6 DB Hang Power Clean
6 DB Front squat
12 Lying anchored leg raises

UNLOADED(Fitness)
6 Mountain Climbers
10 Curtsy Lunges
12 Lying anchored leg raises
AHEW (At Home Extra Work)
Metcon (Time)
3 Rounds for time:
—–Fully Loaded—–
40 cal Row
30 Wallball (30/20)
20 Triple unders
——Partially Loaded——
40 DB Snatch (alternating – 50/35)
30 Single arm DB Thruster (50/35)
20 Triple unders

2020-06-12

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Pull Start”
Warm-up
A. Dynamic Mobility
B. Shoulder Prep/Pressing
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
As far as possible in 16 min.

FULLY LOADED(RX+)
4-8-12-16-20-24………..
burpee
V-up
Jumping Pull-up

PARTIALLY LOADED(RX)
4-8-12-16-20-24………..
Burpee
V-up
DB Chainsaws

UNLOADED(Fitness)
4-8-12-16-20-24………..
Burpee
V-up
50 ft. Bear Crawl
AHEW (At Home Extra Work)
Metcon (Time)
2 Rounds:
50 Sit ups
60 KB/DB Swing (50/35)
70 Air Squat

2020-06-11

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
"CrossFit Total”
Warm-up
A. Dynamic Movement
B. Wod Prep/Movement Review
CrossFit
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
PARTIALLY LOADED
CrossFit Total
Max set unbroken Back Squat
Max set unbroken Deadlift
Max set unbroken Press

UNLOADED
Max set Pistols (each side)
Max set Hamstringers
Max set HSPU/Seated DB Press
AHEW (At Home Extra Work)
Rest

2020-06-10

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Fists of Fury”
Warm-up
A. Running /Dynamic Drills
B. Hip Prep
C. Wod Prep
CrossFit
Metcon (Time)
FULLY LOADED(RX+)
21-15-9
400-m run
Walking lunges with DB’s by side (45/25 lb.)
box jumps (24/20 in.)

PARTIALLY LOADED(RX)
21-15-9
400-m run
Walking lunges with DB’s by side
Object jumps

UNLOADED(Fitness)
21-15-9
400-m run
Walking Lunges (double reps)
Object jumps
AHEW (At Home Extra Work)
Metcon (Time)
—–Fully Loaded—–

21 Squat Snatch (75/55)
42 Push ups
15 Squat Snatch (75/55)
30 Push ups
9 Squat Snatch (75/55)
18 Push ups

——Partially Loaded——
21 DB Squat Snatch (50/35)
42 Push ups
15 DB Squat Snatch (50/35)
30 Push ups
9 DB Squat Snatch (50/35)
18 Push ups

2020-06-09

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Big Boss”
Warm-up
A. Dynamic Movement
B. Project Inversion
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds)
FULLY LOADED(RX+)
Thruster ladder at
60% 1rep Max
* add 1 rep every minute

PARTIALLY LOADED(RX)
DB Thruster ladder
* add 2 reps every minute

UNLOADED(Fitness)
15 Air Squats
10 Air Squat Jumps
EMOM 10 min.

Score = Total rounds completed (partial rounds do not count)
AHEW (At Home Extra Work)
Metcon (Time)
—–Fully Loaded—–
10 rounds for time:
10 Push press (115/80)
10 KB Swing (53/35)
10 Box jump (24"/20")

——Partially Loaded——
10 rounds for time:
10 DB Push press (50/35)
10 DB Swing (50/35)
10 Object jump

2020-06-08

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Alter Ego”
Warm-up
A. Dynamic Movement
B. Project Inverted - Session 2
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min.

FULLY LOADED(RX+)
5 Power Snatch (135/95 lb.)
200-m Run
5 bar muscle up

PARTIALLY LOADED(RX+)
10 Alt. DB Power Snatch
20 Db SDHP (10 each side)
7 DB Burpee

UNLOADED(Fitness)
10 Lateral Stationary step-ups
20 Deadlift jumps
7 2-fer-1 burpee
AHEW (At Home Extra Work)
Metcon (No Measure)
For quality:
50 Strict Pull ups
50 Strict HS push up
50 Ring Rows
50 Ring dips

Then:

3 Rounds for quality:
50 Band "Pull aparts"
10 hanging hip touches (alternate arms)

2020-06-07

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“J.U.S.T.I.C.E.” By EZ Mohammed
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
6 Minute AMRAP

20 Jumping Air Squats
20 Unbroken Dubs
20 Snatch
20 Toe Taps
20 Inverted Push Ups (Pike)
20 Curls
20 Elevated Kick Backs

2 Minute Rest

6 Minute AMRAP

20 Jumping Air Squats
20 Unbroken Dubs
20 Snatch
20 Toe Taps
20 Inverted Push Ups (Pike)
20 Curls
20 Elevated Kick Backs
AHEW (At Home Extra Work)
Rest

2020-06-06

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Hard Drive”
Warm-up
A.Deck of Cards
B. Wod Prep
CrossFit
Metcon (Time)
All Levels:

3 rounds:
1 min. Curb Hops
1 min. Clusters
1 min. Push Ups

Right Into:

3 rounds
30 Curb Hops
20 Clusters
10 Push Ups

Score = Total times minus reps
AHEW (At Home Extra Work)
Metcon (Time)
DB Double "DT"
10 Rounds:
12 DB Deadlift (50/35)
9 DB Hang Power clean (50/35)
6 DB Push Jerks (50/35)
Deadlift (3-3-3-3-3)
Build to a heavy Triple

2020-06-05

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Asphalt Dreams”
Warm-up
A. Dynamic Movement
B. PVC Snatch Work
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
17 Minute AMRAP

Buy In- 600m Run ( For extra fitness carry your DB/KB)

Then with remaining time:

All Levels-
30 Sec SA DB/KB Overhead hold – right
12 DB/KBSnatch R
24 Air Squats
12 DB/KB Snatch L
30 Sec SA DB/KB Overhead Hold - L
AHEW (At Home Extra Work)
Metcon (Time)
21-18-15-12-9-6-3
Overhead Squat (115/75)
Pull-up or Burpee

2020-06-04

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Constantly Numb”
Warm-up
A. Get Sweaty
B. Project Inversion - Session 2
C. Wod Prep
CrossFit
Metcon (AMRAP - Rounds)
EMOM 10 min.

FULLY LOADED(RX+)
7 Wall ball
5 Power clean (135/95 lb.)

PARTIALLY LOADED(RX)
7 Db Thruster
7 Db Power Clean

UNLOADED(Fitness)
20 Mountain Climbers
10 Walking Lunges
AHEW (At Home Extra Work)
Rest

2020-06-03

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Fuggedaboudit”
Warm-up
A. Running/Shuttle Work
B. Wod Prep
CrossFit
Metcon (Time)
FULLY AND PARTIALLY LOADED(RX)
800 m run
50 KB/DB Swing unbroken (50/35)
Rest remainder of 8 min.

600 m run
40 KB/DB Swing unbroken
Rest remainder of 6 min.

400 m run
30 KB/DB Swing unbroken
Rest remainder of 4 min.

200 m run
20 KB/DB Swing unbroken

UNLOADED(Fitness)
800 m run
50 Deadlift jumps
Rest remainder of 8 min.

600 m run
40 Deadlift jumps
Rest remainder of 6 min.

400 m run
30 Deadlift jumps
Score equals total time to complete all 4 rounds
AHEW (At Home Extra Work)
Power Clean (3-3-3-3-3)
Build to a heavy Triple
Bench Press (3-3-3-3-3)
Build to a heavy Triple
Bent Over Row (8-8-8-8-8)
Use the heaviest weight possible for all sets.
Metcon (No Measure)
——Partially Loaded——
In as few sets as possible,
100 DB Shoulder Press
100 DB bent over row (Right)
100 DB bent over row (Left)

2020-06-02

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Squeegee”
Warm-up
A. Dynamic movement
B. Project Inversion- Session #1
C. Wod Prep
CrossFit
Metcon (Time)
FULLY LOADED(RX+)
6 rounds
5 Push Press (155/105 lb.)
10 Burpee

PARTIALLY LOADED(RX)
6 rounds
10 DB Push Press
10 burpee

UNLOADED(Fitness)
6 rounds
5 Wall Climbs
10 burpee
AHEW (At Home Extra Work)
Metcon (Time)
—–Fully Loaded—–
25 Strict HSPU
50 Toes to bar
75 cal Assault Bike

——Partially Loaded——
25 Strict HSPU
50 V-ups
75 DB Thruster (35/25)

2020-06-01

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“Bumpy”
Warm-up
A. Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Front Squat (5-3-3-1-1-1-)
Fully Loaded (RX+)
Metcon (AMRAP - Reps)
Partially Loaded (RX)
DB Front Squat
2-4-6-8-10…..
until they can’t perform any more unbroken sets
Metcon (AMRAP - Rounds and Reps)
Unloaded(Fitness)
As far as possible in
12 min.
Bulgarian Lunge Ladder
3-6-9-12-15
AHEW (At Home Extra Work)
Metcon (Time)
6 Rounds :
800m Run
50 Double unders

2020-05-31

CrossFit

CrossFit Q

All Crossfit/Specialty Zoom classes use the following link and or Meeting ID:
https://zoom.us/j/7714875734
Meeting ID # 771 487 5734
Password: 647260

KIDS (Tues/Wed @ 3pm, Thurs @ 7pm) Zoom Classes - use the below link:
https://us04web.zoom.us/j/3087303582?pwd=YW1WNzFWaUIxNFBtdXpla295Rk4ydz09

Meeting ID: 308 730 3582
Password: 074976
“JuneBug”
Warm-up
A.Dynamic Movement
B. Mobility
C. Wod Prep
CrossFit
Metcon (No Measure)
20:00 EMOM

Minute 1- 9 Hang Muscle Cleans 95/65
Minute2- 15 Press (your choice from list below)
Minute 3- 18 Bicep Curls
Minute 4- 21 Russian Twists

Press Options:
Strict Press
Pushups
Pike HSPU
HSPU
Seated Shoulder Press

2020-05-30

CrossFit

CrossFit Q

“Hook Line and Sinker”
Warm-up
A. Dynamic Mobility
B. Running Prep
C. Wod Prep - Movement Review
CrossFit
Metcon (AMRAP - Rounds)
10 rounds (20 min.)

FULLY LOADED(RX+)
Odd min: Run 200 m
Even min: 7 Burpee Pull-ups

PARTIAL and UNLOADED(RX)
Odd min: Run 200 m
Even min: 8 Burpee Jump to Target
AHEW (At Home Extra Work)
Metcon (Time)
—–Fully Loaded—–
10 Rounds for time:
1 Power snatch (185/125)
3 Overhead squat (185/125)

——Partially Loaded——
33-27-21-15-9
DB Power Snatch (50/35)
DB Single-arm Overhead Squat

2020-05-29

CrossFit

CrossFit Q

“Cool Breeze”
Warm-up
A. Deck of Cards
B. Project Squat Better - Session 15
C. Wod Prep
CrossFit
Metcon (Time)
3 Rounds:

FULLY LOADED(RX+)
10 Over-unders
250 m Row
10 Deadlifts (225/155 lb.)

PARTIALLY LOADED(RX)
10 Over-unders
10 x 20 m Shuttle Run
20 DB Deadlifts (50/35 lb.)

UNLOADED(Fitness)
10 Over-unders
10 x 20 m Shuttle Run
20 Split Leg Good-mornings
AHEW (At Home Extra Work)
Metcon (Time)
—–Fully Loaded—–
7 Rounds for time:
10 SDHP (95/65)
10 Ring Dips

——Partially Loaded——
7 Rounds for time:
10 DB High pull (50/35)
10 Push-ups (hands on DB)

2020-05-28

CrossFit

CrossFit Q

“Post Up”
Warm-up
A. Upper Body Complex
B. Lower Body complex
C. Project Squat Better #14
D. Wod Prep
CrossFit
Metcon (Time)
FULLY LOADED(RX+)
20 Front Rack Reverse Lunge (95/65 lb.)
15 Power Clean
10 Hang Squat Snatch

PARTIALLY LOADED(RX)
25 DB Front Rack Reverse Lunge (40/25 lb.)
20 DB Power Clean
15 Hang Squat Snatch (SA)

UNLOADED(Fitness)
30 Reverse Lunges
20 Kick-sits
10 Wall Climbs
AHEW (At Home Extra Work)
Rest

2020-05-27

CrossFit

CrossFit Q

“12 Car Garage”
Warm-up
A. Dynamic Movement
B. Running Drills
C. Project Squat Better - #13
D. Wod Prep
CrossFit
Metcon (Time)
4 Rounds:

FULLY LOADED(RX+)
15 Box Jump-overs (24/20 in.)
25 Wall Ball (20/14 lb.)

PARTIALLY LOADED(RX)
15 Object Jump-overs
20 DB Thruster (one DB) (40/25 lb.)

UNLOADED(Fitness)
15 Object Jump-overs
25 Russian Twists
AHEW (At Home Extra Work)
Metcon (8 Rounds for time)
8 Rounds for times:
400m Run
-Rest 2 min-

2020-05-26

CrossFit

CrossFit Q

“Lydocaine”
Warm-up
Dynamic Movement
Overhead Prep
Wod Prep
CrossFit
Split Jerk (1-1-1-1-1-1-1-1)
Fully Loaded
Metcon (AMRAP - Reps)
7 Rounds:

PARTIALLY LOADED
DB Split Jerk
30 sec. On/30 sec. Off

UNLOADED
Seated Strict DB Press
30 sec. On/30 sec. Off
AHEW (At Home Extra Work)

2020-05-25

CrossFit

CrossFit Q

“Murph”
Warm-up
A. Dynamic Movement/Wod Prep
B. Running Drills
CrossFit
Murph - Q (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

RX Plus - Complete with Weighted Vest 20/10

Can be completed as Individuals ( RX ) or in teams of two or three.

Level 2 - 75 Pull Ups/150 Push Ups/225 Air squats

Level 1 - 800 Meters / 50/75/100 800 Meters
Scaling:
Partially Loaded - 100 SA High Pulls

Unloaded: 100 Sit Ups.

Time cap: If you haven't completed the squats by 40 minutes , start the final run.

2020-05-24

CrossFit

CrossFit Q

“Swole n Flexy”
CrossFit
Metcon (Time)
Mobility / Recovery

2020-05-23

CrossFit

CrossFit Q

“Taking Souls”
Warm-up
A. Dynamic Movement/Stretch
B. Pistol Prep
C. WOD Prep
CrossFit
Metcon (Time)
5 Rounds:

FULLY LOADED(RX+)
10 Alt Pistols
10 inverted ring rows
10 sdhp (95/65 lb.)
10 Triple-unders

PARTIALLY LOADED(RX)
10 Alt. Pistols
10 DB. Alt Plank Rows (50/35 lb.)
10 SA. DB sdhp – each side
20 Double-unders

UNLOADED(Fitness)
10 Alt. Pistols
10 4-point position (plank) ankle taps
10 V-ups
30 Object Toe-taps
5 Rounds
AHEW (At Home Extra Work)
Metcon (10 Rounds for time)
10 rounds for times:
100m Sprint
-Rest 90 seconds-

2020-05-22

CrossFit

CrossFit Q

“Kalsu aka Death of Rob”
Warm-up
A. Hip Prep
B. Project Squat Better - Session 12
C. Wod Prep
CrossFit
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
PARTIALLY LOADED
100 DB Thrusters (50/35 lb.)

UNLOADED
200 Lateral Deadlift Jumps
AHEW (At Home Extra Work)
Metcon (No Measure)
For Quality:
Accumulate,
5 min Plank
4 min Reverse Plank
3 min HS hold
2 min L-sit
1 min Bridge

2020-05-21

CrossFit

CrossFit Q

“Grimey”
Warm-up
A. Hip Flow/Dynamic Movement
B. Project squat Better- Session 11
C. Movement Review/Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min.

Fully and Partially Loaded(RX)
12 DB Lunges
12 Alt. DB Snatch
24 Lateral DB Jump-overs

UNLOADED
12 Walking Lunges
12 Stationary Step-ups (6 each side)
24 Lateral Object Jump-overs
AHEW (At Home Extra Work)
Rest

2020-05-20

CrossFit

CrossFit Q

“Redeemed and Dominant”
Warm-up
A. Dynamic Movement
B. Mobility/Stability
C. Movement Review/Wod Prep.
CrossFit
Metcon (AMRAP - Rounds)
Every 2 minutes.
8 Rounds:

FULLY LOADED(RX+)
4 Bent over row
4 Weighted Dip

PARTIALLY LOADED(RX)
8 DB Bent over row
8 Object Dip

UNLOADED(Fitness)
10 Hamstring Sliders
8 Object Dip
Score is rounds completed. Write weight in comments.
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
—–Fully Loaded—–
"Tabata"
Deadlift (315/225)
Score = Reps

Rest 4 minutes

"Tabata"
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round.

——Partially Loaded——
For total reps:
Tabata DB Deadlift (50/35)
Tabata Squat
Tabata DB Deadlift (50/35)
Tabata Squat

2020-05-19

CrossFit

CrossFit Q

“Last Dance”
Warm-up
A. Dynamic Movement
B. Midline Accessory
C. WOD Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
FULLY LOADED(RX+)
5 Rounds:
6 Toes-to-bar
6 Push Jerk (135/95 lb.)

rest 3 min.

5 Rounds:
6 Toes-to-bar
6 Hang Power Clean (135/95 lb.)

PARTIALLY LOADED(RX)
8 Wall Lying Hands-to-feet
12 DB Push Jerk (50/35 lb.)

rest 3 min.

8 Wall Lying Hands-to-feet
12 DB Hang Power Clean

UNLOADED
6 Wall Lying Hands-to-feet
6 Wall Climbs

rest 3 min.

6 Wall Lying Hands-to-feet
6 Plank Get down-ups
AHEW (At Home Extra Work)
Metcon (AMRAP - Rounds and Reps)
AMRAP-12 Min
—–Fully Loaded(RX+)
25 Burpees
15 Back squats (185/125)
——Partially Loaded(RX)
25 Burpees
25 DB squats (50/35)

2020-05-18

CrossFit

CrossFit Q

Kelly...ish
Warm-up
A. Dynamic Movement
B. Project Squat Better -Session 10
CrossFit
Metcon (AMRAP - Rounds and Reps)
FULLY LOADED(RX+)
400 m run
30 Box Jumps (24/20 in.)
30 Wall Ball (20/14 lb.)
AMRAP 35 min.

PARTIALLY LOADED(RX)
400 m run
30 Object Jumps
20 DB Clusters
AMRAP 35 min.

UNLOADED
400 m run
30 Object Jumps
50 Air Squats
AMRAP 35 min.
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
3 Rounds for Max Reps:

Fully Loaded(RX+)
1 min – Bench Press (135/95)
1 min – Rest
1 min – Strict Pull up
1 min – Rest

Partially Loaded(RX)
1 min – DB Push Press (50/35)
1 min – Rest
1 min – DB Power snatch
1 min – Rest

2020-05-17

CrossFit

CrossFit Q

“Full Count”
Warm-up
Dynamic Movement/Stretch
Run Prep
Wod Prep/Movement Review
CrossFit
Metcon (Time)
All Levels:

30 Minute AMRAP:

200 Meter Run/Jog/Walk
1 Minute Plank
200 Meter Run
1 Minute Air Squats
200 Meter Run
1 Minute Sit Ups
200 Meter Run
1 Minute Push Ups

Score equals total reps. 200 m run counts as 2 Reps.
Plank Unbroken counts as 2 reps.

2020-05-16

CrossFit

CrossFit Q

“Perfect Game”
Warm-up
1.Dynamic Movement/ Stretching
2. Project Squat Better #9
CrossFit
Metcon (AMRAP - Reps)
TABATA

FULL /PARTIALLY LOADED(RX)
db Alt. SA Thruster
db Farmers Walk/March+Hold
dbSlam
db Burpee
* (50/35 lb.)

UNLOADED
Squat Hold
Object Jump-overs
Plank Hold
Burpee
AHEW (At Home Extra Work)
Metcon (Time)
3 Rounds:

—Fully Loaded—
800m Run
25 Deadlifts (225/155)
25 Toes to bar

——Partially Loaded——
800m Run
40 DB Deadlifts (50/35)
40 Sit ups (feet anchored)

2020-05-15

CrossFit

CrossFit Q

“Cold Blooded”
Warm-up
A. Dynamic
B. Shoulder Prep
C. Wod Prep/Movement Review
CrossFit
Metcon (Weight)
FULLY LOADED(RX+)
3-point Power Snatch Complex
1 High Hang Power Snatch
1 Mid Thigh Power Snatch
1 Power Snatch
Work up to heavy load

PARTIALLY LOADED(RX+)
3-point Power Snatch Complex
4 DB High Hang Power Snatch
4 DB Mid Thigh Power Snatch
4 Power Snatch
* perform 1 round on each arm
3-5 total sets

UNLOADED(Fitness)
7 Rounds:
1 Strict HSPU
2 Kipping HSPU
Max Handstand Hold
Rest
Record Load or Time to comments
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
5 Rounds for reps:

Fully Loaded(RX+)
In 3 minutes,
10 Front Squat (185/125)
10 Box jumps (36"/30")
Max cal Row
-Rest 3 min-

Partially Loaded(RX)
In 3 minutes,
20 DB Front Squat (50/35)
20 Object jumps
Max Burpee
-Rest 3 min-

2020-05-14

CrossFit

CrossFit Q

“GOAT”
Warm-up
A. Mobility/Stretch
B. Project Squat Better - Session 8
c. WOD Prep
CrossFit
Metcon (Time)
FULLY LOADED (RX+)
40-30-20-10
Chest-to-bar Pull-ups
Mb Clean (20/14 lb.)

PARTIALLY LOADED(RX)
40-30-20-10
DB. Alt. Push Press
DB Squat Clean (40/25 lb.)
* one DB held sideways
in both hands

UNLOADED(Fitness)
40-30-20-10
Heel Taps
Cossack Squats
AHEW (At Home Extra Work)
Rest

2020-05-13

CrossFit

CrossFit Q

“Dynasty”
Warm-up
A. Shuttle/Dynamic
B. Project Squat Better - Session 7
C. WOD Prep
CrossFit
Metcon (Time)
3 Rounds:
perform 1 round every 5 min.

FULLY LOADED(RX+)
30 Front Squat (115/75 lb.)
200 m Run
50 Double-unders

PARTIALLY LOADED(RX)
30 DB Front Squat (50/35 lb.)
200 m Run
50 Double-unders

UNLOADED(Fitness)
40 Air Squats
200 m Run
60 Object Toe-taps
AHEW (At Home Extra Work)
Metcon (Time)
Run 5,000m
OR
Row 5,000m
OR
Bike 10,000m

2020-05-12

CrossFit

CrossFit Q

“Sanitarium”
Warm-up
A. Run/Dynamic
B. Handstand/HSPU Prep
C. Wod Prep
CrossFit
Metcon (Time)
4 Rounds:

FULLY LOADED(RX+)
250 m Row
Max set unbroken HSPU

PARTIALLY LOADED(RX)
30 SA DB SDHP (15 each side)
Max set unbroken HSPU

UNLOADED(Fitness)
30 Lateral Deadlift Jumps
Max set unbroken Pike Push Ups
Score = time minus 5 sec for each HSPU
AHEW (At Home Extra Work)
Metcon (AMRAP - Rounds and Reps)
AMRAP12 min:

10 DB Overhead walking lunge – Right (50/35)
10 DB Overhead walking lunge – Left
20 Box jumps (24"/20")

2020-05-11

CrossFit

CrossFit Q

“Plastered”
Warm-up
A. Get Warm - 5-10 reps Dynamic
B. Accessory Work
C. Wod Prep /Movement review
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 16 min.

FULLY LOADED(RX+)
3 Ring Muscle-ups
7 OH squat (155/105 lb.)
14 Deadlifts

PARTIALLY LOADED(RX)
7 DB Man-makers (40/25 lb.)
14 SA. DB OH squat (7 each side)
14 Suitcase Deadlifts (7 each side)

UNLOADED(Fitness)
7 ‘2-fer-1’ Burpees
14 1.25 Broomstick/PVC OH Squat
14 Windmills – 7 each side.
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
3 Rounds for Max Reps:

Fully Loaded(RX+)
1 min – Bench Press (135/95)
1 min – Rest
1 min – Strict Pull up
1 min – Rest

Partially Loaded(RX)
1 min – DB Push Press (50/35)
1 min – Rest
1 min – DB Power snatch
1 min – Rest

2020-05-10

CrossFit

CrossFit Q

“Sunday Bloody Sunday”
Warm-up
Dynamic Movement
Mobility
Run Prep
CrossFit
Metcon (Time)
4 Rounds:

All Athletes:

100 m Sprint
Rest 30 sec.
150 m Sprint
Rest 30 sec.
200 m Sprint
Rest 3 min.
AHEW (At Home Extra Work)
Rest

2020-05-09

CrossFit

CrossFit Q

“Breezy Does It”
Warm-up
Hip Flow
Dynamic Drills
Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
FULLY LOADED(RX+)
3 Rounds:
3 Squat Clean (185/125 lb.)
Max set unbroken Power Clean

Rest 5 min.

Find your heaviest 3 rep Power Clean in 5 min.

PARTIALLY LOADED(RX)
3 Rounds:
10 DB Squat Clean (50/35 lb.)
Max set unbroken DB Squat CleanS

Rest 5 min.

AMRAP DB Power Clean in 5 minutes.

UNLOADED
4 Rounds;
25 Fast High Knees
Max set unbroken Anchored Leg Raises

Rest 5 min.

AMRAP 20 High Knees + 10 Anchored Leg Raises in 5 minutes.
AHEW (At Home Extra Work)
Metcon (Time)
—–Fully Loaded—–
400m Run
20 Overhead Squats (95/65)
400m Run
30 Front Squats (95/65)
400m Run
40 Back Squats (95/65)
400m Run
50 Squats

——Partially Loaded——:
400m Run
20 DB single arm Overhead Squats – Right (50/35)
400m Run
20 DB single arm Overhead Squats – Left (50/35)
400m Run
35 DB Front Squats (50/35)
400m Run
50 Squats

2020-05-08

CrossFit

CrossFit Q

“Hand of the King”
Warm-up
Hollow-Plank-Squat
Box Jump Primer
Wod Prep
CrossFit
Metcon (Time)
PARTIALLY LOADED(RX)
60 Double-unders
60 DB/KB Swing (50/35.)
60 Object Jumps
60 Deficit Push-ups
60 Double-unders

UNLOADED (Fitness)
100 Object Toe-taps
60 Good-mornings
60 Object Jumps
60 Deficit Push-ups
100 Object Toe-taps

FULLY LOADED
16/12 Calories
60 KB Swing (53/35)
60 Box Jump (24/20 in.)
60 Deficit Push-ups
60 Double-unders
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
4 Rounds:

Max Unbroken Shoulder Press

Fully Loaded(RX+)
135/95

Partially Loaded(RX)
50/35
Use a load that you can get at least 10 reps on the first set.
rest as needed between sets.
Metcon (Time)
3 Rounds for time:

Fully Loaded(RX+)
21 cal Row
12 Strict HSPU
9 Hang Power Snatch (135/95)

Partially Loaded(RX)
21 DB Rows
12 Strict HSPU
18 DB Power Snatch (50/35)

2020-05-07

CrossFit

CrossFit Q

“Radar Love”
Warm-up
Dynamic Movement
Project Squat Better - Session 6
Wod Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes

PARTIALLY LOADED(RX)
18 DB Back squat (50/35 lb.)
12 Burpee
9 SA DB shoulder to overhead (each side)

UNLOADED(Fitness)
18 Curtsy Lunges
12 Burpee
9 Pike
Push-up

FULLY LOADED(RX+)
15 Back squat (95/65 lb.)
12 Burpee
9 SA KB shoulder to overhead (each side) (53/35)

.
AHEW (At Home Extra Work)
Rest

2020-05-06

CrossFit

CrossFit Q

“Rebel Yell”
Warm-up
PVC/Broomstick Complex
Running-Midline Prep
Wod Prep
CrossFit
Metcon (AMRAP - Reps)
Partially Loaded(RX)
5 min: DB Alt. Power Snatch (50/35 lb.)
4 min: Shuttle runs (20 m)
3 min: DB Alt. Power Snatch
2 min: Shuttle runs
1 min: DB Alt. Power Snatch

Unloaded(Fitness)
5 min: 10 V-ups + 20 Mountain Climbers
4 min: Shuttle runs (20 m)
3 min: 10 V-ups + 20 Mountain Climbers
2 min: Shuttle runs
1 min: 10 V-ups + 20 Mountain Climbers

Fully Loaded(RX+)
Power Snatch 115/75
AHEW (At Home Extra Work)
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Partially Loaded——
100 DB Swings (50/35)
100 push ups
100 sit ups
100 squats

2020-05-05

CrossFit

CrossFit Q

" Vida Loca”
Warm-up
Floor Sequence
Project Squat Better Session #5
CrossFit
Metcon (Weight)
4 Rounds:

Partially Loaded(RX)
Min 1: 20 DB Weighted Step-up (left leg)
Min 2: 20 DB Weighted Step-up (right leg)
2 min: Rest

Unloaded(Fitness)
Min 1: 20 Single-leg Hip Extension (left)
Min 2: 20 Single-leg Hip Extension (right)
2 min: Rest
add load /reps to comments
Finisher
Metcon (AMRAP - Reps)
Tabata
Double Unders

Fitness: Singles or Lateral Jump Overs
Weighted Step-ups (6-6-6)
Fully Loaded- Use same load across all sets
AHEW (At Home Extra Work)
Metcon (Time)
—–Fully Loaded—–
For time:
150 Double unders
-then-
12-9-6
Hang Squat clean (165/115)
Burpee Pull up
-then-
150 Double unders

——Partially Loaded——

150 Double unders
-then-
15-12-9
DB Hang Squat clean (50/35)
DB Burpee (50/35)
-then-
150 Double unders

2020-05-04

CrossFit

CrossFit Q

" Jackie”
Warm-up
Dynamic Warm Up:
Min 1: 20 air squats
Min 2: 45 sec hold bottom of air squat
Min 3: 15 air squats with arms overhead
Min 4: 45 sec supine plank
Min 5: 8 burpees
Min 6: 45 sec handstand hold, or plank hold

Squat Better Project Session #4

3 Rounds:
10 Single leg stationary lateral step-ups – each side
10 Side plank leg raises – each side
CrossFit
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
PARTIALLY LOADED
800 m Run
50 DB Thrusters (40/25 lb.)
50 DB Alt. Plank Rows

UNLOADED
800 m Run
50 Burpee to Air Squat
50 Plank toe-taps
AHEW (At Home Extra Work)
Metcon (Time)
For time:
21-15-9
Deadlift (heavy - 65%)
Box Jump (30"/24")

——Partially Loaded—,

For time:
42 DB Deadlift (50/35)
21 Object Jump over
30 DB Deadlift (50/35)
15 Object Jump over
18 DB Deadlift (50/35)
9 Object Jump over

2020-05-03

CrossFit

CrossFit Q

" Easy as 1,2,3”
Warm-up
Dynamic Movement
Run Prep
Jump Rope Drills
CrossFit
Metcon (Time)
Fully Loaded( RX+)
100 Burpees
2 Mile Run
300 Double Unders (x2)

Partially Loaded(RX)
75 Burpees
1.5 Mile Run
200 Double Unders (x2)

Unloaded(Fitness)
50 Burpees
1 Mile Run /Jog/Walk
200 Fast Feet

33 Minute Time Cap
Could be shared with a partner

2020-05-02

CrossFit

CrossFit Q

" Bulls on Parade”
Warm-up
Dynamic Movement
Midline Tabata
Plank/Squat
CrossFit
Metcon (Time)
Partially Loaded(RX)
7 DB Hang Squat Clean (50/35 lb.)
7 DB Slams (50/35 lb.)
* Every 90 sec. perform
3 Woman-maker

Unloaded(Fitness)
14 Single Leg Alt. Deadlifts
7 x 3 point heel taps
* Every 90 sec. perform
3 Candlestick to Handstand Hold

Fully Loaded(RX+)
7 Hang Squat Clean (75/55 lb.)
7 DB Slams (50/35 lb.)
* Every 90 sec. perform
3 Woman-maker
AHEW (At Home Extra Work)
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes

Fully Loaded(RX+)
5 Power snatch (95/65)
10 Overhead walking lunge (95/65)
15 Deadlifts (95/65)

Partially Loaded(RX)
10 DB Swing (50/35)
10 DB Overhead walking lunge
10 DB single leg deadlifts R
10 DB single leg deadlifts L

2020-05-01

CrossFit

CrossFit Q

"Hall Pass”
Warm-up
Dynamic Warm Up
Squat Better Project Session #3
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min

Partially Loaded(RX)
5 DB Shoulder to Overhead
5 DB Thruster
5 DB Front Squat
(50/35 lb.)

Unloaded(Fitness)
10 Pike HSPU
10 Air Squat + Burpee
10 Stationary Step-ups (5 each side)

Fully Loaded(RX+)
5 Shoulder to Overhead
5 Thruster
5 Back Squat
(95/65 lb.)
AHEW (At Home Extra Work)
Metcon (Time)
For time:
21-15-9
DB Snatch (50/35)
Burpee over DB
-Rest 3 minutes-
"SYLB #2″
For time:
100 Double unders
21 Burpees
75 Double unders
15 Burpees
50 Double unders
9 Burpees
Record Total time including rest.

2020-04-30

CrossFit

CrossFit Q

"Rush”
Warm-up
Dynamic Warm Up
Project Squat Better Session #2
CrossFit
Metcon (Time)
3 Rounds

Partially Loaded(RX)
12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats

Unloaded(Fitness)
18 Curtsy Lunges
18 Russian Twist ground taps
30 Air Squats

Fully Loaded(RX+)
12 Power Snatches -95/65

2020-04-29

CrossFit

CrossFit Q

"Luxe”
Warm-up
Dynamic Mobility
Shoulder Prep
Wod/Movement Prep
CrossFit
Metcon (Time)
10 Rounds

Partially Loaded(RX)
200 m Run
10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)
6 SA. DB Swings (3 each side)

Unloaded(Fitness)
200 m Run
12 Speed Skaters
6 V-ups

Fully Loaded(RX+)
200 m Run
4 Weighted Pull-up
5 Pull-ups
AHEW (At Home Extra Work)
Metcon (Time)
21-15-9
Powerclean (135/95)
Push Press (135/95)

DB-50/35
Metcon (No Measure)
For Quality:
Accumulate 3 minutes in an L sit.

2020-04-28

CrossFit

CrossFit Q

"PopCorn”
Warm-up
-Virtual Partner Warm Up
-Wod Prep
CrossFit
Metcon (AMRAP - Rounds)
5 Rounds

Partial and Unloaded(RX):
Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

Fully Loaded(RX+)
Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Score = Rounds Completed
AHEW (At Home Extra Work)
Metcon (Time)
6 Rounds for time:
100m DB Farmer carry (50/35)
60 Double unders
10m HS walk or 15 sec HS hold

2020-04-27

CrossFit

CrossFit Q

"Fever”
Warm-up
Dynamic Movement Warm Up
Project Squat Better - Session 1
Wod Prep
Bottom Of Squat Hold (Time)
Test Max time able to hold perfect active position in bottom of the squat.
CrossFit
Metcon (Weight)
EMOM - 10 Minutes

Partially Loaded(RX)
10 DB Front Squats

Unloaded(Fitness)
15 Air Squats

Fully Loaded(RX+)
5 Front Squats
Record weight used.
AHEW (At Home Extra Work)
Metcon (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes
10 DB Powerclean (50/35)
15 Push-ups
20 Single-leg squats (alternating)

Fully Loaded(RX+)
10 C2B instead of DB PC

2020-04-26

CrossFit

CrossFit Q

“Mind Over Matter”
Warm-up
Dynamic Warm Up
Wod Prep
CrossFit
Metcon (AMRAP - Rounds)
Minute 1 - 2 Turkish Get Ups
Minute 2 - 10 Push Ups & 15 Sit-ups
Minute 3 - 12 DB Snatches

2020-04-25

CrossFit

CrossFit Q

"Reagor Hurts”
Warm-up
Run Prep
Wod Prep
CrossFit
Metcon (Time)
Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders)
Run 400 m
25 Man-makers
Run 400m

Scale DB load and/or man makers to
Burpees
AHEW (At Home Extra Work)
Shoulder Press (10-10-10-10-10-10-10-10-10-10)
Use 55% of 1RM. For Dbs do 100 DB press in as few sets as possible

2020-04-24

CrossFit

CrossFit Q

"Sarge"
Warm-up
Dynamic Movement
Wod Prep
CrossFit
Metcon (AMRAP - Reps)
6 rounds
4 Minutes each

Partially Loaded(RX)
20 DB Back Squat (50/35 lb.)
With time remaining:
Rnd 1,3 and 5: Db Slams
Rnd 2, 4 and 6: Single DB Cluster

Unloaded(Fitness)
12 Over-unders
With time remaining :
Rnd 1,3 and 5: Jumping Lunges
Rnd 2, 4 and 6: Hold Wall Squat

Fully Loaded(RX+)
15 Back Squat at 3/4 Body weight
With time remaining :
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2, 4 and 6: Wall Ball (20/14 lb.)
AHEW (At Home Extra Work)
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 minutes:
10 Push Press (115/75)
20 KB Swing (53/35)
40 Double unders

DB Option: 50/35

2020-04-23

CrossFit

CrossFit Q

"Lefty"
Warm-up
Dynamic Movement
Shoulder Prep
Wod and Movement Prep
CrossFit
Metcon (Weight)
7 Rounds:

Partially Loaded(RX)
2 SA. DB Press
4 SA. DB Push Press
6 SA. DB Push Jerk
* Holding two DB’s.

Unloaded(Fitness)
1 Strict HSPU
2 Kipping HSPU
Max Unbroken Handstand Hold
Rest

Fully Loaded(RX+)
1 Press
2 Push Press
3 Push Jerk
Finisher
Metcon (AMRAP - Reps)
Partially Loaded(RX)
Death by SA DB high Pull

Unloaded(Fitness)
Death by Kick Sits

Fully Loaded(RX+)
Death by strict Pull Ups

2020-04-22

CrossFit

CrossFit Q

"Doc"
Warm-up
A
CrossFit
Metcon (AMRAP - Reps)
Tabata

Partially Loaded(RX)
Lateral Object Jump Overs
DB L-Sit
Sit-ups
Object Jump Overs

Unloaded(Fitness)
Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs

Fully Loaded(RX+)
Lateral Box Jump Overs (20 in.)
Ring L-Sit
Sit-ups
Box Jump Overs (20 in.)
AHEW (At Home Extra Work)
Deadlift (10-10-10-10-10-10-10-10-10-10)
Every Two Minutes in the Minute.
Use 50-55% of your 1RM.

2020-04-21

CrossFit

CrossFit Q

"Chooch"
Warm-up
Running Warm Up
Inverted Prep
Movement Review/Wod Prep
CrossFit
Metcon (Time)
5 Rounds:

Partially Loaded(RX)
6 SA DB Hang Squat Snatch (50/35 lb.)
12 SA OH Squat
9 Handstand Push-up

Unloaded(Fitness)
9 Plank Get-down/ups
24 Air Squats
9 Handstand Push-up

Fully Loaded(RX+)
3 Hang Squat Snatch (heavy)
6 OH Squat
9 Handstand Push-up
AHEW (At Home Extra Work)
Metcon (3 Rounds for time)
3 Rounds for individual times:
1 mile run
-Rest 5 minutes between efforts.

2020-04-20

CrossFit

CrossFit Q

"Lights Out"
Warm-up
Get Warm - Dynamic Drills
Double Unders/Holds Prep
Workout Prep/Skillwork
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 min.

Partially Loaded (RX)
20 Double-unders
10 DB Deadlift (50/35 lb.)
5 DB Hang Power Clean

Unloaded(Fitness)
20 Object Toe-taps
10 Kick-backs
5 Anchored Leg Raises

Fully Loaded(RX+)
20 Double-unders
8 Deadlift (115/75 lb.)
4 Hang Power Clean
AHEW (At Home Extra Work)
Metcon (Time)
8 Rounds for time:
8 Thruster (115/75)
8 Burpees to target

DB Option at 50/35

2020-04-19

CrossFit

CrossFit Q

"J Roll "
Warm-up
Dynamic Movement
Mobility
Wod Prep
CrossFit
Metcon (Time)
20 Rounds:

All Levels:
10 Sit Ups
8 Air Squats
6 Burpees
4 Wall Balls
2 Power Cleans

2020-04-18

CrossFit

CrossFit Q

"The Big Piece "
Warm-up
Musical Movements
Mobility
Movement Review / WOD Prep
CrossFit
Metcon (Time)
Fully Loaded, Partially Loaded,Unloaded

15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs

rest 1 min.

15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs
AHEW (At Home Extra Work)
Metcon (Time)
5 Rounds :
50 Double unders
20 DB Deadlifts (50/35)
10 DB Squats (50/35)

2020-04-17

CrossFit

CrossFit Q

"Back Seat Confidential"
Warm-up
200 M Run
Dynamic Stretch
Hip Mobility
Running Drills
CrossFit
Metcon (Time)
Partially Loaded(RX)
100 Double-unders
400 m Run
100 Double-unders
400 m Run
100 Double-unders
400 m Run

Unloaded(Fitness)
100 Toe Taps

Fully Loaded(RX+)
500m Row
AHEW (At Home Extra Work)
Metcon (No Measure)
For Quality:
Accumulate 3 minutes at top of front raise hold
-Choose light DB’s or a full gallon jug in each hand. Focus on minimizing the lean back.
Metcon (No Measure)
Every 2 minutes for 20 minutes:
10 Strict Pull-ups or Inverted Rows
You can perform rows from rings or under any solid surface such as a table . bar on rack etc

2020-04-16

CrossFit

CrossFit Q

"IceyLikeaHockeyPuck"
Warm-up
400 m run
40 Plank shoulder taps
10 Good-morning to squat
10 Down dog into cobra – keep moving
10 Half handstands (on spot) – scale to attempts or Pike HSPU
10 alt. Walking (on spot) pigeon stretch
Max handstand hold – if less than 30 sec. Do two attempts – scale to plank.
20 Air squats
400 m run – run a little faster this time.

Push-up Program day 11

Push-up Variants

5 Rounds:
5 Long Push-ups
5 Clapping Push-ups
CrossFit
Metcon (No Measure)
Partially Loaded:
In 5 min:
Find your Max reps unbroken
DB Thruster (50/35 lb.)
In 5 min:
Run 800 m
In 5 min:
Max rep DB Thrusters

Unloaded:
In 5 min:
1 Push-up + 1 HSPU
2 Push-up + 2 HSPU
etc…..
In 5 min:
Run 800 m
In 5 min:
1 Push-up + 1 HSPU
2 Push-up + 2 HSPU
etc…..

Fully Loaded:
In 5 min:
Find your 15 rep Max
Thruster
In 5 min:
Run 800 m
In 5 min:
Max rep Thrusters with 15 rep
weight
Record all three scores in comments

2020-04-15

CrossFit

CrossFit Q

"HeatSeeker”
Warm-up
A
CrossFit
Metcon (AMRAP - Reps)
Partially Loaded(RX)
2-4-6-8-10….until you can’t perform unbroken sets.
DB Deadlifts (50/35 lb.)
Deadlift (5-5-3-2-2)
Fully Loaded:
Every 2 min Perform Deadlifts:
Rnd 1 – 5 reps @ 50-60%
Rnd 2 – 5 reps @ 60-70%
Rnd 3 – 3 reps @ 70-80%
Rnd 4 – 2 reps @ 80-90%
Rnd 5 – 2 reps @ 90+%

Recorde weights for each set.
Metcon (AMRAP - Reps)
Unloaded(Fitness)
4 Rounds:
30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest
Finisher
Metcon (Time)
40 Devils Press
Every time you rest, perform
10 Weighted Sit-ups
AHEW (At Home Extra Work)
Metcon (5 Rounds for time)
5 Rounds for individual times:
200m Run
-rest 3 minutes between efforts-
-Or find a hill that takes about 30 seconds to sprint up, and do that 8 times, resting the time it takes to walk back down.

2020-04-14

CrossFit

CrossFit Q

"Who Made Who”
Warm-up
6-5-4-3-2-1 - Inchworm plus PU

Ankle Mobility
Vertical Jump Practice
CrossFit
Metcon (AMRAP - Rounds and Reps)
Partially & Fully Loaded

30 Minute AMRAP:
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m DB Carry
20 Burpee + Jump to High Target

Unloaded(Fitness)
20 Minute AMRAP
20 Arms Overhead Walking Lunge
50 ft. Bear Crawl
20 Burpee + Jump to High Target
AHEW (At Home Extra Work)
Metcon (Weight)
Every 2 Minutes for 20 Minutes

10 Back Squats (Barbell or DB)
-Use approximately 50-55% fo your 1RM, and only go up in weight if you completed all 10 sets of 10 reps last time. Try to get more total reps at the same weight as last time, or use 10# more on the bar.
Metcon (No Measure)
For Quality:
Accumulate 4 minutes in a reverse plank
-Lay face up with support only under heels and shoulder blades. Keep body rigid and straight (hips in line with shoulders and knees), with toes touching.

2020-04-13

CrossFit

CrossFit Q

"Fly on the Wall”
Warm-up
Dynamic Movement
CrossFit
Metcon (Time)
Strict Db Elizabeth
21-15-9

Partially Loaded(RX)
DB Squat Clean (50/35 lb.)
Elevated Feet Object Dip

Unloaded(Fitness)
Single Leg Hip Raises(each side)
Elevated Feet Object Dip

Fully Loaded(RX+)
DB Squat Clean (50/35 lb.)
Strict Ring Dip
AHEW (At Home Extra Work)
Metcon (AMRAP - Reps)
5 Rounds for max reps:
In 2 minutes,
20 DB Box Step ups (50/35 – 20")
Max reps DB Push Press (50/35)
-Rest 2 minutes between rounds-

2020-04-11

CrossFit

CrossFit Q

"Carry Me Home"
Warm-up
-Deck of Cards
-Mobility
CrossFit
Metcon (Time)
Partial /Fully Loaded
30 DB/KB Russian Swing (50/35 lb.)
30 Goblet Squats
100 m Vertical(Bottoms Up )Carry
20 Russian Swing
20 Goblet Squats
150 Carry
10 Russian Swing
10 Goblet Squats
200 Carry
20 Russian Swing
20 Goblet Squats
250 DB Carry
30 Russian Swing
30 DB Goblet Squats

Unloaded(Fitness)
5 Rounds
10 Pike/Floor round the worlds
20 Air Squats
25 ft. Crab Walk
Hold KB Upside down by Handle in front of chest and DB by bottom.
AHEW (At Home Extra Work)
Metcon (Time)
100 DB burpee box step ups (50/35 – 20" box)

2020-04-10

CrossFit

CrossFit Q

"Brain Shake"
Warm-up
A
CrossFit
Metcon (Time)
Partially Loaded(RX)
4 Rounds:
8 DB Power Clean and Jerk
16 Plank Rows (8 each side)
* Every 2 min. perform 60 Double-unders

Unloaded(Fitness)
5 Rounds:
8 Burpee jump to target
16 Plank Shoulder Taps
* Every 2 min. perform 20 Jumping jacks

Fully Loaded(RX+)
4 Rounds
4 Power Clean and Jerk (heavy)
8 Strict Pull-up
* Every 2 min. perform 60 Double-unders
AHEW (At Home Extra Work)
Shoulder Press (10-10-10-10-10-10-10-10-10--10)
Every 2 minutes for 20 minutes do 10 reps. Use approx 50-55% of 1 Rm.

If no barbell complete 100 DB strict press for time
Metcon (No Measure)
For Quality:

Accumulate 5 minutes in Handstand Hold (scale to wallwalk or pike from a box/couch)

2020-04-09

CrossFit

CrossFit Q

"Sting Like a Bee”
Warm-up
2 Rounds:
10 Single leg glute bridge
10 Alt. lateral step-overs
6 Alt. groiners
6 Alt. pigeon stretches
CrossFit
Metcon (AMRAP - Rounds and Reps)
Part 1:

Partially Loaded(RX)
2-4-6-8-10….until you can’t perform unbroken sets.
DB Front Rack Alt. Backwards Step Lunge (50/35 lb.)

Unloaded: (Fitness)
Pistols(scale accordingly)
Front Rack Lunge (6-6-6-6-6)
Fully Loaded:

Front Rack Alt. Backwards Step Lunge
Find your heaviest 6 rep (3 each side)
Metcon (AMRAP - Rounds and Reps)
Part 2:
3 Rounds
AMRAP 2 min.

Partially Loaded(RX)
6 DB Front Rack Backwards Step Lunge (50/35 lb.)
4 DB Front Squat
rest 1 min.

Unloaded(Fitness)
6 Alt. Step-ups
4 Alt. Pistols

Fully Loaded(RX+)
Use 50% of part 1 or choose load that is challenging but allows you to keep moving.
AHEW (At Home Extra Work)
Metcon (No Measure)
Push-up Program Day 8
Angles and Holds
21-15-9
Decline Push-ups
30 sec. Plank Hold

* Perform Decline with feet on a 12″/6″ object for male/female.
* Plank Hold is on elbows.

2020-04-08

CrossFit

CrossFit Q

"Float like a ButterFly”
Warm-up
2 Rounds:
Row, assault bike, jump rope, or air squat for 1 min.
10 Long Lunge Sequences
Row, assault bike, jump rope, or air squat for 1 min.
10 T-spine rotation and shoulder rolls

Push-up Program Day 8
Angles and Holds
21-15-9
Decline Push-ups
30 sec. Plank Hold

* Perform Decline with feet on a 12″/6″ object for male/female.
* Plank Hold is on elbows.
CrossFit
Metcon (AMRAP - Reps)
2 min. DB Bent-over Row (50/35 lb.)
2 Rounds:

Partially Loaded (RX)
2 min. DB Shoulder to Overhead (50/35 lb.)
2 min. Double-unders
2 min. Db Sit-ups

Unloaded(Fitness)
2 min. Candlesticks
2 min. Wall Climbs
2 min. High Knees
2 min. Couch Anchored Sit-ups

Fully Loaded (RX+)
2 min. Row for Calories
2 min. DB Shoulder to Overhead (45/25 lb.)
2 min. Assault Bike for Calories
2 min. Mb Sit-ups
AHEW (At Home Extra Work)
5k Run (Time)
Max Effort 5k Run

2020-04-07

CrossFit

CrossFit Q

"Ride On”
Warm-up
4 Step-over/crawl under
8 Air squats
4 Burpee, hop over
8 Split stance rock to tall split stance kneel
4 Over-unders – scale to step-over if needed.
CrossFit
Metcon (Time)
21-18-15-9-6

Partially loaded(RX)
One DB Cluster (50/35 lb.)
Broad Jump
Deficit Push-up

Unloaded(Fitness)
3 point squat
Broad Jump
Deficit Push-up

Fully Loaded(RX+)
Wall Ball (20/14 lb.)
Broad Jump
Ring Push-up
AHEW (At Home Extra Work)
Metcon (AMRAP - Rounds)
EMOM - 10 Minutes
Odd: 15 DB Powerclean (50/35)
Even: 15 Push ups (hands on DB)
Metcon (AMRAP - Rounds and Reps)
AMRAP-10 Minutes
30 Double unders
15 ab-mat sit ups

2020-04-06

CrossFit

CrossFit Q

"Shake a Leg"
Warm-up
2 rounds:
10 Alt. Supine Plank Leg Raises
10 Sit-up to Pike
10 Sit-up to Straddle
5 Inchworm into Down Dog into Cobra
CrossFit
Metcon (Time)
3 Rounds

Every 10 min. perform

Partially Loaded(RX)
4 Db Man-makers (50/35 lb.)
8 Strict Handstand Pushups
16 DB Alt. Hang Power Snatch
Run 800 m

Unloaded(Fitness)
8 Rotational Planks
8 Strict Seated Shoulder Press
16 Speed Skaters
Run 800 m

Fully Loaded(RX+)
4 Muscle-ups
8 Strict Handstand Pushups
12 Hang Power Snatch (95/65 lb.)
Run 800 m
Score = time to complete each of the three rounds added together
AHEW (At Home Extra Work)
Metcon (Weight)
Every 2 minutes for 20 minutes:

10 Deadlift
Use 50-55% of your 1 rep max.

Partially Loaded: Use a set of dumbells or other weights and do 15 reps every 2 minutes
Metcon (No Measure)
Accumulate 3 minutes at top of lateral raise hold ( Iron Cross)
Use light dumbells (or cans of soup)

2020-04-05

CrossFit

CrossFit Q

Support Your Local Box - Workout # 1
Warm-up
Dynamic Warm Up
CrossFit
Support Your Local Box Workout 1 (AMRAP - Reps)
10-min. AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
AHEW (At Home Extra Work)
Metcon (No Measure)
Get outside and Run, Walk or Bike for 60
Minutes

2020-04-04

CrossFit

CrossFit Q

"Flick of the Switch"
Warm-up
A.
CrossFit
Metcon (Time)
Partially Loaded(RX)
3 Rounds:
20 SA DB SDHP (10 each arm)
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Object Dips
Rest 1 min

Unloaded(Fitness)
20 Squat to Jumping Jack
10 Inchworms
10 Object Dips

Fully Loaded(RX+)
500 m Row
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Ring/Bar Dips
AHEW (At Home Extra Work)
Metcon (Time)
100 DB Powerclean (50/35)

10 Minute Time Cap
Metcon (Time)
Accumulate 5 minutes in a plank.(on hands at top of push up)

2020-04-03

CrossFit

CrossFit Q

"Powerage"
Warm-up
2 rounds:
10 good-mornings
30 sec Plank Hold
10 Alt. Single leg deadlifts
10 Alt. Cossack Squats
10 Plank Shoulder taps

Push-up Program Day 6

Unbroken Ladder
Unbroken Push-up
1-2-3-4-5…

Perform 1 set, rest, then repeat with another rep added to the end.
Rest 30 sec – 2 min between sets.
If you fail before 10, go back down the ladder (I.e. 1-2-3-4-5-6-5-4-3-2-1)
CrossFit
Metcon (AMRAP - Rounds and Reps)
Partially Loaded (RX)
1-3-6-9-12…. until you can’t perform unbroken sets
Complex (1 rep = the following:)
1 Hang DB Cluster
1 DB Thruster
Score Equals Rounds and Reps unbroken
Metcon (Time)
Unloaded ( Fitness)
2-4-6-8-10
4-point Heel Taps
Burpees
Cossack Squats
Score = time
Metcon (Weight)
9-6-3-1
Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
* unbroken
Score = Load
AHEW (At Home Extra Work)
Metcon (Time)
100 DB Snatch, alternating (50/35)
100 cal Row or 1 Mile Run
50 burpees

2020-04-02

CrossFit

CrossFit Q

"Inject the Venom"
Warm-up
25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)
5 Inchworm + Push-up
10 Air squat to jumping jack
5 Half handstands – scale to attempts or plank get down/ups
25 ft. Bear Crawl forward + Bear Crawl Backward

Wod Movement Prep
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP - 30 Minutes

Partially Loaded (RX)
45 Db Swings (50/35 lb.)
45 Object Jumps
45 Db Sit-up to Overhead Press (50/35 lb.)
45 Push-ups
45 Jump to touch target

Unloaded(Fitness)
45 ft. Bear Crawl
45 Object Jumps
45 sec. Handstand Hold
45 Push-ups
45 Jump to touch target

Fully Loaded(RX+)
45 Kb Swings (24/16 kg.)
45 Box Jumps (24/20 in.)
45 MB Sit-up to wall toss (20/14 lb.)
45 Push-ups
45 Jumping Pull-ups

2020-04-01

CrossFit

CrossFit Q

"Fool's Gold”
Warm-up
Jumping Jack Game
CrossFit
Metcon (Time)
2 Rounds"
Partially Loaded(RX)
20 DB Step-ups (one DB on back) (50/35 lb.)
200 m DB Carry (one anyhow)
20 Walking lunges
200 m Oh DB Carry
30 Air Squat

Unloaded(Fitness)
20 Object Step-ups
40 Mountain Climbers
20 Walking lunges
40 Mountain Climbers
30 Air Squat

Fully Loaded (RX+)
Use Barbell with 75/55 for step ups and carries.
Metcon (No Measure)
Push-up Program Day 5

Shoulder Stability
10 Plank Shoulder Tap + Push-up
Every 90 seconds for 9 min (6 sets)
1 Plank Shoulder Tap each hand + 1 Push-up = 1 rep.
Scale by lowering reps first, then to Knee Push-ups.
AHEW (At Home Extra Work)
Metcon (Weight)
——Fully Loaded——
Every 2 minutes for 20 minutes:
10 Back Squat

Partially Loaded——-
In as few sets as possible:
100 reps DB squat (50/35)
-Use approximately 50-55% fo your 1RM. This is 10 sets of 10 reps on the 2 minutes, so the real work starts after the 10 minute mark. All sets must be unbroken, with a focus on bar speed. The first few sets should feel light and fast, don’t be tempted to start too heavy. If you fail to complete 10 in a set, mark down how many you got and move to the next set, but keep the weight the same across all 10 sets.
Metcon (No Measure)
Fully Loaded:
Accumulate 5 minutes in a double KB overhead hold
Load suggested is between 35-53#

Partially Loaded:
Use a DB
Load suggested is 20-35#
-Use a KB/DB or other weight(milk jug) in each hand, focus on elbow lockout and avoiding hyperextension with the ribs poking out.

2020-03-31

CrossFit

CrossFit Q

"SpellBound”
Warm-up
Get Warm
2 rounds:
100-m Run(20 sec)
10 good-morning to squat

Ankle Foot Prep:
Jump Rope(or not) barefoot for 2 minutes

Ankle & Foot Drills
CrossFit
Metcon (Time)
3 Rounds:

Partially Loaded (RX)
75 Double-unders
400 m Run
25 Lying Wall Hands-to-toes

Unloaded:
Sub 100 Fast feet for the double unders.

Fully Loaded(RX+):
25 Toes to Bar
AHEW (At Home Extra Work)

2020-03-30

CrossFit

CrossFit Q

"I Put The Finger On You”
Warm-up
Ninja Flow
Wod Prep for movements:
Superset the Back Squat and Deadlift
2 x 5 reps
3 x 3 reps
3 x 1 rep
CrossFit
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP

Partially loaded (RX)
3 DB Back Squat (50/35 lb.)
3 DB Deadlift
* add 3 reps every round

Unloaded(Fitness) -
5 Sit Throughs
5 Split Leg Good-mornings
*add 5 reps each round

Fully Loaded (RX+)
1 Back Squat (275/185 lb.)
1 Deadlift (315/205 lb.)
* Add 1 rep of each
every round
AHEW (At Home Extra Work)
Metcon (No Measure)
Push Up program - Day 3

Changing Depth and Grip:

-Dumbell / Object Push Ups
-7x50% of max reps

- Perform with hands on dumbells or books
-rest 1-2 minutes between sets

2020-03-29

CrossFit

CrossFit Q

"Done Dirt Cheap”
Warm-up
Dynamic Stretch/Warm Up

Review: TGU
3x8 (4 each side)

Wod Prep:
1 round:
6 Over Unders
4 TGU
2 Wall Climbs
CrossFit
Metcon (AMRAP - Rounds)
With a Partner:
Alternating Rounds:
6 Over Unders
4 Turkish Get UPS
2 Wall Climbs

Complete as many rounds as possible in 30 min

2020-03-28

CrossFit

CrossFit Q

"For those About to Rock"
Warm-up
Dynamic Stretch w PVC
Barbell/Broom- movement review
10xeach Movement

Tabata; 8 rounds(4 each)
Jump Rope
Sit ups
CrossFit
Metcon (Time)
15 OH Squats
100 Double Unders (x2)
15 Front Squats
75 Sit Ups
15 Thrusters
100 Double Unders (x2)
15 Power Snatches
75 Sit Ups

Fully Loaded - 115/75
Partially Loaded - DBs of choice
Unloaded- PVC or Broomstick-Fast Feet instead of jump rope
AHEW (At Home Extra Work)
Metcon (Time)
30 Reps of Bear Complex
-Powerclean-front squat-push press-back squat-back rack push press is one rep. Scale the loading down to be able to maintain 3 reps every minute as a minimum pace.

Time Cap - 12 minutes

2020-03-27

CrossFit

CrossFit Q

"C.O.D"
Warm-up
Dynamic Stretch
Row Prep
Burpee Prep
CrossFit
Metcon (AMRAP - Rounds)
EMOM- 10 Minutes

10 Bent Over Rows(5 each )
record load/object in comments
Metcon (AMRAP - Rounds)
EMOM - 10 minutes
-10 Burpees
AHEW (At Home Extra Work)
Metcon (AMRAP - Rounds and Reps)
Push Up Program - Day 2

AMRAP - 7 Minutes
25 Ft Bear Crawl
10 Push Ups

2020-03-26

CrossFit

CrossFit Q

"Precious"
Warm-up
-Hinshaw Running Prep
-Run 200-400m
-Dynamic Flexibility
-Hip Mobility
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min:

200 Meter Run
15 MB Cleans (or object)
15 Box Jumps(or object over)
200 Meter Run
15 Box Jumps(or object over)
15 MB Cleans (or object)
AHEW (At Home Extra Work)
Squat Snatch (5-5-5-5-5)
If no barbell use PVC Pipe. Broom, Stick etc and practice formwork

2020-03-25

CrossFit

CrossFit Q

“The Meet Cute”
Warm-up
Hip Flow
Quad Pose

Wod Prep:
10 Air Squats
10 Push Ups
10 Sit ups

5 Jumping squats
5 Clapping Push Ups
5 Sit Ups
CrossFit
Metcon (AMRAP - Rounds and Reps)
3-6-9-12....

Jumping Air Squats
Clapping Push Ups
Sit Ups

As far as possible in 15 min.

Fitness: Air Squats and Regular Push Ups
AHEW (At Home Extra Work)
Push Up Program - Day 1
A. Max Unbroken Push Ups (record score)
B. 5 x 50% of max set with 1-2 minutes between attempts
Max Push Ups (AMRAP - Reps)
1 attempt at Max set of push ups

2020-03-24

CrossFit

CrossFit Q

“Pure Vibe”
Warm-up
A. Dynamic Stretch
CrossFit
Metcon (Time)
5 Rounds:
200 m Run
20 Good-mornings - weighted
30 sec. Supine Plank
30 sec. Side Plank -L
30 sec. Side Plank- R

2020-03-23

CrossFit

CrossFit Q

“Even Flow”
Warm-up
A. Dynamic Stretch

B.
2 Rounds:
10 ​ Step-ups
10 ​Plank Shoulder Taps
CrossFit
Metcon (Time)
8 Rounds:
8 Step-ups with object if possible (each leg)
8 Burpee
8 ​V-Ups
8 ​Plank Get down/get-ups
Metcon (Time)
Max Iron Cross Hold

Pick 2 objects (5lbs or less )and hold one in each hand with arms straight out to the side and hold until failure.

2020-03-22

CrossFit

CrossFit Q

“The Garage”
Warm-up
Dynamic Stretching

2 Rounds:
10 ​Air Squats to up-and-over fence
10 Inchworm + 1 Push-up
10 ​Samson Stretch
10 ​Warrior Stretch

Prep:
5 Double Pulsing Air Squat 5-10 Chair Dips
10 Toe taps
CrossFit
Metcon (AMRAP - Rounds and Reps)
14 Minute AMRAP

10 Jumping Air Squats
10 Chair/box Dips
10 Object GTOH
20 Double Unders ( Singles x2)

If no jump rope or room change to 20 object foot taps
Metcon (Time)
Accumulate 3 minutes in a wall sit and 3 minutes in a plank.

Break as needed. Switch movements when you choose.

10 minute time cap

2020-03-21

CrossFit

CrossFit Q

“The Basement”
Warm-up
CrossFit
Metcon (Time)
Partner Workout (or individual)

8 Rounds Each:

25 ft. Bear Crawl
8 ​Sit Throughs
8 Object Jump (ideally up, but over will work too)

* I go you go - one round each

If solo complete 8 rounds

2020-03-20

CrossFit

CrossFit Q

“The Driveway”
Warm-up
A . Dynamic Stretching.
B. 2 Rounds:
Min. 1: 10 Air Squats + 20 ​Shoulder Plank Taps
Min. 2: 15 Lunges + 5 Push-ups
Min. 3: 20 Lateral Air Jumps (pretend to jump over something)
Min. 4: 5 Jumping Lunges + 5 Burpees
CrossFit
Metcon (Time)
33-27-21-15-9-3
Jumping Lunges (double reps)
Burpee Jump over object (barbell height
Fitness: 21-15-9-3 w Kickbacks

2020-03-19

CrossFit

CrossFit Q

“Tempeh”
Warm-up
Hip Prep

10 Slow Air Squats
10 Dynamic ​Pigeon Pose​ (5 each side)
10 ​Sumo Squats
10 ​Wall Squats ​(slow and controlled)

8 Pass
8 OH Squats
8 Strict Sit-ups
8 OH Squats
100 m Carry
8 Sit-ups
CrossFit
Metcon (Time)
5 Rounds:
-24 Sit-ups
-100 m Object Carry (child/ladder/washing detergent jug!)
-14 OH Squat (Broomstick/PVC)

Perform 1 round every 3 min.
Score- Total time of to complete each of the 5 rounds added together

2020-03-18

CrossFit

CrossFit Q

“Anchorman”
Warm-up
A
CrossFit
Metcon (AMRAP - Reps)
4 min. 5 Burpee + 3 ​Wall Climb 3 min. Shuttle Runs (20 Feet)-Down and back =1
2 min. Step-ups onto object
1 min. Plank Hold
2 min. Step-ups onto object
3 min. Shuttle Runs
4 min. 5 Burpee + 3 Wall Climb

2020-03-17

CrossFit

CrossFit Q

"Lucky Leprechaun “
CrossFit
Metcon (Time)
5 Rounds:
17 Speed Skaters
17 Push Ups
17 Fast Feet (x2)

2020-03-16

CrossFit

CrossFit Q

"Business as Usual"
CrossFit
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
10 Air Squats
5 Handstand Push Ups
25 Ft Bear Crawl.

Fitness: Squat to Chair/ Pike Push Up or Regular/Knee Push Ups

Scale Up : add load to air squats(use something fun like your kid...lol)
Metcon (Time)
100 Push Ups

2020-03-15

CrossFit

CrossFit Q

“Griff”
CrossFit
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

2020-03-14

CrossFit

CrossFit Q

Sa
CrossFit
Metcon (Time)
In Teams of 3:

Burpee Broad Jump Mile

* Share the work however you choose. One person works at a time.

Scaled Version: 1/2 Mile
We will be outside. Gloves and sweats you don’t care about getting dirty would be advisable.
At Home WOD
Metcon (AMRAP - Reps)
In Teams:

30 Minutes:

Max Burpees

2020-03-13

CrossFit

CrossFit Q

" Run Forest Run"
CrossFit
Metcon (Time)
500 Meter Run
50 Air Squats
400 Meter Run
40 Walking Lunges
300 Meter Run
30 Broad Jumps
400 Meter Run
40 Walking Lunges
500 Meter Run
50 Air Squats
Can be done at home or the gym.

2020-03-12

CrossFit

CrossFit Q

"Bleach"
CrossFit
Hang Power Clean (3-3-3-3-3)
In a 10 minute window establish heaviest possible 3 rep HC
Metcon (AMRAP - Reps)
5 Rounds:
Sport(RX)
6 Hang Power Cleans (185/125 lb.)
AMRAP Wall Balls (20/14 lb.) in the remainder of 2 min:

Fitness: Scale load on HC/14/10 WB
Competitor(RX+): 225/155
Competition Level Accessory Work ( CLAW)
Rest

2020-03-11

CrossFit

CrossFit Q

"Cool Your Jets"
CrossFit
Metcon (Time)
5 rounds:
Sport(RX)
5 Burpee Box Jumps (24/20 in.)
10 Toes-to-bars
15 Russian KB Swings(53/35)

Fitness: Step Ups/Knee Raises/35/20
Competitor: 70/53
Competition Level Accessory Work ( CLAW)
Push Press (3-3-3)
Us ethe same heavy load across all sets
Metcon (No Measure)
3 Rounds for Quality:
10 Turkish Get-ups (Use KB)
15 Double KB swing (Russian – As heavy as possible in each hand)
Metcon (No Measure)
For Quality:
3 x 20 Good Mornings (moderate loading)

2020-03-10

CrossFit

CrossFit Q

"Buffalo"
CrossFit
Back Squat (5-5-5)
Use the same heavy load on all three sets. target is 80-85% of 1RM.
Front Squat (5-5-5)
Use the same heavy load on all three sets. target is 80-85% of 1RM.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5,000m Run
10,000m Bike
5,000m Row

2020-03-09

CrossFit

CrossFit Q

"Thunder Road"
CrossFit
Metcon (Time)
4 Rounds:
Sport(RX)
500 Meter Row
20 Alt. DB Power Snatches (50/35 lb.)
Rest 2 min.

Fitness: 30/15
Competitor(RX+):60/45
Competition Level Accessory Work ( CLAW)
Shoulder Press (1-1-1-1-1)
Weighted Pull-ups (1-1-1-1-1)
Weighted Dips (1-1-1-1-1)
– Alternate movements each set and go as heavy as possible.

2020-03-08

CrossFit

CrossFit Q

“ Full House”
CrossFit
Metcon (Distance)
Project Row Session 3:

With a partner accumulate as many meters as possible in 7 minutes
Metcon (AMRAP - Rounds and Reps)
Sport (RX)
10 Minute AMRAP:
20 Slam Balls (20/14lb.)
10 SDHP (95/65 lb.)
10 Push Presses

Fitness: 75/55
Competitor(RX +): 115/75
Competition Level Accessory Work ( CLAW)
Rest

2020-03-07

CrossFit

CrossFit Q

"Schmalls"
CrossFit
Schmalls (Time)
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
Can be done with partner or solo. sub will be 200 dubs for run if needed.

Fitness: 40 Burpees/Jumping PU/Pistol to box/Pike PU
Competition Level Accessory Work ( CLAW)
Deadlift (1-1-1-1-1)
Use the sme heavy load on all sets
Metcon (Time)
3 Rounds for time:
30 GHD sit ups
50ft. HS walk

2020-03-06

CrossFit

CrossFit Q

“Teflon”
CrossFit
Metcon (AMRAP - Rounds)
4 Rounds:

Sport (RX)
Minute 1: 15/12-Cals
Minute 2: 10 OH Squats (115/75 lb.)
Minute 3: 45-sec. Chinese Plank

Fitness:
12/10 Cals
85/55
Superman Hold

Competitor(RX+):
20/15 Cals
135/95
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds:
800m Run
30 Wallball (30/20)
Metcon (No Measure)
Accumulate 2 minutes in an L Sit.

2020-03-05

CrossFit

CrossFit Q

" Panic Room"
CrossFit
Metcon (Time)
3 Rounds:
12 Hang Squat Cleans (75/55 lb.)
24 Box Jumps (24/20 in.)

Fitness: 45/35 - Step Ups
Competitor(RX+):95/65
Competition Level Accessory Work ( CLAW)
Rest

2020-03-04

CrossFit

CrossFit Q

“Stickshift “
CrossFit
Metcon (Time)
Sport(RX)
9-6-3
Power Snatches (155/115 lb.)
2 Rope Climbs

Rest 2 min.

12-9-6
Power Snatches (135/95 lb.)
2 Rope Climbs

Fitness: Reduce Load/Pulls to Standing(x2)
Competitor(RX+):(185/135 -155/115))
Competition Level Accessory Work ( CLAW)
Muscle Snatch (1-1-1-1-1)
Hang Power Snatch (1-1-1-1-1)
Power Snatch (1-1-1-1-1)
Climb across all 15 sets

2020-03-03

CrossFit

CrossFit Q

"FOMO"
CrossFit
Metcon (AMRAP - Reps)
Sport(RX)
10-20-30-40…
Double-unders (double reps)
DB Front Squats (45/25 lb.)
Push-ups
As far as possible in 15 min.

Fitness: Single Unders-30/15
Competitor(RX+)50/35
Competition Level Accessory Work ( CLAW)
Front Squat (3-3-3-3-3)
-Use the heaviest weight possible on each set.
Bench Press (3-3-3-3-3)
-Use the heaviest weight possible on each set.
Power Clean (3-3-3-3-3)
-Use the heaviest weight possible on each set.

2020-03-02

CrossFit

CrossFit Q

"Balderdash"
CrossFit
Split Jerk (3-3-3-3)
Use the same heavy load across all sets
Project Row - Session 1 (Time)
500 m
Rest 2 min.
250 m
Establish Baseline. Score is total time including rest.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds:
21 GHD Sit ups
15 Bar facing Burpees
9 Push Jerk (185/125)
Metcon (No Measure)
For Quality:
75 Hip Extensions

2020-03-01

CrossFit

CrossFit Q

WEEKLY CHALLENGE: Drink a glass of water upon waking (before coffee/food).
“Fireball”
CrossFit
Metcon (Time)
Sport(RX)
1-k Row
12 Muscle-ups
46 GHD Floor Sit-ups
750-m Row
9 Muscle-ups
32 GHD Floor Sit-ups
500-m Row
6 Muscle-ups
24 GHD Floor Sit-ups

Fitness: Sit Ups/ Jumping MU
Competitor(RX+) GHD Sit Ups
Competition Level Accessory Work ( CLAW)
Rest

2020-02-29

CrossFit

CrossFit Q

NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below:
https://app.wodifyrise.com/Event/Event.aspx?u=crossfitqspringnutritionchallenge2020
“Stick It”
CrossFit
Metcon (AMRAP - Rounds and Reps)
With a Partner

24 Minutes::

Buy In : 100 Burpees

Directly into:

AMRAP:
30 Airsquats
20 Sit UPS
10 Calories
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds:
21 cal Assault Bike
15 Back squats (185/125)
9 Bar Muscle ups

2020-02-28

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below:
https://app.wodifyrise.com/Event/Event.aspx?u=crossfitqspringnutritionchallenge2020
WEEKLY CHALLENGE: Sign up for the Spring Nutrition & Lifestyle Challenge and step outside your comfort zone with us! :)
"Heavy Nancy"
CrossFit
Heavy Nancy (Time)
5 Rounds:
400-m Run
15 OH Squats

Sport(RX):135/95
Fitness: 300 Meter Run-95/65
Competitor(RX+):155/115
Competition Level Accessory Work ( CLAW)
Metcon (Time)
50-40-30-20-10
Row (calories)
Push Press Wallball (25/18)

2020-02-27

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below:
https://app.wodifyrise.com/Event/Event.aspx?u=crossfitqspringnutritionchallenge2020
WEEKLY CHALLENGE: Sign up for the Spring Nutrition & Lifestyle Challenge and step outside your comfort zone with us! :)
"Slow Ride"
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 16 Min:
Sport(RX)
3 Lap Single-arm Farmers Carry – Left (50/35 lb.)
1-min. Supine Plank Hold
12 Burpee Box Jump-overs (24/20 in.)
3 Lap Single-arm Farmers Carry – Right
1-min. Plank Hold

Fitness: 35/20-Burpee step overs
Competitor(RX+):60/44
Competition Level Accessory Work ( CLAW)
Rest

2020-02-26

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below:
https://app.wodifyrise.com/Event/Event.aspx?u=crossfitqspringnutritionchallenge2020
WEEKLY CHALLENGE: Sign up for the Spring Nutrition & Lifestyle Challenge and step outside your comfort zone with us! :)
"Area 51"
CrossFit
Shoulder Press (5-5-5)
Climbing
Push Press (3-3-3)
Climbing
Push Jerk (1-1-1)
Climbing
Competition Level Accessory Work ( CLAW)
Deadlift (5-3-3-1-1-1)
Build to a heavy single for the day.
Metcon (Time)
100 Front rack walking lunge (165/115)

2020-02-25

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below:
https://app.wodifyrise.com/Event/Event.aspx?u=crossfitqspringnutritionchallenge2020
WEEKLY CHALLENGE: Sign up for the Spring Nutrition & Lifestyle Challenge and step outside your comfort zone with us! :)
"Rattle and Hum"
CrossFit
Metcon (AMRAP - Rounds and Reps)
20 Shuttle Runs (25 Ft - down and back =1)
20 med Ball Slams (20/14lb.)
AMRAP 8 min.

Rest 2 min.

5 Bear Crawl (25 Ft - down and back = 1)
10 Med Ball Slams (20/14 lb.)
AMRAP 8 min.

Fitness: 15 Shuttles/3 bear Crawls / Scale MB weight as needed.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
10 Rounds:
10 cal Assault Bike
3 Hang power clean (205/135)

2020-02-24

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below:
https://app.wodifyrise.com/Event/Event.aspx?u=crossfitqspringnutritionchallenge2020
WEEKLY CHALLENGE: Sign up for the Spring Nutrition & Lifestyle Challenge and step outside your comfort zone with us! :)
"The Don"
CrossFit
The Don (Time)
For time:
66 Deadlifts, 110#
66 Box jump, 24"
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here
Women: 75lb/20"/35lb kb/35lb Thruster/14 lb
Fitness: 50 reps of each. Scale loads according to coach.
Knee Raises/Jumping PU/Single Unders(x2)
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
For Quality:

A: 10 minutes of handtsand walk practice.
B: 5 minutes of Triple Under practice.
C: 3 Rounds:
50 Band "Pull aparts"
10 hanging hip touches (alternate arms)

2020-02-23

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below:
https://app.wodifyrise.com/Event/Event.aspx?u=crossfitqspringnutritionchallenge2020
WEEKLY CHALLENGE: Sign up for the Spring Nutrition & Lifestyle Challenge and step outside your comfort zone with us! :)
“Crusted n Busted”
CrossFit
Metcon (Time)
10 Power Snatches (135/95 lb.)
10 Burpees
10 Power Snatches (115/75 lb.)
10 Burpees
10 Power Snatches (75/55 lb.)
10 Burpees

Fitness : Reduce Load
Competitor(RX+):155/115–135/95–95/65

2020-02-22

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below: crossfitqspringnutritionchallenge2020.wodifyrise.com
"Black Smoke Rising"
CrossFit
Metcon (AMRAP - Reps)
5 rounds:
Sport(RX)
Min. 1: Double-unders
Min. 2: Push Jerks (95/65 lb.)
Min. 3: Box Jumps (24/20 in.)
Min. 4: Rest

Fitness: Single Unders/Step Ups/Scale Load
Competition Level Accessory Work ( CLAW)
Split Jerk (1-1-1-1-1)
-Build to a heavy single for the day.

2020-02-21

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below: crossfitqspringnutritionchallenge2020.wodifyrise.com
“Creme Brulee”
CrossFit
Metcon (Time)
Sport(RX)
3 Rounds
50 Air Squats
10 Strict Pull-ups

Fitness: 40 Air Squats / 10 Ring Rows
Competition Level Accessory Work ( CLAW)
Front Squat (3-3-3-3-3)
Bench Press (3-3-3-3-3)
Power Clean (3-3-3-3-3)

2020-02-20

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below: crossfitqspringnutritionchallenge2020.wodifyrise.com
“Sweet Tooth”
CrossFit
Clean Complex 20 (1-1-1-1-1)
1 Deadlift
1 Hang Power Clean
1 Power Clean
Metcon (AMRAP - Reps)
5 Rounds:

1 Minute of Power Cleans
1 Minute of rest

Sport(RX):135/95
Fitness: 95/65
Competitor(RX+):155/115
Competition Level Accessory Work ( CLAW)
Rest

2020-02-19

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
NUTRITION SEMINAR - Sat Feb 29th from 10:15-11:45am ( https://www.facebook.com/events/798956760603560/ )

NUTRITION & LIFESTYLE CHALLENGE - Begins March 1st & lasts 8 weeks. More details & registration via link below: crossfitqspringnutritionchallenge2020.wodifyrise.com
“Royal Flush”
CrossFit
Metcon (Time)
3 Rounds:
Sport(RX)
500-m Row
400-m Run
16 Inverted Ring Rows

Fitness: Jumping Pull Ups
Competition Level Accessory Work ( CLAW)

2020-02-18

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
“Shoulders En Fuego”
CrossFit
DB Complex #1 (1-1-1-1-1)
3 Front Squats + 2 Thrusters + 1 Push Press
Build across Sets
Metcon (AMRAP - Rounds and Reps)
18 Minute AMRAP

Sport(RX)
10 Handstand Push-ups
8 DB Front Squats (40/25lb.)
6 DB Thrusters
4 DB Push Presses

Fitness: Pike Push Ups - (25/10)
Competitor(RX+) (50/35)
Competition Level Accessory Work ( CLAW)
30 Muscle Ups (Time)
30 Muscle Ups
10 Minute Cap
Metcon (No Measure)
For Quality:
Accumulate 2 minutes in a L-sit on parallettes.
-every break complete 20 KB swings (Russian – 70/53)

2020-02-17

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
“Into the Wild”
CrossFit
Metcon (Time)
Sport(RX)
50 Back Squats (185/135 lb.)
* Every time you put the barbell down, perform 5 Over-unders (24/20 in.)

Fitness: 135/95
Competitor (RX+): 225/155
Bar starts from the ground.
Competition Level Accessory Work ( CLAW)
Snatch (1-1-1-1-1-1-1)
Build to a heavy single for the day
Metcon (Time)
10 Power snatch (135/95)
20 Bar facing burpee
30 Wallball (30/20)
20 Bar facing burpee
10 Power snatch (135/95)
Choose load that allows you to finish in under 8 minutes.

2020-02-16

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sun 2/16
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
“High Castle”
CrossFit
Metcon (AMRAP - Reps)
With a Partner:

Max Double-unders
AMRAP 5 min.
* One person working at a time

Max Rounds:
10 SA KB OH Walking Lunges 53/35
10 SA KB Shoulder-to-Overhead
AMRAP 5 min.
* One round each "I-go-you-go"

Max Cal. Bike/Row
AMRAP 5 min.
* One person working at a time

Fitness: 35/18
Competition Level Accessory Work ( CLAW)

2020-02-15

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sun 2/16
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
“Six Years Six Frans”
CrossFit
Metcon (Time)
With a Partner:
2 Rounds:

Light Fran
27-18-9
PVC Thruster
Jumping Pull Ups

Fran
21-15-9
Thrusters 96/65
Pull Ups

Heavy Fran
15-12-9
Thrusters 135/95
Chest to Bar

Fitness: 65/45 - 95/65

2020-02-14

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sun 2/16
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
‼️WEEKLY CHALLENGE:
Stretch/foam roll/mobilize for 5 minutes total daily (before/after class is a great time.. In class doesn’t count.)
“Wet Blanket”
CrossFit
Metcon (Time)
3 Lap OH MB Carry (20/14 lb.)

Then:
30 Wall Balls
20 MB Sit-ups
3 rounds

3 Lap OH MB Carry (20/14 lb.)

Fitness: 20WB/15SU
Competition Level Accessory Work ( CLAW)
Bench Press (5-5-5-5-5)
Across
Metcon (Time)
4 Rounds
20 cal Row
20 DB snatch

2020-02-13

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sun 2/16
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
‼️WEEKLY CHALLENGE:
Stretch/foam roll/mobilize for 5 minutes total daily (before/after class is a great time.. In class doesn’t count.)
“Slick”
CrossFit
Metcon (AMRAP - Reps)
3 Rounds:

Sport(RX)
Row 25/15 Cal.
10 Push Presses (115/75 lb.)
10 Burpees
With time remaining in 5 min. perform:
Alt. DB Turkish Get-ups
(40/25 lb.)

Fitness: 75/55 - 30/15
Competitor (RX+) 135/95
Competition Level Accessory Work ( CLAW)
Rest

2020-02-12

CrossFit

CrossFit Q

🏋🏻‍♂️🏋🏻FEBRUARY BRING A FRIEND FREE DATES:
-sun 2/16
-wed 2/19
-sat 2/29
*if they join, you both get 1/2 off your next months membership*
‼️WEEKLY CHALLENGE:
Stretch/foam roll/mobilize for 5 minutes total daily (before/after class is a great time.. In class doesn’t count.)
“It’s Like That”
CrossFit
Overhead Squat (5-4-3-2-1)
Build to a heavy single or 1RM
Metcon (AMRAP - Reps)
Tabata Handstand Holds
Tabata Pistols

Fitness:Air Squats/Plank hold
Score = Reps + seconds held
Competition Level Accessory Work ( CLAW)
Metcon (Time)
200 Double unders
-then-
3 Rounds
15 Thruster (95/65)
15 Bar facing Burpee
-then-
200 Double unders

2020-02-11

CrossFit

CrossFit Q

“ Van Fleet”
CrossFit
Metcon (Time)
Sport(RX)
1000m Row
25 Pull-ups
300 Singles
10 Bar Muscle-ups
40 Burpees

Fitness: 20 Rings Rows/15 Jumping BMU
Competitor(RX+) 30PU/15 BMU
Competition Level Accessory Work ( CLAW)
Power Clean (1-1-1-1-1-1-1)
Build to a heavy single
Metcon (Time)
30 Hang Power Cleans
Use 75% of heaviest clean of the day

2020-02-10

CrossFit

CrossFit Q

“Strutter”
CrossFit
Metcon (Time)
Sport ( RX)
21-15-9
Front Squats (135/95 lb.)
Deadlifts
40 Unbroken KB Swings after each round (53/35)

Fitness: 30 KB swings 35/18
Competitor ( RX+)
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
5 rounds for quality:
8 Good Mornings
8 Box jump hurdle
8 Strict toes to bar
Build to the heaviest set of 8 that you can maintain excellent positioning on the good morning. Find the highest box you can jump over without touching the box at all.

2020-02-09

CrossFit

CrossFit Q

“Transporter”
CrossFit
Metcon (AMRAP - Reps)
10 Rounds:
Sport(RX)
30 sec. Lateral Burpees Over Bar
30 sec. Power Snatches (75/55 lb.)
30 sec. Rest

Fitness : Choose loaf
Competitor(RX+) 95/65
Competition Level Accessory Work ( CLAW)
Rest

2020-02-08

CrossFit

CrossFit Q

“Boogie wit da Hoodie”
CrossFit
Metcon (AMRAP - Reps)
With a Partner:

18 Minute AMRAP:
Ladder: 5-10-15-20-25 etc:
Row/Bike for Calories
Thrusters

2 Minute Rest

18 Minute AMRAP
Ladder: 5-10-15-20-25 etc:
Row/Bike for Calories
Hang Power Cleans
Competition Level Accessory Work ( CLAW)
Muscle Snatch (1-1-1-1-1)
Hang Power Snatch (1-1-1-1-1)
Hang Snatch (1-1-1-1-1)
Climb across all 15 reps

2020-02-07

CrossFit

CrossFit Q

“Da Baby”
CrossFit
Weighted Pull-ups (1-1-1-1-1)
Find 1 Rep Max
Scale to Negatives
Metcon (AMRAP - Rounds and Reps)
12 Minutes
Sport(RX)
1 Weighted Pull-up
3 Chest-to-bar Pull-ups
Add 1 Weighted Pull-up and 3 C2B Pull-ups each round
*Perform 1 Rope Climb after each round

Fitness: Negatives/Jumping C2B/Pulls to standing
Competition Level Accessory Work ( CLAW)
Metcon (Time)
Bike 10,000 Meters
Metcon (No Measure)
For Quality:
Accumulate 2 minutes in an L-hang
Accumulate 2 minutes in a bridge

2020-02-06

CrossFit

CrossFit Q

“Big Red”
CrossFit
Metcon (AMRAP - Rounds and Reps)
3 Rounds:
Sport(RX)
18 Box Jumps (24/20 in.)
15 Front-rack DB Walking Lunges (40/25 lb.)
12 Box Jumps
9 Pistols (each side)

Fitness: Step Ups/ Box Squats/ Choose load
Competitor(RX+) 50/35
Competition Level Accessory Work ( CLAW)
Rest

2020-02-05

CrossFit

CrossFit Q

“Grip City”
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP - 10 min.
Sport(RX)
6 Lengths ( Cubbies to Rig) Unbroken Farmers Carry
5 Devil’s Presses : 45/25 lb

Fitness: Choose Load
Competitor(RX+) : 50/35
Competition Level Accessory Work ( CLAW)
Deadlift (3-3-3-3-3)
Build to a heavy triple
Shoulder Press (3-3-3-3-3)
Build to a heavy triple. Alternate with the deads.
Metcon (Time)
30 Sandbag Over the Shoulder.

5 minute Cap

2020-02-04

CrossFit

CrossFit Q

Big Red
CrossFit
Squat Clean Complex 1 (1-1-1-1-1)
1 Hang Squat Clean
1 Front Squat
1 Squat Clean
Climbing
Metcon (AMRAP - Reps)
5 Rounds:
Sport(RX)
1 min. on/1 min. off:
Squat Cleans (115/75 lb.)

Fitness: Choose challenging Load
Competitor(RX+): 135/95
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds:
1000m Row
15 Burpees over the rower
25 HS Push up

2020-02-03

CrossFit

CrossFit Q

Mo
CrossFit
Competition Level Accessory Work ( CLAW)

2020-02-02

CrossFit

CrossFit Q

“Mamba and Gigi”
CrossFit
Metcon (AMRAP - Rounds and Reps)
18 minute AMRAP (18 consecutive All-Star games)

5 muscle-ups (5 NBA championship rings w/ the Lakers)
8 power cleans (for the jersey #8)
24 box jumps (for the jersey #24)
13 burpees (for the age of Gigi, who was 13 at the time of her passing)
Competition Level Accessory Work ( CLAW)
Rest

2020-02-01

CrossFit

CrossFit Q

“SoHo”
CrossFit
Metcon (AMRAP - Rounds and Reps)
In Partners:
P1 Rows 500 m
P2 performs 5 unbroken Hang Squat Snatches
Switch

AMRAP 20 min.
Competition Level Accessory Work ( CLAW)
DB Row (10-10-10-10-10)
10 reps each arm per set. Use heaviest DB possible.

2020-01-31

CrossFit

CrossFit Q

Test- “Pain Optional”
CrossFit
Pain Optional (AMRAP - Reps)
EMOM 12min

3 Front Squat (185/125lbs)
AMRAP Ring Dip for the remaining minute

Level 2 = 5 Front Squat 95/65 AMRAP 20" Box Push Ups

RX+ = 225/155 AMRAP Ring Muscle Ups

From the Ground - No Squat Cleans

Score = Total MU/Dips/PushUps completed.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
Accumulate 8 Minutes in a Plank

Rest 10 Minutes

Accumulate 4 Minutes in a Handstand Hold

Rest 5 Minutes

Accumulate 2 Minutes in a Squat Hold

Rest 2 Minutes

Accumulate 1 Minute in a Bar Hang

2020-01-30

CrossFit

CrossFit Q

“Eminence Front”
CrossFit
Metcon (Time)
Sport (RX)

200 Single-unders

3 Rounds:
21 Hang Power Cleans (95/65 lb.)
15 Shuttle Runs (10 m)

200 Single-unders

Fitness: 150-18-15
Competitor (RX+): 115/95
Competition Level Accessory Work ( CLAW)
Rest

2020-01-29

CrossFit

CrossFit Q

“Hinky”
CrossFit
Metcon (Time)
Sport (RX)

Tabata

Jumping Air Squats
Mountain Climbers

2 min rest

50-40-30-20-10
Unbroken Seated Wall Throw Sit-up (14/12 lb.)

Fitness: 10/6
Competitor(RX+) 20/14
Score = Time of Unbroken Sit Ups(including rest between sets) minus 1 sec for every rep completed in the Tabatas
Competition Level Accessory Work ( CLAW)
Metcon (Time)
50 Deadlift (315/225)
-Every time you break perform 10 toes to bar & 10 Box jumps (30"/24")

2020-01-28

CrossFit

CrossFit Q

Tu
CrossFit
Fast n Furious (Time)
3 Rounds:

15 Burpees
400m Run
15 Pullups

Level 2- Jumping Pull Ups
RX+= 20/400/20
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
Handstand Walk Practice
-Practice for 10 minutes.
.
Triple under Practice
-Practice for 8 minutes.
Back Squat w/ Pause (8-8-8-8-8)
– Use the heaviest weight you can for each set. Squat to a 10"-12" box (depending on your height, still break parallel) and pause on the box, then stand as fast as possible

2020-01-27

CrossFit

CrossFit Q

Testing Day: Mamba Mentality
CrossFit
Power Snatch (1-1-1-1-1-1-1)
Find 1 Rep Max
Fitness: Sets of 3
Competition Level Accessory Work ( CLAW)
Metcon (Time)
10 rounds for time:
10 SDHP (95/65)
10 Push Press
Metcon (No Measure)
3 Rounds for quality:
50 Band "Pull aparts"
10 hanging hip touches (alternate arms)
5 Skin-the-call

2020-01-26

CrossFit

CrossFit Q

“Sniper”
CrossFit
Metcon (Time)
Sport(RX)
40 Jumping Chest-to-bar Pull-ups
40 KB Split Jerks – Left (44/26)
40 Lateral Box Jumps (20 in.)
20 TGU
40 Parallette Pass-throughs
40 KB Split Jerks – Right
40 Jumping Chest-to-bar Pull-ups

Fitness: 30-30-30-15 (35/18)
Competitor(RX+)50/35-24" box
Competition Level Accessory Work ( CLAW)
Rest

2020-01-25

CrossFit

CrossFit Q

“CrossFitters for Bushfire Relief Workout”
CrossFit
Metcon (AMRAP - Rounds and Reps)
28 minute AMRAP of (number of people recorded missing at the time of
publishing this workout)
23 Burpees (number of lives lost at the time of publishing this workout)
48 Bodyweight Squats (hottest temperature recorded in Sydney during fires)
Competition Level Accessory Work ( CLAW)

2020-01-24

CrossFit

CrossFit Q

Test- Back Squat and Assault Bike
CrossFit
Back Squat (1-1-1-1-1-1-1)
Find your heaviest 1 rep
30 Sec Assault Bike Sprint (Calories)
Max calories in 30 seconds
Competition Level Accessory Work ( CLAW)
Metcon (Time)
Row 500m
10 Overhead Squat (155/105)
Row 500m
15 Front Squat (155/105)
Row 500m
20 Back Squat (155/105)
Metcon (No Measure)
3 rounds for quality:
10 Stiff-leg deadlift (Snatch Grip – use same barbell from the previous workout)
20 Ring rows (as difficult as possible)

2020-01-23

CrossFit

CrossFit Q

“Matrix”
CrossFit
Metcon (Time)
Sport (RX)
9-12-18
Hang Power Snatches (135/95 lb.)
18-21-27
Deadlifts

Fitness: 95/65
Competitor(RX+): 155/115
Competition Level Accessory Work ( CLAW)
Rest

2020-01-22

CrossFit

CrossFit Q

“Bodyweight Gone Bad”
CrossFit
Bodyweight Gone Bad (AMRAP - Reps)
3 Rounds:
1 min. Rope Climbs
1 min. Burpee Box Jumps (24/20 in.)
1 min. Sit-ups
1 min. Walking Lunges
1 min. Rest

Fitness: Seated Rope Climbs/ Burpee Plate Jumps (2 x 45/1 x 45 lb.)
Competition Level Accessory Work ( CLAW)
Metcon (Time)
6 Rounds:
3 Hang Power Snatch (185/125)
6 Bar muscle ups
45 Double Unders
Metcon (No Measure)
For Quality:
4 x 2 Lap Farmer carry
-4 attempts to find the heaviest set that you can complete without stopping.

2020-01-21

CrossFit

CrossFit Q

“Underground”
CrossFit
Metcon (Time)
Sport(RX)
30-35-40-45-50
Double-unders
Single-arm DB Thruster (50/35 lb.)
In between each round, perform 3 Lap (200m)MB Run (20/14 lb.)

Fitness: Singles (x2) -35/20
Competitor(RX+):60/45
Competition Level Accessory Work ( CLAW)
Front Squat (2-2-2-2-2)
Build across to a heavy double
Metcon (Time)
3 Rounds for time:
15 Hang power clean (155/105)
15 HSPU

2020-01-20

CrossFit

CrossFit Q

“5k All Day”
CrossFit
5k Row (Time)
Max Effort 5k Row
Competition Level Accessory Work ( CLAW)
Metcon (Time)
21-15-9
Bench press(185/125)
Squat Clean (135/95)
Metcon (Time)
21-15-9
Chest to bar Pull ups
Ring dips

2020-01-19

CrossFit

CrossFit Q

“Steam”
CrossFit
Metcon (AMRAP - Reps)
3 rounds:
Start a clock and begin an attempt at each exercise every 3 min.

Sport(RX)
Max reps of Strict Pull-ups
Max reps of Shoulder Presses (115/75 lb.)
Max-Calorie Row in 20 sec.
Max L-sit Hold for time

Fitness: Inverted Bar Rows-Knee Tuck Holds
Score = Total reps calories and seconds
Competition Level Accessory Work ( CLAW)
Rest

2020-01-18

CrossFit

CrossFit Q

“No Sleep Til Brooklyn”
CrossFit
Split Squat (2-2-2-2-2)
Build to a heavy double
Metcon (Time)
5 Rounds:
Sport(RX)
12 Split Squats (155/105 lb.)
Max Set Double-unders

Fitness: 115/75-Singles
Competitor(RX+):185/135
Competition Level Accessory Work ( CLAW)

2020-01-17

CrossFit

CrossFit Q

“Chewbacca”
CrossFit
Chewbacca (Time)
1km Row
50 Wall Ball (20/14)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (53/35)
50 MB Clean (20/14)
1km Row

Level 2 -
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (35/26)
40 MB Clean (14/10)
500m Run

RX + = 50,50,50,50,50
Competition Level Accessory Work ( CLAW)
Push Press (3-3-3-3-3-3-3)
Use the heaviest weight possible on each set.
Metcon (No Measure)
3 rounds for quality:
10 Box jump step down
45 second L-sit on parallettes
Use the highest box/height possible

2020-01-16

CrossFit

CrossFit Q

“Invisible Horses”
CrossFit
Metcon (AMRAP - Rounds and Reps)
18 Minute AMRAP
50 Double Unders
40 Sit Ups
30 Calories
20 Shuttle Runs (10 meters)
10 Burpees
5 Rope Climbs
Competition Level Accessory Work ( CLAW)
Rest

2020-01-15

CrossFit

CrossFit Q

Coyote Power
CrossFit
Metcon (AMRAP - Rounds)
3 Rounds:
Sport(RX)
1 min.: 20 GHD AB Mat Sit-ups
1 min.: Supine Plank Hold
1 min.: 15 Back Squats (135/95 lb.)
1 min.: Hold bottom of Squat
1 min.: 25 Russian KB Swings 53/35
1 min.: Superman Hold

Fitness: 95/65 - 16 Reps
Competitor: (RX+) 155/115
score equals rounds completed - Max = 18
Holds are unbroken
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
Practice Handstand walking for 10 Minutes

2020-01-14

CrossFit

CrossFit Q

Power Test 1 & Endurance Test 1
CrossFit
Bench Press (1-1-1-1–1)
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
Sub for run if needed
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
For Quality:
3 attempts at max strict pull ups
-If on any set you get less then 10, add a kip to your final reps to get at least 10.
Metcon (Time)
50-40-30-20-10
Hip extensions
Double unders

2020-01-13

CrossFit

CrossFit Q

" Fo Sho”
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport (RX)

21-15-9
OH Squats (95/65 lb.)
Knees-to-elbows

Then, AMRAP with time remaining in 20 min.:
10 Front Squats (95/65 lb.)
10 Ring Dips

Fitness: Knee Raises/Box Dips
Competitor(RX+)-115/75
Score = Rounds and Reps of the Front Squats/Ring Dips
Competition Level Accessory Work ( CLAW)
Front Squat (3-3-3-3-3)
Use same heavy load across all sets
Sumo Deadlift (3-3-3-3-3)
Use the same heavy load across all sets
Shoulder Press (3-3-3-3-3)
Use the same heavy load across all sets

2020-01-12

CrossFit

CrossFit Q

" Lucky Seven”
CrossFit
Metcon (7 Rounds for time)
Perform 1 round every 2 min.
7 rounds

Sport(RX)
10 Renegade Rows (40/25 lb.)
10 Push-ups
10 Inverted Ring Rows
50-ft. Bear Crawl

Fitness: 8 Reps per movement/25 Ft Bear Crawl
Competitor(RX+) 50/35
Score each time for 7 Rounds.
Competition Level Accessory Work ( CLAW)

2020-01-11

CrossFit

CrossFit Q

“Big Country”
CrossFit
Metcon (Time)
With A Partner

Complete 6 rounds:

Sport(RX)
P1 Performs 20 Alt. DB Shoulder-to-Overhead (40/25)
P2 Holds a Handstand
Switch
P1 Performs 20 DB Front Squats
P2 Performs Slam-balls (20/14 lb.)
Switch

Fitness: Plank Holds/Scale DB and MB load as per coach
Competitor(RX+):50/35

DB: 40/25 lb.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
25 Triple unders
100 Double unders
25 Triple unders

10 Min Cap
Metcon (No Measure)
Accumulate 5 minutes hanging from a bar
-Every break complete a 50ft HS walk. Scale walk length as needed.

2020-01-10

CrossFit

CrossFit Q

“Outcast”
CrossFit
Outcast (AMRAP - Rounds and Reps)
16 Minutes

5 Power Clean (155/115lbs)
8 Pullups
30 Double Unders (x2)

Level 2 - 95/65
Level 1 - 75/55 - Jumping Pull Ups - 50 Singles

RX+ - 185/135 - C2B
Competition Level Accessory Work ( CLAW)
Deadlift (3-3-3-3-3)
-Build to a heavy triple for the day
Metcon (Time)
400 Meter BearHug SandBag Carry

2020-01-09

CrossFit

CrossFit Q

“Torched”
CrossFit
Metcon (Time)
10 min. window:
Find heaviest 3-Rep Squat Snatch

Max Set Unbroken Squat Snatches
Run 400 m
5 rounds

* Use 60% of heavy 3-Rep load
Score equals time minus 5 seconds for every squat snatch completed
Squat Snatch (3-3-3-3-3)
Competition Level Accessory Work ( CLAW)
Rest

2020-01-08

CrossFit

CrossFit Q

F M S
CrossFit
F M S (AMRAP - Rounds)
EMOM for as long as possible

5 Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)

Level 2
6 Push Press (45/35lbs)
6 Situps
6 Thruster (45/35lbs)

RX+
5 HSPU
6 Toes to Bar
7 Thruster (95/65lbs)
aka F**k my shoulders
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
For Quality:
3 x 15 Good Mornings
100 Glute Bridges

2020-01-07

CrossFit

CrossFit Q

"Peachy Keen"
CrossFit
Metcon (Time)
Sport(RX)
30 Burpees
30 Box Jumps (24/20 in.)
3 Lap KB Front-rack Carry (53/35)
20 Burpees
20 Box Jumps
3 Lap KB Front-rack Carry
10 Burpees
10 Box Jumps
3 Lap KB Front-rack Carry

Fitness: 20/20-15/15-10/10
Competitor(RX+): 30/24-70/53
Competition Level Accessory Work ( CLAW)
Back Squat (3-3-3-3-3)
-Build to a heavy triple for the day
Weighted Dips (5-5-5-5-5)
-Use the heaviest weight possible on each set. Use a stationary dip bar.
Weighted Pull-ups (5-5-5-5-5)
-Use the heaviest weight possible on each set. Alternate with the dips.

2020-01-06

CrossFit

CrossFit Q

Test 2 - Clean and Jerk -- Test 3 - 500 m Row
CrossFit
Clean and Jerk (1-1-1-1-1-1-1)
Establish 1 rep Max
500m Row (Time)
Max Effort 500m Row
Competition Level Accessory Work ( CLAW)
Metcon (Time)
50-40-30-20-10
Row (calories)
DB Thrusters (25/15)

2020-01-05

CrossFit

CrossFit Q

“Mafia”
CrossFit
Metcon (AMRAP - Reps)
Sport (RX)
3 Rounds:
2 min: Over-unders (24/20 in.)
2 min: DB Lateral Step-ups
2 min: Hang DB Snatch (40/25 lb.)

Fitness: 20/16in.- 30/15
Competitor (RX+) - 50/35
Competition Level Accessory Work ( CLAW)
Rest

2020-01-04

CrossFit

CrossFit Q

“El Camino”
CrossFit
Metcon (Time)
10 rounds:
100-m Run (2 Laps)
10 MB Sit-up (20/14 lb.)
20 MB Russian Twist
Competition Level Accessory Work ( CLAW)
Metcon (5 Rounds for time)
Assault Bike Sprints
On a running clock, each for time:
0 minutes: 40 calories
4 minutes: 30 calories
8 minutes: 25 calories
12 minutes: 20 calories
16 minutes: 15 calories
Score the times for each of the 5 rounds.
Metcon (No Measure)
3 rounds for quality:
20 Stiff-leg deadlift (Snatch Grip)
20 Ring rows (as difficult as possible)

2020-01-03

CrossFit

CrossFit Q

“Valkyrie”
CrossFit
Zercher Squat (3-3-3-3-3)
Use same heavy load across all 5 sets
Finisher
Metcon (Time)
3 Rounds:

25 Paralette Pass Throughs
20 Lateral Paralette Jump
Overs(Over and Back=2)
15 Plank Ups

8 Minute Cap
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
For Quality:

8 Rounds:
1 Minute Plank
30 sec Bar Hang
30 sec Wall Sit

2020-01-02

CrossFit

CrossFit Q

"Triple D”
CrossFit
Metcon (AMRAP - Reps)
AMRAP - 24 Minutes

Sport(RX)
20 DB Deadlifts
50 Double-unders
20 DB Thrusters
50 Double-unders
20 Burpees
50 Double-unders
20 DB Squat Cleans
50 Double-unders
20 DB Devils Press

DB: 50/35 lb.

Fitness: 35/15 - Singles
Competition Level Accessory Work ( CLAW)
Muscle Snatch (1-1-1-1-1)
-Build to the heaviest weight for today
Hang Power Snatch (1-1-1-1-1)
-Build to the heaviest weight for today
Hang Snatch (1-1-1-1-1)
-Build to the heaviest weight for today Goal is to incrementally increase across all 15 singles.

2019-12-31

CrossFit

CrossFit Q

"Happy New Year"
CrossFit
Happy New Years (AMRAP - Reps)
31 sumo deadlift (H)igh pulls 75/55
31 (A)b mat sit ups
31 (P)ower cleans
31 box jum(P) overs 24/20
31 bod(Y) weight pull ups
31 power s(N)atch
31 calori(E) row
31 (W)all balls 20/14
31 l(Y)ing floor press
31 calori(E) bike
31 toes to b(A)r
31 bu(R)pees
31 thru(S)ters

RX + = 95/65
Competition Level Accessory Work ( CLAW)
Metcon (Time)
40 air squats
80 double unders
80 air squats
160 double unders
120 air squats
240 double unders

2019-12-30

CrossFit

CrossFit Q

“Cause I Can”
CrossFit
Metcon (Time)
Sport(RX)

1-k Row
5 Rope Climbs
Rest 2 min.

750-m Row
4 Rope Climbs
Rest 2 min.

500-m Row
3 Rope Climbs
Rest 2 min.

250-m Row
2 Rope Climbs

Fitness; Seated Rope Pulls to Standing
Competitor(RX+) 6-5-4-3 Rope Climbs
Competition Level Accessory Work ( CLAW)
Power Snatch (1-1-1-1-1-1-1)
Build to a heavy single
Bench Press (3-3-3-3-3-3-3)
Build to a heavy triple

2019-12-29

CrossFit

CrossFit Q

“Geaux Time”
CrossFit
Metcon (AMRAP - Reps)
5 Rounds:
4 Back-Rack Lunges (185/125 lb.)
3 Lengths of Floor-Back-Rack Carry
30 Double-unders

With any time remaining of 20 min., perform AMRAP Back-Rack Lunges.

*Use 135/95 lb. for the remaining reps.
Bar starts on floor
Competition Level Accessory Work ( CLAW)
Rest

2019-12-28

CrossFit

CrossFit Q

"Cookie"
CrossFit
Metcon (AMRAP - Reps)
With a Partner:
AMRAP 5 min
MB Cleans (20/14 lb.).
AMRAP 4 min
Partner Burpee Over-unders.
AMRAP 3 min.
Wall Climbs
AMRAP 2 min.
Jumping Pull-ups
AMRAP 1 min.
Air Squats
Competition Level Accessory Work ( CLAW)
Deadlift (3-3-3-3-3)
Weighted Pull-ups (5-5-5-5-5)

2019-12-27

CrossFit

CrossFit Q

" North Pole"
CrossFit
Bent Over Row (3-3-3-3-3)
Across
Weighted Ring Dips (5-5-5-5-5)
Across
Finisher
Metcon (Time)
With a Partner:
3 Rounds:
250-m Row
25 Unbroken KB Swings
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5 Rounds::
50 Double unders
20 Sumo deadlift high pull (75/55)
20 GHD sit ups
20 cal Row
Metcon (No Measure)
3 Rounds for Quality:
1 minute weighted Plank
Use the heaviest weight possible while going unbroken each minute

2019-12-26

CrossFit

CrossFit Q

“Naughty and Nice”
CrossFit
Metcon (Time)
Sport(RX)
27-21-18-15
KB/DB Goblet Squats 50/35
KB Push Presses
3 Laps KB Front-Rack Carry

Fitness: 35/20
Competitor (RX+) 60/44
Competition Level Accessory Work ( CLAW)
Rest

2019-12-24

CrossFit

CrossFit Q

12 Days of Christmas
Metcon (Time)
For Time:

1 Push Press 95/65
2 Front Squats
3 Power Cleans
4 Toes to Bar
5 Wall Balls 20/14
6 Box Jump (24/20)
7 Pullups
8 Deadlifts
9 KB Swings 53/35
10 Situps
11 Lateral Burpees over Bar
12 Thrusters

RX+ = 135/95 / 4 Muscle Ups ( Bar or Ring)/70/53/GHD

2019-12-23

CrossFit

CrossFit Q

Green Machine
CrossFit
Metcon (AMRAP - Reps)
Sport(RX)
Tabata
Row (Cal.)
Alt. DB Power Snatches (50/35 lb.)
Shuttle Sprints (20 m.)

Fitness: 35/20
Cash Out
Metcon (Time)
With a Partner:

50-ft. Wheelbarrow Walks
50 Jumps over Partner in Plank
50 MB Sit-up Tosses
50 Over-the-Rig Squat Throws
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
For Quality:
100 Glute Bridges (use band resistance across your hips if possible)
3 x 20 Ring rows (as difficult as possible)

2019-12-22

CrossFit

CrossFit Q

“Merry Happy Whatever”
CrossFit
Metcon (Time)
With A Partner:

8 Rounds:
500 Meter Row
20 Burpee Box Over (20")

30 Minute Time Cap
Share the work however you choose.
Competition Level Accessory Work ( CLAW)
Rest

2019-12-21

CrossFit

CrossFit Q

“Family Stone”
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport(RX)
AMRAP 18 min.
6 Hang Power Snatches (115/75 lb.)
12 Deadlifts
1 TGU (40/25)

*Each round, add one more TGU. use DB or KB.

Fitness:85/55-30/15
Competitor(RX+): 135/95-50/35
Competition Level Accessory Work ( CLAW)
Metcon (Time)
30 Burpee bar muscle ups
10 Rope climbs
100 cal Assault Bike
-Partition the reps anyhow and in any order

2019-12-20

CrossFit

CrossFit Q

“TurboMan”
CrossFit
Metcon (Time)
Sport(RX)
200 Single-unders
100 Wall Balls (20/14 lb.)
50 OH Squats (75/55 lb.)
25 Alt. Pistols

Fitness: 150 Single-unders
80 Wall Balls 14/10
40 OH Squats 45/35
20 Elevated Backward Lunges

Competitor(RX+) 95/65
Competition Level Accessory Work ( CLAW)
Front Squat (1-1-1-1-1-1-1-1-1-1)
-Build to a heavy single across the 10 sets.
Metcon (Time)
3 Rounds for time:
500m Row
-rest 2 minutes-
score equals time minus rest

2019-12-19

CrossFit

CrossFit Q

“Smoked Trout”
CrossFit
Sumo Deadlift (2-2-2-2-2)
Competition Level Accessory Work ( CLAW)
Rest

2019-12-18

CrossFit

CrossFit Q

“Ya Filthy Animal”
CrossFit
Squat Clean Diane (Time)
Sport(RX)
21-15-9
Squat Cleans (135/95 lb.)
Ring Dips

Fitness: Power Clean/Box Dips
Scale loading vis coaches recommendation.
Competition Level Accessory Work ( CLAW)

2019-12-17

CrossFit

CrossFit Q

“Keep the Change”
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Min
Sport(RX)
15/10-cal. Bike
15 MB AbMat GHD Sit-ups
15 Push Jerks (95/65 lb.)
15 Lateral Bar Jump Overs

Fitness:
10/7-cal. Bike
15 AbMat GHD Sit-ups
15 Push Jerks 65/45
15 Lateral AbMat Jump Overs

Competitor(RX+)- MB GHD
Competition Level Accessory Work ( CLAW)
Deadlift (1-1-1-1-1-1-1)
Build to a heavy single for the day, across the seven sets.
Metcon (No Measure)
3 rounds for quality:
15 Rear foot elevated split squat (each leg, DB’s in the front rack position)
25 Hip extensions

2019-12-16

CrossFit

CrossFit Q

“Spatch”
CrossFit
Metcon (AMRAP - Rounds)
Sport (RX)
2-4-6-8-10 …
Unbroken Back Squats (65/45 lb.)
1-2-3-4-5-6 …
Unbroken Pull-ups

Fitness: Jumping Pull UPS
Competitor(RX+) - 95/65 - Chest to Bar PU
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
5 Rounds for quality:
50 ft Farmer carry (Heavy)
20 Double KB swing (53/35, Russian)
Metcon (No Measure)
For Quality:
Accumulate 5 minutes in the top of a handstand.

2019-12-14

CrossFit

CrossFit Q

"The Holiday”
CrossFit
Metcon (AMRAP - Reps)
With A Partner:

Sport(RX)
10 Minute Amrap:
5 Handstand Push-ups
5 Pull-ups
5 Burpees

3 Minute Rest

10 Minute AMRAP
Row for max distance

Fitness: Pike Push Ups / Jumping C2B
Competitor(RX+) Strict
Competition Level Accessory Work ( CLAW)
Metcon (Time)
100 DB Bench press (60/40)
-Each time you break, perform 15 Russian (eye level) KB swings with the heaviest KB you can. Scale to a weight you can do at least 15 reps with on the opening set, for the bench press.
Metcon (No Measure)
3 Rounds for quality:
50 Band "Pull aparts"
10 hanging hip touches (alternate arms)

2019-12-13

CrossFit

CrossFit Q

"The Grinch"
CrossFit
Metcon (Time)
Sport (RX)
6-9-12
Deadlifts (275/185 lb.)
Devils Presses (40/25 lb.)

Fitness: 205/135
Competitor (RX+) 315/205- 50/35
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
On the minute for 20 minutes:
Odd: 40 ft Box Push
Even: 80 ft Heavy Bag carry

2019-12-12

CrossFit

CrossFit Q

"Frosty"
CrossFit
Metcon (Time)
Sport(RX)
1-k Row
Then,
3 rounds
10 Over-unders (24/20 in.)
3 Rope Climbs

Fitness: 750 M Row / 5 Seated to standing Pulls

Competitor(RX+)
4 legless climbs per round
Competition Level Accessory Work ( CLAW)
Rest

2019-12-11

CrossFit

CrossFit Q

"Its a Wonderful Life"
CrossFit
Thruster (3-3-3-3-3)
Increase loading across all 5 sets finding a heavy 3 Rep Max for the day
Finisher
Metcon (AMRAP - Reps)
Sport(RX)
Tabata
Thrusters - (65/45)

Fitness: Barbell w no weight
Competition Level Accessory Work ( CLAW)
Metcon (Time)
50-40-30-20-10
GHD Sit-up
Wallball (20/14# – 10ft/9ft)

Scale GHDs to parallel or cut reps in half if you have not been doing them regularly.

2019-12-10

CrossFit

CrossFit Q

"Home Alone"
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP - 20 Minutes
Sport(RX)
20 KB Walking Lunges (53/35)
20 KB Split Cleans (10 each side)
20 Plank KB Taps
20 Push-ups

Fitness: 16 reps per movement (35/18)
Competitor(RX+):70/53
Competition Level Accessory Work ( CLAW)
Metcon (Time)
9-7-5
Power clean & Push jerk (185/125)
Ring Muscle up
Metcon (No Measure)
For Quality:
Accumulate 2 min in a bridge hold
Accumulate 3 minute side plank, each side

2019-12-09

CrossFit

CrossFit Q

"Jingle All The Way"
CrossFit
Metcon (Time)
Sport (RX)
50 Double-unders
25 Hang Power Snatches (95/65)
50 Double-unders
20 Power Snatches
50 Double-unders
15 Hang Squat Snatches
50 Double-unders
10 Squat Snatches

Fitness: Singles(x2)65/45
Competitor(RX+) 115/75
Competition Level Accessory Work ( CLAW)
Muscle Snatch (1-1-1-1-1-1-1)
Build to the heaviest weight possible for the day.
Hang Power Snatch (3-3-3-3-3)
Build to a heavy triple for the day.
Zercher Carry (Weight)
5 x 100 Ft
Find the heaviest Load you can carry 100 ft without breaking

2019-12-08

CrossFit

CrossFit Q

"Elf"
CrossFit
Metcon (5 Rounds for time)
5 Rounds
Complete every 3 min.:

Sport(RX)
250/200-m Row
12 Burpee Pull-ups

Fitness: 200/150 - 10 Burpee Jumping PU
Competitor(RX+)250m-14 BPU
Competition Level Accessory Work ( CLAW)
Rest

2019-12-07

CrossFit

CrossFit Q

"Polar Express "
CrossFit
Metcon (Time)
With a Partner-3 rounds:

Sport(RX)
P1 performs 20 Push Jerks (115/75)
P2 Holds Barbell Overhead
Switch

P1 performs 20 Back Squats(115/75)
P2 Holds Barbell in Front Rack
Switch

Fitness: 75/45
Competitor(RX+): 135/95
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
Handstand Walk Practice
-Practice for 10 minutes.
Metcon (Time)
5 rounds:
400m Run
20 DB snatch – alternating (60/45)
Sub Row for Run if needed

2019-12-06

CrossFit

CrossFit Q

"Deck the Halls "
CrossFit
Metcon (AMRAP - Reps)
Sport (RX)
3 min. Russian KB Swings (53/35)
2 min. Box Jump Overs (24/20 in.)
2 min. MB Bear Hug Step-ups (20/14 lb.)
2 min. Box Jump Overs
3 min. Russian KB Swings

Fitness: 44/26-20/16-14/10
Competitor (RX+) 70/53
Competition Level Accessory Work ( CLAW)
Metcon (Time)
7 Rounds for Time:
250m Row
10 Burpees
10 Toes to bar
-Rest 1 min-

2019-12-05

CrossFit

CrossFit Q

" Cotton Headed NinnyMuggins"
CrossFit
Metcon (Time)
Sport ( RX)
7 Rounds:
8 Toes-to-Bar
8 SA Push Presses, R (40/25 lb.)
4 Bar Muscle-ups
8 SA Push Presses, L

Fitness: 30/15,Lying Toes to Rig, Jumping C2B
Competitor(RX+): 50/35-Ring MU
Competition Level Accessory Work ( CLAW)
Rest

2019-12-04

CrossFit

CrossFit Q

"Just Go With It"
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 23 min.
1 Floor Length Farmers Carry (Heavy)
1 Lap Run
Each round add 1 Length Farmers and 1 Lap Run.
Competition Level Accessory Work ( CLAW)
Bench Press (5-5-5-5-5)
-Use the heaviest weight possible on each set.
Sumo Deadlift (3-3-3-3-3)
-Use the heaviest weight possible on each set.
Seated DB Press (10-10-10-10-10)
-Use the heaviest weight possible on each set.

2019-12-03

CrossFit

CrossFit Q

“Freedom”
CrossFit
Snatch Balance (1-1-1-1-1)
Climbing or across based on feel.
Snatch Complex (1-1-1-1-1)
1 Hang Power Snatch
1 OH Squat
1 Squat Snatch
Climbing
Competition Level Accessory Work ( CLAW)
Metcon (Time)
2 Rounds:
75 KB swing (44/35)
50 GHD sit ups
1,000m Row

2019-12-02

CrossFit

CrossFit Q

"The Chief”
CrossFit
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Competition Level Accessory Work ( CLAW)
Hang Squat Clean (3-3-3-3-3-3-3)
Build to a heavy triple
Metcon (No Measure)
3 rounds for quality:
20 Back extensions
20 Ring rows (as difficult as possible)

2019-12-01

CrossFit

CrossFit Q

"Frosty"
CrossFit
Metcon (Time)
10 Rounds:
Wall Balls (20/14 lb.)
10 Slam Balls
10 Weighted MB Sit-ups

Fitness: Use lighter ball as needed
Competitor(RX+): Use a ball heavier than RX

2019-11-30

CrossFit

CrossFit Q

"Bulls On Parade"
CrossFit
Metcon (AMRAP - Rounds and Reps)
With A Partner:

24 Minute AMRAP:

Alternating Rounds:
1 Rope Climb
10 Pass Throughs
25 Double-unders
50 Ft Bear Crawl

2019-11-30

CrossFit

CrossFit Q

"Bulls On Parade"
CrossFit
Metcon (AMRAP - Rounds and Reps)
With A Partner:

24 Minute AMRAP:

Alternating Rounds:
1 Rope Climb
10 Pass Throughs
25 Double-unders
50 Ft Bear Crawl

2019-11-29

CrossFit

CrossFit Q

Black Friday Showdown
CrossFit
Metcon (5 Rounds for reps)
Teams of 3
5 Rounds :

0-10 Minutes:
800 Meter Run w 15/10 lbs
600 Meter Rub w 20/14 lbs
400 Meter Run w 30/20 lbs

Each Athlete completes 1 leg of run - 10 Minute Cap

2 Minute Rest

12-20 Minutes:
Establish 3 Rep Max Front Squat
- 1 Bar per team taken from Rack
- Once weight goes on it can’t come off
- If athletes miss they are done
- Score is total weight of team

2 Minute Rest

22-28 Minutes:
-Max Calories
-Each Athlete works for 2 minutes

2 Minute Rest

30-34:30 Minutes
- Max Burpees to a 25lb plate
- Each Athlete works for 90 seconds

2 Minute Rest

36:30

Max Team Wallballs

- Each team gets one chance to establish max set of wallballs (20/14)
- Athletes can cycle in as they choose
- Once ball drops or a No Rep and the set is over.

Max Score = 200

2019-11-27

CrossFit

CrossFit Q

"The Gift that keeps on Giving"
CrossFit
Metcon (Time)
3 rounds:
Sport(RX)
15 Shuttles (length of gym)
25 Shoulder-to-Overhead (115/75 lb.)

*Every time you break on the barbell, perform 10 Burpees.

Fitness: 75/55
Competitor: (RX+) 135/95
Competition Level Accessory Work ( CLAW)
Metcon (AMRAP - Rounds and Reps)
On the minute for as long as possible:
8 DB Snatch (60/45) & 2 Ring dips
-Add 2 Ring dips after each successful minute. Alternate arms on the DB snatch.

2019-11-26

CrossFit

CrossFit Q

“Tokyo Drift”
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport(RX)
3 Unbroken Bar Muscle-ups
5 Unbroken Chest-to-Bar Pull-ups
7 Unbroken Knees-to-Elbows
21 Box Jumps

*Penalty for breaking is a 5-rep deduction.

Fitness:
5 Jumping Chest-to-Bar Pull-ups
7 Jumping Pull-ups
9 Hanging Knee Raises/Lying Knee Raises
21 Plate Jumps

Competitor(RX+)
*The MU, Pull-up and K2E are done unbroken as one complex.
Competition Level Accessory Work ( CLAW)
Power Clean ( 3-3-2-2-1-1-1)
Build to a heavy single
Bench Press (5-5-5-5-6)
Use same heavy load for all sets

2019-11-25

CrossFit

CrossFit Q

“ Good, Bad and Ugly “
CrossFit
Back Squat (1-1-1-1-1-1-1)
Find your 1 Rep Max
Max BW Backsquats (AMRAP - Reps)
Max Set of Back Squats at Bodyweight
Competition Level Accessory Work ( CLAW)
5k Row (Time)
Max Effort 5k Row

2019-11-24

CrossFit

CrossFit Q

Su
CrossFit
Competition Level Accessory Work ( CLAW)

2019-11-23

CrossFit

CrossFit Q

“ 1000 Ways to Die”
CrossFit
1000 Ways to Die (Time)
With a Partner:

100 Hang Cleans 75/55
100 Calorie Row
100 Burpees Over Bar (Lateral)
100 Toes to Bar
100 Wall Ball 20/14
100 Sit Ups
100 Box Jump Overs 24/20
100 Russian KB Swings 53/35
100 Pull Ups
100 Front Squats 75/55
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
For Quality:

Tabata L-sit
8 rounds: 20s on, 10s off
-Scale to a reverse Tabata (10s on, 20s off) if needed.

2019-11-22

CrossFit

CrossFit Q

"Boogie Town"
CrossFit
Metcon (Time)
Sport(RX)
2 rounds:
3 Laps- Single-Arm Farmers Carry – R (40/25 lb.)
20 Single-Arm Thrusters – L
20 Mountain Climbers
20 Single-Arm Thrusters – R
3 Laps- Single-Arm Farmers Carry – L

Fitness: 30/15
Competitor (RX+) - 50/35
Competition Level Accessory Work ( CLAW)
Thruster (3-3-3-3-3)
Build to a heavy triple for the day. Take the bar from a rack.
Metcon (No Measure)
For Quality:
75 Hip extensions
75 GHD sit ups
Scale to 50 if not regularly doing these movements. Complete in as few sets as possible.
Rowvember
Metcon (Time)
Row for 60 calories
Rest 5 minutes
Row 21 calories
Rest 1 minutes
Row 15 Calories
Rest 1 minute
Row 9 calories

2019-11-21

CrossFit

CrossFit Q

“Scorched Earth”
CrossFit
Weighted Pull-ups (3-3-3-1-1-1)
Metcon (Time)
With a Partner:

100 Calorie Row
Competition Level Accessory Work ( CLAW)
Rest

2019-11-20

CrossFit

CrossFit Q

"Transformer"
CrossFit
Metcon (AMRAP - Reps)
Sport ( RX)
5 rounds:
12 Alt. Pistols
12 Ring Dips
In what is left of 2 min., perform:
AMRAP Double-unders

Fitness: Elevated Back Lunge-Box Dips-Singles
Competitor(RX+): Strict Dips
Competition Level Accessory Work ( CLAW)
Metcon (Time)
4 Rounds for total time:
12 Ring muscle ups
36 KB swing (70/53)
-Rest 3 min between rounds-
Rowvember
Metcon (AMRAP - Rounds)
Death By Calories

Minute 1 - Row 1 Calorie
Minute 2 - Row 2 Calories
.....

Continue until you can no longer hit the # of calories

2019-11-19

CrossFit

CrossFit Q

"What just happened?"
CrossFit
Metcon (Time)
Sport(RX)
4 rounds:
Row 500 m
7 OH Squats (165/115 lb.)
Rest 3 min.

Fitness: 115/75
Competitor(RX+): 205/135
Bar styarts from the floor.
Competition Level Accessory Work ( CLAW)
-Build across all sets and movements, continually progressing up in weight each set.
Overhead Squat (3-3-3)
Front Squat (3-3-3)
Back Squat (3-3-3)

2019-11-18

CrossFit

CrossFit Q

"Zippy"
CrossFit
Metcon (Time)
Sport(RX)
3 rounds:
10 Power Clean and Jerks (95/65 lb.)
10 Alt. Jumping Lunges
4 Lengths KB/DB Front-Rack Carry (50/35)

Fitness: 75/55-Lunges-35/20
Competitor: 115/75
1 length is cubbies to back wall
Competition Level Accessory Work ( CLAW)
Metcon (AMRAP - Rounds and Reps)
7 Minute AMRAP:
20 DB Push Press (50/35)
40 Double unders
Metcon (No Measure)
3 Rounds for Quality:
15 DB bent over row (each arm)
15 Toes to bar (strict if possible)
Rowvember
Metcon (Time)
5000m with rate changes every 1000m: 22-26-22-26-22
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters …

2019-11-17

CrossFit

CrossFit Q

“Swing Thing”
CrossFit
Metcon (AMRAP - Reps)
In partners:

P1 performs Max Set of Unbroken KB Swings (53/35)
P2 Holds the top of a Deadlift (185/135 lb.)

BEFORE you switch,
P1 (KB Swinger) performs 10 Push Ups
P2 (Deadlift Holder) performs 10 Deadlifts

Switch back and forth.

Score= As many reps as possible of KB Swings in 15 min.

Fitness : 135/95 - 35/18
Competitor(RX+) 225/155 - 70/53
Competition Level Accessory Work ( CLAW)
Rest

2019-11-16

CrossFit

CrossFit Q

" The Last Samurai"
CrossFit
Metcon (Time)
Sport(RX)
3 Rounds:
12 Front Squats 115/75
24 Med Ball Sit Ups 20/14

Then straight into:
100 Bar Facing Burpees

Fitness: 85/55- Sit Ups/75 Bar facing Burpees w step over
Competitor(RX+)135/95 - 30/25
Competition Level Accessory Work ( CLAW)
Front Squat (1-1-1-1-1-1-1)
Build to a Heavy single for the day
Rowvember
Metcon (Distance)
12 Minutes for Max Distance

2019-11-15

CrossFit

CrossFit Q

Heavy to Light to Fast
CrossFit
Heavy to Light to Fast (Time)
Sport(RX)
10 Hang Power Cleans (185/135 )
10 Bar Muscle-ups
20 Hang Power Cleans (135/95)
8 Bar Muscle-ups
30 Hang Power Cleans (115/75)
6 Bar Muscle-ups
40 Hang Power Cleans (95/65)
4 Bar Muscle-ups

Fitness: 15-20-25-30 HPC ascending in load-12-10-8-6 Jumping Muscle Ups
Competitor: (275/185 lb.)(225/155 lb.)(185/135 lb.)(135/95 lb.)
12-10-8-6 Ring Muscle-up
Competition Level Accessory Work ( CLAW)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift 315/205
1 Lap Farmer carry (70/53 each hand)
Scale load as needed. Set of 10 should be unbroken.
Rowvember
Metcon (No Measure)
1500m @ 26spm (strokes per minute) 60% effort
3 mins rest

Then
3 rounds
500m @ 26spm 80% effort
1min rest in between

Then
1500m @ 26spm 60% effort

2019-11-14

CrossFit

CrossFit Q

“ Fire In the Hole”
CrossFit
Metcon (Time)
Sport ( RX)
4 Rounds:
35 Double-unders
25 Russian KB Swings 53/35
25 MB Thrusters 20/14

Fitness: 70 Singles-26/18-14/10
Competitor( RX+) 70-53 - 25/18
Competition Level Accessory Work ( CLAW)
Rest

2019-11-13

CrossFit

CrossFit Q

We
CrossFit
Split Squat (4-4-4-4)
Use same heavy load across all 4 sets. (4=4L + 4R)
Finisher
Metcon (Time)
Sport (RX)
50/40 cal. Bike
50 Overhead Plate Jumping Lunges (each leg = 1 rep)
*Plate 15/10 lb.

Fitness 40/30 - OH Walking Lunges
Competition Level Accessory Work ( CLAW)
Metcon (3 Rounds for time)
3 Rounds for individual times:
750 Meter Row
-Rest 4 minutes between rounds-

2019-11-12

CrossFit

CrossFit Q

“Smooth Operator”
CrossFit
Metcon (AMRAP - Rounds and Reps)
As far as possible in 10 min
Sport(RX)
10-ft. Handstand Walk
2 Alt. KB Snatches 44/26
Each round, add 5-ft. HS Walk and 2 KB Snatches..

Fitness: Bear Crawl - DB Snatches
Competitor (RX+) - Add 10 Ft each round- 53/35
Competition Level Accessory Work ( CLAW)
Rowvember
Metcon (Time)
For time:
30-20-10
Row (calories)
Toes to bar
Rest 6 minutes, then,
50 Burpee Box Jumps (24"/20")
Score is Total Time including Rest

2019-11-11

CrossFit

CrossFit Q

“Tabata This”
CrossFit
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
Competition Level Accessory Work ( CLAW)
Metcon (AMRAP - Rounds)
Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 35 Double unders

Score = Total Rounds Completed
Rowvember
Metcon (Time)
7 x 500m @ 28 spm with 80% effort
2mins rest in between
Aim to go 1 sec faster each round

2019-11-10

CrossFit

CrossFit Q

Su
CrossFit
Competition Level Accessory Work ( CLAW)

2019-11-09

CrossFit

CrossFit Q

“Altered State”
CrossFit
Metcon (Time)
In partners:

100 SA OH DB Walking Lunges (40/25 lb.)
While one person is working, the other person is holding a plank.

100 Burpee Box Overs
While one person is working, the other person hangs on the Pull-up bar.

100 DB Snatches
While one person is working, the other person is holding a Plank

Fitness: 30/15
Competitor ( RX+) 50/35
Competition Level Accessory Work ( CLAW)

2019-11-08

CrossFit

CrossFit Q

20.5
CrossFit
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.
Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:

40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.
Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:

40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.
Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots 14/20 lb ball to 9 ft.

Time cap: 20 min.
Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb/20lb ball to 9 ft.

Time cap: 20 min.

2019-11-07

CrossFit

CrossFit Q

"Skrat"
CrossFit
Squat Clean and Jerk (3-3-3-5-5-5)
Climbing across the 3s
reduce load
Climbing across the 5s

*Scale loading for practice/formwork based on Open schedule
Rowvember
Metcon (Distance)
15 mins @ 25 strokes per minute
Drop your 500m split rate by 1 sec each min (For example: If minute 1 = 25 spm @ 2:00/500m pace, then minute 2 = 25spm @ 1:59/500m pace, and so on)

2019-11-06

CrossFit

CrossFit Q

"Skittles"
CrossFit
Metcon (10 Rounds for time)
(5 rounds)
Perform 1 round every 90 sec.:

Sport (RX)
Odd rounds:
10 Back Squats (95/65)
Run 2 Laps

Even rounds:
15 Med Ball Slams (20/14 )
Run 2 Laps

Fitness: 7 Back Squats/10 Slams
Competitor(RX+)115/75

Score = Total time of 10 Rounds
Competition Level Accessory Work ( CLAW)
Metcon (Time)
Weighted Plank:
Accumulate 5 minutes at 50% bodyweight in as few sets as possible
Rowvember
Metcon (Time)
1250m @28spm (strokes per minute)
1 min rest
1000m @ 28spm
1 min rest
750m @28spm
1 min rest
500m @28spm
1 min rest
250m @28spm

Score equals Total Time

2019-11-05

CrossFit

CrossFit Q

"McGhee"
CrossFit
McGhee (AMRAP - Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Females: 205lbs
Fitness: Scale Load As needed //Knee-Box Push Ups//Step Ups
Competition Level Accessory Work ( CLAW)
Metcon (Time)
12-9-6-3
Power clean & Push Jerk (185/125)
Bar Muscle up
Rowvember
Metcon (Calories)
15 Rounds:
1 min MAX Calories
1 min rest

2019-11-04

CrossFit

CrossFit Q

Moto Moto
CrossFit
Metcon (Time)
3 rounds
Sport(RX)
400-m KB/DB Farmers Carry (50/35) ( 6 laps)
25 Parallette Pass-throughs

*Every time you put the KBs down, perform 10 Russian KB Swings before starting again.

Fitness: 30/20 - Box Pass Throughs or Kickbacks
Competitor(RX+): 70/50
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
For quality:
50 Strict Pull ups
50 Strict HS push up
50 Ring Rows
Goal Is to Complete in as few sets as possible

2019-11-03

CrossFit

CrossFit Q

Grin and Bear it!
CrossFit
Metcon (AMRAP - Reps)
1 min. Assault Bike
1 min. Rest
1 min. Box Push
1 min: Rest
1 min. Double Unders
1 min. Rest
Every 10 Dubs= 1 Rep
Every Cone = 1 Rep on Box Push

2019-11-02

CrossFit

CrossFit Q

Strange Brew
CrossFit
Bench Press (5-5-5-5-5)
Use same heavy load across
Metcon (Time)
5 Rounds:
12 Sit ups
9 Burpees
6 Pull Up
3 Wall Climbs

2019-11-01

CrossFit

CrossFit Q

20.4
CrossFit
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

2019-10-31

CrossFit

CrossFit Q

Lucky 13 Pumpkin Party
CrossFit
Competition Level Accessory Work ( CLAW)
Rest
Metcon (AMRAP - Rounds and Reps)
With a Partner-AMRAP 24 min.
Sport (RX)
13 Pumpkin Deadlifts - 20/14
13 Lunges with Pumpkin OH
13 Pumpkin Goblet Squats
13 Pumpkin Wall Balls
13 Pumpkin Slam Balls
13 Pumpkin Partner Sit-up Throws
130-m Pumpkin Carry ( 2 Laps-both run)

2019-10-30

CrossFit

CrossFit Q

Far Far Away
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport(RX)
AFAP 16 min.
100-m Run
100-m Row
20 Double-unders
200-m Run
200-m Row
40 Double-unders
Each round, add 100 m of Running and Rowing, and 20 DU.

Fitness: 20 Jumping Jacks - add 10 per round.
100 meters = 1 rep
Competition Level Accessory Work ( CLAW)
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scale down the reps to 15-20-25-30 if you are in "The Open"

2019-10-29

CrossFit

CrossFit Q

“Crispy”
CrossFit
Metcon (Time)
Sport(RX)
0-3 min. Perform:
30 Burpees Over Barbell

3-6 min. Perform:
40 BB Cossack Squats (75/55 lb.)

6-9 min. Perform:
2 min. L-Sit

9+ min. Perform:
3 Rounds:
10 Burpees Over Barbell
10 BB Cossack Squats

Competitor (RX+) - 95/65
Fitness: 30 Burpee/Cossacks w no load/ Sit Ups/ 8-8 Last Couplet

Score is time to
Complete last 3 Rounds of work.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds:
21 cal Row
15 Hang Squat Snatch (95/65)
9 Box jump overs (24"/20")
-rest 1 minute between rounds-

2019-10-28

CrossFit

CrossFit Q

Woof Sandwich
CrossFit
Metcon (Time)
Sport(RX)
50/30 cal. Assault Bike

5 rounds:
4 Clusters (155/115 lb.)
8 Strict Pull-ups

50/30 cal. Assault Bike

Fitness: 40/25 Cals, 115/75, Ring rows
Competitor: 60/40,185/135, Strict C2B
Competition Level Accessory Work ( CLAW)
Thruster (3-3-2-2-1-1-1)
Build to a heavy single for the day
Metcon (No Measure)
For Quality:
3 x 15 Good Mornings w moderate load
3 x 15 GHD with a Med-ball

2019-10-27

CrossFit

CrossFit Q

Sun
CrossFit
Metcon (Time)
5 Rounds:
15 Front Squats (115/75 lb.)
12 DB Hang Split Cleans (40/25 lb.)
90-sec. Front-Rack Hold
Competition Level Accessory Work ( CLAW)
Rest

2019-10-26

CrossFit

CrossFit Q

Gone Baby Gone
CrossFit
Metcon (Time)
With a Partner:
40 Alternating Rounds:
6 Wallballs 20/14
4 Burpee Box Jumps
2 Turkish Get Ups 40/25
Competition Level Accessory Work ( CLAW)
Bench Press (5-5-5-5-5)
Use same heavy load across all 5 sets

2019-10-25

CrossFit

CrossFit Q

The Open - 20.3
CrossFit
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

2019-10-24

CrossFit

CrossFit Q

Double Trouble
CrossFit
Metcon (Time)
Sport(RX)
400-m Run
400-m MB Carry Run (20/14 lb.)
Rest 1 min.

Fitness: 14/10
Compete(RX+) 30/20
Competition Level Accessory Work ( CLAW)
Rest

2019-10-23

CrossFit

CrossFit Q

Everything Zen
CrossFit
Split Jerk (1-1-1-1-1)
Use the same heavy load across all sets.
25 HSPU for time (Time)
25 Handstand Push Ups
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
25 Hip extensions
Metcon (No Measure)
3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
25 Hip extensions
Metcon (No Measure)
For Quality:

3 x 25 Good Mornings ( light loading)
100 Sit Ups

2019-10-22

CrossFit

CrossFit Q

Qtown Crippler
CrossFit
Qtown Crippler (Time)
30 Backsquats - Bodyweight
1K Row

Fitness - 3/4 or 1/2 BW
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5 Rounds :
2 Legless Rope climb (15ft.)
20 Alternating KB snatch (53/35)
Metcon (No Measure)
For Quality:

50 Back Extensions

2019-10-21

CrossFit

CrossFit Q

Dragon's Fire
CrossFit
Metcon (AMRAP - Reps)
Sport(RX)
1 min. 20 Ft Shuttle Runs
2 min. Alt. DB Snatch 40/25
1 min. 20 Ft Shuttle Runs
1 min. Rest

1 min. Broad Jumps 6/5 Ft
2 min. Woman-makers
1 min. Broad Jumps
1 min. Rest

1 min. Skaters 6/5 Ft
2 min. Man-makers
1 min. Skaters
1 min. Rest

Fitness: 30/15
Competition Level Accessory Work ( CLAW)
Metcon (Time)
10 Rounds :
10 calorie Assault Bike
10 Chest to Bar

2019-10-20

CrossFit

CrossFit Q

“She’s Got The Jack “
CrossFit
Metcon (Time)
Sport(RX)
21-15-9
Squat Snatches (75/55 lb.)
Burpee Plate Jumps (45 lb.)

Rest 2 min.

11-9-6
Squat Snatches (95/65 lb.)
Burpee Box Jumps (30/24 in.)

Fitness: Power Snatches, 45/35, 75/55

Compete(RX+) 95/65,115/75

2019-10-19

CrossFit

CrossFit Q

“On the Shmoney”
CrossFit
Metcon (Time)
With a Partner:

200 KB Swings
160 Sit Ups
120 Push Ups
80 Calories
40 Rope Climbs

On the Even minutes perform 3 Synchro Burpees

30 Minute Time Cap

2019-10-18

CrossFit

CrossFit Q

CrossFit Open 20.2
CrossFit
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

2019-10-17

CrossFit

CrossFit Q

Typhoon
CrossFit
Deadlift (2-2-2-2-2)
Add load across all sets finishing with a heavy double for the day. Be mindful that The Open is going on and choose load wisely.
Metcon (Time)
With a Partner:

60 MB Russian Twists + Throw to partner, 30 each
50 Leg Throws, 25 each
30 Jump-Over-Partner Burpees

2019-10-16

CrossFit

CrossFit Q

"Humpy Bumpy"
CrossFit
Metcon (AMRAP - Rounds and Reps)
9:00 AMRAP

Sport(RX)
10 DB /KB Front-Rack Step-ups (53/35 lb.) (20 in.)
200-m Single DB/KB Carry (anyhow)
30 Lateral DB/KB Jump Overs

Fitness: 35/20
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
Handstand Walk Practice
-Practice for 10 minutes.

Triple Under/Double Under Practice
-Practice for 5-8 minutes.

2019-10-15

CrossFit

CrossFit Q

"Rebel Yell"
CrossFit
Metcon (Time)
5 Rounds:
Sport(RX)
Run 800 m
15 DB/KBThrusters (44/25.)
15 Pull-ups

Fitness: 600m,30/15 ,Jumping PU
Competition Level Accessory Work ( CLAW)
Shoulder Press (3-3-3-3-3)
Build Across sets
Push Press (3-3-3-3-3)
Build Across sets
Push Jerk (3-3-3-3-3)
Build across sets

2019-10-14

CrossFit

CrossFit Q

"The Process"
CrossFit
Metcon (Time)
Sport(RX)
6 DB Hang Power Snatches – L (50/35 lb.)
3 Ring Muscle-ups
6 DB Hang Power Snatches – R
3 x 1 Ring Muscle-up + 2 Ring Dips

Fitness: 8 DB Snatches & 4 MU Transitions & 4 jump to negative Ring Dips

Competitor: 60/45 , 8 Snatch and 4 MU
Competition Level Accessory Work ( CLAW)
Metcon (AMRAP - Reps)
"Tabata"

Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals.
Metcon (Time)
300 Double Unders

Time Cap : 6 Minutes

2019-10-13

CrossFit

CrossFit Q

"Ambidextrous"
CrossFit
Metcon (Time)
Sport(RX)
3-6-9-12-15
Single-Arm Russian KB Swings (53/35) (each arm)
KB SDHP
Single-Arm Shoulder-to-Overhead (each arm)
200-m Run

Fitness: 35/20
Competitor(RX+):70/53
Competition Level Accessory Work ( CLAW)
Rest

2019-10-12

CrossFit

CrossFit Q

"EMOMaMia"
CrossFit
Metcon (AMRAP - Rounds)
Sport(RX)
21 Minutes:
Minute 1: 10 Back Squats (75/55 lb.)
Minute 2: 2 Rope Climbs
Minute 3: 12/10 Calories

Fitness: 8 Backsquats- 3 Pulls to Standing - 10/8 Cals
Competitor(RX+): 95/65 - 3 Rope Climbs
Competition Level Accessory Work ( CLAW)
Back Squat (3-3-3-3-3-3-3)
-Use the heaviest weight possible on each set
Metcon (No Measure)
For Quality:
75 Hip extensions
Accumulate 3 minutes hang from a pull up bar
Accumulate 90 seconds L-sit hold

2019-10-11

CrossFit

CrossFit Q

Crossfit Open - 20.1
CrossFit
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

2019-10-10

CrossFit

CrossFit Q

“The Tea”
CrossFit
Metcon (AMRAP - Reps)
Sport(RX)
AMRAP 10 min.
7 Devils Presses (40/25 lb.)
14 Wall Balls (20/14 lb.)

Straight into:
400-m Farmers Carry

Score = AMRAP reps -1 rep for every 5 seconds of 400 m time.

Fitness: Single Arm Devil Press ( choose load) & single arm carry
Competitor(RX+): 50/35
Competition Level Accessory Work ( CLAW)
Rest

2019-10-09

CrossFit

CrossFit Q

"Chip Chap"
CrossFit
Metcon (Time)
10 Wall Climbs
20 Burpee Broad Jumps (5/4 ft)
30 Parallette Pass-throughs
40 Pull-ups
50 Box Jump Overs (24/20 in.)
60 Barbell Good Mornings
70 Double-Unders
Competition Level Accessory Work ( CLAW)
Metcon (Time)
4 Rounds :
50 Double unders
25ft Double KB front rack lunge (53/35)
25 KB Sumo deadlift high pull (53/35)
25ft Double KB front rack lunge (53/35)

2019-10-08

CrossFit

CrossFit Q

Red Hot
CrossFit
Metcon (Time)
Sport(RX)
24-12-6
Deadlifts (135/95 lb.)
Hang Power Cleans
Assault Bike Cal.

Fitness: 115/75
Competitor(RX+): 155/115
Competition Level Accessory Work ( CLAW)
The Standard (Time)
30 Power clean & Push Jerk (135/95)
30 Muscle ups
30 Power snatch (135/95)
Time Cap - 15 Minutes
Scale weight and # of MU to finish under the Cap.

2019-10-07

CrossFit

CrossFit Q

Jukebox Hero
CrossFit
Front Squat (2-2-2-2-2-2-2-2)
Perform all 8 sets at the same heavy as possible load
Competition Level Accessory Work ( CLAW)
Deadlift (1-1-1-1-1-1-1-1-1-1)
Deficit Deadlift
-Build to a heavy single across the 10 sets. Use a 4" plate or block to pull from.
Metcon (10 Rounds for time)
10 x 250m Row
Rest 60 seconds between efforts

2019-10-06

CrossFit

CrossFit Q

Communication Breakdown
CrossFit
Metcon (Time)
In Partners:

5 Rounds:
6 Floor Lengths Bear Crawl
12 Alt. MB Weighted Pistols (20/14 lb.)
12 Hurdle Jumps
12 MB Bear Hug Squats (20/14 lb.)
Competition Level Accessory Work ( CLAW)
Rest

2019-10-05

CrossFit

CrossFit Q

Sa
CrossFit
Competition Level Accessory Work ( CLAW)

2019-10-04

CrossFit

CrossFit Q

“Lumberjack 20”
CrossFit
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Competition Level Accessory Work ( CLAW)
Deadlift (3-3-3-3-3)
Use the heaviest load possible on each set
Weighted Pull-ups (5-5-5-5-5)
Use the heaviest load possible on each set

Alternate w deadlift sets

2019-10-03

CrossFit

CrossFit Q

"Coolio"
CrossFit
Metcon (AMRAP - Reps)
Sport(RX)
25 HSPU
In what is left of 3 min., perform KB Walking Lunges- 53/35

20 HSPU
In what is left of 3 min., perform KB Walking Lunges

15 HSPU
In what is left of 3 min., perform KB Walking Lunges

Then finish off with:
AMRAP 3 min.
3 Plate HSPU
6 KB Walking Lunges

Score = KB lunges in first 3 rounds plus all reps from the AMRAP

Fitness:
25 Pike Push UPS
20 Barbell Strict press
15 Seated Barbell press
35/18

Competitor(RX+)
25 HSPU
20 Strict HSPU
15 Deficit HSPU
60/44
Competition Level Accessory Work ( CLAW)
Rest

2019-10-02

CrossFit

CrossFit Q

"Straight Pimpin"
CrossFit
Power Snatch (5-3-1)
Use the heaviest weight possible for all 3 sets
Metcon (AMRAP - Reps)
AMRAP 8 min.
Sport(RX)
2 Wall Balls
6 Hang Power Snatches (95/65 lb.)
*Add 2 Wall Balls each round.

Fitness: 75/55
Competition Level Accessory Work ( CLAW)
Metcon (Time)
40-30-20-10
GHD Sit up
DB Snatch, alternating (50/35)
Scale GHD to 20-15-10-5 if you havent been doing these in a while
Metcon (Time)
40-30-20-10
Wallball (30#/20#)
Hip extension

2019-10-01

CrossFit

CrossFit Q

Snake Pit
CrossFit
Metcon (AMRAP - Reps)
Sport(RX)
3 rounds
30 sec. Air Squats
30 sec. Squat Hold
30 sec. Rest

3 rounds
30 sec. Push-ups
30 sec. Plank
30 sec. Rest

3 rounds
30 sec. MB Sit-ups (20/14 lb.)
30 sec. MB Hollow Hold
30 sec. Rest

Fitness: 14/10
Competition Level Accessory Work ( CLAW)
Back Squat (3-3-3-3-3-3-3)
-Use the heaviest weight possible on each set.
Metcon (Time)
50 Strict HSPU
followed by
50 Strict-Pullups

2019-09-30

CrossFit

CrossFit Q

"Issey Miyake"
CrossFit
Metcon (Time)
Sport(RX)
40 DB Squat Cleans (40/25 lb.)
40 DB Shoulder-to-Overhead
400-m Run

Fitness : 30/15
Competitor(RX+): 50/35
Competition Level Accessory Work ( CLAW)
Metcon (Time)
4 Rounds:
25 cal Row
25 Burpees
Metcon (No Measure)
For Quality:
Accumulate 2 min in a bridge hold
Accumulate 3 minute side plank, each side

2019-09-29

CrossFit

CrossFit Q

"Seesaw Battlin"
CrossFit
Metcon (Time)
Sport(RX)
1-10 Over-unders (20")
10-1 Deadlifts (185/135 lb.)
5 Barbell Roll-outs between each set.

Fitness: 135/95
Competitor(RX+):225/155
Competition Level Accessory Work ( CLAW)
Rest

2019-09-28

CrossFit

CrossFit Q

"Wag the Dog"
CrossFit
Metcon (Time)
P1 performs:
5 x 20-m Shuttle Sprints
P2 performs:
Plate Squat Hold (15/10 lb.)
Switch

Then, both run 400 m with plate

Then, repeat with:
Plate Hold Overhead

Finish off with:
50 Burpees Over Partner in Plank
Competition Level Accessory Work ( CLAW)
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
-Perform this with only 3 working attempts at each lift. Warm up as much as needed, but complete the total with a strict 60 minute time limit, starting when you begin warming up for the back squat. Also, the lifts must be performed in the order written, complete one movement then move on to the next.

2019-09-27

CrossFit

CrossFit Q

"Can Opener"
CrossFit
Thruster (3-3-3-3-3)
-Use same heavy load across all sets
-From the Rack
Metcon (Calories)
5 rounds :
30 sec. ON : 30 sec OFF
Max calorie Row
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 rounds:
400m Run
15 Thrusters (135/95)
21 Pull ups
Metcon (No Measure)
For Quality:
Accumulate 3 minutes HS hold
Accumulate 90 seconds Chin above bar hold

2019-09-26

CrossFit

CrossFit Q

"Scout"
CrossFit
Metcon (Time)
30 MB Slams (20/14)
20 Toes-to-Bars
400-m Run
20 Bar Muscle-ups
400-m Run
20 Toes-to-Bars
30 Slam Balls

Fitness: Lying Toes to Rig, Jumping C2B
Competition Level Accessory Work ( CLAW)
Rest

2019-09-25

CrossFit

CrossFit Q

None The Less
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 24 min.
Sport(RX)
6 Hang Squat Snatches (115/75 lb.)
7 Hang Squat Cleans
8 Split Jerks

Fitness: 75/55
Competitor(RX+) 135/95
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
Handstand Walk Practice
-Practice for 10 minutes.
Triple Under Practice
-Practice for 5-8 minutes.
Pike Press to Handstand Practice
-Practice for 10 minutes. Start your feet elevated on plates or a box to decrease the difficulty. Use a wall as a spotter, or perform from a headstand position to begin learning this movement.

2019-09-24

CrossFit

CrossFit Q

"Back It Up"
CrossFit
Weighted Pull-ups (4-3-2-1-1-1)
Build to a heavy weighted pull up for the day.
Metcon (Time)
Sport(RX)
9-15-18
Weighted Pull-ups (25/15 lb.)
Calorie Row

Fitness: Ring Row (hard)
Competitor(RX+) 40/25
Competition Level Accessory Work ( CLAW)
Metcon (Time)
6 Rounds :
25 wallball (20/14)
50 Double unders
Metcon (No Measure)
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)

2019-09-23

CrossFit

CrossFit Q

"I Am Legend"
CrossFit
Metcon (Time)
2 Rounds:
Sport(RX)
40 Box Jumps (30/24 in.)
20 DB Box Step Overs (40/25 lb.)
10 Box Round-the-Worlds

Fitness: 24/20, 30/15,Pike Around the Worlds
Competitor(RX+): 50/35
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5 Rounds :
15 GHD sit ups
5 Ring muscle ups

Rest 5 minutes

7 Rounds:
10 SDHP (95/65)
10 HS push ups

Score is time of both couplets added together.

2019-09-22

CrossFit

CrossFit Q

"Barbed Wire"
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min.

Sport(RX)
200 Ft Box Push (4 floor lengths)
20 Sit-ups
200-m Farmers Carry (40/25 lb.)
20 V-Ups
200-m MB Bear Hug Carry (20/14 lb.)

Fitness: 100Ft, 30/15, knee tucks, 14/10
Competitor(RX+): GHD Sit Ups, 50/35, 25/18
Competition Level Accessory Work ( CLAW)
Rest

2019-09-21

CrossFit

CrossFit Q

Good Times Roll
CrossFit
Metcon (Time)
In Partners:
8 total rounds (4 each)

While P1 Performs
21 Hammer Strikes
15 Tire Jump Overs
9 Tire Flips

P2 accumulates Sit Ups

Switch

Score - Subtract 5 seconds off of your time for every 10 sit ups completed.
Competition Level Accessory Work ( CLAW)
Bench Press (5-5-5-5-5)
Use same heavy load across all 5 sets
Front Squat (5-5-5-5-5)
Use the same heavy load across all 5 sets
Hang Power Clean (5-5-5-5-5)
Use the same heavy load across all 5 sets

2019-09-20

CrossFit

CrossFit Q

Shakin'
CrossFit
Metcon (Time)
Sport (RX)
In the first 5 min., perform:
Run 400 m
100 Double-unders

In the second 5 min., perform:
Run 300 m
75 Double-unders
30 KB Swings (53/35)

In the third 5 min., perform:
Run 200 m
50 Double-unders
20 KB Swings
8 Wall Climbs

In the fourth 5 min., perform AMRAP 5 min:
Run 100 m
25 Double-unders
10 KB Swings
4 Wall Climbs

Score = Total Time of first 3 minus a second for each rep completed in 5 minute AMRAP

Fitness: singles x 2-35/18 kb- lower height wall walks
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 rounds:
500m Row
20m Sled push (heavy)
3 Deadlift (405/275)
Metcon (No Measure)
For Quality:
3 x 15 Barbell Good Mornings (moderate loading)
3 x 15 GHD with a Med-ball (25/20)

2019-09-19

CrossFit

CrossFit Q

Steppin Out
CrossFit
Weighted Step-ups (2-2-2-2)
Use the same heavy load across all sets
Metcon (Time)
Sport (RX)
100 Wall Balls (20/14 lb.)
Every time you break, perform 2 Rope Climbs.

Fitness: 14/10 - 1 Climb or 2 Pulls to standing.
Competition Level Accessory Work ( CLAW)
Rest

2019-09-18

CrossFit

CrossFit Q

Fly By
CrossFit
Metcon (Time)
Sport(RX)
1-k Row
15 Muscle-ups

Fitness: Jumping MU
Competitor:(RX+) Strict MU
Competition Level Accessory Work ( CLAW)
Metcon (AMRAP - Rounds and Reps)
AMRAP - 15 minutes
50m Farmer carry (Heavy)
25m HS walk
7 Bar muscle ups
Metcon (No Measure)
For Quality:
Accumulate 2 min in a bridge hold
Accumulate 3 minute side plank, each side

2019-09-17

CrossFit

CrossFit Q

"Barbara"
CrossFit
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Competition Level Accessory Work ( CLAW)
Clean (1-1-1-1-1-1-1)
-Use the heaviest weight possible on each set.
Clean Pull (3-3-3-3-3)
-Use the same weight as your heaviest successful clean from today.
Romanian Deadlift (8-8-8)
-Use 70-100# below your heaviest successful clean from today.

2019-09-16

CrossFit

CrossFit Q

Our next nutrition challenge begins September 16th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
https://app.wodifyrise.com/Event/Event.aspx?u=QLHN800gchallenge
Just Keep Swimming...
CrossFit
Metcon (No Measure)
10 rounds:
Perform every 2 min.

Rounds 1-3 : 3 Muscle Snatches

Rounds 4-6 : 3 Hang Power Snatch

Rounds 7-10: 3 Power Snatch
Competition Level Accessory Work ( CLAW)
5k Run (Time)
Max Effort 5k Run

2019-09-15

CrossFit

CrossFit Q

Our next nutrition challenge begins September 16th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
https://app.wodifyrise.com/Event/Event.aspx?u=QLHN800gchallenge
Pistol Poppin
CrossFit
Metcon (Time)
AMRAP 10 min.
Sport(RX)
6 Parallette Pass-throughs
6 Alt. Weighted Pistols (40/25 lb.)
6 Suitcase Deadlifts (each side) (40/25 lb.)

Fitness: Box Pass Throughs/Backward Lunges/30/15
Competitor(RX+): 50/35
Competition Level Accessory Work ( CLAW)
Rest

2019-09-14

CrossFit

CrossFit Q

Our next nutrition challenge begins September 16th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
https://app.wodifyrise.com/Event/Event.aspx?u=QLHN800gchallenge
Unknown and UnKnowable
CrossFit
Metcon (Time)
Saturday Surprise

With a Partner or Solo

We will not Forget
Competition Level Accessory Work ( CLAW)
Deadlift (3-3-3-3-3)
– Build to heavy triple for the day

2019-09-13

CrossFit

CrossFit Q

Our next nutrition challenge begins September 16th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
https://app.wodifyrise.com/Event/Event.aspx?u=QLHN800gchallenge
Quadzilla
CrossFit
Metcon (Time)
Sport (RX)
50 Front Squats @ 3/4 BW
Every time you put the barbell down, perform 25 Double-unders.

Rest 2 min.

40 Front Squats @ BW
Every time you put the barbell down, perform 25 Double-unders.

Fitness: 1/2 BW-3/4BW - 25 Singles
Competitor (RX+) BW-BW +20/10
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds for time:
400m Run
21 Ring dips
15 Inverted Burpee

2019-09-12

CrossFit

CrossFit Q

Our next nutrition challenge begins September 16th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
https://app.wodifyrise.com/Event/Event.aspx?u=QLHN800gchallenge
Boulder Shoulders
CrossFit
Metcon (Time)
Sport (RX)
21-15-9
Hang Power Clean & Jerks (185/135 lb.)
HSPU

Fitness: 135/95 - Pike PU
Competitor (RX+) 225/155 - Strict HSPU
Competition Level Accessory Work ( CLAW)
Rest

2019-09-11

CrossFit

CrossFit Q

Our next nutrition challenge begins September 16th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
https://app.wodifyrise.com/Event/Event.aspx?u=QLHN800gchallenge
Always Remember
CrossFit
Always Remember (Time)
With a Partner:

2001 Meter Run
11 Box Jumps
11 Thrusters 125/85
11 Chest to Bar
11 Power Cleans 170/115
11 Burpees
11 KB Swings 70/53
11 Sit Ups
11 Push Jerks 110/75
11 Goblet Squats 70/53
2001 Meter Row

Share run and row and each person completes all 11 reps of each movement.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 rounds :
100 Double Unders
15 Powerclean (155/105)
21 Burpees to target

2019-09-10

CrossFit

CrossFit Q

Our next nutrition challenge begins September 16th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
https://app.wodifyrise.com/Event/Event.aspx?u=QLHN800gchallenge
Tues
CrossFit
Overhead Squat (5-5-3-3-1-1)
Increase load across sets building to a heavy single
Finisher
Metcon (Time)
Accumulate 4 min. of a BB OH Hold (135/95 lb.)
*Every time you break, perform 6 Hang Power Cleans.
Scale load as needed
Competition Level Accessory Work ( CLAW)
Muscle Snatch (1-1-1-1-1)
-Use the heaviest weight you can for each set.
Hang Power Snatch (5-5-5-5-5)
Use the heaviest weight you can for each set
Good Mornings (8-8-8-8-8)
-Try to use more weight than your heaviest hang power snatch.

2019-09-09

CrossFit

CrossFit Q

Our next nutrition challenge begins September 16th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
https://app.wodifyrise.com/Event/Event.aspx?u=QLHN800gchallenge
Jolt
CrossFit
Metcon (Time)
3 rounds:
Sport(RX)
250-m Row
12 Deadlifts (225/155 lb.)
Rest 2 min.

200-m Front-Rack KB Carry (53/35 lb)
12 KB Snatches
Rest 2 min.

Fitness: 185/105-35/18
Competitor(RX+):275/185
Competition Level Accessory Work ( CLAW)
Metcon (Time)
100m KB front rack walking lunge (35/26)
100 Pull ups
100 Wallball (20/14)
100m KB front rack walking lunge (35/26)
– Goal is to finish under 17 minutes. Hold a KB in each hand during the lunges.
Metcon (No Measure)
For Quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.

2019-09-08

CrossFit

CrossFit Q

Our next nutrition challenge begins September 9th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
QLHN800gchallenge.wodifyrise.com
The Abyss
CrossFit
Metcon (AMRAP - Reps)
As far as possible in 16 min.
Sport (RX+)
6-9-12-15-18 …
Wall Balls (20/14 lb.)
S.A Alt. DB Hang Power Snatch + OH Squat (40/25 lb.)

Fitness: 14/10-30/15
Competitor (RX+): 20/14-50/35

*1 rep = 1 Power Snatch + OH Squat (one side)
Competition Level Accessory Work ( CLAW)
Rest

2019-09-07

CrossFit

CrossFit Q

Our next nutrition challenge begins September 9th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
QLHN800gchallenge.wodifyrise.com
Alley Cat
CrossFit
Metcon (Time)
In partners:

Sport (RX)
100-cal. Row
90 Sit-ups
80 KB Swings (53/35)
70 Speed-skaters
60 KB Swings
50 Burpees
40 KB Swings
30 Toes-to-Rings
20 KB Swings
10 Bar Muscle-ups

Fitness: 35/18
Competitot(RX+): 70/53-Ring MU
Competition Level Accessory Work ( CLAW)
Power Snatch (1-1-1-1-1-1-1-1-1-1)
Build to a heavy single over the 10 Sets
Metcon (4 Rounds for time)
4 rounds,
1,000m Row
-Rest 90 seconds-
Maintain the fastest pace possible over the 4 sets

2019-09-06

CrossFit

CrossFit Q

Our next nutrition challenge begins September 9th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
QLHN800gchallenge.wodifyrise.com
FriYay
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min.
Sport(RX)
5 Bench Press 225/115
10 Strict Pull-ups
15 Barbell Good Mornings 45/35

Fitness: 135/95-Ring Rows
Competitor(RX+)- 275/135- 95/65
Competition Level Accessory Work ( CLAW)
Metcon (Time)
30 Sandbag to Platform
30 Sandbag to Platform
-Set up a platform at chest height to set the sandbag on, two boxes stacked on top of the other, pushed against a wall works well.Use a heavy bag. Pick the bag up from the floor and set it on top of the box, then roll it back to the floor.

2019-09-05

CrossFit

CrossFit Q

Our next nutrition challenge begins September 9th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
QLHN800gchallenge.wodifyrise.com
Collin
CrossFit
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
The carry is meant to be 50/35 lbs. Substitite KB,DB for sandbag if needed.

Fitness: Scale to 5 Rounds and 9 of each movement at lower loads.
Competition Level Accessory Work ( CLAW)
Rest

2019-09-04

CrossFit

CrossFit Q

Our next nutrition challenge begins September 9th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
QLHN800gchallenge.wodifyrise.com
Hard to Handle
CrossFit
Metcon (Time)
4 Rounds:

Sport (RX)
16 Plate OH Walking Lunges (25/15 lb.)
25/15 Calories
In what is remaining of 4 min., perform:
Handstand Hold

*Penalty = Add 3 sec. every time you come down from Handstand Hold.

Fitness: 15/10-15/10-Plank Hold
Competitor( RX+)45/25-30/20
Competition Level Accessory Work ( CLAW)
Bench Press (2-2-2-2-2)
-Use the heaviest possible weight on each set
Back Rack Lunge (10-10-10-10-10)
Use the heaviest possible weight on each set. 10 total steps, 5 each leg.

2019-09-03

CrossFit

CrossFit Q

Our next nutrition challenge begins September 9th! The goal is to eat 800g of fruits & vegetables by weight, each day. It will run for 4 weeks with prizes for top finishers. Use the link to sign up:
QLHN800gchallenge.wodifyrise.com
QuickDraw McGraw
CrossFit
Squat Clean (1-1-1-1-1)
Build to a heavy Single
3 Position Squat Clean (1-1-1-1-1)
1 High Hang
1 Hang
1 Full
Build to a heavy complex for the day.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
15-12-9
DB hang squat clean thruster (40/25)
DB Devil Press (40/25)

Rest 5 minutes
Metcon (Time)
15-12-9
DB Power clean (40/25)
Ring dips

2019-09-02

CrossFit

CrossFit Q

Grunt
CrossFit
Metcon (AMRAP - Reps)
3 rounds for max reps of:

Sport(RX)
1 minute of burpees
1 minute of wall-ball shots 20/14
1 minute of sit-ups
1 minute of Box Jump Overs 24/20
1 minute of hang power cleans 115/75
Rest 1 minute

Fitness: 14/10 - 95/65

2019-09-01

CrossFit

CrossFit Q

Su
CrossFit
Competition Level Accessory Work ( CLAW)

2019-08-31

CrossFit

CrossFit Q

Tumble in the Rough
CrossFit
Metcon (Time)
Sport ( RX)
40/30 Cals -Bike
50 Pull Ups
50 Double-unders
50 DB Snatches 50/35
50 Sit Ups
50 Toes-to-Rings
40/30 Cals-Rower

Fitness: 30/20 cals-40 reps per movement. Singles x 2, Jumping PU, 35/20, Knee Raises

25 Minute Time Cap
Competition Level Accessory Work ( CLAW)
Metcon (Time)
15 Thrusters (155/105)
3 Legless Rope climbs (15ft.)

2019-08-30

CrossFit

CrossFit Q

7th Heaven
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 7 min.

Sport(RX)
7 Wall Balls (20/14 )
7 Elevated Feet Push-ups

Fitness: 14/10 - Push Ups
Competitor (RX+) 30/20
Competition Level Accessory Work ( CLAW)
Deadlift (3-3-2-2-1-1-1)
Build to a heavy single for the day
Metcon (No Measure)
For Quality:
70 GHD sit ups
50 Ring Dips
25 Strict Pull ups

2019-08-29

CrossFit

CrossFit Q

LockJaw
CrossFit
Metcon (AMRAP - Reps)
AMRAP - 22 Minutes

Sport ( RX)
2 Front-Rack Lunges (135/95 lb.)
3 KB Swings (53/35)

Add 2 Front-Rack Lunges
and 3 KB Swings every round

Fitness: 115/75 -35/20
Competitor(RX+): 155/115 - 70/53
Competition Level Accessory Work ( CLAW)
Rest

2019-08-28

CrossFit

CrossFit Q

PitchFork
CrossFit
Metcon (Time)
750-m Row
200-m Run

Rest 2 min.

500-m Row
400-m Run

Rest 2 min.

250-m Row
600-m Run
Competition Level Accessory Work ( CLAW)
Front Squat (1-1-1-1-1-1-1)
-Use the heaviest weight possible on each set.
Weighted Pull-ups (3-3-3-3-3)
-Use the heaviest weight possible on each set.
Bent Over Row (8-8-8-8-8)
-Use the heaviest weight possible on each set.

2019-08-27

CrossFit

CrossFit Q

Cold Little Heart
CrossFit
Metcon (Time)
Sport ( RX)
400-m Single-Arm Farmers Carry
40 DB Front Squats (50/35 lb.)
30 DB Anchored Sit-ups
20 DB Squat Cleans
400-m Single-Arm Farmers Carry

*Use 1 DB for Squats and Cleans.

Fitness: 35/20 -30,20,10
Competitor:( RX+) 60/45
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5 Rounds for time:
100m swim
– rest 2 minutes
3 Rounds for time:
200m swim
-rest 5 minutes
For time:
500m swim

Score is total time
Find a pool or body of water and get some swimming in while you still can.

2019-08-26

CrossFit

CrossFit Q

Tame Impala
CrossFit
Shoulder Press (5-5-5-5-5)
Push Press (3-3-3-3-3)
Push Jerk (1-1-1)
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
8 rounds for quality:
10 strict pull ups
10 strict HS push ups
20 Hip extensions
Metcon (No Measure)
3 Rounds for quality:
50 Band "Pull aparts"
5 Skin-the-cats

2019-08-25

CrossFit

CrossFit Q

Sizzle
CrossFit
Metcon (AMRAP - Rounds)
10 Rounds - Every 90 sec.
Sport(RX)
20 Double-unders
10 DB Alt. Deadlift/Rows (40/25 lb.)

Fitness: 20 Fast Feet- 30/15
Competitor(RX+): 50/35
Competition Level Accessory Work ( CLAW)
Rest

2019-08-24

CrossFit

CrossFit Q

Eyes without a Face
CrossFit
Metcon (AMRAP - Rounds and Reps)
With a Partner:

24 Minute AMRAP:

27 Bar Facing Burpees
21 Thrusters 95/65
12 Rope Climbs
21 Bar Facing Burpees
15 DB Thrusters
9 Rope Climbs
15 Bar Facing Burpees
9 DB Thrusters
6 Rope Climbs
Competition Level Accessory Work ( CLAW)
Metcon (Time)
1 mile Assault Bike
15 Sandbag cleans (150/100)
1 mile Assault Bike
12 Sandbag cleans (150/100)
1 mile Assault Bike
9 Sandbag cleans (150/100)
Metcon (No Measure)
3 Rounds for Quality:
30 GHD Sit ups
30 Hip extensions

2019-08-23

CrossFit

CrossFit Q

Just Go With It
CrossFit
Snatch Balance (1-1-1-1-1)
Snatch (3-3-3-1-1-1)
Competition Level Accessory Work ( CLAW)
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
Wodapalooza 2019 WO # 1 (AMRAP - Reps)
9 Minute AMRAP
+3 Hang Power Snatches (75, 55lb)
+3 Overhead Squats (75, 55lb)
30 Double Unders
-Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30... etc..) at the conclusion of each round.

2019-08-22

CrossFit

CrossFit Q

Lost and Found
CrossFit
Metcon (Time)
Sport (RX)
200-m Run
20 Lateral Box Jump Overs (24/20 in.)
300-m Run
20 Parallette Pass Throughs
400-m Run
10 Lateral Box Jump Overs (24/20 in.)
10 Parallette Pass Throughs
500-m Run

Fitness: Step Overs - 100,200,300,400
Competition Level Accessory Work ( CLAW)
Rest

2019-08-21

CrossFit

CrossFit Q

Brush Hog
CrossFit
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
Sport ( RX)
5 Candlesticks
10 MB Step-ups (20/14 lb.)
15 Heel Taps

Fitness: 14/10
Competition Level Accessory Work ( CLAW)
Back Squat w/ Pause (3-3-3-3-3)
-Use the heaviest weight possible on each set. 3 second pause at the bottom of each rep.
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP
Sport ( RX)
5 Candlesticks
10 MB Step-ups (20/14 lb.)
15 Heel Taps

Fitness: 14/10
Metcon (No Measure)
3 Rounds For Quality:
15 Double KB swing (Russian, 53/35)
15 Stiff-leg Deadlift
15 Strict toes to bar

2019-08-20

CrossFit

CrossFit Q

Rollin in the Deep
CrossFit
Metcon (Time)
Sport ( RX)
10 rounds:
4 DB Devils Presses (50/35 lb.)
6 Chest-to-Bar Pull-ups

Fitness: 30/15 -Jumping C2B
Competitor(RX+):60/45-8 C2B
Competition Level Accessory Work ( CLAW)
Metcon (Time)
Bike 10,000 meters
Great times are under 15 minutes, goal is sub 20 minutes.

2019-08-19

CrossFit

CrossFit Q

Dip it Low
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport ( RX)
2-k Row
In what is remaining of 20 min., perform AMRAP:
12 DB Hang Power Cleans (50/35 lb.)
7 Ring Dips

Fitness: 1.5 k -30/20-Box Dips
Competitor ( RX+) 60/45-strict dips
Competition Level Accessory Work ( CLAW)
Clean (3-3-2-2-1-1-1)
Build to a heavy single for the day.
Metcon (Time)
400m Sandbag Carry (150/100)
-Hold in front of you in a bear hug . Try to complete the distance with as few drops as possible.

2019-08-18

CrossFit

CrossFit Q

Samurai
CrossFit
Metcon (Time)
Sport (RX)
21-15-9
Deadlifts (275/185 lb.)
Box Jumps (30/24 in.)
600-m Run

Fitness: 20" box-225/135
Competitor(RX+) 315/205
Competition Level Accessory Work ( CLAW)
Rest

2019-08-17

CrossFit

CrossFit Q

Mad Dawg
CrossFit
Metcon (AMRAP - Rounds and Reps)
In Partners:

AMRAP 25 min.
-50 Squat and Throw MB Over Pull-up Rig to each other
-50 MB Sit-up Throws
-400-m MB Bear Hug Carry (switch as needed)
-50 Russian Twist Throws to each other
-50 Partner Wall Balls

MB (20/14 lb.)
Competition Level Accessory Work ( CLAW)
Use the heaviest possible weight on each set. Alternate between movements in a rotation. Lunge is 10 steps total, 5 each leg.
Bench Press (5-5-5-5-5)
Front Rack Lunge (10-10-10-10-10-10)
Metcon (Weight)
Double KB Swing (Russian)
15-15-15-15-15

2019-08-16

CrossFit

CrossFit Q

Total Recall
CrossFit
Metcon (Time)
5 rounds;
Sport (RX)
10 Lateral Burpees Over Barbell
10 Hang Power Snatches (75/55 lb.)
*Every 90 sec., perform 10 Mountain Climbers

Fitness: 55/35 -6 mountain Climbers
Competitor (RX+): 95/65
Competition Level Accessory Work ( CLAW)
Split Jerk (1-1-1-1-1-1-1)
-Use the heaviest weight possible on each set.
Metcon (Time)
10 Rounds for time:
10 Pull ups (chest to bar)
25 Foot HS walk

2019-08-15

CrossFit

CrossFit Q

BladeRunner
CrossFit
Metcon (AMRAP - Reps)
Sport (RX)
2 min. Assault Bike
2 min. OH Squats (65/45 lb.)
2 min. Shoulder-to-Overhead

Fitness: 45/35
Competitor (RX+): 75/55
Competition Level Accessory Work ( CLAW)
Rest

2019-08-14

CrossFit

CrossFit Q

Up In Smoke
CrossFit
Back Squat (3-3-3-3-3)
Use the same heavy load across all 5 sets
Competition Level Accessory Work ( CLAW)
Metcon (Time)
13 Front squat (185/125)
13 Ring muscle ups
200m Run
11 Shoulder to overhead (185/125)
11 Ring muscle ups
200m Run
9 Thrusters (185/125)
9 Ring muscle ups
200m Run
7 Power Snatch (185/125)
7 Ring muscle ups
200m Run
5 Squat clean Thrusters (185/125)
5 Ring muscle ups
– Goal is to finish under 20 minutes.

2019-08-13

CrossFit

CrossFit Q

From the Ground Up
CrossFit
Metcon (AMRAP - Rounds and Reps)
4 rounds:

Sport (RX)
AMRAP 4 min.
3 HSPU
5 Plate V-ups (10/5 lb.)
7 Power Cleans (95/65 lb.)
Rest 1 min.

Fitness: Pike PU-Tuck Ups-75/55
Competitor(RX+):Strict HSPU-15/10-115/75
Competition Level Accessory Work ( CLAW)
Front Squat (3-3-3-3-3)
-Use the heaviest weight possible on each set.
Metcon (No Measure)
DB Step ups (20" box)
10-10-10-10-10
-Use a heavy DB in each hand, and perform 10 alternating step ups without breaking or having to set the DB down.
Metcon (No Measure)
Single leg Deadlift
5 x 10 reps per leg
Hold a DB in the opposite hand of the leg that says on the ground. Alternate sets with the steps ups.

2019-08-12

CrossFit

CrossFit Q

Dead Bear Eyes
CrossFit
Metcon (AMRAP - Rounds)
Sport (RX)
5 rounds:
Min. 1: 50 Double-unders
Min. 2: Side Plank Hold (L)
Min. 3: 50 Double-unders
Min. 4: Side Plank Hold (R)
Min. 5: 10 Weighted Cossack Squats (1 x 40/25 lb.)

Fitness: Singles- 30/15
Competitor(RX+)- Star Side Plank - 50/35
Competition Level Accessory Work ( CLAW)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Metcon (3 Rounds for time)
3 rounds:
200m Farmer carry (70/50)
– Goal is to complete each round as fast as you can and with as few breaks as possible. Rest as needed between rounds.

2019-08-11

CrossFit

CrossFit Q

Su
CrossFit
Competition Level Accessory Work ( CLAW)
Metcon (Time)
8 rounds
10/8 Calorie Row
10 SA DB Push Jerk (per arm) 50/35
10 T2B

2019-08-10

CrossFit

CrossFit Q

One Down Two to Go
CrossFit
Metcon (AMRAP - Reps)
With a Partner:
AMRAP 8 min
Shuttle Sprints
AMRAP 8 min
Power Snatch for reps (95/65)
AMRAP 8 min
Assault Bike for calories.
AMRAP 8 min.
Wall Balls 20/14
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5 Rounds:
20 DB Snatch (70/50 – alternating arms)
50 Double unders

2019-08-09

CrossFit

CrossFit Q

Tomahawk
CrossFit
Metcon (Time)
Sport (RX)
20 Power Cleans (95/65 lb.)
20 Bar Facing Burpees
20 Russian KB Swings (53/35)
15 Power Cleans (115/75 lb.)
15 Bar Facing Burpees
15 Russian KB Swings
10 Power Cleans (135/95 lb.)
10 Bar Facing Burpees
10 Russian KB Swings
5 Power Cleans (185/135 lb.)
5 Bar Facing Burpees
5 Russian KB Swings

Fitness: 75/55-95/65-115/75-155/105
Competitor(RX+) 115-75-135/95-185/135-225/155
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
5 Rounds for quality:
5 Weighted pull up
5 weighted ring dip
12 GHD Sit Ups
Use heaviest weight possible

2019-08-08

CrossFit

CrossFit Q

Something Odd
CrossFit
Metcon (Time)
5 Rounds:
10 MB Sit-up Tosses to wall (20/14 lb.)
1 Lap Heavy Object Carry (anyhow)
Choose a heavy object such as KB, DB, Sandbag etc and carry anyway you choose.

2019-08-07

CrossFit

CrossFit Q

Something About Mary....and Cindy
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport (RX)
400-m Run
6 rounds Cindy
400-m Run
3 rounds Mary
AMRAP 25 min.

Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

Mary
5 HSPU
10 Pistols
15 Pull-ups

Fitness:
Cindy
4 Ring Rows
8 Push-ups
12 Air Squats

Mary
5 Pike Push-ups
10 Backward Lunges on Box
15 Ring Rows
Competition Level Accessory Work ( CLAW)
Box Squats (8-8-8-8-8)
Use a box below parallel or a stack of plates. Sit soft down to the box, fully sit down, then rise to stand. use the heaviest weight possible on each set.
Metcon (No Measure)
Box Jumps

5-5-5-5-5
Alternate with box squats and use highest box possible

2019-08-06

CrossFit

CrossFit Q

Get Sumo Dat
CrossFit
Sumo Deadlift (3-3-3-3-3)
Use the same heaviest load across all 5 sets
Finisher
Metcon (AMRAP - Reps)
Death by KB Swings
Start with 2 reps. Every 30 sec., add 2 more reps.
-Choose load and write in comments
- 5 Minute Time Max
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5 Rounds,
5 Bench Press (205/135)
5 Power clean (205/135)
-Rest 5 minutes-
5 Rounds,
5 Bench Press (185/125)
5 Power clean (185/125)
Score is total tile including rest. Scale loads as necessary to finish in under 15 minutes

2019-08-05

CrossFit

CrossFit Q

Champs Again
CrossFit
Metcon (Time)
Sport (RX)
100-75-50-25
Double-unders
10-15-20-25
Thrusters (115/75 lb.)
Jumping Lunges

Fitness:
150-125-100-50
Single-unders
10-12-16-20
Thrusters
Rx+: 135/95
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
Handstand Walk Practice

-Practice for 10 minutes.
Metcon (Time)
3 Rounds:
800m Run
30 Pull ups
30 Ring dips

2019-08-04

CrossFit

CrossFit Q

Oh Noah you don’t
CrossFit
Metcon (AMRAP - Reps)
3 Rounds (0:40 on/0:20 off)

Russian Twists with light KB
Hang Shrug High Pulls 95/65
Burpees to Plate 45/25
Plank
DB Hang Power Clean
Rest

2019-08-03

CrossFit

CrossFit Q

Medball Ruck
CrossFit
Metcon (Time)
With a partner:

Run 6000 Meters w a medball

- alternate laps
- Weight of medball increases every 1500 meters.

40 Minute Time Cap
Competition Level Accessory Work ( CLAW)
Metcon (Time)
Row 2,000 meters
21 Power cleans (135/95)
15 Thrusters (135/95)
Row 1,000 meters
15 Power cleans (135/95)
12 Thrusters (135/95)
Row 500 meters
9 Power cleans (135/95)
9 Thrusters (135/95)

2019-08-02

CrossFit

CrossFit Q

Bye Bye Bye
CrossFit
Metcon (Time)
Sport (RX)
25 Bar Muscle-ups
Every minute, perform
8 Reverse Lunges

40/30 Ring Dips
Every minute, perform
8 Jumping Pull-ups

Fitness: Jumping Bar MU/Box Dips
Competitor(RX+): 30 MU/50 Dips
Competition Level Accessory Work ( CLAW)
Muscle Snatch (3-3-3-3-3)
-Build to a heavy weight for the day
Hang Power Snatch (2-2-2-2-2)
-Build to a heavy weight for the day
Snatch (1-1-1-1-1)
-Build to a heavy single for the day

2019-08-01

CrossFit

CrossFit Q

"Two Ropes" - CrossFit Games 2019
CrossFit
Two Ropes (Time)
5 rounds :
3 rope climbs
15 front squats 135/95
60 double-unders

Fitness: 115/75 - 100 Singles
Finisher
Metcon (AMRAP - Reps)
AMRAP 5 Minutes:
Barbell Wiper Ladder
Partner 1 starts with 2 reps, switches to Partner 2 and they do the same.
Partner 1 then does 4, switches and Partner 2 does 4… so on.
* The Barbell cannot touch the ground when you pass it back and forth or its a 3 Burpee penalty.

2019-07-31

CrossFit

CrossFit Q

TimTime
CrossFit
Metcon (Weight)
Push Press
1-2-3-4-5-6-Max
Score is total weight moved in all sets....unbroken.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds:
25 Deadlift (225/155)
1,000m Assault Bike
Metcon (No Measure)
3 rounds for quality:
15 Good mornings (95/65)
10 Strict toes to bar
15 Strict HS push ups

2019-07-30

CrossFit

CrossFit Q

I’ll be your Huckleberry
CrossFit
Metcon (Time)
500-m Row
15 Burpee Jumps Over Rower
Rest 1 Minute
500-m Run
20 Box Jump Overs (24/20 in.)
Rest 1-Minute
500-m Row
25-m Crab Walk (Cubbies to Back wall)
Rest 1 Minute
500-m Run
30 Plank Shoulder Taps
30 Mountain Climbers
Competition Level Accessory Work ( CLAW)
Metcon (Time)
100 Double unders
15 Sandbag over shoulder (100/70)
15 Sandbag squats (100/70)
15 Sandbag shoulder to overhead (100/70)
15 Sandbag squats (100/70)
15 Sandbag over shoulder (100/70)
100 Double unders

2019-07-29

CrossFit

CrossFit Q

Voices Carry
CrossFit
Metcon (No Measure)
5 Rounds:
Odd Minute: 8 Strict Pull ups
Even Minute: 5 Back Squats ( Choose challenging load)

Fitness: 8 Hard Ring Rows
Scale Up - Weighted Pull Up
Competition Level Accessory Work ( CLAW)
5k Run (Time)
Max Effort 5k Run

2019-07-28

CrossFit

CrossFit Q

Soul Sista
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

Sport (RX)
10 HSPU
15 Sit-ups
20 Lateral Parallette Jumps

Fitness: DB Press / DB Jumps
Competition Level Accessory Work ( CLAW)
Rest

2019-07-27

CrossFit

CrossFit Q

Knockout
CrossFit
Metcon (Time)
With a Partner:
Cash in:
Run ?
50 Things
Run ?
40 Other Things
Run ?
30 Harder Things
Run ?
40 Other Things
Run ?
50 Things
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5 Rounds :
5 DB Squat Snatch, right arm (60/45)
10 Burpee to target (6" above reach)
5 DB Squat Snatch, left arm
50 Double unders

2019-07-26

CrossFit

CrossFit Q

Clean Up
CrossFit
Metcon (Weight)
Hang Power Clean
1-2-3-4-5-6-Max

Score is total lifted across all unbroken sets.
Competition Level Accessory Work ( CLAW)
Tin Man (Time)
"Tin Man"
5 Rounds for time:
5 Bench press (BW / .75 BW)
5 Power clean (BW / .75 BW)
-Goal is to finish under 5 minutes. Try to prioritize keeping the loading as close to BW as you can and slow down if needed today. Scale the loading only if you are unable to complete 5 bench press at the prescribed weight.
Metcon (No Measure)
For Quality:
70 GHD sit ups
50 Ring Dips
-Complete in as few sets as possible

2019-07-25

CrossFit

CrossFit Q

Filthy Fifty
CrossFit
Filthy Fifty Q (Time)
50 Box Jumps 24"/20"
50 Jumping Pull Ups
50 Kettlebell Swings 53#/35#
50 Steps Walking Lunge
50 Knees to Elbows
50 Push Press 45#/35#
50 Good Mornings 45/35
50 Wall Balls 20#/14#
50 Burpees
50 Dubs/ 100 singles

Level 2 - Dirty Thirty
Level 1 - Terrible Twenty
Competition Level Accessory Work ( CLAW)
Rest

2019-07-24

CrossFit

CrossFit Q

Roto Rooter
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min.
Sport(RX)
10 Clapping Push-ups
5 Candlestick to Handstand
200-m Run

Fitness: Push Ups/Assisted Candlestick/Kick Up
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
5 rounds for quality:
5 Weighted bar muscle ups
OR
5 Strict ring muscle ups
Use a medicine ball between the legs for the weighted bar muscle ups.
Metcon (No Measure)
4 rounds for quality:
15 Rear foot elevated split squat (35/25)
15 Hip extensions (25/15)
Use a 35/25# DB in each hand for the split squats and hold them in the front rack position. Put your rear foot on a bench, shoe laces down. Lunge down until your rear knee touches the ground and drive through the front heel until you come back to standing. Complete 15 reps per leg, per round.

2019-07-23

CrossFit

CrossFit Q

Big Sur
CrossFit
Metcon (Time)
5 rounds:
Sport (RX)
7 DB Suitcase Deadlifts (L) 50/35
30-sec. Suitcase Hold (L)
14 Toes-to-Bar
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)

Fitness: 40/25 -Lying Toes to Pole
RX+: 60/44

*Use KB if not enough DB
Competition Level Accessory Work ( CLAW)
Metcon (Time)
4 Rounds :
15 Pull ups (Chest to bar)
25 DB Shoulder to Overhead (50/35)
50m Sled push (moderate loading)
Metcon (No Measure)
For quality:
Good Mornings w Empty Bar
3x20

2019-07-22

CrossFit

CrossFit Q

Eureka
CrossFit
Metcon (4 Rounds for time)
Sport (RX):
Min. 0-5 complete
10 Wall Climbs
5 Rope Climbs
Min. 5-10 complete
Assault Bike 50/40 cal.
Min. 10-15 complete
800-m Run
Min. 15+ complete
20 Squat Snatches (115/75 lb.)

Fitness: 85/55
RX+: 60/50 Cals-135/95
Competition Level Accessory Work ( CLAW)
Hangsnatch + 2 OH Squats (1-1-1-1-1-1-1)
Seven attempts to establish the heaviest weight of the following complex:
Snatch Grip Deadlift (3-3-3-3-3)
Build to a heavy triple for the day.

2019-07-21

CrossFit

CrossFit Q

River Runs Through It
CrossFit
5 Rounds for time
10 Alternate DB Snatch 50/35
10 DB Push Press
75 Dubs
10 DB Front Squats
5 Renegade Rows
*each round subtract 2 reps per DB movement and 15 reps from the dubs
Finisher
Competition Level Accessory Work ( CLAW)
Rest

2019-07-20

CrossFit

CrossFit Q

Custom Built
CrossFit
Metcon (Time)
With a Partner:
Sport(RX):
50 Alternating Clean and Jerks 155/115
2500 Meter Row (Alternate every 250m)
Fitness: 115/75
RX+: 185/135
Competition Level Accessory Work ( CLAW)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

2019-07-19

CrossFit

CrossFit Q

Thick as Thieves
CrossFit
Metcon (AMRAP - Reps)
5 rounds
1 min. Parallette Pass-Throughs
1 min. Burpee Jumps Over Parallette
1 min. Overhead Plate Sit-ups (15/10 lb.)
Competition Level Accessory Work ( CLAW)
Metcon (Weight)
Every minute for 10 minutes
1 Back Squat
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.
Metcon (Time)
8 Rounds :
25ft. HS Walk
3 Front squats (205/135)
-Goal is to finish under 8 minutes. To challenge yourself on this the bar must start from the ground and complete the HS walk without falling each round.

2019-07-18

CrossFit

CrossFit Q

Catscratch Fever
CrossFit
Split Squat (4-4-4-4-4)
Finisher
Metcon (Time)
60 Partner Wall Balls (30 each)20/14
30 Leapfrogs over partner (15 reps each)
15 Synchronized Pull-ups
Competition Level Accessory Work ( CLAW)
Rest

2019-07-17

CrossFit

CrossFit Q

StrangleHold
CrossFit
Metcon (Time)
3 rounds:
Sport (RX)
21 Deadlifts 95/65
15 SDHP
9 Push Presses

Fitness: 75/55
Competition Level Accessory Work ( CLAW)
Metcon (Time)
40 cal Bike
200m Bag carry (150/100)
40 cal Bike
-Goal is to finish under 10 minutes. Under 7 minutes is a possibility if you want to push, and can get through the cals on the bike efficiently. This workout is from the Rogue invitational, if you want to compare your score.
Metcon (No Measure)
3 Rounds for quality:
30 GHD sit ups
30 Hip extension

2019-07-16

CrossFit

CrossFit Q

Wango Tango
CrossFit
Metcon (AMRAP - Rounds and Reps)
1 Ring Muscle-up
AMRAP 12 min.
Sport (RX)
5 Air Squats
Every round, add 1 MU and 5 Air Squats

Score = total reps

Fitness:
2 MU Transitions
4 Air Squats
Every round, add 2 MUT and 4 Air Squats

RX +: 2 MU - Add 2 every round
Competition Level Accessory Work ( CLAW)
Metcon (3 Rounds for time)
3 rounds, :
1 mile run
-Rest 8 minutes between efforts. Goal is to maintain consistent times across the three miles

2019-07-15

CrossFit

CrossFit Q

Mo
CrossFit
Metcon (AMRAP - Rounds and Reps)
Death by
Shuttle Runs and Squat Cleans
Sport(RX)
(115/75 lb.)
*On the Even minute add one Shuttle Run (1 x 20 m – out and back)
*On the Odd minute add one Squat Clean

As far as possible. Score equal Rounds and reps.

Fitness: 75/55 - Power Cleans if necessary
RX+- 135/95
Competition Level Accessory Work ( CLAW)
Clean (1-1-1-1-1-1-1)
-Use the heaviest weight possible on each set. If you are feeling good, go for a new 1RM
Clean Pull (3-3-3-3-3)
-Use the same weight as your heaviest successful clean from today.
Romanian Deadlift (8-8-8)
-Use 70-100# below your heaviest successful clean from today

2019-07-15

CrossFit

CrossFit Q

Mo
CrossFit
Metcon (AMRAP - Rounds and Reps)
Death by
Shuttle Runs and Squat Cleans
Sport(RX)
(115/75 lb.)
*On the Even minute add one Shuttle Run (1 x 20 m – out and back)
*On the Odd minute add one Squat Clean

As far as possible. Score equal Rounds and reps.

Fitness: 75/55 - Power Cleans if necessary
RX+- 135/95
Competition Level Accessory Work ( CLAW)
Clean (1-1-1-1-1-1-1)
-Use the heaviest weight possible on each set. If you are feeling good, go for a new 1RM
Clean Pull (3-3-3-3-3)
-Use the same weight as your heaviest successful clean from today.
Romanian Deadlift (8-8-8)
-Use 70-100# below your heaviest successful clean from today

2019-07-14

CrossFit

CrossFit Q

Su
Metcon
Competition Level Accessory Work ( CLAW)
CrossFit
Metcon (Time)
With a partner:

2k row (switch every 500m)
then...
10 rounds (total)
10 wall balls (20/14)
7 burpees
then...
100 partner mb sit-ups

2019-07-13

CrossFit

CrossFit Q

Posh Spice
CrossFit
Metcon (AMRAP - Rounds and Reps)
2 Rounds:

Sport ( RX)
AMRAP 5 min.
6 Ring Dips
6 Strict Pull-ups
6 Jumping Air Squats
Rest 2 min.

AMRAP 5 min.
6 HSPU
6 Chest-to-Bar Pull-ups
12 Step-ups (24/20 in.)
Rest 2 min.

Fitness: Box Dips/Assisted PU/Seated Press/Ring Rows
Competition Level Accessory Work ( CLAW)
Split Jerk (1-1-1-1-1-1-1)
Build to a heavy single

2019-07-12

CrossFit

CrossFit Q

High Tide
CrossFit
Metcon (Time)
21-15-9-6
400-m Run
(1 MB Clean + 1 MB Front Squat) (20/14 lb.)
(1 KB Clean + 1 KB Lunge) (35/26)

Fitness:14/10 - 26/18
RX+ = 25/18 - 53/35
Competition Level Accessory Work ( CLAW)
Metcon (Time)
5 Rounds :
20 GHD sit ups
2 Legless Rope climb
– Goal is to finish under 10 minutes. Scale the GHD’s down to 15 reps per round, and to parallel, if you have not been doing them regularly.
Metcon (Time)
400m Sandbag carry (150/100)
-Hold the object in front of you in a bear hug . Try to complete the distance with as few drops as possible.

2019-07-11

CrossFit

CrossFit Q

Lawn Chair
CrossFit
Metcon (Time)
5 Rounds:
100-m Overhead MB Carry (20/14 lb.)
20 MB Russian Twists
20 Russian KB Swings 53/35

Fitness: 14/10 - 44/26
RX+: 25/20 - 70/63
Competition Level Accessory Work ( CLAW)
Rest

2019-07-10

CrossFit

CrossFit Q

Prestige Worldwide
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 min:
Sport ( RX)
2-4-6-8-10 …
Thrusters (95/65)
15-30-45-60-75 …
Double-unders

Fitness::
75/45
30-60-90....singles

RX+: 135/95
Competition Level Accessory Work ( CLAW)
Front Squat (3-3-3-3-3)
-Use the heaviest weight possible on each set.
Bench Press (3-3-3-3-3)
-Use the heaviest weight possible on each set.

2019-07-09

CrossFit

CrossFit Q

Slow Cooked
CrossFit
Metcon (Time)
Sport (RX)
Buy-in: 8 TGU (alt.)

Then 3 Rounds:
12 Alt. SA DB Hang Power Snatches (40/25 lb.)
12 Alt. SA Devils Presses

Buy-out: 8 TGU (alt.)

Fitness: 30/15
RX+: 50/35
Competition Level Accessory Work ( CLAW)
GI Jane (Time)
100 Burpee pull ups
Bar should be 1 foot above highest reach

2019-07-08

CrossFit

CrossFit Q

Hangover
CrossFit
Metcon (Weight)
3 Deadlifts @ 80%
EMOM for 5 min.
Rest 2 min.
5 Deadlifts @ 70%
EMOM for 5 min.
Rest 2 min.
7 Deadlifts @ 60%
EMOM for 5 min.

Score = total of all pounds lifted. Must complete each set within the minute or that set does not count towards total weight.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds :
15 Deadlift (225/155)
35 Overhead squats (75/55)
90 Double unders

2019-07-07

CrossFit

CrossFit Q

Bottomless Mimosas
Metcon
Metcon (AMRAP - Rounds and Reps)
Learn how to clean the sandbags

18:00 AMRAP
6 Power cleans (135/95)
9 Ring Dips
12 Box Jumps
15 Toes to Bar
*to start and every 6:00 = 200m run
*Rx+ 165/105, 30/24" BJ, 1 RMU to start dips

2019-07-06

CrossFit

CrossFit Q

FireCracker
CrossFit
Metcon (AMRAP - Reps)
6 rounds:
Sport (RX)
30 sec. Calories
30 sec. Rest
30 sec. Burpees
30 sec. Rest
30 sec. KB SA Shoulder-to-Overhead (53/35)
30 sec. Rest

Fitness: 44/26
Competition Level Accessory Work ( CLAW)
Back Squat (2-2-2-2-2)
Build to a heavy double for the day
Metcon (Time)
5 Rounds for time:
10 Hang Power Clean (135/95)
10 Strict HSPU

2019-07-06

CrossFit

CrossFit Q

FireCracker
CrossFit
Metcon (AMRAP - Reps)
6 rounds:
Sport (RX)
30 sec. Calories
30 sec. Rest
30 sec. Burpees
30 sec. Rest
30 sec. KB SA Shoulder-to-Overhead (53/35)
30 sec. Rest

Fitness: 44/26
Competition Level Accessory Work ( CLAW)
Back Squat (2-2-2-2-2)
Build to a heavy double for the day
Metcon (Time)
5 Rounds for time:
10 Hang Power Clean (135/95)
10 Strict HSPU

2019-07-05

CrossFit

CrossFit Q

Fanny Pack
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes
Sport (RX)
3 Power Snatches (135/95 lb.)
9 Wall Balls (20/14 lb.)

Fitness: 95/65
RX+ :155/105
Competition Level Accessory Work ( CLAW)
Snatch (1-1-1-1-1-1-1)
-Use the heaviest weight possible on each set. If you are feeling good, go for a new 1RM.
Snatch Pull (3-3-3-3-3)
-Use the same weight as your heaviest successful snatch from today.
Snatch Grip Deadlift (3-3-3)
-Use 30-50# above your heaviest successful snatch from today.

2019-07-04

CrossFit

CrossFit Q

“1776”
1776 (AMRAP - Rounds and Reps)
60 Minutes

-17 Power Cleans 135/95
-76 Air Squats
-Unload Barbell and individually carry the bar and plates 200 Meters
-Reload Barbell
Teams of 2 or 3 Athletes will share this work.

2019-07-03

CrossFit

CrossFit Q

Lady Mash Up
CrossFit
Metcon (Time)
Lady Mash-Up
Sport (RX)
3 rounds Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
2 rounds Nancy
400-m Run
15 OH Squats (95/65 lb.)
1 round Eva
800-m Run
30 KB Swings (53/35)
30 Pull-ups
Competition Level Accessory Work ( CLAW)
Metcon (Time)
100 DB Bench -55/40
Hi -Every break, perform 20 ring rows before continuing
Metcon (No Measure)
For Quality:
Accumulate 3 min hang from pull up bar
Accumulate 3 min weighted plank hold
30 Weighted PVC Pass-Thru
-Slide a 2.5lb or 5lb weight to the middle of a PVC to perform these.

2019-07-02

CrossFit

CrossFit Q

Plain and Simple
CrossFit
Front Squat (5-3-1)
Finisher
Metcon (AMRAP - Reps)
30sec Handstand Hold
30sec Max Situps

Score = Sit Ups
-Go for as long as you can hold the Handstand for the 30sec Unbroken.
-Stop at or before 10min.
Competition Level Accessory Work ( CLAW)
Sumo Deadlift (5-5-5-5-5)
Use the heaviest weight possible on each set.

2019-07-01

CrossFit

CrossFit Q

Eggshells , Corn and...
CrossFit
Metcon (AMRAP - Rounds)
EMOM: 5 rounds
Sport (RX)
Min. 1: 12/8-cal. Row
Min. 2: 40 Double-unders
Min. 3: 15 S2O (95/65 lb.)
Min. 4: Rest

Fitness:
10/6 Cals
40 Fast Feet
75/55
RX+: 135/95

Score equals number of rounds completed (15 max)
Competition Level Accessory Work ( CLAW)
Metcon (Time)
4 Rounds for time:
20 bar facing burpees
1,000m Row
-Goal is to finish under 24 minutes, with good times being under 20 minutes.

2019-06-30

CrossFit

CrossFit Q

Partners in Crime
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP:
Lots of Stuff
More Stuff
Final Stuff

2019-06-29

CrossFit

CrossFit Q

Final Test - "The Fast and the Furious"
CrossFit
Fast n Furious (Time)
3 Rounds:

15 Burpees
400m Run
15 Pullups

Level 2- Jumping Pull Ups
RX+= 20/400/20
Competition Level Accessory Work ( CLAW)
Metcon (Time)
100 Front rack walking lunge (165/115)
– Goal is to finish under 15 minutes. Bar starts from the ground. Every drop of the bar, you must complete 15 toes to bar before continuing. Scale the loading on the bar to a weight you can get at least 20-30 reps in the first attempt, if needed.

2019-06-28

CrossFit

CrossFit Q

Cave Canem
CrossFit
Metcon (Time)
5 Rounds
Sport (RX)
25 KB Swings (53/35)
50 Double-unders (unbroken)

Fitness: 44/26 - Single Unders
*Double Unders need to be unbroken or you start the round again
Competition Level Accessory Work ( CLAW)
Metcon (Time)
400 Meter Sandbag Carry

2019-06-27

CrossFit

CrossFit Q

Test # 11 - Pain Optional
CrossFit
Pain Optional (AMRAP - Reps)
EMOM 12min

3 Front Squat (185/125lbs)
AMRAP Ring Dip for the remaining minute

Level 2 = 5 Front Squat 95/65 AMRAP 20" Box Push Ups

RX+ = 225/155 AMRAP Ring Muscle Ups

From the Ground - No Squat Cleans

Score = Total MU/Dips/PushUps completed.
Competition Level Accessory Work ( CLAW)
Rest

2019-06-26

CrossFit

CrossFit Q

Cheetah
CrossFit
Metcon (Time)
5 Rounds:
Sport (RX):
10 Push-ups
15 Box Jumps (30/24 in.)
20 Air Squats

Fitness : 8-12-16 w step ups
Competition Level Accessory Work ( CLAW)
Shoulder Press (1-1-1-1-1)
Use the heaviest weight possible on each set
Push Press (2-2-2-2-2)
Use the heaviest weight possible for each set
Push Jerk (3-3-3-3-3)
Use the heaviest weight possible for each set
Weighted Pull-ups (3-3-3-3-3)
Use the heaviest weight possible for each set

2019-06-25

CrossFit

CrossFit Q

Gravel
CrossFit
Metcon (Time)
Sport ( RX)
9-15-21
Deadlifts (185/135 lb.)
Knees-to-Elbows
After each round, perform 500-m Row or (25/20 Cals on Bike)

Fitness: 135/95 - Hanging Knee Raises
RX+ = 225/155
Competition Level Accessory Work ( CLAW)
Deadlift (3-3-3-3-3-3-3)
Build to a heavy Triple for the day.
Metcon (No Measure)
Accumulate 5 minutes with a Double KB Front rack hold (53/35)

2019-06-24

CrossFit

CrossFit Q

Test # 10 - Power Snatch
CrossFit
Power Snatch (1-1-1-1-1)
Find a heavy 1RM Power Snatch
Scale to 3RM if needed.
Competition Level Accessory Work ( CLAW)
Metcon (Time)
8 Rounds for time:
8 DB Thruster (50/35)
8 Burpees to 6" target
Goal is to finish under 10 minutes, but if you are really moving can be done under 8 minutes. The DB weight is for each hand.

2019-06-23

CrossFit

CrossFit Q

Sunday Brunch
CrossFit
15-1
Calorie Bike
Pull Ups
Kettlebell Swings (53/35)
Calorie Row

35:00 time cap
Rx+: 70/53 and Chest to Bar Pull Ups
Competition Level Accessory Work ( CLAW)

2019-06-22

CrossFit

CrossFit Q

Trippin
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 25 Minutes:
Teams of 3:

P1 - 500 M Run
P2 & P3 - Amrap
3 Hang Power Clean (135/95)
4 Bar Facing Burpees
5 Pull Ups
6 Goblet Squats 53/35
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
3 rounds for quality:
12 Strict Toes to bar
12 Strict Pull ups

2019-06-21

CrossFit

CrossFit Q

Test # 9 - BackSquat & Test #10 - 100m Sprint
CrossFit
Back Squat (1-1-1-1-1)
100 M Sprint (Time)
100 M Sprint
Competition Level Accessory Work ( CLAW)
Metcon (3 Rounds for time)
3 rounds for time:
20 overhead squat (135/95)
100 double unders
-rest 2 minutes-
Metcon (No Measure)
For Quality:
3 x 20 Good Mornings (moderate loading)

2019-06-20

CrossFit

CrossFit Q

Shamble
CrossFit
Metcon (Time)
150 Single-unders
50 Mountain Climbers
25 Dragon Flags
25 Candlesticks
50 Mountain Climbers
150 Single-unders
Competition Level Accessory Work ( CLAW)
Rest

2019-06-19

CrossFit

CrossFit Q

Test # 9 - Body Weight Gone Bad
CrossFit
Metcon (AMRAP - Reps)
3 rounds:
1 min. Rope Climbs
1 min. Burpee Box Jumps (24/20 in.)
1 min. Sit-ups
1 min. Walking Lunges
1 min. Rest

Fitness: Seated Rope Climbs & Burpee Plate Hops
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
5 Rounds for Quality:
8 DB Bench press
15 1-arm DB row (each)
Use same weight for both
Metcon (Time)
75 GHD sit ups
-Scale to 50 reps if you have not done these recently.

2019-06-18

CrossFit

CrossFit Q

Simple Minds
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 16 min.
Sport ( RX)
14 Cluster (Clean) Wall Balls (20/14 lb.)
7 Push Presses (155/105 lb.)

Fitness: 14/10 - 115/75
Compete(RX+) - 185/135
Competition Level Accessory Work ( CLAW)
Metcon (4 Rounds for time)
4 Rounds for individual times:
400m Sprint
– Rest 3 minutes

2019-06-17

CrossFit

CrossFit Q

Test # 8- 5k Row
CrossFit
5k Row (Time)
Max Effort 5k Row
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
3 Rounds for quality:
50 Band "Pull aparts"
10 hanging hip touches (alternate arms)
5 Skin-the-cats

2019-06-16

CrossFit

CrossFit Q

Father's Day Bro Sesh
CrossFit
Competition Level Accessory Work ( CLAW)
WOD
Metcon (AMRAP - Rounds)
20:00 EMOM

9 Below the Knee Hang Muscle Cleans 95/65
15 Press (your choice from list below)
18 Bicep Curls
21 Russian Twists

Press Options:
Pushups
Z press
Pike HSPU
HSPU
SHSPU

2019-06-15

CrossFit

CrossFit Q

What’s the Tea
CrossFit
Metcon (AMRAP - Reps)
1 Min - Bike Cals
1 Min - Burpees
1 Min - Toes to Bar
1 Min - Double Unders
1 Min - Box Jump Overs 24/20

2 Minute Rest

2 Min - Bike Cals
2 Min - Burpees
2 Min - Toes to Bar
2 Min - Double Unders
2 Min - Box Jump Overs

2 Minute Rest

1 Min - Bike Cals
1 Min - Burpees
1 Min - Toes to Bar
1 Min - Double Unders
1 Min - Box Jump Overs
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
For quality:
15 strict pull ups
15 strict HS push ups
20 ring rows (feet elevated)
20 ring dips
25 ring rows (feet on ground)
25 weighted push ups (45#/25#)

2019-06-14

CrossFit

CrossFit Q

Kodiak
CrossFit
Metcon (4 Rounds for time)
Complete one round every
6 min.
4 rounds:
Sport(RX)
Run 400 m with MB
12 GHD Floor Sit Ups
24 Wall Balls 20/14 lb.

Finess: Sit Ups - 14/10
Competitor (RX+) - GHD
Competition Level Accessory Work ( CLAW)
Metcon (No Measure)
30 Minutes - ROMWOD

2019-06-13

CrossFit

CrossFit Q

Test # 7 - JerkSnatcher
CrossFit
JerkSnatcher (Time)
30 Power Clean and Jerk 95/65
30 Power Snatch

Level 2 - 65/45
Competition Level Accessory Work ( CLAW)
Rest

2019-06-12

CrossFit

CrossFit Q

Smoove
CrossFit
Metcon (Time)
3 Rounds:
Sport (RX)
5 Strict Pull-ups
10 Back Squats (95/65 lb.)
5 Strict Pull Ups
10 Front Squats

Fitness - 75/55
Competitor- 8 Pull Ups-115/75
Competition Level Accessory Work ( CLAW)
Box Squats (8-8-8-8-8)
-Use a box below parallel or a stack of plates. Sit soft down to the box, fully sit down, then rise to stand. use the heaviest weight possible on each set.
Weighted Pull-ups (3-3-3-3-3)
-use the heaviest weight possible on each set.

2019-06-11

CrossFit

CrossFit Q

Tests # 5 and 6 - Bench Press & 1 Mile Run
CrossFit
Bench Press (1-1-1-1-1)
Find 1 Rep max
1-Mile Run (Time)
Max Effort 1-Mile Run
Competition Level Accessory Work ( CLAW)
Metcon (Time)
30 Sandbag to Platform
Set up a platform at chest height to set the sandbag on, two boxes stacked on top of the other, pushed against a wall works well. Pick the bag up from the floor and set it on top of the box, then roll it back to the floor. Goal is to finish all 30 reps under 7 minutes, with great times under 5 minutes
Farmer's Carry (1-1-1-1-1-1-1)
7 x 50 Ft. Go as heavy as possible

2019-06-10

CrossFit

CrossFit Q

The Upside
CrossFit
Metcon (Time)
Sport (RX):
27-21-15-9
Step-ups one DB (50/35 lb.)
DB Snatches
DB Good Mornings

Fitness: 35/18
RX+ = 60/45
Competition Level Accessory Work ( CLAW)
Hang Power Snatch (3-3-3-3-3-3-3)
Build to a heavy Triple
Snatch Grip Deadlift (3-3-3-3-3)
Build to a heavy Triple
Overhead Squat (3-3-3)
Build to a Heavy Triple

2019-06-09

CrossFit

CrossFit Q

Su
CrossFit
Metcon (Time)
3 rounds for time:
10 Devil Presses (50/35#)
20 Deadlifts (185/135#)
30 Wall Balls (20/14#)
Cash Out
50 Unbroken Russain Kettlebell Swings
Competition Level Accessory Work ( CLAW)
RomWod :)

2019-06-08

CrossFit

CrossFit Q

Every Which Way But Loose
CrossFit
Metcon (Time)
Partner Workout

2 rounds each:
P1: 10 Wall Climbs
P2: AMRAP Wall Balls 20/14
Switch

2 rounds each
P1: 10 Inverted Burpees
P2: AMRAP MB Walking Lunges
Switch

Fitness: 14/10
Time to complete workout minus total reps of Wall Balls and Walking Lunges
Competition Level Accessory Work ( CLAW)
Back Squat (3-3-3-3-3)
-Use the heaviest weight possible on each set.
Shoulder Press (3-3-3-3-3)
-Use the heaviest weight possible on each set.
Bent Over Row (8-8-8-8-8)
-Use the heaviest weight possible on each set.

2019-06-07

CrossFit

CrossFit Q

Fitness Tess # 4 - "Outcast"
CrossFit
Outcast (AMRAP - Rounds and Reps)
16 Minutes

5 Power Clean (155/115lbs)
8 Pullups
30 Double Unders (x2)

Level 2 - 95/65
Level 1 - 75/55 - Jumping Pull Ups - 50 Singles

RX+ - 185/135 - C2B
Competition Level Accessory Work ( CLAW)
Metcon (Time)
100 DB burpee box step ups (50/35 – 20" box)
1 DB in each hand. Goal is to finish under 15 minutes, with great times under 10 minutes.

2019-06-06

CrossFit

CrossFit Q

Fistfull of Dollars
CrossFit
Metcon (Time)
3 rounds:
Sport ( RX)
200-m Run
100-m Farmers Carry (L hand Front Rack) KB 53/35
50 Sit-ups
200-m Run
100-m Farmers Carry (R hand Front Rack)
25 Parallette Pass Throughs

Fitness: 35/18 - Box Pass Throughs
Competition Level Accessory Work ( CLAW)
Rest

2019-06-05

CrossFit

CrossFit Q

Test # 2: 1RM Clean and Jerk -Test # 3: 500m Row
CrossFit
Clean and Jerk (1-1-1-1-1)
Make up to 5 attempts at 1RM. Can be Power or Squat.
500m Row (Time)
Max Effort 500m Row
Competition Level Accessory Work ( CLAW)
Metcon (Weight)
For Quality:
Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
take several attempts to get as far as possible. Scale reps down if needed.
Metcon (Time)
400 M Sandbag Carry
Carry in Bear Hug. Complete with as few drops as possible

2019-06-04

CrossFit

CrossFit Q

Hang Em High
CrossFit
Metcon (Time)
AMRAP - 5 Minutes
Sport ( RX):
20 Double-unders
10 Hang Power Snatches (115/75 lb.)

Rest 1 min.

3 rounds:
15 Pull-ups
20 Hang Power Snatches (75/55 lb.)

Fitness: 30 Fast Feet-75/55 - 10 Ring Rows- 45/35
Competitor (RX+):135/95 - 95/65
Score =Time of second couplet minus reps completed in the first couplet (as seconds)
Competition Level Accessory Work ( CLAW)
Metcon (Time)
3 Rounds for Time:
40 Walking Lunge
30 Wallball (30#/20#)
20 Triple unders or attempts
Goal is to finish under 15 minutes
Metcon (No Measure)
For Quality:
Accumulate 2 min L-sit
Accumulate 2 min Bridge
30 Weighted PVC Pass-Thru
-Slide a 2.5lb or 5lb weight to the middle of a PVC to perform these.

2019-06-03

CrossFit

CrossFit Q

Test # 1 -"Chewbacca"
CrossFit
Chewbacca (Time)
1km Row
50 Wall Ball (20/14)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (53/35)
50 MB Clean (20/14)
1km Row

Level 2 -
500m Row
40 Wall Ball (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (35/26)
40 MB Clean (14/10)
500m Run

RX + = 50,50,50,50,50
Competition Level Accessory Work ( CLAW)
Metcon (AMRAP - Rounds and Reps)
AMRAP - 7 Minutes
9 Deadlift (275/185)
3 Muscle ups
-Goal is to get 7 rounds. Great scores will be closer to 8-9 rounds.
Metcon (No Measure)
For Quality:

40 Back Extensions
– These are to be done slow and controlled, and as true back extensions with a rounding of the low back during each rep.

2019-06-01

CrossFit

CrossFit Q

Saturday Surprise
Metcon (No Measure)
The Unknown and Unknowable

2019-05-31

CrossFit

CrossFit Q

Feather
CrossFit
Snatch Complex 10 (1-1-1-1-1-1)
1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat
work up to a heavy complex
Snatch (1-1-1-1-1)
Use same heavy load for all 5 singles
Competition Level Accessory Work ( CLAW)
Metcon (Weight)
For Quality:
Complete in as few sets as possible:
50 Strict HSPU
50 Strict Ring dips
50 Push ups
If you anticipate needing more than 10 sets per movement, then scale the reps to 30 for movements that are challenging.
Metcon (No Measure)
For Quality:
75 GHD Sit ups
-Try to complete the reps in a few sets as possible.Reduce the reps if you are not proficient with these.

2019-05-30

CrossFit

CrossFit Q

Inertia
CrossFit
Metcon (AMRAP - Rounds and Reps)
20 Minute - AMRAP
Sport (RX)
100-m Run
2 Back Squats (155/105 lb.)
Every round, add 100-m Run
and 2 Back Squats.

Fitness - 115/75
Competitor- 185/135

*Every 100 m = 1 Rep
Competition Level Accessory Work ( CLAW)
Rest

2019-05-29

CrossFit

CrossFit Q

Radar
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport (RX)
AMRAP 12 min.
12 Calorie Row
8 Barbell Step-ups (115/75 lb.) 20 inches
4 Bar Muscle-ups

Fitness :
85/55
6 Jumping Chest to Bar

Competitor (RX+)
135 /95
6 Bar MU
Competition Level Accessory Work ( CLAW)
Metcon (Time)
100 double unders
50 cal Row
25 Burpees over rower
80 Double unders
40 cal Row
20 Burpees over rower
60 Double unders
30 cal Row
15 Burpees over rower
40 Double unders
20 cal Row
10 Burpees over rower
Metcon (No Measure)
3 Rounds for quality:
50 Band "Pull aparts"
10 hanging hip touches (alternate arms)
5 Strict Toe to Bar

2019-05-28

CrossFit

CrossFit Q

Free Range
CrossFit
Metcon (Time)
Sport (RX)
2 Rounds:
6 Rope Climbs
14 Deadlifts (225/155 lb.)
28 Bar Facing Burpees

Fitness :
Seated Climbs to standing
155/105
18 Bar Facing Burpees

Competitor(RX+)
Legless Rope Climbs
275/185
Competition Level Accessory Work ( CLAW)
Sumo Deadlift (2-2-2-2-2-2)
-Use the same heaviest weight possible on each set.
Metcon (No Measure)
3 Rounds for Quality:
15 Double Russian KB swing
12 Good Morning

2019-05-25

CrossFit

CrossFit Q

Murph
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2019-05-24

CrossFit

CrossFit Q

Castle Black
CrossFit
Metcon (No Measure)
EMOM - 24 Minutes

Minute 1 - 3 Power Cleans
Minute 2 - 3 Power Snatches
Minute 3 - 6 Bar Facing Burpees

Choose load that can be used for both cleans and snatches.

2019-05-23

CrossFit

CrossFit Q

Wildling
CrossFit
Metcon (AMRAP - Rounds)
Sport ( RX)
25 Double-unders
15-ft. Handstand Walk
EMOM 7 min.

1 min. Rest

5 Strict HSPU
20 Lateral Parallette Jumps
EMOM 7 min.

Fitness: 40 singles/25 ft bear crawl / 5 pike push ups 20 lateral hops
RX+= 25 ft hs walk and deficit strict hspu

2019-05-22

CrossFit

CrossFit Q

Drogon
CrossFit
Metcon (Time)
100 DB/KB Goblet Squats (50/35 lb.)
Every time you break, perform:
20 Mountain Climbers

50 DB Plank Rows (50/35 lb.)
Every time you break, perform:
20 Mountain Climbers

25 Turkish Get-ups
Every time you break, perform:
20 Mountain Climbers
Q STRONG - C.L.A.W.
Metcon (Time)
2 Rounds for time:
10 Ring Muscle ups
10 Burpee box jump overs (24"/20")
200m KB carry 70/53
Good Mornings (20-20-20)
Moderate loading

2019-05-21

CrossFit

CrossFit Q

Bran the Broken
CrossFit
Shoulder Press (3-3-3-1-1-1)
Use the same heavy load for the sets of 3 and then increase a little and use the same heavier load for the sets of 1
Finisher
Metcon (AMRAP - Rounds and Reps)
AMRAP - 8 Minutes
3-6-9-12-15 …
DB Push Presses (45/25 lb.)
KB Swings (53/35)
*Hold two DB on shoulders, but perform reps with just one DB, alternating every 3 reps.
Q STRONG - C.L.A.W.
Otis (AMRAP - Reps)
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here

2019-05-20

CrossFit

CrossFit Q

Now What?
CrossFit
Metcon (Time)
Sport (RX)
27 x 20-m Shuttle Run
24 Burpee Knees-to-Elbows
21 (SA) DB Hang Clean and Jerks (45/25 lb.)
18 x 20-m Shuttle Run
21 Burpee Knees-to-Elbows
24 (SA) DB Hang Clean and Jerks
27 x 20-m Shuttle Run

Fitness:
24/21/18/15 /18/21/24
Knees Raises
35/20
Competitor(RX+):
50/35
Q STRONG - C.L.A.W.
3 Postion Clean Complex (1-1-1-1-1-1-1)
Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
Metcon (No Measure)
For Quality:
Accumulate 2 min L-sit
Accumulate 4 HS hold against wall
-Alternate movements as needed to complete in as few sets as possible

2019-05-19

CrossFit

CrossFit Q

The Finale
CrossFit
Q STRONG - C.L.A.W.
Metcon (No Measure)
From 0:00 - 10:00 complete 3 rounds of:
15 db thrusters (50/35)
10 c2b

From 10:00 - 15:00 AMRAP
12 wall ball shots (30/20)
12 box jumps (30/24)
12 shoulder to overhead (135/95)

Scales:
Db thruster to 40/25
C2b to ring rows
Wall ball to 20/14
Shoulder to overhead 115/85

2019-05-18

CrossFit

CrossFit Q

Hearts Alive
CrossFit
Metcon (Time)
200 Meter Run
5 Rounds of "Cersei"
300 Meter Run
4 Rounds of "Cersei"
400 Meter Run
3 Rounds of "Cersei"
500 Meter Run
2 Rounds of ""Cersei"
600 Meter Run
1 Round of Cersei

2019-05-17

CrossFit

CrossFit Q

Aegon
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 min.
Sport (RX)
25/15 cal. Assault Bike
20 Hang Power Snatches (95/65 lb.)
10 Strict Pull-ups
600-m Run
10 Parallette Pass-throughs
20 KB Swings (53/35)

Fitness:
15/10 Cals -95/65-Jumping PU-400m run-box pass thru-35/18
Competitor (RX+):
135/95-70/53
Q STRONG - C.L.A.W.
Bench Press (3-3-3-3-3-3-3)
-Use the heaviest weight possible on each set.
Metcon (Time)
400 Meter - Heavy Object Carry

2019-05-16

CrossFit

CrossFit Q

Clegane
CrossFit
Front Squat (3-3-3-3-3)
Use the same heavy load across all 5 sets
Finisher
Metcon (Time)
With a Partner:
100 Calorie Row
- One partner hangs from the pull up bar while the other rows. Share however you choose.
Q STRONG - C.L.A.W.
Rest

2019-05-15

CrossFit

CrossFit Q

The Bells
CrossFit
Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes:
Sport (RX)
35 Double-unders
200-m Run
35 Double-unders
80 Feet (2 Floor Lengths)Plate OH Walking Lunge (25/15 lb.)

Fitness - Single Unders x 2 - Walking Lunge
Competitor (RX+) - 45/25
Q STRONG - C.L.A.W.
Rowing Intervals 1:40 rest :20 x9 (9 Rounds for distance)
Rowing Intervals
Row 1:40 – rest :20 x9

2019-05-13

CrossFit

CrossFit Q

Monsoon
CrossFit
Metcon (Time)
5 rounds:
Sport ( RX)
Min. 1: 12 Lateral Step-ups, one DB (45/25 lb.) to 20" box
Min. 2: 10 Toes-to-Bars
Min. 3: 8 Ring Dips

Fitness: 30/15-Wall Lying Hands to feet-Box Dips
Competitor: 12-12-12 // 50/35

*Each round, add 2 reps to each movement.
Q STRONG - C.L.A.W.
-Build to the heaviest weight possible on each movement. Try to continuing increasing across all 15 sets of snatches
Muscle Snatch (1-1-1-1-1)
Power Snatch (1-1-1-1-1)
Snatch (1-1-1-1-1)

2019-05-12

CrossFit

CrossFit Q

Su
CrossFit
Q STRONG - C.L.A.W.

2019-05-11

CrossFit

CrossFit Q

Bend the Knee
CrossFit
Metcon (Time)
In partners:
AMRAP 3 Minutes
MB Sit-up Throws (20/14 lb.)

150 Bar Hops
100 Thrusters (95/65 lb.)
100 MB Russian KB Swings 53/35
100 Lateral Burpees over Bar
150 Bar Hops

MB Sit-up Throws (20/14 lb.)
AMRAP 3 min.
Metcon (Time)
10 Front rack lunge (185/125)
30 Sec Handstand Hold
20 Pull ups
30 Sec Wall Sit

2019-05-10

CrossFit

CrossFit Q

Grey Worm
CrossFit
Metcon (Time)
4 rounds:

Sport (RX)
200-m Plate Run (25/15 lb.)
20 Alt. DB Power Snatches (50/35 lb.)
Max Set Box Round-the-Worlds

Fitness -15/10-35/20 w Floor Around the Worlds
Competitor (RX+) = 45/25 - Handstand Walks ( max set 5 foot Increments unbroken)

Score = Time minus 10 seconds for every BATW or 5 foot of handstand walk .
Q STRONG - C.L.A.W.
Power Clean (2-2-2-2-2)
Work uo to a heavy double
Back Squat (2-2-2-2-2)
Use the same heavy as possible load for all sets
Push Press (2-2-2-2-2)
Use the same heavy as possible load for all sets

2019-05-09

CrossFit

CrossFit Q

Breezy
CrossFit
Metcon (Time)
3 rounds:
Sport (RX)
21 Back Squats (115/75 lb.)
15 Weighted Sit-ups (45/25 lb. DB)
9 Over-unders (24"/20")

Fitness - 95/65 - 35/20
Competitor (RX+) 135/95 -50/35
Q STRONG - C.L.A.W.
Rest

2019-05-08

CrossFit

CrossFit Q

Mad Queen
CrossFit
Deadlift (5-5-5)
Use the same heavy as possible load across all three sets
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP

8 KB Deadlifts (45-lb. plate deficit) (53/35)
8 KB Russian Swings
8 KB High Pulls
Q STRONG - C.L.A.W.
Metcon (Time)
3 Rounds For time:
10 GHD sit ups
10 Power Snatch (155/105)
10 GHD sit ups
10 Lateral Burpees over bar
.
– Goal is to finish under 8 minutes. Lower the weight on the snatches if needed to keep those fast

2019-05-07

CrossFit

CrossFit Q

Something About Mary...or Cindy
CrossFit
Choose either Cindy or Mary . If you have completed Cindy and got more than 20 rounds consider doing Mary.
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Q STRONG - C.L.A.W.
Metcon (No Measure)
Handstand Walk Practice
-Practice for 10 minutes.
Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start. A 1-2-3-2-1 plate height set up is challenging.
Metcon (No Measure)
For Quality:
Accumulate 2 min L-sit
Accumulate 2 min Bridge
30 Weighted PVC Pass-Thrus
-Slide a 2.5lb or 5lb weight to the middle of a PVC to perform these

2019-05-06

CrossFit

CrossFit Q

Dagger
CrossFit
Bench Press (3-3-3-3-3)
Work up to a heavy 3 rep set
Metcon (Time)
Sport (RX)
25 Bench Presses (135/95 lb.)
30 KB Snatches (53/35 lb.)
1-k Row

Fitness: 105/65 - 44/26
Competitor (RX+) - 185/135 -70/53
Q STRONG - C.L.A.W.
Metcon (No Measure)
3 Rounds for Quality:

15 Banded Face Pulls
12 Good Morning

2019-05-05

CrossFit

CrossFit Q

Bye Cersei
CrossFit
Metcon (AMRAP - Rounds and Reps)
20:00 Partner AMRAP

100 Overhead Squats (95/65)
100 Abmat Sit-Ups
100 Front Rack Lunges
100 Sumo Deadlift High Pulls

RX+ - T2B & 115/75
Q STRONG - C.L.A.W.
Rest

2019-05-04

CrossFit

CrossFit Q

AGOQIsh
CrossFit
Metcon (Time)
80 Bar Facing Burpees
1200m Row
1600m Run
1200m Bike

30 Minute Time Cap
Q STRONG - C.L.A.W.
Shoulder Press (3-3-3-3-3)
Use the heaviest weight possible on each set

2019-05-03

CrossFit

CrossFit Q

Kattegat
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP - 20 Min
200-m Barbell Back-Rack Carry (155/105 lb.)
20 Wall Balls (20/14 lb.)
20 MB Cleans

Fitness:115/75 - 14/10
Competitor (RX +) - 185/135
Q STRONG - C.L.A.W.
Metcon (No Measure)
For quality:
30 Strict HSPU (deficit)
30 Weighted pull ups (53/35)
30 Weighted dips (35/18)

2019-05-02

CrossFit

CrossFit Q

Ironside
CrossFit
Metcon (AMRAP - Reps)
10 Burpee Box Jumps (24/20 in.)
In what is remaining of 2 min.,
perform Double-unders.
3 rounds

Max Handstand Hold
In what is remaining of 3 min.,
perform Double-unders.
3 rounds

Score = Double Unders from first 3 Rounds + Handstand Hold x2 + Double Unders from last three rounds.
Q STRONG - C.L.A.W.
Rest

2019-05-01

CrossFit

CrossFit Q

Cersei
CrossFit
Metcon (Time)
Sport (RX):
30 Front Squats (135/95 lb.)
35 DB 2 Handed GTOH (40-25 lb)
40 KB Push Presses (Single Arm) 53/35

Fitness:
95/65 - 30/15-35/20
Competitor(RX+):
155/105-50/35-70/53
Q STRONG - C.L.A.W.
Front Squat (1-1-1-1-1-1-1)
– Build to a heavy single for the day. Pause at the bottom of the rep for 3 seconds. Compare to 4/22. Good technique and positioning will allow you to hit around 85% of your number from then.
Metcon (AMRAP - Rounds)
EMOM -20 Minutes
Even: 20 cal Row
Odd: 50 double unders

Score = Rounds completed
– Goal is to get as many sets of the double under, unbroken, as possible. Scale the number of cals on the rower to a challenging number if needed.

2019-04-30

CrossFit

CrossFit Q

Yeti
CrossFit
Yeti (Time)
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
To learn more about Yeti click here
Sport (RX):Bar MU
Competitor: (RX+) - Ring MU
Fitness:
25 Ring Rows
10 Jumping Chest-to-Bar Pull-ups
1-mile Run
10 Jumping Chest-to-Bar Pull-ups
25 Ring Rows
Q STRONG - C.L.A.W.
Alternate movements each set and go as heavy as possible
Deadlift (3-3-3-3-3-3-3)
Bench Press (3-3-3-3-3-3-3)

2019-04-29

CrossFit

CrossFit Q

Iron Thrown
CrossFit
Power Clean (3-1-3-1-3-1)
The sets of 3 should all be at the same load.
The sets of 1 should all be at the same load
Metcon (Time)
Accumulate 4 Minutes in a plank hold on hands.

Every time you break complete a bear crawl down and back the long length of the floor.
Q STRONG - C.L.A.W.
Rest 10 min in between
Goal is get under 6 minutes on each couplet.
Metcon (Time)
21-15-9
Power Snatch (95/65)
Thruster (95/65)
Metcon (Time)
21-15-9
Row (calories)
DB Snatch (heavy – alternate hands each rep)

2019-04-28

CrossFit

CrossFit Q

Dragon Glass
Weightlifting
Sunday Complex (1-1-1-1-1)
3 Hang Power Cleans
1 Jerk
3 Back Squats
20 Minutes to find a heavy 1 rep
CrossFit
Metcon (3 Rounds for time)
3 Rounds:
9 Hang Power Cleans
6 Jerks
9 Back Squats
3 rounds
2 min. Rest
*Starting weight = 65-70% of complex
*Add load each full round (70,75,80 percent)
Q STRONG - C.L.A.W.
Rest

2019-04-27

CrossFit

CrossFit Q

Podrick
CrossFit
Metcon (Time)
3 Rounds:
Sport ( RX)
With a Partner
Row 500 m
300-m Barbell Carry 135/95
40 Deadlifts (185/135 lb.)
40 Lateral Over-the-Bar Jumps

Fitness- 30 Deads and 30 Jumps -135/95

Time Cap 25 Minutes
Q STRONG - C.L.A.W.
Metcon (4 Rounds for time)
4 Rounds for individual times:
800m Run
-Rest 3 minutes

2019-04-26

CrossFit

CrossFit Q

Hodor
CrossFit
Weighted Pull-ups (6-4-2-2-2)
These are to be strict today.
Scale to 5x5 of hard ring rows
Metcon (AMRAP - Reps)
Sport (RX+)

With a Partner:
7 Minutes
Complete as many Pullups as possible .
While one person is working, the other person is hanging on the Pullup Bar. Reps cannot be performed unless one person is hanging.

Fitness - Ring Rows + Hold the bottom position on a Ring Row

* Every time someone Drops off the Pullup Bar, both
athletes perform 10
Synchronized Air Squats
* No Butterfly
Q STRONG - C.L.A.W.
Metcon (Time)
21-15-9
Overhead squat (115/75)
Toes to bar
– Goal is go fast and unbroken. Should be a "Fran" type of effort, where good times on this will be under 3 minutes.
Metcon (No Measure)
3 Rounds for quality:
25 Ring Push up
15 Double KB swing (53/35)
– Hang the rings as close to the ground as possible. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 15 reps in a row.

2019-04-25

CrossFit

CrossFit Q

Tyrion
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport (RX)
AMRAP 24 min.
50 Russian KB Swings 53/35
40 Burpees
30 Box Jump Overs (24/20 in.)
20 Parallette Pass-throughs

Fitness - 40-30-20-10 44/26
Q STRONG - C.L.A.W.
Rest

2019-04-24

CrossFit

CrossFit Q

Ygritte
CrossFit
Metcon (Time)
Sport ( RX)
5 rounds;
200 meter run
10 Push-ups
10 DB Devils Presses (45/25 lb.)
10 DB SA OH Lunges

Fitness - 35/15
Competitor (RX+)- Deficit Push Ups w 45 plate - 50/35
Q STRONG - C.L.A.W.
Power Clean + Push jerk (5-5-5-5-5)
-Use the heaviest weight possible on each set. Perform all reps touch & go.
Metcon (Time)
400m Run
25 Burpees to 6" target
400m Run
20 Burpees to target
300m Run
15 Burpees to target
200m Run
10 Burpees to target
100m Run
5 Burpees to target

2019-04-23

CrossFit

CrossFit Q

Bronn
CrossFit
Metcon (AMRAP - Rounds and Reps)
Sport ( RX)
AMRAP 15 min.
1 – 2 – 3 – 4 – 5
Squat Snatches (135/85 lb.)
Bar Muscle-ups

1-2-3-4-5 = 1 round

Fitness - Power Snatch / Jumping Bar MU
Competitor (RX+)-155/105/ Ring MU
Q STRONG - C.L.A.W.
Metcon (4 Rounds for time)
4 Rounds for individual times:
1,000m Row
Goal is to complete each interval at the fastest, most consistent pace possible. Try not to have more than a 10 second difference between the first and last interval.
Metcon (No Measure)
3 Rounds for Quality:
25 GHD Sit up
25 Strict HSPU

2019-04-22

CrossFit

CrossFit Q

Samwell
CrossFit
Metcon (Time)
Sport ( RX)
3 rounds:
35 Double-unders
1 min. Squat Hold
20 Front Squats (115/75 lb.)
1 min. Plank Hold

Fitness- 35 Fast Feet / 15 Front Squats -95/65
RX+- 45 DU -135/95
Q STRONG - C.L.A.W.
Front Squat (1-1-1-1-1-1-1)
Build to a heavy single for the day.
Metcon (No Measure)
3 Rounds For Quality:
20 Good Mornings (light load)
20 Back Extensions

2019-04-21

CrossFit

CrossFit Q

Su
CrossFit
Q STRONG - C.L.A.W.

2019-04-20

CrossFit

CrossFit Q

Frienemies
CrossFit
Metcon (Time)
With a Partner:

10 Rounds:
200 Meter Run
20 KB Swings 53/35
20 Burpees
20 Calorie Row

40 Minute Cap
Q STRONG - C.L.A.W.
Metcon (Time)
Row 500m
30 Bench Press (BW/.75BW)
Row 1K
20 Bench Press (BW/.75BW)
Row 2K
10 Bench Press (BW/.75BW)
If you are unable to hit 12 reps at the prescribed weight unbroken, scale down. 22 Minute Cap

2019-04-19

CrossFit

CrossFit Q

Fr
CrossFit
Q STRONG - C.L.A.W.

2019-04-18

CrossFit

CrossFit Q

Steaming Pile
CrossFit
Metcon (AMRAP - Reps)
3 min.: Assault Bike (Cal.)

3 Rounds:
20 Wall Balls (20/14 lb.)
20 MB Jumping Lunges

3 min.: Assault Bike (Cal.)

Score = total time – total cal.
Q STRONG - C.L.A.W.
Rest

2019-04-17

CrossFit

CrossFit Q

The Roar is Back
CrossFit
Split Squat (2-2-2-2-2)
Use the same heavy load across all sets
Finisher
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Clapping Push-ups
SA DB Cleans (switch sides as needed)choose load
Q STRONG - C.L.A.W.
Hang Snatch (1-1-1-1-1-1-1)
Build to a heavy single
Metcon (No Measure)
3 Rounds For quality:
10 Snatch Grip Romanian Deadlift
20 GHD Sit up w/Med-ball (14/10)
-Scale to regular GHD Sit ups if needed.

2019-04-16

CrossFit

CrossFit Q

Helen
CrossFit
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Q STRONG - C.L.A.W.
Shoulder Press (3-3-3-3-3)
Use the heaviest weight possible on each set.
Bent Over Row (5-5-5-5-5)
Use the heaviest weight possible on each set.
Metcon (No Measure)
For Quality:
Accumulate 2 minutes in a bridge stretch.
-Use a wall ball under your mid-back if you need some assistance with this position.

2019-04-15

CrossFit

CrossFit Q

Fight for the Living
CrossFit
Hang Squat Clean (3-3-3-3-3)
Build across to a heavy set of three connected hang squat cleans
Metcon (AMRAP - Rounds and Reps)
AMRAP -15 min

Sport (RX)
18 Heel Touches(over paralettes)
15 Hang Squat Cleans (75/55 lb.)
9 Over-unders ( 20" box)

Fitness - Flutter Kicks/Hang Power Cleans
Competitor (RX+) -95/65
Q STRONG - C.L.A.W.
Clean and Jerk (3-3-2-2-1-1-1)
-before class if possible
- build to a heavy single
Metcon (No Measure)
3 Rounds for quality:
50 Band "Pull aparts"
10 hanging hip touches (alternate arms)
5 Skin-the-cats
-To be done after class -The "pull aparts" are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

2019-04-14

CrossFit

CrossFit Q

Winter Is Here
Metcon (Time)
In Partners:

1000m Row
200 Double Unders
50 Toes To Bar
100 Burpee Box Jumps
50 Toes To Bar
200 Double Unders
1000m Row

*each movement is split equally between partners
Cash Out
3x10 DB Curls
3x20 KB Shrugs

2019-04-13

CrossFit

CrossFit Q

Galaga
CrossFit
Metcon (Time)
In partners:
150 Double-unders
100 MB Sit-up Throws
75 Front Squats (95/65 lb.)
Run 400 together with MB (20/14 lb.)
100 Double-unders
75 MB Sit-up Throws
50 Front Squats
Run 400m together with MB (20/14 lb.)
75 Double-unders
50 MB Sit-up Throws
25 Front Squats
Run 400m together with MB (20/14 lb.)

2019-04-12

CrossFit

CrossFit Q

Scarred
CrossFit
Metcon (AMRAP - Reps)
4 rounds
Sport ( RX)
4 Rope Climbs
20 Ring Dips
In what is remaining of 5 min.,
perform Handstand Push-ups.

Fitness- Seated Climbs/15 dips/Bear Crawl
Competitor ( Rx +)- Legless/25 dips/Strict HSPU

Score = HSPU
Q STRONG - C.L.A.W.
Bench Press (3-3-3-3-3-3-3)
Use the heaviest weight across all sets
Good Mornings (20-20-20)
Use moderate load and add a small amount each set

2019-04-11

CrossFit

CrossFit Q

Bombs Away
CrossFit
Metcon (Weight)
Sport (RX)
Perform 3 Push Presses every minute.
*Add 10-15 lb. every 5 min.
*Start with 115/75 lb.

Fitness- Start at 85/55
Competitor (RX+) - 135/95

Score = Add load used for each set together. (75+85+95 etc)
Finisher
Metcon (AMRAP - Reps)
5 Rounds:
1 min. Double DB Devils Presses (choose weight)
Rest 30 sec.
Q STRONG - C.L.A.W.
Rest

2019-04-10

CrossFit

CrossFit Q

Joffrey's Revenge
CrossFit
Metcon (Time)
Sport ( RX)
800-m Run
30 Power Snatches (115/75 lb.)
40 Alt. Pistols
Rest 1 min.

600-m Run
20 Power Snatches
30 Alt. Pistols
Rest 1 min.

400-m Run
10 Power Snatches
20 Alt. Pistols

Fitness -
600/400/200 -
25/15/10 @75/55
30/20/10 - Bulgarian Lunges

Competitor (RX+) - 135/95
Q STRONG - C.L.A.W.
Metcon (No Measure)
5 Rounds for quality:
10 Stiff-Leg Deadlift
10 Strict Toes to bar
100m Farmer carry (70/50)
-Complete each round for quality. Use KB’s in each hand for the farmer carry. Use moderate weight on the stiff-leg deadlifts.

2019-04-09

CrossFit

CrossFit Q

For Those About to Rock...
CrossFit
Metcon (Time)
Sport ( RX)
21-15-9
AB Mat GHD Sit-ups
Burpee Plate Jumps (45/25 lb.)
Suitcase Deadlifts (50/35 lb.)
*21-15-9 on each side.

Fitness - Sit Ups-15/10lb-35/20
Competitor ( RX+) - GHD Sit Ups-60/45
Q STRONG - C.L.A.W.
Complete before class if possible
Metcon (Time)
7 Rounds for time:
15 cal Row
15 Box Jumps
Rest 10 minutes
Metcon (Time)
7 Rounds for time:
10 cal Air Bike
10 Pull ups
Goal is to try to get as close to 7 minutes on each couplet as possible. Start at an aggressive pace and try to hold on.

2019-04-08

CrossFit

CrossFit Q

Payin the Man
CrossFit
Metcon (Time)
Sport (RX)
5 rounds:
5 OH Squats (155/105 lb.)
15 Wall Balls (20/14 lb.)
Row 250 m

Fitness- 115/75
Competitor (RX+)=185/135
Q STRONG - C.L.A.W.
-Build to the heaviest weight possible on each movement.
Hang Power Snatch (1-1-1-1-1)
Snatch Balance (1-1-1-1-1)
Snatch (1-1-1-1-1)

2019-04-07

CrossFit

CrossFit Q

Whole Lotta Rosie
CrossFit
Metcon (AMRAP - Rounds and Reps)
14:00 AMRAP w/ a partner:

200m run
20 alternating barbell burpee power cleans (135/95)
50 Russian KBS (70/53)
Core
Not for time:

150 partner medball sit-ups
EMOM: 10 MB Russian twists (alt. mins w/ partner)

2019-04-06

CrossFit

CrossFit Q

Everlast
CrossFit
Metcon (AMRAP - Rounds)
39 Minute EMOM

Minute 1 - 2 Rope Climbs
Minute 2 - 10 Push Ups & 15 Airsquats
Minute 3 - 12 DB Snatches 50/35
Q STRONG - C.L.A.W.
Metcon (Time)
3 rounds for time:
15 Ring dips
50ft. HS walk

2019-04-05

CrossFit

CrossFit Q

Full Throttle
CrossFit
Metcon (Time)
Sport (RX)
3 Rounds:
500-m Row
20 Pull-ups
Rest 2 min.

Fitness - Jumping Pull Ups
RX + = 25 Pull Ups
Q STRONG - C.L.A.W.
Power Snatch (1-1-1-1-1)
Build to a heavy single for the day
Metcon (Weight)
EMOM - 10 Minutes

2 Power Snatches
30 Double Unders
-Complete both the snatches and the jump rope within the minute. Choose the heaviest weight possible in which you think you can complete it

2019-04-04

CrossFit

CrossFit Q

Big Cheese
CrossFit
Metcon (AMRAP - Rounds and Reps)
AMRAP - 10 Minutes

Sport (RX)
1 Lap Single-Arm Farmers Carry 60/44
10 Box Jumps (24/20 in.)
10 DB/KB Front Squats (one DB/KB)

Fitness - 40/25
RX+ - 70/53
Q STRONG - C.L.A.W.
Rest

2019-04-03

CrossFit

CrossFit Q

Kriss Kross
CrossFit
Metcon (Time)
Sport (RX)
1-15 Deadlifts (115/75 lb.)
15-1 Shoulder-to-Overhead

Fitness - 95/65
RX+ - 135/95
Q STRONG - C.L.A.W.
Sumo Deadlift (3-3-3-3-3-3-3)
Use the heaviest weight possible on each set
Metcon (No Measure)
For Quality:
3 x 20 Good Mornings (moderate loading)

2019-04-02

CrossFit

CrossFit Q

Viking
CrossFit
Back Squat (4-4-4-4-4)
Use the same heaviest load across all 5 sets
Finisher
Metcon (No Measure)
For quality:
4 x Tabata MB Kick-backs
4 x Tabata Leg Throws.
P1 performs all Tabata Kick-backs, then P2. Repeat in the same way with Tabata Leg Throws.
Q STRONG - C.L.A.W.
Metcon (Distance)
Farmers Carry

Max Distance in 5 minutes

70/53

2019-04-01

CrossFit

CrossFit Q

Cutch
CrossFit
Metcon (AMRAP - Reps)
Sport & Competitor -( RX)
2 min. Shuttle Runs (25ft)
2 min. Toes-to-Bars
2 min. Shuttle Runs (40ft)
2 min. Handstand Walk
2 min. Shuttle Runs (25ft)
2 min. Air Squats
2 min. Shuttle Runs (40ft)
2 min. Burpees

Fitness - Knee Raises/Box Around the worlds
Q STRONG - C.L.A.W.
– Alternate movements each set and go as heavy as possible. Compare to 3/19.
Shoulder Press (5-5-5-5-5)
Weighted Pull-ups (5-5-5-5-5)
Weighted Ring Dips (5-5-5-5-5)
Metcon (No Measure)
Handstand Walk Practice - 10 Minutes
Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start.

2019-03-31

CrossFit

CrossFit Q

Sunday Brunch
Bear Complex (8:00 to establish 1 rep max )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (Time)
2:00 rest following the bear complex

Then, 2 rounds of:
100 double unders
20 goblet squats
20 kettlebell snatches
20 wallballs (30/20)
20 shoot throughs

Rest 3:00

Complete the Finisher, NOT for time
Finisher
100 flutter kicks
75 shoulder taps
50 russian twists
25 rower pikes

2019-03-30

CrossFit

CrossFit Q

Tomahawk
Metcon (Time)
With a Partner:

Sport (RX)
4 Rounds:
400-m DB Farmers Carry
(40/25 lb.)
25 DB Power Cleans
400-m MB Carry (20/14 lb.)
25 MB Cleans

Fitness-
Competitor(RX+)

2019-03-29

CrossFit

CrossFit Q

Bryce Bryce Baby
Metcon (Time)
3 Rounds:

400-m Run
500-m Row
Rest 4 min.

200-m Run
250-m Row
Rest 2 min.

2019-03-28

CrossFit

CrossFit Q

Bro Sesh
Bench Press (5-5-3-3-1-1)
Metcon (Time)
30 Bench Press 95/65
30 Bar Facing Burpees

2019-03-27

CrossFit

CrossFit Q

CinDee
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes

Sport (RX)
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45/35 lb.)

Fitness:
5 Strict Ring Rows
10 Presses (DB or BB)
15 Air Squats
Q STRONG - C.L.A.W.
Rest

2019-03-26

CrossFit

CrossFit Q

Drakarus
Metcon (Time)
Sport (RX)
5 rounds:
6 Front-Rack Lunges (155/105 lb.)
6 Jerks

Fitness - 95/65
Competitor (RX+)185/125
Q STRONG - C.L.A.W.
Rest

2019-03-25

CrossFit

CrossFit Q

Back to Reality
Snatch Balance (1-1-1-1-1)
-Build to a heavy single .
- Focus On technique more so than heavy load
- Advanced lifters should be in the 80-105% range.
Metcon (Weight)
EMOM - 10 Minutes

Complex:
Hang Snatch
High Hang Snatch
Snatch
Add load each set if possible
Q STRONG - C.L.A.W.
Metcon (Time)
4 Rounds for time:
25 Wall Ball (20/14)
25 Sumo Deadlift High Pull (75/55)
25 Box jump (20")
25 Push Press (75/55)
25/20 cal Row

20 Minute Time Cap

2019-03-24

CrossFit

CrossFit Q

March Madness
Metcon (Time)
0-15 Minutes
10-9-8-7-6-5-4-3-2-1
Bench Press
Back Squat
Metcon (AMRAP - Rounds and Reps)
18-28 Minutes

AMRAP
20 Push Ups
20 Jumping Lunges
20 DB Clean and Jerk (10 per hand)

2019-03-23

CrossFit

CrossFit Q

Aftermath
Metcon (Time)
8 Shuttle Runs
10 Butpees
12 Sit Ups

8 rounds (each partner)
*I go, you go, one round each.

2019-03-22

CrossFit

CrossFit Q

19.5
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

2019-03-21

CrossFit

CrossFit Q

Not this time
Metcon (AMRAP - Rounds and Reps)
EMOM 10 Minutes:
Minute 1 - AMRAP - 4 Russian KB Swings + 4 Alternating Lunges
Minute 2 - Run/Bike/Row at moderate pace

Rest 3 Minutes

EMOM 10 Minutes:
Minute 1 - AMRAP - 4 Med Ball Slams + 4 Air Squats
Minute 2 - Run/Bike/Row at moderate pace

Score equals total rounds and reps of both Amraps
Cool down/skill
Rebound & Nasal Breathing

Lay on your back for five minutes and breathe!

2019-03-20

CrossFit

CrossFit Q

Dorn
Metcon (Time)
50 Calories ( Bike Or Row)
25 Box Step Overs (20")
10 Turkish Get Ups 40/25
40 Calories
25 Box Step Overs
10 Turkish Get Ups
30 Calories
25 Box Step Overs
10 Turkish Get Ups
20 Calories
25 Box Step Overs
10 Turkish Get Ups
10 Calories
25 Box Step Overs
10 Turkish Get Ups

27 Minute Cap

Fitness - 25/10
Q STRONG - C.L.A.W.
Metcon (AMRAP - Reps)
Tabata" (8 rounds; 20s work/10s rest)
-Deadlift
-Toes to bar
-Double unders
-Air squat
Goal is to try and hit consistent numbers across all the intervals for each movement. Finish all 8 intervals at one movement before starting the next, and rest 1 minute between movements.

2019-03-19

CrossFit

CrossFit Q

King of the North
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min.
Sport ( RX)
21 Wall Balls (20/14 lb.)
7 Hang Power Cleans(155/115 lb.)
3 Wall Walks

Fitness - 14/10 - 115/75
RX+- 25/18 185/135
Q STRONG - C.L.A.W.
Alternate movements each set and go as heavy as possible.
Shoulder Press (5-5-5-5-5)
Weighted Pull-ups (5-5-5-5-5)
Weighted Ring Dips (5-5-5-5-5)

2019-03-18

CrossFit

CrossFit Q

And now his watch has ended..
Metcon (Time)
Sport (RX)
100 Single-unders
25 Woman-Makers (40/25 lb.)
100 Single-unders
50 KB Swings (53/35)
100 Single-unders

Fitness - 30/15 - 35/18
RX+- 50/35 DB
Q STRONG - C.L.A.W.
Overhead Squat (1-1-1)
Front Squat (3-3-3)
Back Squat (5-5-5)

2019-03-17

CrossFit

CrossFit Q

Angie
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Solo or share with a partner

2019-03-16

CrossFit

CrossFit Q

Night King
Metcon
Metcon (AMRAP - Rounds and Reps)
With a Partner AMRAP 18 Minutes
Sport (RX)
6 Push Jerks 135/95
2 Rope Climbs

Athletes Alternate completing rounds

Fitness - 95/65 - Rope pulls to standing
RX + = 185/135 - Legless
Finisher
Metcon (Time)
100 Hollow Rocks
* Every 10 Reps complete a 30 sec plank hold

2019-03-15

CrossFit

CrossFit Q

19.4
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

2019-03-14

CrossFit

CrossFit Q

No One
Metcon (Time)
800-m Run
20 OH Squats (95/65 lb.)
1-k Row
20 Power Snatches
40/30 Cal. Assault Bike
20 Hang Power Cleans

2019-03-13

CrossFit

CrossFit Q

Beyond The Wall
Metcon (Time)
Perform 1 round every 90 sec.
10 rounds:
12 MB Sit-ups (20/14)
12 Alt. MB Reverse Lunges ( 6 each leg)
12 Box Jumps (20 in.)

Score equals total time of all 10 Rounds

Fitness - Sit Ups/10 Lunges/8 Plate Jumps
RX+ = GHD Sit Ups/-24/20
Q STRONG - C.L.A.W.
-Use the heaviest weight possible on each set, or the highest box
Power Snatch (2-2-2-2-2)
Power Clean (2-2-2-2-2)
Box Jumps (2-2-2-2-2)

2019-03-12

CrossFit

CrossFit Q

High Sparrow
Split Jerk (3-3-3-3-3)
Use the same heavy load across all sets
Metcon (AMRAP - Rounds)
EMOM - 10 Minutes

Sport (RX)
5 Pull-ups
5 HSPU

Fitness - Jumping PU/Box Pike PU
RX+ - Strict
Q STRONG - C.L.A.W.
Metcon (Time)
3 Rounds for time:
Run 5 LLaps
20 Pull ups (chest to bar)
20 HS push ups
-Goal is to finish under 11 minutes. The first round should be able to be done unbroken. If not, scale to regular pull ups.

2019-03-11

CrossFit

CrossFit Q

Stormborn
Metcon (Time)
Sport ( RX)
5 rounds
5 Deadlifts (275/185 lb.)
30 sec. Barbell Hold at top of Deadlift
12 Burpee Over the Bar
15 KB Goblet Squats (53/35)

Fitness - 225/135
RX+ -315/205
Q STRONG - C.L.A.W.
Deadlift (1-1-1-1-1)
– Build to heavy single for the day
Metcon (No Measure)
2 Rounds for Quality:
50 Hip Extensions
40 GHD sit-ups
50 Ft HS Walk
– Goal is to comp