3 RFT of:
10 x Front/Overhead Squats
50 x Double-unders
Double Check
Every 4:00 for 5 Rounds:
50 x Double Unders
10 x Double DB/KB Front Squats
100m DB/KB Farmer’s Carry
Bottomless Pit
10 RFT of:
5 x Hang Power Cleans
10 x Single DB Box Step-ups
15 x AbMat Sit-ups
*Strict or Weighted Pull-Ups
**Complete 5 x Strict Dips b/w sets
7 RFT of:
200m
12 x Pull-Ups
12 x Box Jumps
12 x Reverse Lunges
*Increase weight across every set*
*Increase weight across every set*
** 3 mins transition between movements
*Increase weight across every set
20 – 10 – 5 reps for time of:
Wall Ball
Pull-Ups
Complete AMRAP in 12 mins of:
30m Walking Lunge
21/15 Cal Row/Bike/Ski
30 x 1 Arm Russian Swings (15/15)
10 – 1 Reps for time of:
Strict HSPU
T2B
Box Jump Overs
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Complete AMRAP in 10 mins of:
50 x Double Unders
20 x Lateral Burpees
20 x Alternating Hang DB Snatch
6 RFT of:
200m Run
8 x Hang Power Clean and Jerks
5 RFT of:
100m Double DB/KB Farmers Carry
10 x Double DB/KB Push Jerk
10 x DB/KB Front Rack Lunges
‘Cooking with Gas’
5 Rounds, each a 3 min AMRAP of:
9 x Hand Release Push-ups
6 x Box Jumps
3 x Deadlifts (Med-Heavy)
Rest 1 minb/w rounds
‘Uptime’
8 RFT of:
4 x Rope Climbs
8 x T2B
10 x Thrusters
400m Run
Wearing a weight vest (20/14lb),
10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
To learn more about Kerrie click here
“HarDTop”
5 Rounds, each a 3 min AMRAP of DT:
12 x Deadlifts
9 x Hang Power Cleans
6 x Push Jerks
1 x Minute Rest b/w rds
4 rds, each for time of:
Row 250m
Run 200m
Rest 1 min b/w rds
21 – 15 – 9 reps for time of:
Wall-balls
Row (calories)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
E2MOM for 10 mins:
10 x Alternating Pistols
5/5 Single Leg RDLS
5 rounds, each for time, of:
10 x Strict Handstand push-ups
15 x Pull-Ups
25 x Russian KB Swings
50 x Double Unders
Rest 2 minutes between rounds.
Complete AMRAP in 30 mins of:
8 x Deadlifts
12 x Toes to Bar (Rx+ = 6 x Muscle Ups)
16 x Box Jumps
400m Run
Complete AMRAP in 10 mins of:
15/12 Cal Bike/Row/Ski
20m Farmers Carry
10 x Russian KB Swings
Complete AMRAP in 10 mins of:
200m Run
10 x Alternating DB Hang Snatch
10 x DB Goblet Squats
E2MOM for 10 mins:
6-10 x Strict HSPU
12 x Alternating Pistols
‘Tread Water’
1600m Run
150 x Double Unders
10 x Rounds of “Cindy”
1 Round of “Cindy” = 5 x Pull-ups, 10 x Push Ups, 15 x Squats
E2MOM for 12 mins:
1 x Power Snatch
1 x Hang Snatch
1 x Snatch
5 Rounds, for total time of:
10 x Front Squats
8 x Hang Squat Cleans
6 x Thrusters
Rest 2 min b/w rounds
8 x 200m Partner Relay (4 x each)
In pairs, complete AMRAP in 18 mins of:
100m Run
10 x Over Box Burpees
10 x Reverse Lunges
One partner completes 1 full round, while
other partner holds plank, then swap.
5 Rds of:
1 x Push Press
1 x Push Jerk
1 x Split Jerk
‘Blacker and Bluer’
5 RFT of:
15 x Power Cleans
15 x Lateral Over Bar Burpees
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
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
For Time:
50 x Box Jump Overs
50 x Pull-ups
50 x Russian KB Swings
50 x Toes to Rings
50 x Cal Air Dyne
50 x DB/KB Push Press
50 x DB/KB Front Rack Reverse Lunges
50 x Burpees
50 x Wall Ball
50 x Double Unders
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Each round of 7 sets must be UB
100m Run
2 x Strict Pull-Ups
3 x Hang Power Cleans
4 x Box Jumps
5 x T2B
6 x KB Swings
7 x Wall Balls
8 x Hollow Rocks
9 x HR Push ups
10 x Front Squats
11 x Burpees
12 x Thrusters
EMOM for 10 mins (5 sets each)
Odd: 6-10 HSPU
Even: 2 x Rope Climbs
(or 4 x C2B Pull-Ups + 4 x K2E)
Complete 3 x Ring Muscle Ups
or 4 x RMU Progressions b/w each set
3 RFT of:
20 x Box Jumps
30 x Wallballs
200m run
Complete AMRAP in 10 mins of:
50 x Double Unders
50 x Air Squats
25 x Russian KB Swings
For Time:
10 x Hang Squat Clean
30 x Pull-ups
50 x Push-Ups
400m run
20 x Thrusters
800m run
20 x Thrusters
400m run
50 x Push-Ups
30 x Pull-ups
10 x Hang Squat Clean
6 RFT of:
400m Run
8 x HSPU
8 x C2B Pull-Ups
8 x T2B
8 x Deadlift
8 x Box Jumps
21 – 15 – 9 reps for time of:
Wall Balls
Burpees
Russian KB Swings
Row/Ski/Air Dyne
5 x 45s Efforts for Max Cal
Rest 90s b/w efforts
Complete AMRAP in 15 mins of:
40 x Double Unders
20 x Walking Lunges
10 x Push Press
5 rds of:
1 x High Hang Snatch
1 x Hang Snatch
1 x Snatch
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale RMU to 14 x Pull-ups & 14 x Dips
“New Level”
For Time:
800m Run
40 x Single DB/KB Power Snatches
20 x Dumbbell Plank Rows
800m Run
40 x Single DB/KB Clean & Jerks
20 x DB Plank Rows
800m Run
40 x Single DB/KB Thrusters
20 x DB Plank Rows
“So Fresh, So Clean”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
Squat Cleans
200m Run before each round
Complete AMRAP in 30 Mins of:
5 x Pull Ups
10 x Push Ups
15 x Squats
30 x Double Unders
800m Run
50 x Pull-Ups
100 x Push -Ups
150 x Squats
800m Run
(Rx+ = Strict & Unsegmented)
Top to Bottom
10 – 1 Reps of Push Jerk, and
1 – 10 Reps of Power Cleans
For Time:
1,000/800m Row
50 x Russian KB Swings
25 x Walking Lunges
1,000/800 m Row
25 x Walking Lunges
50 x Russian KB Swings
1,000/800m Row
Accumulate 200m Sled Push or
400m Farmers Carry
For time:
800m Run
21 x Front Squats (Medium/Heavy)
7 x Rope Climbs
400m Run
15 x Front Squats
5 x Rope Climbs
200m Run
9 x Front Squats
3 x Rope Climbs
Rope Climb Sub = 2 x Pull-Ups + 2 T2B per climb)
Complete AMRAP in 15 mins of:
30 x Box Jumps
20 x Hang Power Cleans
10 x Strict Pull-ups
E2MOM for 12 mins (6 Sets)
6 x Strict HSPU
6/6 Single Leg RDLs
10 – 1 reps for time of:
T2B
Dips
2 x Alternating Pistols/Wall Balls
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
5 Rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
Max Height Box Jump
10 Mins
Complete AMRAP In 15 mins of:
6 x Strict HSPU
8 x T2B (Rx+ = Strict Hanging Knee Raise)
10 x Ring Rows (RX+ = Feet on Box)
16 x Alternating Pistols
For time:
40 – 30 – 20 – 10 reps of:
Row, Bike, Ski (Cal)
Wall Balls
Burpees
5 rds of:
10 x Push-Ups
10 x Russian KB Swings (Heavy)
Straight into, 30s Plank Hold (Rx+= HS Hold)
Rest 60s b/w rounds
E2MOM for 12 Mins:
1 x Power Clean
2 x Front Squat
1 x Split Jerk
Single Arm Bent Over Row
5 x 5 each Arm
“Head Spin”
For Time:
100 Double Unders
50 x Alternating DB Snatches
80 Double Unders
40 x Alternating DB Snatches
60 Double Unders
30x Alternating DB Snatches
40 Double Unders
20 x Alternating DB Snatches
20 Double Unders
10 x Alternating DB Snatches
After Each Round:
100m Single DB Farmers Carry
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
