“Row”

6/4/2/1 Minutes
for Meters

WOD GUIDANCE & GOALS
How many meters can you get?! Row with a target in mind; 1500/1200m for six minutes, 1000/800m for four minutes, 500/400m for two minutes and 250/200m for one minute. Record your meters for each interval. There is a equal work to rest ratio.

Post Meters to Comments.

“Highway Queen”

5 Rounds
200 Meter Run
12 Toes to Bar
12 DB Snatch

Weight: 50/35

5 Rounds
200 Meter Run
12 Knee Ups
12 DB Snatch

Weight: 35/20

5 Rounds
100 Meter Run
12 V-Ups
12 DB Snatch

Weight: 25/15

WOD GUIDANCE & GOALS
Love a fast triplet! Run the two hundred in about :60, then try to do the first set of toes to bar unbroken or in 6/6. Hop down and immediately pick up your db for twelve total snatches. The snatches should be unbroken for all five rounds of the workout. If you’re debating what weight to use today, use the heavier dumbbell! Keep the same uncomfortable pace from beginning to end. Target 12 minutes. This workout was inspired by a 2024 Games event.

Post Time to Comments.

“Annie Bikes”

15-12-9-6-3 Calorie Bike
50-40-30-20-10
Double Unders
Sit Ups

12-9-6-6-3 Calorie Bike
15-12-9-6-3 Attempts
50-40-30-20-10 Sit Ups

9-6-6-3-3 Calorie Bike
75-60-45-30-15 Singles
25-20-15-10-5 Sit Ups

WOD GUIDANCE & GOALS
A CrossFit classic with a twist! Start every round with a FAST bike! Complete the first two rounds of calories in :60 or less, the middle round in :45 or less and the last two rounds in :30 or less. After the bike, your legs will feel HEAVY! Give them a good shake out before you start the double unders. Then, move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target 15-17 minutes.

Post Time to Comments.

“Hear + See…ish”

10-20-30-40-30-20-10
KB Swings
DB Deadbug Crunch
100-200-300-400-300-200-100 Meter
Suitcase Carry

Weight: 53/35, 35/20

10-20-30-40-30-20-10
KB Swings
DB Deadbug Crunch
100-200-300-400-300-200-100 Meter
Suitcase Carry

Weight: 35/26, 25/15

10-20-30-20-10
KB Swings
DB Deadbug Crunch
100-200-300-200-100 Meter
Suitcase Carry

Weight: 26/18, 15/10

WOD GUIDANCE & GOALS
Today is going to be a GRIND! Keep the kettlebell swings unbroken as long as possible. Try to get through the set of 30 reps without placing the bell down. For the deadbug crunch, use a lighter dumbbell that you can bring overhead as you extend one leg. Each leg will count as a rep (left is one, right is two.) Then, suitcase carry your kettlebell the designated meters, switching hands at any point. Target 20-25 minutes.

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“Louder”

AMRAP 8
15/12 Calorie Row
9 Burpees
Rest 2 Minutes
AMRAP 8
15/12 Calorie Bike
12 Pull Ups
Rest 2 Minutes
AMRAP 8
200 Meter Run
15 Squats

AMRAP 8
12/9 Calorie Row
9 Burpees
Rest 2 Minutes
AMRAP 8
12/9 Calorie Bike
6 Pull Ups
Rest 2 Minutes
AMRAP 8
200 Meter Run
15 Squats

AMRAP 8
9/6Calorie Row
9 In+Outs
Rest 2 Minutes
AMRAP 8
9/6 Calorie Bike
12 Ring Rows
Rest 2 Minutes
AMRAP 8
100 Meter Run
15 Squats

WOD GUIDANCE & GOALS
What can you do in eight minutes?! For the first couplet, complete the row in :60 or less, then complete nine burpees in :45 or less. Keep the same pace for all eight minutes. Target 5 rounds. You’ll get two minutes to regroup between AMRAPs. For the second AMRAP, complete the bike calories in :60 or less, then do chip away at the pull ups however you can (12 unbroken, 6 and 6, three sets of four reps, etc.) Take :30-:60 on the pull ups, and again target 5 rounds. For the last AMRAP, run the two hundred in :60 or less, then move quickly through 15 squats (:30 at most). For the this AMRAP target 6+ rounds. Record all three scores.

Post Rounds to Comments.

“Such a Hassle…kinda”

4 Rounds
60 Double Unders
30 DB Snatches
6 Wall Walks

Weight: 50/35

4 Rounds
20 Attempts
30 DB Snatches
4 Wall Walks

Weight: 35/20

4 Rounds
80 Single Unders
20 DB Snatches
40 Taps

Weight: 25/15

WOD GUIDANCE & GOALS
Take :60-:75 for the double unders (singles or attempts). Use a db weight that you can snatch for 20 reps before taking a break. Snatches will take :90-2:00. Then complete each round with six wall walks (:60-:90). Target 15-17 minutes.

Post Time to Comments.

STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
50-40-30-20-10
Lunges
Sit Ups

STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
50-40-30-20-10
Lunges
Sit Ups

STRENGTH
Back Squats
7×2, across
tempo 22×1

FOR TIME
25-20-15-10-5
Squats
Sit Ups

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to about a 7-8/10 effort for the working sets of two reps. Each rep, take two seconds on the descent, hold for two seconds at the bottom, then quickly stand up for a one second pause at the top. These will get spicy on your legs and lungs. Take two minutes between sets, and record your weight.

For the metcon, move at a moderate pace through the lunges and sit ups. The first two rounds will take about 2:00-2:30, the middle rounds about :90-2:00, and the last two rounds will take :60-:90. Target 8 minutes.

Post Weight + Time to Comments. Compare Scores HERE

“911 Tribute”

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Handstand Push Ups
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 135/95, 70/53

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Pull Ups
11 Power Cleans
11 Push Ups
11 Kettlebell Swings
11 Knee Ups
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 20″
Weight: 115/75, 53/35

With a Partner
2001 Meter Run
11 Step Up
11 Thrusters
11 Ring Rows
11 Power Cleans
11 Knee Push Ups
11 Kettlebell Swings
11 Tuck Ups
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 95/65, 35/26

WOD GUIDANCE & GOALS
Grab a partner, put your head down, and grind away. Divide the 2001 meters into 400’s, the final 401 meters you will do together. For the 11 reps of the 9 movements, each partner will complete 11 reps. You decide if you do all 11 at one time or divide them up, but BOTH partners must complete 11 reps before moving on to the next exercise. Target 30 minutes (35 min cap)

Post Time to Comments. Compare Scores HERE.

“Cry Baby”

10 x on the 2:00
20/15 Cal Row + 10 HR Push Ups

10 x on the 2:00
15/12 Cal Row + 10 Knee HR Push Ups

10 x on the 2:00
9/12 Cal Row + 10 Push Ups to Abmat

WOD GUIDANCE & GOALS
Try not to be a “cry baby” after this one! In :60 or less, complete the calorie row, and in about :20 complete the hand-release push ups. You’ll then have :30 to transition back to the rower for the next round. Scale calories and reps to fit the time domains. Record any modifications.

Post Mods to Comments.

STRENGTH
Press
1×10 at 6.5/10
1×10 at 7/10
1×8 at 7.5/10
1×6 at 8/10

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 6.5/10 effort for the first working set of strict press. You’ll then ideally build every set, and the last two sets the reps decrease, hooray! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered!

Post Weight + RPMS to Comments. Compare Scores HERE and HERE