A) Push Press
OTM x 6:
3 Push Press @ 65-70% Across
- THEN -
9 Minutes to establish a heavy single
B) “ Oh My “
For Time:
50 Wallballs (20,14)
50 Cal Row
35 Wallballs
35 Cal Row
20 Wallballs
20 Cal Row
” SWEAT “
AMRAP 18:
10 Wallballs
10 Calorie Row
10 Weighted Sit-Ups
10 Double Unders (2x Singles)
20-20-20, 30-30-30, 40-40-40….
* Continue to climb by 10 reps until time is reached *
“ Captain Nemo “
4 Rounds of:
1:00 Max Wallballs (20/14)
1:00 Max Assault Bike Cals
1:00 Max Slamballs (30/20)
1:00 Max Push Press (75/55)
1:00 Rest
* SWEAT will utilize Odd Object Push Press (KB/DB x 2) *
“ Gone Baby Gone “ (All Classes)
5 Rounds of:
1:00 Double Unders
1:00 Wallballs
1:00 DB Complex (50/35 x 2)
1:00 Calorie Row
1:00 Rest
—> DB Complex = 1 DB Push-Up + 1 DB Row Right + 1 DB Row Left <—
A) Back Squat
20 Minutes to establish a 1RM
- THEN -
B) “ One-Twenty “
For Time:
B1) 2:00 Max Assault Bike Calories
* Subtract The Number of Cals from 120 *
B2) Remaining # in Wallballs (20,14)
* * Score = Total Cals from B1 and Total time to finish 120 reps * *
“ SWEAT “
3 Rounds of:
3:00 AMRAP (6 Push-Ups + 12 Elevated Ring Rows)
2:00 Max Wallballs
1:00 Max Assault Bike Calories
A) Back Squats
3 x 8 @ 75%
2 x 6 @ 80%
2 x 4 @ 85%
* Performed on the 2:30 *
- THEN -
B) “Applebee’s”
4 RFT:
15 Wallballs (20,14)
15 Cal Row
“ SWEAT “
AMRAP 15:
19 Wallballs
19 Calorie Row
* This is CrossFit Games Open Workout 19.1 *
- Into -
Coaches Choice Buy-Out
A) Front Squats
5 x 5 Across @ 57.5% of Back Squat 1RM
* Will be performed on the 2:00 *
- THEN _
B) “ Smudge “
OTM X 12:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
* Score = Total Double Unders and Wallballs
* * RX = 53,35 / 20,14 * *
“ SWEAT “
OTM x 21:00
Min 1) 10 KBS - into - Max Double Unders
Min 2) 10 KBS - into - Max Wallballs
Min 3) Rest
" JAX " (All Classes)
7 Rounds For Time:
8 KBS (70,53)
22 Pistols
13 Wallballs (20,14)
A) Back Squats
On The 2:30:
3 x 6 @ 65%
2 x 4 @ 70%
2 x 2 @ 75%
- THEN -
B) “ Up and Down Karen ”
5 RFT:
15 Wallballs (20,14)
15 Slamballs (AC)
” SWEAT “
3 Rounds of:
3:00 Max Machine Cals (AC)
2:00 Max Wallballs
1:00 Max Slamballs
* Rest 3:00 *
“ The Spanish Steps “ (All Classes)
AMRAP 22:
10 Wall Balls (20,14)
10 Medball Step-Ups (24,20)
200m Medball Run
15 Wall Balls
15 Medball Step-Ups
200m Run
20/20/200….25/25/200…
* Continue to add 5 Reps per round until time is reached *
“ Dead Man Walking “ (All Classes)
AMRAP 22:
200m Farmers Carry (53/35 KB x 2)
20 Front Squats (53/35 KB x 2)
20 Wallballs (20/14)
* 7 DL Every Break on the Farmers Carry *
“ Professor Ratigan “
For Time:
500m Row
50 Wallballs (20,14)
350m Row
35 Wallballs
200m Row
20 Wallballs
Midline Buy-Out
3-Point Plank (OTM x8 = :40on / :20off)
Min 1) Right Arm Up
Min 2) Right Leg Up
Min 3) Left Leg Up
Min 4) Left Arm Up
” SWEAT “
AMRAP 15:
100m Row
10 Wall Balls
200m Row
20 Wall Balls
300m Row
30 Wall balls….
* Continue to add 100m to each row and 10 wall balls to each round until time is reached *
SWEAT will perform the same midline buy-out
Make sure to check your email to review our revised schedule and sign-up for classes
“ Pinball “ (All Classes)
5 Rounds of:
1 Minute Max Wallballs (20,14)
1 Minute Max DB Power Snatches (50,35)
1 Minute Max Assault Bike Calories
1 Minute Rest
At Home Fitness
” Rude Cindy ”
AMRAP 20:
5 Burpees
10 Push-Ups
15 Air Squats
“ Celebrate “ (All Classes)
Teams of 2 (20 Minute Cap)
For Time:
100 Wallballs (20,14)
80 Cal Row
60 DB Snatches (50,35)
40 Box Jump Overs (30,24)
20 Bar Muscle-Ups
* Divide Reps As Desired *
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
” SWEAT ”
OTM x 20 (:50on / :10off)
A) Wallballs
B) Pull-Ups
C) Box Jump Overs
D) KBS
E) Rest
“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
“SWEAT”
AMRAP 20:
20 Wallballs
20 KBS
20 Box Jumps
20 Goblet Squats
20/15 Calorie Row
“ El Bandito ” (All Classes)
For Time:
40-30-20-10 of
Wallballs (20,14)
Box Jump Overs (20,14)
Medball Step-Ups
“ Drag Race ”Teams of 2
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs (20,14)
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 155/105
Round 2 = 135/95
* SWEAT will sub DB’s *
“Wonderwall”
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
” SWEAT ”
AMRAP 18:
40 Double Unders
20 Burpees
40 Double Unders
20 Wallballs
40 Double Unders
20 Front Rack Lunges (KBx2)
“Stairmaster”
For Time
30-20-10:
Row Calories
Alternating Single Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
“Flintstones” (All Classes)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (Heavy)
