“ The Capulets and the Montagues ”
Teams of 2
AMRAP 20:
9/7 Calorie Row
7 Deadlifts (155,105)
5 Hang Power Cleans (155,105)
3 Muscle-Ups
” SWEAT ”
AMRAP 18:
20 Calorie Row
15 DB Deadlifts
10 DB Hang Power Cleans
5 C2B Pull-Ups
A) Back Squat
On The 3:00 x 5 (15:00)
5-4-3-2-1 ^
- THEN -
B) ” Short Circuit ”
For Time:
2,000m Assault Bike
- Into -
40-30-20 Abmat Sit-Ups
20-30-40 Russian KBS (70,53)
” SWEAT “
AMRAP 20:
2,000m Assault Bike
30 Russian KBS
200m Run
30 Abmat Sit-Ups
“ SWEAT ”
AMRAP 22:
10 Burpees + 5 C2B Pull-Ups + Odd Object Push Press
10 Burpees + 10 C2B Pull-Ups + 10 Odd Object Push Press
10 Burpees + 15 C2B Pull-Ups + 15 Odd Object Push Press…..
* Continue to add 5 C2B Pull-Ups / Odd Object Push Presses until time is reached *
A) Push Jerks
5-3-5-3-5-3
* Across on the 5’s / Ascend on the 3’s *
- THEN -
B) " Canyon "
7 Rounds of:
7 C2B Pull-ups
7 Push Jerks (155,105)
7 Bar Facing Burpees
“ Space Cadet “ (All Classes)
3 Rounds of:
1 Minute Max DB Ground To OH (50,35)
1 Minute Max Calorie Row
1 Minute Max Wallballs (20,14)
1 Minute Max Calorie Assault Bike
1 Minute Max Burpees To Plate
1 Minute Rest
“Open 20.4”
For time:
30 box jumps, 24 in.
15 clean and jerks (95/65)
30 box jumps, 24 in.
15 clean and jerks (135/85)
30 box jumps, 24 in.
10 clean and jerks (185/115)
30 single-leg squats
10 clean and jerks (225/145)
30 single-leg squats
5 clean and jerks (275/175)
30 single-leg squats
5 clean and jerks (315/205 )
Time cap: 20 minutes
Read More“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
”SWEAT”
5 X 4:00 Rounds
200ft Bear Crawl
20 Box Jumps
20 Plate To Overhead
20 OH Plate Lunges
* Rest 1:00 Between Rounds *
* * Start where you left off on the previous round * *
A) Overhead Squats
OTM x 10:
20 Double Unders + 3 OHS (From The Floor)
* Athletes may choose to ascend or stay at the same weight *
- THEN -
B) “ Chips Ahoy ”
For Time:
50/35 Calorie Assault Bike
40 TTB
30 Overhead Squats (115,85)
20 Front Rack Lunges (115,85)
” SWEAT ”
OTM X 24:
1) Assault Bike Calories
2) TTB
3) KB/DB Front Rack Lunges
4) Rest
"Old Faithful"
Teams of 2
6 x 4:00 Rounds of:
1) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
2) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
3) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Bar Over Burpees
4) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Bar Over Burpees
5) Partner 1 = 500m Row / Partner 2 In Remaining Time = Max Thrusters (95/65)
6) Partner 2 = 500m Row / Partner 1 In Remaining Time = Max Thrusters (95/65)
* Rest 1 Minute Between Each Round *
* Score = Total Thrusters Combined / Total Burpees (2 Scores) *
” SWEAT ”
AMRAP 22:
500m Row / 1,000m Assault Bike
20 DB Thrusters
500m Row / 1,000m Assault Bike
20 Burpees To Target
A) Power Clean
OTM x 10:
20 Double Unders + 2 TnG Power Cleans
* Athletes may choose to build or stay across during the 10 minutes *
- THEN -
B) “Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Alternating Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
” SWEAT ”
AMRAP 20:
10 Pull-Ups
15 Single DB Box Step-Ups
20 Single DB Clean and Jerks (10R / 10L )
25 Abmat Sit-Ups
“ SWEAT ”
AMRAP 24:
50 Wallballs
25 Machine Cals
40 DB Snatches
20 V-Ups
A) Split Jerk
Establish a 1 Rep Heavy For The Day
- THEN -
B) “ Sneak Attack ”
For Time:
50-40-30-20-10 Wall Balls (20,14)
25-20-15-10-5 Calorie Bike
“ Tit For Tat ”
Teams of 2
AMRAP 12:
200m Run
7 C2B Pull-Ups
7 Front Squats (135,95)
- Rest 3 Minutes -
AMRAP 12:
200m Run
7 TTB
7 Front Squats (135,95)
* Partners will alternate full rounds *
* * SWEAT will complete DB / KB Front Squats * *
“ 20.3 ”
For Time:
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk
Time Cap: 9 Minutes
Read More“ Showboat “ (All Classes)
AMRAP 20:
400m Run
- Into -
5 Rounds of:
5 Pull-Ups
10 Air Squats
15 KBS (53,35)
“Anna & Elsa “
Teams of 2
AMRAP 25:
60 Cal Row
30 Squat Cleans
60 Cal Bike
30 Shoulder To Overhead
R1 = 115/85, R2 = 135/95, R3 = 155/105, R4 = 185/135, R5 = 205/145, R6 = AMRAP @ 225/155
” SWEAT ”
AMRAP 22:
30 Cal Row
30 DB Clean & Jerks (15 Right / 15 Left)
30 Cal Bike
30 Abmat Sit-Ups
A) Deadlift
Build to a Heavy Set of 5
- THEN -
B) “Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
” SWEAT “
AMRAP 22:
5 HSPU / 5 KB SDLHP / 5 Alternating FR Lunges / 25 Plate Hops
10 HSPU / 10 KB SDLHP / 10 Alternating FR Lunges / 25 Plate Hops
15/15/15/25…20/20/20/25….25/25/25/25….
* Athletes Use The Same KB For SDLHP & FR Lunges *
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
15 Front Squats (95/65)
15/12 Calorie Assault Bike
” SWEAT ”
5 x AMRAP 4:
9 Burpee Box Jumps
9 DB Front Squats
9 Machine Calories
* Rest 1 Minute Between Rounds
** Pickup where you leave off each round **
“ SWEAT ”
3 Rounds of:
2 Minutes Max Cal AB
1 Minute Max Russian KBS
2 Minute Max Cal Row
1 Minute Max Burpees To Plate
* Rest 3 Minutes Between Rounds *
A) Hang Power Clean
Establish A Heavy Complex of:
3 Hang Power Cleans + 2 Push Jerks
- THEN -
B) “Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Russian KBS (70,53)
“ Melrose Place ” (ALL CLASSES)
Teams of 2
For Time:
A) 150 Cal Row (switch every 15 cals)
B) 100 Burpee Box Jumps (switch every 5reps)
C) 150 Wall Balls (Switch every 10 Reps)
D) 100 C2B Pull-Ups (Switch Every 10 Reps)
“ Open 20.2 “ ( ALL CLASSES )
AMRAP 20:
4 Double Dumbbell Thrusters (50’s/35’s)
6 Toes to Bar
24 Double Unders
