“ Guess Who “
For Time:
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
- Round 1 @ 115/85
- Round 2 @ 135/95
- Round 3 @ 155/105
* * Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks * *
” SWEAT “
AMRAP 18:
1,000m Row
30 DB Deadlifts
20 DB Front Squats
10 DB Burpees
* All movements performed with 2 x Dumbbells *
A) Overhead Squat
Establish a heavy 3 for the day
- Then -
B) “Power Bar”
AMRAP 12:
30 Abmat Sit-Ups
15/12 Machine Cals (Athletes Choice)
9 Overhead Squats (95,65)
” SWEAT ”
For Total Distance:
5:00 Max Distance
- Rest 3:00
4:00 Max Distance
- Rest 2:00
3:00 Max Distance
- Rest 1:00
2:00 Max Distance
- Rest :30
1:00 Max Distance
* Athletes may choose any machine to complete max distance *
“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
Score is total reps combined on all stations
* * SWEAT will sub KB SDLHP and Odd Object Push Press * *
“ Slumber Party ”
Teams of 2:
AMRAP 22:
6 Front Squats (155,105)
12 DB Hang Clean & Jerk (6R/6L)
Max Set of C2B Pull-Ups
* Score = Total C2B Pull-Ups *
* * Partners Alternate Full Rounds * *
A) Deadlift Builder
20-15-10-10
* One weight for all sets, Rest 3 Mins between sets *
- THEN -
B) " Dogfight "
100 Burpees for time
* EMOM 5 TTB *
” SWEAT ”
AMRAP 22:
10 Burpees
20 Abmat Sit-Ups
30 Wallballs
40 KBS
“ Frenemy ” ( ALL CLASSES )
A) 0:00 - 12:00
3 RFT:
75 Double Unders
10 DB Box Step Overs (24,20 / 50,35)
* 10 Minute Cap *
- THEN -
B) 12:00 - 24:00
3 Rounds of:
15/12 Cal Assault Bike
21 Thrusters (75,55)
* 10 Minute Cap *
- THEN -
C) 24:00
10 Round Partner Tabata
- Max Calorie Assault Bike
* Partners alternate each :20 working window
SWEAT WILL COMPLETE ODD OBJECT THRUSTERS
A) Snatch Complex
3-Position Squat Snatch (Hip / Hang / Floor)
- THEN -
B) “ High Noon ”
5 RFT:
15/12 Cal Row
9 OHS (95/65)
3 BMU
* Rest 1:00 Between Rounds *
”SWEAT”
AMRAP 18:
2 DB Deadlifts + 2 DB Front Squats + 2 DB Plank Rows + 2 Machine Cals
4 DB Deadlifts + 4 DB Front Squats + 4 DB Plank Rows + 4 Machine Cals
6 DB Deadlifts + 6 DB Front Squats + 6 DB Plank Rows + 6 Machine Cals
8 DB Deadlifts + 8 DB Front Squats + 8 DB Plank Rows + 8 Machine Cals….
* Continue To add 2 reps per round until time is reached *
A) Clean and Jerk
OTM x 10:
4 Bar Facing Burpees + 2 Clean and Jerks
* Athletes may choose to ascend in weight or stay across *
- Then -
B) “Gwen”
15 – 12 – 9 Unbroken Clean and Jerks
* Athlete chooses the weight, but the bar cannot rest on the ground.
On the 0:00, perform their set of 15
On the 7:00, perform your set of 12
On the 14:00, perform your set of 9
” SWEAT ”
For Time:
3,000m Row
* Every 2:00, including 0:00, stop and complete 6 burpees over the rower *
A) Front Squat
3 X 3 @ 60-70% Across
3 x 2 @ 70-75% Across
3 x 1 @ 75-85% Across
- Then -
B) “ Euphoria ”
OTM X 12
A) 15/12 Calorie Assault Bike
B) 21 Russian KBS (70,53)
C) 12 C2B Pull-Ups
* Athletes may scale to :50 of work at each station *
“ SWEAT ”
OTM X 20 Minutes:
A) :50 Max Calories Assault Bike
B) :50 Max Russian KBS
C) :50 Max C2B Pull-Ups
D) :50 Weighted Abmat Sit-Ups
E) Rest
“ Bayside Tigers ” (All Classes)
Teams of 2
For Time:
75 Calorie Row
75 Box Jump Overs (24,20)
75 Wallballs (20,14)
75 Deadlifts (185,135)
75 Wallballs (20,14)
75 Box Jump Overs (24,20)
75 Calorie Row
* * Split Reps As Desired * *
* * SWEAT will sub 2xKB Deadlifts * *
” PR For Pat ”
Amrap 20:
6 Power Cleans (185,135)
12 Burpees
14 TTB
50ft HS Walk / 3 wall walks / :60 HS Hold / 50ft Bear Crawl
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
- Pat
A) Bench Press
6 x 3 ^
- THEN -
B) “ The Plumber “
5 Rounds For Time:
20 Abmat Sit-Ups
20 Alternating DB Snatches (50,35)
20 SA Overhead DB Lunges (10R/10L…50,35)
” SWEAT ”
4 Rounds of:
AMRAP 3:
20 Abmat Sit-Ups
10 SA OH DB Lunges
- Rest 1 Minute -
AMRAP 3:
20 Alternating DB Snatches
10 Burpees
- Rest 1 Minute -
“Tri-Sprint Intervals” (All Classes)
5 Rounds:
AMRAP 4:
30 Shuttle Runs (25ft)
15/ 12 Calorie Assault Bike
Max Calorie Row
** Rest 4 Minutes Between Rounds **
A) Push Jerk
OTM x 10:
20 Double Unders + 3 Push Jerks (From The Floor)
* Athletes may ascend in weight or choose to stay the same *
- THEN -
B) “ Bruiser ”
AMRAP 12:
15 Push Jerks (115,85)
30 Air Squat
60 Double Unders
” SWEAT “
AMRAP 18:
5 Wall Walks
15 Calorie Assault Bike
25 Air Squats
35 Double Unders
Retired U.S. Army Specialist Justin Mooers, was a Swampscott native and graduate of Swampscott High School in 1999. He was a member of the Varsity football, basketball, and baseball teams. He joined the Army in 2002 but he was severely injured on April 16, 2003 in Germany when he was struck by a live wire after climbing on top of a train to check something, on their way to Iraq. Justin, died three times on the flight back to the United States, and his injuries were extensive as he lost his leg and was burned over 65% of his body. In the 13 months after the accident, he underwent 22 surgeries. He battled both physically and mentally over the next 5 years….this man was a true warrior with an unbreakable spirit. In June 2008, he died of a heart attack at his home with his daughter sleeping on his chest. He left behind his wife Jessica, their 20-month old daughter Bailey, and their second daughter Quinn who would be born in October that year. Justin’s parents, Karen and Michael Barbuzzi, and lifelong Swampscott residents, live at the top of Burpee Road less than a mile from The Swamp. Donations can be made to The Justin Mooers Scholarship Fund, c/o The Barbuzzi Family, 116 Windsor Ave., Swampscott MA 01907. If you have the means to do so, please consider donating to this fund as we start the annual Veteran’s Day process of honoring this truly special local hero that should never be forgotten. Our Governor Charlie Baker wrote an incredible article about Justin on Veteran’s Day in 2009. If you have not already read it, please take five minutes to read it HERE.
“Justin“
Teams of 3
3 Rounds:
Round 1) Partner A = 2008m Row
- Max TTB
Round 2) Partner B = 2008m Row
- Max KBS (53,35)
Round 3) Partner C = 2008m Row
- Max Burpee Box Jump Overs (20”)
* THERE WILL BE A 45/35 PLATE HOLD THROUGHOUT THE ENTIRE WORKOUT *
** One athlete will be rowing while one athlete performs the plate hold and one athlete performs the max reps. Athletes performing the plate hold and max reps may switch at any point but each athlete will complete the 2008m row in full.
A) Shoulder To Overhead Complex
In 15 Minutes Establish a Heavy Complex Of:
2 Strict Press + 2 Push Press + 2 Push Jerks
- THEN -
B) “ Sunday Funday ”
3 Rounds of:
2 Minutes Max Weighted Step Overs (24/20, 2x 50/35)
2 Minutes Max Shoulder To Overhead (115,85)
* Each 2:00 Window has a 50 Double Under Buy-In *
* * Rest 1 Minute Between Full Rounds *
” SWEAT ”
3 Rounds of:
2 Minutes Max DB Ground To Overhead
2 Minutes Abmat Sit-Ups
2 Minutes Weighted Step-Overs
2 Minutes Max HR Push-Ups
* Rest 2 Minutes Between Full Rounds *
“ Four Square ”
Teams of 3
AMRAP 25:
A) 7 Burpees
B) 7 Deadlifts (205,145)
C) 7 Calorie Assault Bike
* SWEAT will substitute KB Deadlifts *
Each athlete will start at a station, each athlete will rotate once all athletes have completed their 7 reps.
“ CrossFit Open 20.5 ”
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
Read More“ Tea Party ” (ALL CLASSES)
3 Rounds of
In A 6 Minute Window:
500m Row
12 Burpees
Max Reps of Athletes Choice Movement
* Rest 3:00 After Each Round *
Athletes will be able to choose what movements they would like to complete for reps within the 6 Minute window. This can be used as an opportunity to develop a skill, prep for any Open 20.5 Guesses, or perform a movement you have not done in a while.
“ Gilbert Grape ” (All Classes)
AMRAP 18:
30 Wallballs (20,14)
90 Double Unders
30 DB Snatches (50,35)
* Rest 1:00 After Each Completed Round *
- THEN -
Coaches Choice Buy-Out
