"12 Days of CrossFit" For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Row Notes: The workout flows as follows: 1 Thruster 2 Hang Power Cleans, 1 Thruster 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster 4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster … We’ll cont

"Sore Eyes” AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row Scale Options 12 Reps Power Snatch - Hang Power Snatch Box Jump - Box Step MetCon Edition 20 MB Front Squat 20 Plate Jumps (plate on ground, feet on either side, jump feet on and off for 1 rep) 20 MB Push Press 200 M Run Notes: Five movements is this longer AMRAP workout. The barbell and medicine ball weight is designed to be light

"Christine" *BENCHMARK WOD* 3 Rounds For Time •Row 500m •12 Deadlifts (bodyweight) •21 Box Jumps (24''/20'') Scale Options: DL - 60% Bodyweight Box - 14 Jumps or 21 Step-ups MetCon Edition 500 M Row (400 M Run) 20 KB Deadlifts 30 Box Jumps Beginners 500 M Row / 400 M Run 12 KB DL 12 Box Step Ups Notes: “Christine” is a CrossFit benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed load

“The Good Life" 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20) L1 8 Burpees 14 Box Step ups Notes: Simple, but effective bodyweight triplet workout today. The burpees are regular burpees, only requiring a small jump and clap overhead. With regular box jumps as well, athletes will stand all the way to full extension to finish out the reps. There are a few options today if there are more people than rowers. The first would be to run two heats, each running about 15 min

“Country Mile” For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80) L2 800m Run 40 WB 30 Box Jump 20 Burpee 10 Power Snatch L1 400m Run 25 WB 20 Box Step 20 Burpee 10 Hang Muscle Snatch Notes: Moving through these movements in order, let’s start with the run. Beginning the workout fresh, it will be tempting to come out fast here. In order to preserve energy for all the workout that will occur inside, we can aim

“Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) L1 15-9-6 Deadlift Box Step Up Notes: With a heavier weight and a front loaded workout, the first two rounds are all about preserving manageable sets on the deadlifts. Breaking the bigger sets down into smaller goals will better allow athletes to maintain similar work to rest later on. There are a few ways to attack this. The simplest math would be to go three sets (7-7-7) for the set of 21. The othe

“Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) L2 Sub 200m Run OR 20 BxJ/Wall Balls L1 200 M Run 15 Box Step Ups 15 MB Squats Notes: On Thursday in “Caitlin” we talked about every world record being set with negative splits. This mindset carries over into today. It’s not about the first round, or even the second round. This workout is about being to maintain or improve upon what you did in round 1 and 2 during rounds 3-5. Findin

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups L2 1 Round Kelly 1 Round Helen 1 Round Kelly L1 1 Round Each Sub 20/20 Box Step ups and Wall Balls Sub Ring Rows for Pull Ups Sub Russian KB Swings Sub 200 M Run for 400 Notes: If you’ve ever done the CrossFit Benchmark workout “Kelly

“Marathon Monday” 2 Rounds For Time: 400 Meter Run 26 Hand Release Push-ups 400 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 Sit-ups 400 Meter Run 26 Deadlifts (75/55) 400 Meter Run 26 Air Squats 400 Meter Run 26 Box Jumps (24/20) L2 200 M Run Russian KB Swings L1 200 M Run 18 Reps on movements Notes: With the majority of time spent running, we can focus our pacing efforts here. With the other work inside the gym included, athletes can run each 4

“Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run L2 Sub 21-15-9-6 L1 Sub 100 m run Sub MB Squats Sub Box Step Ups Sub 15-9-6-3 Notes: With a descending rep scheme, this is a heavily front loaded workout. The rounds of 27 and 21 has double the reps o