“Dead Broke” AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Row Immediately Into… 8 Deadlifts (225/155) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Calorie Row Immediately Into… 4 Deadlifts (245/165) 8 Box Jump Overs (24/20) #WOD #deadbroke #calrow #row #deadlifts #boxjumpovers #amrap

"Double Play" AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders Notes: ## BARBELL * Let’s use one barbell today unless overhead movements are drastically different from cleans * Power Snatch or Overhead Squats will be the limiting factor * Should be able to complete 20+ overhead squats when fresh * Snatches likely singles within the workout * Overhead squats and cleans ideally completed

"Escape from Wonderland" 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row Notes: ### GENERAL * Simple, unweighted triplet workout ### DOUBLE UNDERS * Looking for a variation we can complete in 1-2 sets when fresh and within 2-3 sets during the workout ### LOGISTICS * Stagger by 2 minutes if short on rowers ### THE WHY The shoulders are one of the most commonly injured parts of the body, as they are one of the least stable joints we have. With this infor

"Waterproof" For Time: 21 - 15 - 9 Row Calories (Women: 15-10-5) Front Squats (95/65) 15 - 12 - 9 Toes to Bar Hang Squat Cleans (95/65) 12 - 9 - 6 Burpees over Bar Thrusters (95/65) Notes: ### GENERAL * Three separate couplets, with decreasing rep scheme and increasing difficulty on the squatting movement * Go right from one couplet to the next with no rest between ### ROW * Women will row 15-10-5 calories ### SQUATTING MOVEMENTS * Choose one weight based on t

"Mumbo Jumbo" Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/70 Calorie Row 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 100/70 Calorie Row 1 Round: 30 Deadlifts (175/125) 30 Hang Power Cleans (175/125) 30 Push Jerks (175/125) Notes: ### GENERAL * Complete all 3 rounds on the barbell before moving to the bike * Teams will break up reps how t

"Twenty Something" AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row Notes: ### GENERAL * Looking to move for all 20 minutes today * Choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward ### OVERHEAD SQUATS * Choose a weight you are capable of completing 25+ reps unbroken when fresh * Ideally finished in no more than 3 sets within the workout ### BOX

"Sole Cycle" AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Row Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15 Calorie Row Rest 5 Minutes AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (115/85) 21/15 Calorie Row Notes: ### GENERAL DESCRIPTION * The weight decreases, but the reps stay the same across the intervals * Goal is not to sprint necessarily, rather move with a purpose for all 5 minut

"Over Easy" For Time: 50/35 Calorie Row Directly Into… 3 Rounds: 21 Chest to Bar Pull-ups 15 Overhead Squats (115/80) 9 Power Clean and Jerks (115/80) Notes: The row is the buy-in (only happening once) to the three round triplet workout. The pull-up variation should be something that athletes could complete in 2 sets when fresh. Those with goals in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside the gym can complete chin over

"Wet Floor" In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20) Notes: Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight. This should be something that athletes could complete 25+ reps unbroken when fresh. For a team of 1 guy and 1 girl, complete 40 calories. If short on rowers, stagger by 3 minutes. ## THE WHY On the f

"Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Row 20 Lateral Barbell Burpees 15 Deadlifts (245/165) Notes: In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no