"Life Jacket" AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups Notes: In these short and fast five minute intervals, athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh. Those with goals of competing in the sport

"Bird Box" For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (135/95) 15 Rope Climbs 50 Power Snatches (115/80) 75 Box Jump Overs (24/20) 100/70 Calorie Row Notes: Teams of three will take on this chipper workout, splitting work as they so desire. Note that the weight decreases on the second round of power snatches. The first round weight should be something that athletes could complete 9+ unbroken snatches when fresh. The second round weight sh

Hang Squat Clean Build to Heavy Single "Top Down" For Time: 50 Burpees 40/30 Calorie Row 30 Hang Squat Cleans (115/80) Notes: The Hang Squat Clean is the focus of this two part workout. Athletes will build to a heavy single in part one and choose a weight in part two that they could complete 20+ repetitions unbroken when fresh. Within the workout, looking to get these done in 3-4 sets. These are standard burpees that require full extension, air under the feet, and a sma

"Girl Power" AMRAP 18: 21/15 Calorie Row 3 Rounds of "Cindy" 10 Power Snatches (115/80) Notes: With “Cindy” smack dab in the middle of “Girl Power”, we have a nice balance of cardio, bodyweight, and weightlifting movements. The weight on the barbell should be a load that athletes are capable of cycling at least 15 repetitions unbroken when fresh. These will likely be small sets or singles within the workout. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squa

"Road Rash" 5 Rounds (On the 5:00): 5 Dumbbell Hang Clean and Jerk (Left Arm) 5 Dumbbell Hang Clean and Jerk (Right Arm) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-ups 15/10 Calorie Row Notes: In this 5 round interval workout, rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00. Once athletes complete the rower calories, they will rest until the next 5 minute window begins. All athletes should have at least 90 seconds of rest between rounds. Ad

"Chain Reaction" 3 Rounds: 21/15 Calorie Row 21 Pull-ups Directly Into... 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80) Notes: One part no weights, one part weights. Athletes will complete all three rounds of bike and pull-ups before moving to all three rounds of the barbell work. In the first half of this workout, looking for athletes to choose a pull-up variation that they feel comfortable completing 21+ repetitions unbroken when fresh. In the second half

“Double Date” AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row Notes: The two barbell movement standout on paper in this higher skilled AMRAP. The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging that the other, choose the weight based off that one. In order to keep moving through the workout, looking for each round of double u

"Speed Bump" Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) 100/75 Calorie Row 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) 100/75 Calorie Row 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (135/95) 30 Toes to Bar 30 Thrusters (135/95) Notes: This Saturday team workout is for time, with a 30 minute time ca

"Fight Gone Bad" 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Notes: In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at

"Low Five" AMRAP 5: 30/21 Calorie Row 21 Power Snatches (95/65) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Power Snatches (115/80) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 9 Power Snatches (135/95) Max Lateral Barbell Burpees" Notes: "In these short 5 minute windows, the reps go down as weight goes up on the barbell. Looking for athletes to choose weights that they could complete 21, 1