"Bee's Knees" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Kettlebell Swings (53/35) 1 Minute Calorie Row 1 Minute Rest Notes: 3 minutes on with 1 minute rest between in this 5 round workout. Score at the end is total reps accumulated across the workout. Weight on the bell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh. If on the fence, we can err on the lighter side in order to keep things moving. Strength should n

"Air Walker" AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Rounds of "The Chief" 1 Round of "The Chief": 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Notes: In this longer AMRAP, looking for a weight on the barbell that athletes could cycle at least 15+ repetitions unbroken when fresh and a double under variation or rep count that allows athletes to complete the reps in just around one minute. The push-ups should be completed unbroken on each round of “The Chief”.

"Saving Grace" In Teams of 3 (30 Minute Cap) 3 Rounds: 75/50 Calorie Row 50 Toes to Bar In Time Remaining: 30 Clean and Jerks (95/65) 30 Clean and Jerks (115/80) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 30 Cleans and Jerks (205/145) Notes: In this Saturday team workout, athletes will either complete the work for time or see how far they can get before the 30 minute cap. The buy-in to the workout is the three rounds of b

Squat Clean Complex Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean "Clean Sheet" AMRAP 3: 9/6 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 5 Squat Cleans (135/95) Notes: The clean is the focus of this two part workout. The three positions used in the first part are the high hang (pockets), hang (inch above

"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

“Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Notes: In this new CompTrain Class benchmark workout, looking for athletes to choose a wallball and dumbbell weight that they could complete 21+ repetitions unbroken when fresh. Men will go to 10’ targets and women to 9’. Burpees are lateral over the rower, with no need to stand tall between repetitions. If short on rowers, stagger by 2-3 minute

“Spin Cycle” AMRAP 18: 3 Rope Climbs 20/14 Calorie Row 60 Double Unders Notes: Athletes will work through three movements in this longer AMRAP workout. The big movement that sticks out on paper is the rope climb. Adjustments to this station will be specific to the athlete. We can considering bringing down the reps or changing to variation to something that allows athletes to complete the work in around 1:30 or :30 seconds max per repetition. This will help prevent them on

“Dopamine” 5 Rounds, On the 5:00: 30/21 Calorie Row 30 Shuttle Sprints (10 Meters) Notes: In this five round workout, athletes will start rounds on the 0:00, 5:00, 10:00, 15:00, and 20:00 minute marks. If short on machines, stagger heats by two minutes. While we’ll record all times between rounds, the final score will be the slowest of the five intervals. The goal today is to have a fair amount of rest on each round. The minimum amount of rest we should have is 1 minute.

"Round Trip" 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round. Scale Options: Row - 200M Run DU's - 25 DU or 60 Singles Hang Power Cleans, stay at one weight MetCon: 200M Run 40 Singles 20 MB Cleans Notes: In this interval workout, rounds will begin on the 0:00 - 3:00 - 6:00 - 9:00 - 12:00 - 15:00. Combining conditioning with strength, athletes will look to bui

"Crash Course" AMRAP 15: 50 AbMat Sit-ups 40/30 Calorie Row 30 Chest to Bar Pull-ups 20 Plate Ground to Overhead (45/35) Scale Options: Row - 400 M Run C2B is for competitors - pullups, ring rows Plate G2O - Med Ball G2O MetCon: 30 Sit-Ups 20 Ring Rows 10 MB G2O 200 M Run Notes: In this AMRAP chipper, athletes will move through 4 different movements. If you have more people than rowers, stagger by 3-4 minutes. Athletes who have goals of competing in the sport