"BFF" Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 Wreck Bag Over Shoulder (70/50) #bff #WOD #amrap #wallballs #kettlebell #kettlebellswings #row #wreckbag

"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

Back Squat 3 sets of 5 "Freddy Krueger" 21-15-9: Kettlebell Swings (70/53) Burpees Notes: Starting the week off with a two part workout. Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well. In part 2, we’ll get after a CompTrain Class benchmark workout in “Freddy Krueger.” The goal here is

"Full Count" 30-25-20-15-10: Kettlebell Swings (53/35) After Each Set: 14/10 Calorie Row 200 Meter WB Run (24/20) Scale Options: KB - Russian Swings 200 M Run w/o WB MetCon Edition 20-15-10-5-5 Russian Swings 400 M Run after each round Beginner Scale Scale MetCon to 200 M Run (WB optional) Notes: In this triplet workout, athletes will choose a kettlebell that they could swing overhead for 30+ repetitions unbroken when fresh. Within the workout, looking to complet

"Dirty Thirty" For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Subs C2B: Pull-up, Jumping C2B KB Swing: Russian T2B: Hanging Knee, Knee is Chest, Sit-up DU: 60 Singles L1 Sub 20 Reps Box Step Up Ring Rows Russian KB Swing Goblet Squat Sit-Up Push Press Deadlift Wall Ball Burpee S

*COACH PICKS THE TEAMS* “One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) L1 Sub Movements: Russian KB Swings Box Step Overs Notes: At the beginning of the workout, likely until the finish of the of 9’s, these rounds will pass by fairly quickly. Athletes can

“Kelen Helly” 1 Round of Kelly, 2 Rounds of Helen, 1 Round of Kelly For Time: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) L1 Sub 200 M Runs Sub Russian KB Swings Sub Box Step Ups Sub Jumping Pull-Ups or Ring Rows Notes: Combining two CrossFit benchmark workouts today with rounds of “Kelly” and

“Chiquitas” 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Plate Carry (45/25) 5-10-15 Kettlebell Swings (70/53) Toes to Bar L2 Scale 20/14 Med Ball carry L1 Sub knee raises or sit-ups Sub 800m or 400m med ball carry Notes: Challenge yourself on the KB weight today, but something you can do unbroken for 15-10-5 reps. If you don't have toes to bar, try and find a scale you can do on the bar if possible. The run is challenging carrying a heavy object.

A) "Ring the Bell" 27-21-15-9 RX Russian Swings (70/56) Burpee 400 m Run L1 21-15-9 Sub 200 m Run B) ROMWOD #WOD #Ringthebell #RussianSwings #kb #kettlebell #burpee #run

A) Deadlift (10 Min Cap) RX 5x3 @ 70% L2 3x5 B) 15-13-11-9-7-6-3-1 Burpee Box Jump Russian KB Swing (70/53) Notes: Lateral burpees are fine. Go fast and unbroken. #WOD #Deadlift #Burpee #burpeeboxjump #kb #kettlebell #kbswings #russiankbswings