"Cover Girl" AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65) In Time Remaining: Max Rounds "Cindy" L2 100M Run or 7 OHS L1 100 M Run 10 MB Front Squat *Cindy's = 5 Ring Row, 10 Box Push-up, 15 Air Squat Notes: This workout begins with a longer buy-in than usual, with this one spanning 5 rounds. After running 200 meters, athletes will complete 10 overhead squats. This should be a weight that athletes are capable of completing 21+ repetitions unbroke

"Wrecking Crew" Teams of 2 5 Rounds (25 Minute Cap): 100 Meter KB Run (35/26) 200 Meter Run 40/30 Calorie Row Partner 1 runs 100 meters with KettleBells, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired. L1 100 M MB Run 200 M Run 30/20 Cal Row Notes: Looking to bring the intensity in this “You go, I go” style workout. Partner 1 will start by running 100 meters with the Kettlebell or similar weighted object. When

"Overalls" AMRAP 20: 15 Power Snatches (75/55) 200 Meter Run 15 Thrusters (75/55) 200 Meter Run 15 Clean and Jerks (75/55) 200 Meter Run Scale Options Decrease reps to 10 Muscle snatches / Push Press for barbell movements Notes: When programming class workouts, there are three weight or difficulty categories for every movement. These three categories are light, sweet spot, and heavy. We spend most of the time working with the “sweet spot” weights. Think benchmark

"Team Cement Mixer" Teams of 2 10 Rounds Total (5 Each): 400 Meter Run 12 Toes to Bar L2 Scale Options 400M - 200 M Run T2B - Sit Ups, Knees to Elbows, knee raises Notes: In this team twist on a CompTrain Class benchmark workout, athletes will switch out after completing full rounds. Athlete 1 will complete the full 400 meter run and 12 toes to bar before passing off to Athlete 2. Teams will complete 10 rounds total, or 5 each. Each effort today is meant to be fast an

"Knuckle Sandwich" For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run Notes: Simple but effective running and weightlifting workout today. Athletes will run total of 1 mile and choose a weight on the barbell that they could complete 5-7 repetitions unbroken when fresh. Within the workout, these are meant to be challenging singles, but still a load that athletes can move well with. #WOD #knucklesandwich #run #powerclean

"Bar Keeper" (Part 1) AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Row Rest 5 Minutes "Bar Keeper" (Part 2) AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Row Rest 5 Minutes "Bar Keeper" (Part 3) AMRAP 5: Buy-In: 400 Meter Run Followed By… 9 Pull-ups 9/6 Calorie Row Notes: Three short AMRAPs today, all beginning with a 400 meter run buy-in. This only happens once, with the scored portion of each 5-mi

"Tiger Blood" 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run Notes: In this fast-paced, simple couplet workout, athletes will choose a weight on the barbell that they could complete 10-12 repetitions unbroken when fresh. This is likely the same weight they would use for the CrossFit benchmark workout “Grace”. “Tiger Blood” is designed to be completed in under 10 minutes. Choosing the right weight on the barbell, one that allows for small sets or quick singles, is impor

"Down & Out" 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs. Notes: Athletes will work through this descending rep workout in order, completing a 200 meter run following each round. There are a total of 5 runs, with the workout ending on a run. The weights and variations used on the pull-ups and wallballs should be something that athletes could complete 21+ repetitions unbroken when fresh. With 75 reps total on each mo

“Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run L1 Sub Med Ball Power Cleans or Hang Power Cleans with a bar Notes: Inside this triplet workout, we’re looking for a power clean weight that athletes could complete 15+ unbroken repetitions when fresh. This is a moderate load that athletes could hold onto unbroken for every round. If these have to be singles, the bar is too heavy. The full 200 meter run must be completed to count towards today’s

"Run Wild" 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) L2 Sub Hang Power Snatches L1 400 M Run 15 Hang Power Snatches (MB or Bar) Notes: In this simple couplet workout, athletes will choose a light barbell weight that they could cycle for 21+ unbroken repetitions when fresh. Athletes with goals of competing in the sport of CrossFit can complete these as hang squat snatches. Athletes with goals that center in things outside the gym can complete these as h