Warmup
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Overhead Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Snatch
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
3 rounds:
• 10 GHD Sit-ups
• 10 GHD Hip Extensions

Conditioning
10 min AMRAP of 2-4-6-8-10… reps of:
• Power Snatches 95/65#
• Box Jumps 24/20”
• Burpees

Perform 2 reps of each movement, then 4 reps of each, then 6 reps, and continue +2 rep pattern for each round thereafter until time is up. Score is total number of reps.

Warmup
• 20 PVC Passthroughs

2 rounds:
• 300 m Row
• 5 Push-ups
• 10 Dumbbell Push Press 20/10#
• 15 Air Squats

Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
6 rounds of:
• 20 sec Handstand Hold against Wall
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest

Conditioning
5 rounds for max reps:
• 2 min: 20 Wallballs 20/14# then max Double Unders
• 1 min Rest

Score is total number of double unders.

Warmup
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 20 Jacking Jacks
• 20 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 10 Barbell Thrusters 45/35#

Strength
Front Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Clean & Jerk
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
21 – 15 – 9 reps of:
• Russian Med Ball Twists 20/14#
• Evil Wheels

Conditioning
4 rounds for time:
• 400 m Run
• 15 Hang Power Cleans 135/95#
• 10 One-arm KB Thruster 53/35#

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

Strength
7 rounds for max weight:
• 1 Thruster
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

No rack. Each round is continuous from 1 thruster to 1 push press to 1 push jerk to 1 split jerk. Work your way up in weight. Try to find max weight to complete a round.

Conditioning
For time:
• 30 cal Row
• 30 Dips
• 30 Push-ups
• 20 cal Row
• 20 Dips
• 20 Push-ups
• 10 cal Row
• 10 Dips
• 10 Push-ups

Warmup
• 500 m Row

2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
• 10-30 sec Handstand Hold

Then,
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Conditioning
CrossFit Open 15.2 (14.2 repeat)
Every 3 min, as long as possible:

From 0:00-3:00
2 rounds of:
• 10 Overhead Squats 95/65#
• 10 Chest-to-Bar Pull-ups

From 3:00-6:00
2 rounds of:
• 12 Overhead Squats 95/65#
• 12 Chest-to-Bar Pull-ups

From 6:00-9:00
2 rounds of:
• 14 Overhead Squats 95/65#
• 14 Chest-to-Bar Pull-ups

Etc., following same pattern until you fail to complete both rounds.

Warmup
• 300 m Row
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 sec Standing Toe Touch Hold
• 20 Air Squats

Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Core
3 rounds of:
• 20 sec L-sit
• 20 GHD Sit-ups

Conditioning
3 rounds for max reps:
• 1 min Box Jump Overs 24/20”
• 1 min Kettlebell Swings 53/35#
• 1 min Dumbbell Jumping Lunges 25/15# DBs
• 1 min Rest

Warmup
• 20 cal Air Bike

3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks

Then,
• 20 PVC Passthroughs
• 20 Air Squats
• 20 Dumbbell Thrusters 25s/15s#
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
• 20 Rolling V Ups

Conditioning
For time:
• 30 Wallballs 20/14#
• 30 Chest-to-Bar Pull-ups
• 30 Thrusters 95/65#
• 30 Chest-to-Bar Pull-ups
• 30 Wallballs 20/14#

Warmup
• 400 m Run
• 20 Walking Lunges
• 15 PVC Passthroughs
• 10 Cossack Side Lunges

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
6 rounds of:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

Conditioning
15 min AMRAP:
• 21 cal Row
• 15 Overhead Squats 95/65#
• 9 Burpees

Warmup
• 20 cal Air Bike
• 20 PVC Passthroughs

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Strength
Back Squat
• 50 reps @ BW/75% BW

BW = bodyweight. Men squat BW loaded onto the bar; women squat 75% of BW. Break up reps however you’d like. Goal is to get the biggest set. Rest as needed.

Conditioning
5 rounds for time:
• 10 Handstand Push-ups
• 20 Medicine Ball Cleans 20/14#
• 30 Double Unders
• 400 m Run

Warmup
• 300 m Row

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Wrist Stretch Palms Down
• 30 sec Wrist Stretch Palms Up

Then,
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs
• 20 Air Squats

Strength
Clean & Jerk (15.1a prep)
• 5 reps @50-60% of 1RM
• 3 reps @60-70% of 1RM
• 1 rep @70-80% of 1RM
• 1 rep @80-90% of 1RM

Conditioning
CrossFit Open 15.1
9 min AMRAP:
• 15 Toes-to-bar
• 10 Deadlifts 115/75#
• 5 Snatch 115/75#

CrossFit Open 15.1a
6 min:
• 1 rep max Clean & Jerk

Warmup
• 50 Double Unders

3 rounds of:
• 10 Air Squats
• 10 Dumbbell Push Press 25/15#
• 10 Push-ups

• 50 Double Unders
• 30 Arm Circles / Arm Hugs

Strength
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
4 rounds:
• 10 Toes-to-bar
• 10 GHD Sit-ups

Conditioning
8 min AMRAP:
• 3 Kettlebell Swings 53/35#
• 3 Pull-ups
• 6 Kettlebell Swings
• 6 Pull-ups
• 9 Kettlebell Swings
• 9 Pull-ups
Continue the pattern until time is up.

Warmup
• 20 cal Air Bike
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Wrist Stretch Palms Down Fingers Back
• 30 sec Wrist Stretch Palms Up Fingers Back

Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
6 rounds:
• 30 sec Handstand Hold
• 20 Hollow Rocks

Conditioning
12 min AMRAP:
• 300 m Row
• 15 Front Squats 95/65#
• 10 Bar-facing Burpees

Warmup
• 300 m Row
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM

Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
For time:
• 21 Box Jumps 20”
• 21 Deadlifts 135/95#
• 15 Box Jumps 24”
• 15 Deadlifts 185/135#
• 9 Box Jumps 30”
• 9 Deadlifts 225/155#

Then:
10-20-30-40-50-40-30-20-10 reps for time:
• Unbroken Double Unders

NOTE: Perform 10 unbroken double unders, stop, reset, then 20 unbroken, stop, reset, and so on. If you trip up during a set, the count goes back to zero for that set and it must be completed unbroken in order to move onto the next set. Rest in between sets as needed.

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
CrossFit Football Total
• 1 rep max Power Clean
• 1 rep max Back Squat
• 1 rep max Bench Press
• 1 rep max Deadlift

NOTES: After warm-ups, make 3 attempts at each lift in the specified order. Score = Sum of all lifts in pounds.

Testing
For time:
• 1,000 m Row

Conditioning
5 rounds for time:
• 400 m Run
• 20 AbMat Sit-ups
• 10 Wallballs 20/14#

Warmup
• 10 m Bear Crawl
• 10 m Bear Crawl Backwards
• 10 m Lunge
• 10 m Lunge Backwards
• 300 cal Row
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
3 rounds of:
• 20 steps Seal / Plank Walk
• 20 MedBall Russian Twists 20/14#

Conditioning
For time:
• 50 Double Unders
• 40 Air Squats
• 30 Kettlebell Swings 53/35#
• 20 Cleans 135/95#
• 10 Ring Muscle Ups
• 20 Cleans 135/95#
• 30 Kettlebell Swings 53/35#
• 40 Air Squats
• 50 Double Unders

Warmup
• 20 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Lunges
• 10 PVC Overhead Squats

Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
3 rounds of:
• 10 Sit-up to Pike
• 20 sec Plank Hold

Conditioning
5 min AMRAP:
• 5 Hang Power Snatch 95/65#
• 5 Overhead Squat 95/65#
• 5 Burpee Box Jump 24/20”

3 min Rest

12-9-6-3 reps for time:
• Sumo Deadlift 225/155#
• Box Jump 30/24”

Warmup
4 rounds:
• 25 Double Unders
• 5 Man Makers 20/10# DBs

Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
• 3 min Hanging L-Sit Hold

Take as many attempts as needed to add up to a total of 3 minutes.

Conditioning
5 rounds for time:
• 5 Ring Dips
• 10 Toes-to-bar
• 15 Push-ups

Warmup
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 5 Burpees
• 10 Jumping Jacks
• 15 Kettbell Thrusters 35/18#

Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Testing
• Max Unbroken Strict Pull-ups

Core
• Tabata Hollow Rocks

Conditioning
21-15-9 reps/calories for time:
• Row
• Thrusters 95/65#
• Pull-ups
• Wallballs 20/14#

HAPPY VALENTINE’S DAY!

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
10 min EMOM:
• 1 Power Snatch

10 min EMOM:
• 1 Power Clean

Increase weight until you find the heaviest 1 rep.

Testing
“Annie”
50-40-30-20-10 reps for time:
• Double Unders
• Sit-ups

Conditioning
14 min AMRAP:
• 2 Power Cleans 135/95#
• 14 Walking Lunges 50/35# DBs

Warmup
• 300 m Row
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 Standing Toe Touches
• 20 Legs Swings (each leg)
• 10 Inch Worms

Strength
Deadlift (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean Grip Pulls (deload)
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Snatch Grip Pulls (deload)
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Core
• 50 GHD Situps 25/10#
• 50 GHD Hip Extensions 25/10#

NOTES: Perform each exercise while holding a 25/10# plate. Break up reps as needed.

Conditioning
5 rounds for time:
• 10 Deadlifts 225/155#
• 100 m Run
• 10 Kettlebell Swings 70/53#
• 100 m Run