Warmup
• 500 m Row
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 20 PVC Good Mornings
• 20 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

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

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

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

Core
8 min EMOM:
• 10 Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
Fallen Hero Friday: Honoring Sham

7 Rounds for time of:
• 11 body-weight Deadlifts
• 100 m Sprint

Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm

Strength
Back Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
3 Rounds of:
• 20 steps Seal / Plank Walk
• 10 Evil Wheels

Conditioning
3 Rounds for reps:
• 1 min Max Back Squat 95/65#
• 1 min Max Hang Clean 95/65#
• 3 min 400 m Run

– Rest in remaining time after run.
– Rd 1 starts at 0:00. Rd 2 starts at 5:00. Rd 3 starts at 10:00.

Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Lunges
• 20 PVC Squats

Strength
Overhead Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Snatch
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
6 min of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest

Conditioning
5 Rounds for time:
• 20 cal Air-Bike / Row
• 10 DB Snatch 50/30#

Warmup
3 Rounds of:
• 30 Double Unders
• 15 Jumping Jacks

2 Rounds of:
• 10 DB Shoulder Press 20/10#
• 10 DB Bench Press 35/15#

Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
3 Rounds of:
• 20 Mountain Climbers
• 20 Weighted AbMat Sit-up 20/10#

Conditioning
15 min AMRAP:
• 5 Wall Ball Shots 20/14#
• 10 Push-ups
• 15 Pull-ups

Warmup
• 20 cal Air-Bike / Row

4 Rounds of:
• 5 Hand Release Push-ups
• 5 Kettle Bell Swings 53/35#
• 5 Wall Ball Shots 20/14#

Strength
Weightlifting Competition Simulation

Snatch
• 5 min Warmup
• 3 attempts to establish heaviest lift

Clean & Jerk
• 5 min Warmup
• 3 attempts to establish heaviest lift

Conditioning
CrossFit Baseline Test
For Time:
• 500 m Row
• 40 Air Squat
• 30 Ab Mat Situps
• 20 Push Ups
• 10 Pullups

Where do you rank?

Time Chart (men / women):
3:45 / 4:40 Elite
4:30 / 5:35 Pro
5:15 / 6:30 Expert
6:15 / 7:30 Collegiate
7:15 / 8:30 Intermediate
8:15 / 9:30 Novice
9:15 / 10:30 Beginner
10:00 / 11:00 Time Cap

3 Rounds:
• 100 m Sled Pulls as heavy as possible

Warmup
• 10 Burpees
• 12 Inch Worms
• 14 Duck Walk Steps
• 16 PVC Jumping Squats
• 18 PVC Passthroughs
• 20 Leg Swings

Strength
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
• 20 Turkish Get-ups 53/35#

Conditioning
Fallen Hero Friday: Honoring Santora

3 Rounds for max reps of:
• 1 min Squat Cleans 155#
• 1 min Shuttle Sprints (20′ fwd + 20′ bwd = 1 rep)
• 1 min Deadlifts 245#
• 1 min Burpees
• 1 min Jerks 155#
• 1 min Rest

Warmup
• 300 m Row
• 30 Good Mornings 45/35# bar
• 30 Deadlifts 45/35# bar
• 30 Bent Over Rows 45/35# bar

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

Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM

Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM

Core
3 Rounds of:
• 20 GHD / Roman Chair Sit-ups
• 20 Good Mornings 95/65#

Conditioning
For time:
• 50 Kettle Bell Swings 53/35#
• 40 Box Jump 24/20”
• 30 DB Push Press 45/30#
• 20 Toes To Bar
• 100 m Sprint
• 20 Toes to Bar
• 30 DB Push Press 45/30#
• 40 Box Jump 24/20”
• 50 Kettle Bell Swings

Warmup
• 200 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Knee Skips
• 10 m High Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right

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

Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
4 Rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

Conditioning
4 Rounds for time:
• 400 m Row
• 10 Ball Slams 50/30#
• 1 Rope Climb 15’

Warmup
4 min EMOM:
• Even min: Jumping Jacks
• Odd min: Jump Rope (singles)

• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Overhead Squats

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
40 – 30 – 20 – 10 seconds / reps of:
• Front Leaning Rest on Rings
• Lying Leg Raises

Conditioning
5 min AMRAP of:
• 12 Snatches 95/65#
• 12 Burpees

2 min Rest

5 min AMRAP of:
• 12 Thrusters 95/65#
• 12 Pull-ups

Warmup
• 100 Double Unders
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Spiderman Lunges

Strength
10 min to establish heaviest:
Snatch Complex
• 1 Power Snatch
• 2 Hang Snatches
• 3 Overhead Squats

10 min to establish heaviest:
Clean & Jerk Complex
• 1 Squat Clean
• 2 Hang Cleans
• 3 Shoulder-to-Overhead

Conditioning
21 – 15 – 9 reps/cals for time:
• Back Squat BW#
• Row

5 min Rest

21 – 15 – 9 reps for time:
• Deadlift BW#
• Lateral Bar Hops

5 min Rest

21 – 15 – 9 reps for time:
• Heavy Jump Rope Swings
• Burpees

Warmup
• 20 cal Air-Bike / Row

3 Rounds of:
• 5 Deficit Push-ups
• 7 DB Press 20/15#
• 9 Jumping Jacks

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
3 Rounds of:
• 10 Toes-to-Bar
• 15 Mountain Climbers (L+R=1)
• 20 AbMat Sit-ups

Conditioning
Fallen Hero Friday: Honoring Tyler

5 Rounds for time:
• 7 Muscle-ups
• 21 Sumo-deadlift High-pull 95/65#

Warmup
• 400 m Run
• 40 Jumping Jacks
• 20 PVC Thrusters
• 10 Scorpions
• 10 Lying Up & Overs

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
6 min of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest

Conditioning
5 Rounds for time:
• 30 Box Step Ups 20” 50/40# DBs
• 15 cal Air-Bike

Warmup
• 10 cal Air-Bike / Row
• 10 m High Kicks
• 10 m High Knees

3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

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

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

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

Core
3 Rounds of:
• 20 steps Plank Walk
• 10 Evil Wheels

Conditioning
20 min AMRAP:
• 20 m Handstand Walk
• 20 Pull-ups
• 20 Kettlebell Swings 53/35#
• 20 cal Row

Warmup
• 300 m Row

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

2 Rounds w/ empty barbell:
• 10 Good Mornings
• 10 Lunges

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
2 Rounds of:
• 100 Flutter Kicks (left + right = 1)
• 20 MedBall Russian Twists 20/14#

Conditioning
For time:
• 10 Wall Ball Shots 20/14# 10’/9’
• 400 m Run
• 15 Wall Ball Shots
• 300 m Run
• 20 Wall Ball Shots
• 200 m Run
• 25 Wall Ball Shots
• 100 m Run
• 30 Wall Ball Shots

HAPPY HALLOWEEN!

Warmup
• 15 cal Air-Bike
• 15 PVC Overhead Squats
• 15 PVC Passthroughs

3 Rounds of:
• 1 min Wall Squat Hold
• 1 min Slant Board / Calf Stretch

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 L Seat Hold on Rings
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest

Conditioning
“11.1 Open Workout”
10 min AMRAP of:
• 30 Double Unders
• 15 Power Snatches 75/55#

* Focus more on consistent, proper form rather than speed.

Warmup
• 20 m High Knees
• 20 m Butt Kicks
• 20 m Karaoke
• 40 m Sprint (4 x 10 m shuttle)

• 20 PVC Passthroughs
• 20 PVC Shoulder Press
• 20 PVC Around the Worlds

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
3 Rounds of:
• 15 Hollow Rocks
• :30 Plank Hold

Conditioning
8 Rounds for max reps of:
• :15 max Chest-to-bar Pull-ups
• :15 Rest
• :15 max Bench Press 135/95#
• :15 Rest
• :15 max Supine Ring Rows
• :15 Rest
• :15 max Push ups
• :15 Rest

Warmup
• 300 m Row
• 20 Jumping Jacks

3 Rounds w/ empty barbell of:
• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Jerks

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
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
• Hanging Knee to Elbow
• DB Overhead Sit-up 20/10#

Conditioning
4 rounds for time:
• 15 Dumbbell Thrusters 30/20#
• 15 Ball Slams 40/30#
• 15 Burpees

Cash Out: 400 m Run

Warmup
• 30 PVC Passthroughs
2 Rounds of:
• 200 m Run
• 10 Dumbbell Deadlifts 30/20#
• 5 Burpees

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
6 rounds of:
• :10 GHD Sit-up Hold
• 10 GHD Sit-ups
* If no GHD machine, use decline bench or simulate with AbMat situp, feet anchored with weight.

Conditioning
5 min EMOM:
• 9 Deadlifts 225/155#
• 9 Handstand Push-ups

10 min Alternating EMOM:
• Even min: Max calorie Row
• Odd min: Rest

Score = Total calories from Row

Warmup
• 400 m Run
• 100 m Run Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Karaoke
• 10 Scorpions
• 10 Lying Up & Overs
• 30 Passthroughs

Core
2 Rounds of:
• 15 Sit-up to Pike
• 15 Sit-up to Straddle
• 1 min Wall Squat Hold

Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work

Conditioning
21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:
• Air-Bike cal
• Lunges 95/75#
• Double Unders

* Finish each round with a 100 m sled pull

Warmup
• 200 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 10 m High Kicks
• 10 m Sprint Backwards
• 30 PVC Passthroughs

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 Walk
• 10 Evil Wheels

Conditioning
“14.4 Open Workout” – 14 min AMRAP of:
• 60 cal Row
• 50 Toes-to-bars
• 40 Wall Ball Shots 20/14#
• 30 Cleans 135/95#
• 20 Muscle-ups