Time Ticker
AFFILIATE COMPETE (RX+)
Teams of 2 (Switch as desired)
3500/3200/2900m Row
400 Double Unders
480/450/420 Calorie Bike
FREEDOM (RX)
Teams of 2 (Switch as desired)
3000/2700/2400m Row
300 Double Unders
360/330/300 Calorie Bike
INDEPENDENCE
Teams of 2 (Switch as desired)
2500/2250/2000m Row
200 Double Unders
240/220/200 Calorie Bike
LIBERTY
Teams of 2
2000/1800/1600m Row
300 Single Unders
120/110/100 Calorie Bike
Target Time: 35:00-45:00
Time Cap: 55:00
CrossFit Games Open 13.5
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
13.5 Open Workout
AMRAP (For As Long As Possible)
3 Rounds
15 Thrusters (95/65)
15 Chest to Bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
(Scored by Rounds + Reps)
INDEPENDENCE:
13.5 Open Workout
AMRAP 4:00 (until failure)
3 Rounds
15 Thrusters (75/55)
15 Pull Ups
LIBERTY:
13.5 Open Workout
AMRAP 4:00 (until failure)
3 Rounds
10 Dumbbell Thrusters (light)
10 Ring Rows
CrossFit Games Division Standards can be viewed here:
games.crossfit.com/workouts/open/2013/5#workoutsTab5
Deadlift
Build up to a 1RM Deadlift
Good Shepherd
AFFILIATE COMPETE (RX+)
Every 2:00 (6 sets)
15 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Bench Press (50s/35s)
10 Box Jump Overs (24/20)
FREEDOM (RX):
Every 2:00 (6 sets)
12 Dumbbell Deadlifts (50s/35s)
12 Dumbbell Bench Press (50s/35s)
12 Box Jump Overs (20)
(Scored by time for each set)
INDEPENDENCE:
Every 2:00 (6 sets)
10 Dumbbell Deadlifts (35s/25s)
10 Dumbbell Bench Press (35s/25s)
10 Box Jump Overs (20)
LIBERTY:
Every 2:00 (6 sets)
8 Dumbbell Deadlifts (light)
8 Dumbbell Bench Press (light)
8 Box Step Ups (20/16)
Target Time:
1:10-1:25 per interval
Time Cap:
1:50 per interval
Power Snatch
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Set 5 -
3 Reps
Set 6 -
3 Reps
Set 7 -
3 Reps
Set 8 -
3 Reps
Every 1:00 (8:00)
3 Power Snatches (singles) @ RPE 6
King of Kings
AFFILIATE COMPETE (RX+)
10-8-6-4-2
Wall Walks
75 Double Unders after each set
FREEDOM (RX):
10-8-6-4-2
Wall Walks
50 Double Unders after each set
(Scored by Time)
INDEPENDENCE:
8-6-4-2-1
Wall Walks
40 Double Unders after each set
LIBERTY:
10-8-6-4-2
Inchworms
40 Single Unders after each set
Target Time: 7:00-9:00
Time Cap: 15:00
Shoulder Press
Build up to a 1RM Shoulder Press
Light of the World
AFFILIATE COMPETE (RX+)
Every 1:00 (20:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-sec Max Burpee Over Rower
FREEDOM (RX):
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Burpee Over Rower
(Scored by two total sets of Calories/Reps)
INDEPENDENCE:
No Change to Workout
LIBERTY:
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Up Downs
Target Reps:
10-12 calories per row interval
8-12 burpees per burpee interval
Minimum Reps:
8-10 calories per row interval
6-8 burpees per burpee interval
Back Squat
Build up to a 1RM Back Squat
Son of God
AFFILIATE COMPETE (RX+)
3 Rounds
30/24 Calorie Air Bike
30 Wall Balls (20/14)
30 GHDs
FREEDOM (RX):
3 Rounds
25/20 Calorie Air Bike
25 Wall Balls (20/14)
25 GHDs (or V-Ups)
(Scored by Time)
INDEPENDENCE:
3 Rounds
20/16 Calorie Air Bike
25 Wall Balls (14/10)
20 GHDs (or V-Ups)
LIBERTY:
3 Rounds
15/12 Calorie Air Bike
15 Wall Ball Thrusters (light)
15 Sit Ups
Target Time: 12:00-14:00
Time Cap: 18:00
Open Gym
8-10am with Coach Matt!
Satur-Yay
Partners
Switch as needed until
4 miles on the bike are complete
4 minute hang from the rig is complete
4 minute wall sit is complete
Switch every full round until the following is complete
20 rounds of
8/5 calorie row
4 burpee over rower
Switch every :30 until
100 sumo deadlift high pulls are complete 45/65
100 push press are complete 45/65
100 ski calories are complete
50 minute cap
Indy 45/35
Liberty - light
Ring in the New Year
AFFILIATE COMPETE (RX+)
5 Wall Walks
20 GHD's
20 Hang Dumbbell Power Snatch (50/35)
20 Double Dumbbell Front Rack Lunges (50s/35s)
-rest 2:00-
7 Wall Walks
28 GHD's
28 Hang Dumbbell Power Snatch (50/35)
28 Double Dumbbell Front Rack Lunges (50s/35s)
-rest 2:00-
9 Wall Walks
36 GHD's
36 Hang Dumbbell Power Snatch (50/35)
36 Double Dumbbell Front Rack Lunges (50s/35s)
FREEDOM (RX):
5 Wall Walks
20 GHD's (Or V-Ups)
20 Hang Dumbbell Power Snatch (35/25)
20 Double Dumbbell Front Rack Lunges (35s/25s)
-rest 2:00-
7 Wall Walks
28 GHD's (Or V-Ups)
28 Hang Dumbbell Power Snatch (35/25)
28 Double Dumbbell Front Rack Lunges (35s/25s)
-rest 2:00-
9 Wall Walks
36 GHD's (Or V-Ups)
36 Hang Dumbbell Power Snatch (35/25)
36 Double Dumbbell Front Rack Lunges (35s/25s)
INDEPENDENCE:
5 Wall Walks
20 V-Ups
20 Hang Dumbbell Power Snatch (25/15)
20 Double Dumbbell Front Rack Lunges (25s/15s)
-rest 2:00-
7 Wall Walks
28 V-Ups
28 Hang Dumbbell Power Snatch (25/15)
28 Double Dumbbell Front Rack Lunges (25s/15s)
-rest 2:00-
9 Wall Walks
36 V-Ups
36 Hang Dumbbell Power Snatch (25/15)
36 Double Dumbbell Front Rack Lunges (25s/15s)
LIBERTY:
5 Inch Worms
20 Sit-Ups
20 Hang Dumbbell Power Snatch (light)
20 Air Squats
-rest 2:00-
7 Inch Worms
28 Sit-Ups
28 Hang Dumbbell Power Snatch (light)
28 Air Squats
-rest 2:00-
9 Inch Worms
36 Sit-Ups
36 Hang Dumbbell Power Snatch (light)
36 Air Squats
Target Time: 18:00-20:00
Time Cap: 22:00
Power Snatch
-Rest 3:00 after the Workout is completed-
8:00 to establish a Heavy Power Snatch
Welcome to 2026!
AMRAP 26 (With a Partner)
20 Burpee Box Step Overs
26 Wall Balls
20 Pull Ups
26 Wall Ball Sit-Ups
-Rest 2:00-
2026m Row for time
Switch as desired
-rest 2:00-
2026m Row For Time
Auld Lang Syne
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
Teams of 2:
26 Rounds
P1: 20 Calorie Ski (OR Row)
P2: 25 Calorie Air Bike or Bike Erg (OR 250m Run)
(Score is Time)
* 2025 into 2026. Happy New Year! Each round, one person does the Ski/Row while the other does the Bike/Run. Partners work at the same time. In the next round, they switch places. Totals per team for the workout: 520 cal Ski/Row and 650 cal Bike (or 6500m Run).
INDEPENDENCE:
Teams of 2
26 Rounds
15 Calorie Ski (OR Row)
20 Calorie Air Bike or Bike Erg (OR 200m Run)
LIBERTY:
Teams of 2
26 Rounds
12 Calorie Ski (OR Row)
15 Calorie Air Bike or Bike Erg (OR 150m Run)
Target Time: 45:00-55:00
Time Cap: 60:00
A Champagne Toast
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
10 Rounds
30 Double Unders
10 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups (20)
5 Strict Pull Ups
(Score is Time for each Workout)
INDEPENDENCE:
10 Rounds
25 Double Unders
8 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups (20)
3 Strict Pull Ups
LIBERTY:
10 Rounds
30 Single Unders
8 Bar Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups (16)
5 Ring Rows
Target:
Part 1: 7:00-8:00
Part 2: 7:00-8:00
Total Including Rest: 19:00-21:00
Time Cap: 12:00
Total Including Rest: 29:00
Confetti and Fireworks
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (95/65)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (135/95)
3:00 Max DIstance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (185/125)
3:00 Max Distance Run or 50ft Shuttle Runs
(Score is Reps per Interval)
INDEPENDENCE:
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (75/55)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (115/85)
3:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (155/105)
3:00 Max Distance Run or 50ft Shuttle Runs
LIBERTY:
2:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Dumbbell Power Cleans (light)
2:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Dumbbell Power Cleans (light-moderate)
2:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Dumbbell Power Cleans (moderate)
2:00 Max Distance Run or 50ft Shuttle Runs
Target:
Light: 20+ / Moderate: 15+ / Heavy: 10+
Shuttle Runs: 29
Minimum:
Light: 15+ / Moderate: 10+ / Heavy: 6+
Shuttle Runs: 23
Open Gym
8-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike
Double Doozie
With a Partner
15:00 - For Calories
Partner 1: Bike for Calories
Partner 2:
- 20 Alternating DB Snatch (50/35)
- 10 DB Front Rack Lunges (R/L=2)
- 5 Burpees
REST 2:00
For Time - Complete however many calories as you did in round 1
Partner 1: Works on Calories
Partner 2:
- 20 Alternating DB Snatch (50/35)
- 10 DB Front Rack Lunge (R/L=2)
- 5 Burpees
Time Cap: 18:00
Switch for both parts is 1 Full Round
Gymnastics Test
Level 1: Determine the thinnest band possible that you can perform a strict pull-up
Level 2: Determine your max, unbroken set of strict pull-ups or chin-ups
Level 3: Determine your max weighted strict pull-up weight
Frankincense
AFFILIATE COMPETE (RX+)
3 Rounds
21 Strict Handstand Push Ups
21 Deadlifts (225/155)
21 GHDs
FREEDOM (RX):
3 Rounds
21 Handstand Push Ups
21 Deadlifts (185/125)
21 GHDs (or V-Ups)
(Score is Time)
INDEPENDENCE:
3 Rounds
15 Handstand Push Ups
21 Deadlifts (155/105)
15 GHDs (or V-Ups)
(Score is Time)
LIBERTY:
3 Rounds
15 Dumbbell Push Press (light)
15 Dumbbell Deadlifts (light)
15 Sit Ups
(Score is Time)
- Target Time: 9-11 Minutes
- Time Cap: 16 Minutes
CLOSED - MERRY CHRISTMAS!
12 Days of Christmas
Affiliate Compete (RX+)
12oz Carbonated Beverage
11 Burpees
10 Chest-to-Bar Pull Ups
9 Wall Balls (30/20)
8 Box Jumps (30/24)
7 SDHP (115/80)
6 Toes to Bar
5 Power Cleans (115/80)
4 Overhead Squats (115/80)
3 Thrusters (115/80)
2 Strict HSPU
1 Turkish Get-Up (45/35)
Freedom (RX)
12oz Carbonated Beverage
11 Burpees
10 Pull Ups
9 Wall Balls (20/14)
8 Box Jumps (24/20)
7 SDHP (95/65)
6 Toes to Bar
5 Power Cleans (95/65)
4 Overhead Squats (95/65)
3 Thrusters (95/65)
2 HSPU
1 Turkish Get-Up (35/25)
Independence
12oz Carbonated Beverage
11 Burpees
10 Chest-to-Bar Pull Ups
9 Wall Balls (14/10)
8 Box Jumps (24/20)
7 SDHP (75/55)
6 Toes to Bar
5 Power Cleans (75/55)
4 Overhead Squats (75/55)
3 Thrusters (75/55)
2 Volcano Push-Ups
1 Turkish Get-Up (25/15)
Liberty
12oz Carbonated Beverage
11 Up Downs
10 Ring Rows
9 Air Squats
8 Box Step-Ups
7 KB SDHP (light)
6 Sit-Ups
5 DB Power Cleans (light)
4 KBS (light)
3 Thrusters (light)
2 Push-Ups
1 Turkish Get-Up (light)
Target Time: 25-30 Minutes
Time Cap: 45 Minutes
Gymnastics Test
2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
For distance, every 25 feet = 1 rep.
We're testing total accumulated effort in two minutes, not one max set.
The Holly and the Ivy
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)
INDEPENDENCE:
30:00 AMRAP
8x50ft Shuttle Runs
15/12 Calorie Air Bike
(Score is Rounds + Reps)
LIBERTY:
30:00 AMRAP
5x50ft Shuttle Runs
10/8 Calorie Air Bike
(Score is Rounds + Reps)
- Target: 7-9 Rounds
- Minimum: 5-7 Rounds
Star of Bethlehem
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (95/65)
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)
INDEPENDENCE:
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (75/55)
Chest to Bar Pull Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)
LIBERTY:
2 sets:
5:00 AMRAP
4-8-12-16….
Dumbbell Front Squats (light)
Jumping Pull Ups
-rest 2:00 between sets-
- Target: Into the 4 BMU's on each AMRAP
- Minimum: Into the 16 Overhead Squats on each AMRAP
Accessory
4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.