Open Gym
8-10am with Coach Tim!
The Great Pumpkin Caper
2 ROUNDS FOR TIME
Split Reps
Run together with Pumpkin
60 Pumpkin Squats
60 Pumpkin over Box Sit-ups
200 M Pumpkin Run
60 Pumpkin Box Step Ups
60 Burpee Pumpkin Ground to Overhead
200 M Pumpkin Run
60 Pumpkin Cleans
60 Toes to Pumpkin
200 M Pumpkin Run
Scale for run: row or run shorter distance
Bar Muscle Ups: Week 2
Warm-up skill work: The approach - bit.ly/405bkAO
- Then -
8-minute EMOM:
Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position
Liberty:
Even MInute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position
Hayride
Affiliate Compete (RX+)
21-15-9
Calorie Air Bike (Women 15-12-7)
Power Snatches (105/75)
Freedom (RX'd)
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches (95/65)
Independence
16-12-8
Calorie Air Bike (Women: 13-10-6)
Power Snatches (75/55)
Liberty
12-10-8
Calorie Air Bike (Women: 10-8-6)
Alternating Dumbbell Snatch (light)
Target time: 6-8 minutes
Time cap: 10 minutes
Front Squat
5 sets x 5 Front Squats (80% of Wk 1 Heavy Single)
-Complete a set every 2:15-
Fall Festivals
Affiliate Compete (RX+)
Teams of 2
80 Wall Balls (30/20)
20 Synchro Line Facing Burpees
60 Wall Balls (30/20)
15 Synchro Line Facing Burpees
40 Wall Balls (30/20)
10 Synchro Line Facing Burpees
Freedom (RX'd)
Teams of 2
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees
Independence
Teams of 2
80 Wall Balls (14/10)
15 Synchro Line Facing Burpees
60 Wall Balls (14/10)
10 Synchro Line Facing Burpees
40 Wall Balls (14/10)
5 Synchro Line Facing Burpees
Liberty
Teams of 2
80 Wall Ball Thrusters (light)
15 Synchro Up Downs
60 Wall Ball Thrusters (light)
10 Synchro Up Downs
40 Wall Ball Thrusters (light)
5 Synchro Up Downs
Target time: 11-13 minutes
Time cap: 16 minutes
Trick-or-Treating
Affiliate Compete (RX+)
1600m Run
100 Toes to Bar
50 Box Jump Overs (30/24)
-Partition as needed-
Freedom (RX'd)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes can break up and rotate movements however they desire.
Independence
1200m Run
60 Toes to Bar
30 Box Jumps (24/20)
-Partition as needed-
Liberty
800m Run
50 Hanging Knee Raises
50 Box Step Ups (20/16)
-Partition as needed-
Target time: 15-17 minutes
Time cap: 20 minutes
Mayhem Mini-Pump: Upper Body
4 Rounds
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
* Rest 1 minute 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.
Shoulder Press
5 sets x 5 Shoulder Press (80% of Wk 1 Heavy Single)
-Complete a set every 2:15-
Pumpkin Carving
Affiliate Compete (RX+)
4 Sets: (1 set every 5 minutes)
10 Strict Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)
Freedom (RX'd)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)
Independence
4 Sets: (Every 5:00)
8 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (35/25)
25ft Right Arm Overhead Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
25ft Left Arm Overhead Dumbbell Walking Lunge (35/25)
Liberty
4 Sets: (Every 5:00)
10 Push Ups
10 Right Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
10 Left Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
Target time each set: 2:30-3:00 minutes
Time cap each set: 3:45
Jackie
Freedom (RX'd)
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Independence
800m Row
50 Thrusters (35/25)
20 Pull Ups
Liberty
500m Row
30 Wall Ball Thrusters (light)
20 Ring Rows
Target time: 6-8 minutes
Time cap: 10 minutes
Hang Power Clean + Push Press
Set 1: 5 Hang Power Cleans + 5 Push Press
Set 2: 4 Hang Power Cleans + 4 Push Press
Set 3: 3 Hang Power Cleans + 3 Push Press
Set 4: 2 Hang Power Cleans + 2 Push Press
Set 5: 1 Hang Power Clean + 1 Push Press
Complete each complex unbroken
Open Gym
Cancelled :(
Death by Dumbbell
AMRAP 40 (With a Partner)
Buy-In: 300 DU's (Split)
10 DB OH Synchro Lunges (35/25)
20 DB Thrusters (35s/25s)
30 Alt. DB Snatches (35/25)
40 DB Deadlifts (35s/25s)
400m Run (OR Machine Equivalent)
40 DB Deadlifts (35s/25s)
30 Alt. DB Snatches (35/25)
20 DB Thrusters (35s/25s)
10 DB OH Synchro Lunges (35/25)
RX+ 500DU's + 50/35 DB
Muscle Snatch + Snatch Balance
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 1: 8 Muscle Snatch + 4 Snatch Balance
Set 1: 6 Muscle Snatch + 3 Snatch Balance
Set 1: 4 Muscle Snatch + 2 Snatch Balance
Set 1: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets
Bar Muscle Ups: Week 1
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows
Breyer’s
Affiliate Compete (RX+)
6 sets
1:30 AMRAP
60 Crossovers (120 Single Unders)
Max Strict Pull-Ups in remaining time
-1:30 rest between sets-
Freedom (RX'd)
6 sets
1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-
Independence
6 sets
1:30 AMRAP
75 Single Unders
Max Strict Pull-Ups in remaining time
-1:30 rest between sets-
Liberty
6 sets
1:30 AMRAP
80 Single Unders
Max RIng Rows in remaining time
-1:30 rest between sets-
Target number of Reps each set: 10+ reps
Minimum number of Reps each set before scaling: 6 reps
Front Squat
6 sets x 6 Front Squats (Build in weight)
-Complete a set every 2:00-
Tillamook
Affiliate Compete (RX+)
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
10 Dumbbell Bench Press (50s/35s) after each set
Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
8 Dumbbell Bench Press (50s/35s) after each set
Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (35s/25s)(24/20)
8 Dumbbell Bench Press (35s/25s) after each set
Liberty
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Box Step Ups (light)(20/16)
8 Elevated Push Ups after each set
Target time: 9-11 minutes
Time cap: 15 minutes
Ben & Jerry’s
Affiliate Compete (RX+)
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
30/24 Calorie Air Bike
30 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
15/12 Calorie Air Bike
20 GHD Sit Ups (V-Ups)
50ft Handstand Walk (5 Wall Walks)
Max Burpee to Bar (6in) in the remaining time
Freedom (RX'd)
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Or V-Ups)
4 Wall Walks
30/24 Calorie Air Bike
30 GHD Sit Ups (Or V-Ups)
3 Wall Walks
15/12 Calorie Air Bike
20 GHD Sit Ups (Or V-Ups)
2 Wall Walks
Max Burpee to Bar (6in) in the remaining time.
**18 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then. **
Independence
20:00 AMRAP
50/40 Calorie Air Bike
30 V-Ups
3 Wall Walks
25/20 Calorie Air Bike
25 V-Ups
2 Wall Walks
12/10 Calorie Air Bike
12 V-Ups
1 Wall Walk
Max Burpee to Bar (6in) in the remaining time.
Liberty
20:00 AMRAP
30/24 Calorie Air Bike
30 Sit Ups
30ft Bear Crawl
20/16 Calorie Air Bike
20 Sit Ups
20ft Bear Crawl
10/8 Calorie Air Bike
10 Sit Ups
10ft Bear Crawl
Max Up Downs in the remaining time.
Target number of Reps: 25+ reps
Minimum number of Reps before scaling: 15 reps
Mayhem Mini-Pump: Core
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds
Shoulder Press
6 x 6 Shoulder Press (Build in weight to a heavy 6 rep)
-Complete a set every 2:00-
Haagen Dazs
Affiliate Compete (RX+)
27-21-15-9
Calorie Row (women: 21-15-12-7)
Hang Squat Cleans (95/65)
Freedom (RX'd)
27-21-15-9
Calorie Row (women: 21-15-12-7)
Hang Squat Cleans (75/55)
Independence
21-15-9-6
Calorie Row (women 16-12-8-4)
Hang Squat Cleans (65/45)
Liberty
12-10-8-6
Calorie Row (women 10-8-6-4)
Hang Dumbbell Squat Cleans (light)
Target time: 8-10 minutes
Time cap: 14 minutes
Open Gym
8-10AM with Coach Matt!
HERO HERO HERO!!!
Alice
4 Rounds (With a Partner) for Time:
300m Run (Together)
30 Power Cleans (65)
30 Burpees
30 Calorie Air Bike
30 Air Squats
30 Alternating Lunges
30 Calorie Air Bike
30 Deadlifts (65)
30 Ball Slams (20/14)
30 Calorie Air Bike
Buy-Out: 300 Abmat Sit-Ups
Time Cap: 50 Minutes
This tribute workout is dedicated to Alice Elderton, NHS worker, for her 30th birthday during the COVID pandemic in 2020 (she was born on December 4, 1990).
A former gymnast and sprinter, Alice, lost much of her weight and strength, and had completely stopped training – until she found CrossFit. Alice battled with anorexia from the age of 15, but found her motivation again and seeks to inspire and motivate others.
She lost her brother at 29 years old in 2016 to mental health. He took his own life after losing his eyesight the year prior.
– Round 1 is in honor of Alice and her 30th birthday
– Round 2 is in honour of her brother
– Round 3 is in honour of her strength
– Round 4 is in honor of her desire to inspire and motivate others who have been through similar life situations.
Saturday with Coach Mike!
AMRAP 40
Teams of 2
80 Ground to Overhead (45/25 plate)
60 Box Step Ups (20”)
40 Sit Ups
20 Burpees
500m Row (Split) OR 400m Run (Split)
RX + (Box Jumps + Stick Sit Ups)
Jeopardy
Affiliate Compete (RX+)
AMRAP 2:00 (8 sets Max)
15 Ring Rows (feet elevated)
10 Strict Handstand Push Ups
Max Box Jump Overs (24/20)
-no rest between sets-
-Continue pattern until 100 Box Jump Overs total are accumulated
Freedom (RX'd)
AMRAP 2:00 (8 sets Max)
15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)
10 Handstand Push Ups
Max Box Jump Overs (24/20)
-no rest between sets-
*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).
Independence
AMRAP 2:00 (8 sets Max)
12 Ring Rows (Or 10 Bent Over Dumbbell Rows (35s/25s)
8 Handstand Push Ups
Max Box Jump Overs (20/16)
-no rest between sets-
-Continue the pattern until 100 Box Jump Overs total are accumulated
Liberty
AMRAP 2:00 (8 sets Max)
10 Ring Rows (Or 10 Bent Over Dumbbell Rows (light)
10 Push Ups
Max Box Step Ups (20/16)
-no rest between sets-
-Continue the pattern until 75 Box Step Ups total are accumulated
Target number of reps each set: 17+ Box Jump Overs
Minimum number of reps before scaling: 12 Box Jump Overs
Shoulder Press
Establish heavy single Shoulder Press
15 minutes
Are you smarter than a 5th grader?
Affiliate Compete (RX+)
21-18-15-12-9-6
Front Rack Lunge (115/85)
Toes to Bar
Freedom (RX'd)
21-18-15-12-9-6
Front Rack Lunge (95/65)
Toes to Bar
Independence
21-18-15-12-9-6
Front Rack Lunge (75/55)
Knees to Elbows
Liberty
21-18-15-12-9-6
Single Dumbbell Front Rack Lunge (light)
Hanging Knee Raises
Target time: 10-12 minutes
Time cap: 14 minutes
Snatch
8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-
Family Feud
Affiliate Compete (RX+)
15:00 AMRAP
12 Left Arm Hang Dumbbell Clean and Jerks (50/35)
12 Burpee Over Dumbbell
12 Right Arm Hang Dumbbell Clean and Jerks (50/35)
100m Run
Freedom (RX'd)
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (50/35)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (50/35)
100m Run
Independence
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (35/25)
8 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (35/25)
100m Run
Liberty
15:00 AMRAP
8 Left Arm Hang Dumbbell Clean and Jerks (light)
8 Up Downs
8 Right Arm Hang Dumbbell Clean and Jerks (light)
50m Run
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds