Snatch Pull + Hang Snatch

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

5 sets:
1 Snatch Pull + 1 Hang Snatch (@70-75%)
-rest 60-90 seconds between sets-

Chelsea Blues

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
-Rest 1:00-
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
-Rest 1:00-
60 Wall Balls (20/14)
30 Box Jump Overs (24/20)

Independence
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
-Rest 1:00-
40 Wall Balls (14/10)
20 Box Jump Overs (20/16)
-Rest 1:00-
60 Wall Balls (14/10)
30 Box Jump Overs (20/16)

Liberty
10 Wall Ball Thrusters (light)
10 Box Step Ups (20/16)
-Rest 1:00-
20 Wall Ball Thrusters (light)
20 Box Step Ups (20/16)
-Rest 1:00-
30 Wall Ball Thrusters (light)
30 Box Step Ups (20/16)

• Target time: 11:00-13:00

• Time cap: 16:00

Bench Press

Set 1 -

10 Reps

Set 2 -

10 Reps

Set 3 -

10 Reps

Set 4 -

10 Reps

4 sets
10 Bench Press (build across sets by feel)

Tottenham Hotspur

Affiliate Compete (RX+)

15:00 AMRAP

10/8 Calorie Row

10-15-20-25…

Deficit Push Ups (4in/2in)

Freedom (RX'd)
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
* Score is total reps, including the Row

Independence
15:00 AMRAP
8/7 Calorie Row
8-12-16-20. . .
Push Ups

Liberty
15:00 AMRAP
7/6 Calorie Row
5-10-15-20. . .
Box Push Ups

• Target number of reps: 10 push-ups in the round of 30 (130 reps for men, 120 reps for women)

• Minimum number of reps before scaling: 15 push-ups in the round of 25 (100 reps for men, 92 for women)

Manchester United

Affiliate Compete (RX+)

5 sets:

400m Run

20 GHDs

20 Alternating Dumbbell Snatches (50/35)

-rest 2:00 between sets-

Freedom (RX'd)
5 sets:
400m Run
20 GHDs (Or V-Ups)
20 Kettlebell Swings (53/35)
-rest 2:00 between sets-

Independence
5 sets:
400m Run
15 GHDs (Or V-Ups)
20 Kettlebell Swings (35/26)
-rest 2:00 between sets-

Liberty
5 sets:
300m Run
15 Sit Ups
15 Russian Kettlebell Swings (light)
-rest 2:00 between sets-

• Target time 28:00-32:00

• Time cap: 38:00

Open Gym

8-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

Peacemaker

AMRAP 30 - With a Partner

Buy In : 100 Sit Ups

20 Kettlebell Deadlifts (53/35)

10 Synchro Push Ups

20 Kettlebell Swings (53/35)

10 Synchro Kettlebell Rows (5 on each arm) (53/35)

20 Goblet Squats (53/35)

10 Synchro Burpees

Score = Rounds and Reps

** Work can be split however but Synchro must be done together

CrossFit Games Open 19.4

Score = reps completed at the 12 minute mark. If you complete the workout, your score is 132 reps. Note your time in the comments.

Independence
3 Rounds
10 Power Snatches (75/55)
10 Bar Facing Burpees
-rest 3:00-
3 Rounds:
7 Bar Muscle Ups (or 14 Chest to Bars)
10 Bar Facing Burpees
(KG conv: 35/25 PS)

Liberty
3 Rounds
10 Dumbbell Power Snatches (light)
10 Up Downs
-rest 3:00-
3 Rounds:
10 Jumping Pull Ups
10 Up Downs

• Target time each set: 3:00-5:00

• Time cap: Set one is 6:00. Overall time cap (per the Open) is 12:00 clock time.

Accessory

3 sets
10 Dumbbell Bench Press (RPE 7)
-rest 30 secs-
12 Barbell Bent Over Row (RPE 7)
-rest 30 secs-
12-15 Bench Dumbbell Flies (RPE 5)
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

Dumbbell Bench Press
Barbell Bent Over Rows
Bench Dumbbell Flies

Front Squat

Set 1 -

10 Reps

Set 2 -

10 Reps

Set 3 -

10 Reps

Set 4 -

10 Reps

Set 5 -

10 Reps

5 sets
10 Front Squat (build across sets by feel)
Rest 2 minutes between sets

Freedom Isn’t Free

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
6 sets:
1:00 Max Shuttle Run
1:00 Max GHDs (Or V-Ups)
1:00 Rest
* Each Shuttle Run rep is 25 feet down + 25 feet back (50 feet total). You do NOT need to touch the ground today.

Independence
No Change to Workout

Liberty
6 sets:
1:00 Max Calorie Run
1:00 Max Sit Ups
1:00 Rest

• Target number of reps each set:
  Run: 15/12 + Calories
  GHDs: 20 + Reps

• Minimum number of reps before scaling: No minimum, just move.

Gymnastics Handstand/Grip (Week 3)

4:00 AMRAP
1 minute rest
4:00 AMRAP
* Start the second AMRAP at the beginning.

Level 1:
10 Plank Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (15/10 pounds)

Level 2:
10 Handstand Shoulder Taps, with back to wall [right/left = 2 reps]
100ft Plate Pinch Walking Carries (25/15 pounds)

Level 3:
20 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (35/25 pounds)

Moment of Silence

Affiliate Compete (RX+)

4 Rounds

24/20 Calorie Ski (Or Row)

6 Wall Walks

-into-

12 Rope Climbs

Freedom (RX'd)
4 Rounds
15/12 Calorie Ski (Or Row)
4 Wall Walks
-into-
10 Rope Climbs (Or 30 Strict Pull Ups)

Independence
4 Rounds
12/10 Calorie Ski (Or Row)
3 Wall Walks
-into-
24 Strict Pull Ups

Liberty
4 Rounds
10/8 Calorie Ski (Or Row)
25ft Bear Crawl
-into-
30 Jumping Pull Ups

• Target time: 11:00-13:00

• Time cap: 17:00

CHAD

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.

click here

Or

BERT

Independence
40 Burpees
400m Run
80 Push Ups
400m Run
120 Walking Lunges
400m Run
160 Air Squats
400m Run
120 Walking Lunges
400m Run
80 Push Ups
400m Run
40 Burpees

Liberty
20 Up Downs
200m Run
30 Bar Push Ups
200m Run
40 Walking Lunges
200m Run
50 Air Squats
200m Run
40 Walking Lunges
200m Run
30 Bar Push Ups
200m Run
20 Up Downs

• Target time: 45:00-55:00

• Time cap: 55:00

Power Clean and Jerk

Set 1 -

1 Reps

Set 2 -

1 Reps

Set 3 -

1 Reps

Set 4 -

1 Reps

Set 5 -

1 Reps

Set 6 -

1 Reps

6 sets
1 Power Clean and Jerk (80-85%)

(Choice of Split or Push Jerk)

Honor and Respect

Affiliate Compete (RX+)

12:00 AMRAP

60 Deadlifts (115/80)

40 Hang Power Cleans and Jerks (115/80)

20 Thrusters (115/80)

Max Calorie Air Bike

Freedom (RX'd)
12:00 AMRAP
60 Deadlifts (95/65)
40 Hang Power Clean and Jerks (95/65)
20 Thrusters (95/65)
Max Calorie Air Bike in remaining time

Independence
12:00 AMRAP
60 Deadlifts (75/55)
40 Hang Power Clean and Jerks (75/55)
20 Thrusters (75/55)
Max Calorie Air Bike

Liberty
12:00 AMRAP
30 Dumbbell Deadlifts (light)
20 Dumbbell Hang Power Cleans (light)
10 Dumbbell Thrusters (light)
Max Calorie Air Bike

• Target number of Calories: 40/30+

• Minimum number of Calories before scaling: No Minimum

Open Gym

8-10am with Coach Matt!

Classic CrossFit Collaboration

AMRAP 15

Burpees and Kettlebell Swings

*Each minute, Partner 1 will complete 8 burpees. When those are complete, Partner 2 will complete as many kettlebell swings as possible in the rest of the minute. The 8th minute will be a rest and the Partners will switch.

The Med Ball Workout

AMRAP 15

Partner 1

5 Wall Balls

6 Med Ball Cleans

7 Slam Balls

*Then Partner 2 will do the same

Alternating for 15 mins

Balmoral Castle

Affiliate Compete (RX+)

2 sets

3 Rounds

6 Wall Facing Strict Handstand Push Ups

18 Dumbbell Deadlifts (50s/35s)

-Rest 2 minutes between sets-

Freedom (RX'd)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-

Independence
2 Sets
3 Rounds
7 Handstand Push Ups
14 Dumbbell Deadlifts (35s/25s)
-Rest 2:00 between sets-

Liberty
2 Sets
3 Rounds
6 Dumbbell Push Press (light)
12 Dumbbell Deadlifts (light)
-Rest 2:00 between sets-

• Target time each set: 4:00-5:00

• Time cap each set: 6:00

Accessory

3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

Snatch

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Set 6 -

2 Reps

Set 7 -

2 Reps

Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM

Marshal College

Affiliate Compete (RX+)

12:00 AMRAP

60 Double Unders

15 GHDs

5 Back Squats (255/165)

Freedom (RX'd)
12:00 AMRAP
48 Double Unders
12 GHDs (or V-Ups)
4 Back Squats (225/155)

Independence
12:00 AMRAP
36 Double Unders
8 GHDs (or V-Ups)
4 Back Squats (185/125)

Liberty
12:00 AMRAP
40 SIngle Unders
12 Sit Ups
8 Dumbbell Front Squats (light)

• Target number of Rounds: 5+ rounds

• Minimum number of Rounds before scaling: 4 rounds

Duthie Park

Affiliate Compete (RX+)

1000/850m Row

25 Box Jumps (30/24)

25 Hang Power Cleans (185/125)

25 Box Jumps (30/24)

1000/850m Row

Freedom (RX'd)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans (155/105)
25 Box Jumps (24/20)
1000/850m Row

Independence
850/775m Row
25 Box Jumps (20)
25 Hang Power Cleans (135/95)
25 Box Jumps (20)
850/775m Row

Liberty
500/450m Row
25 Box Step Ups (20)
25 Hang Dumbbell Power Cleans (light)
25 Box Step Ups (20)
500/450m Row

• Target time: 13:00-15:00

• Time cap: 18:00

Mini-Pump: Lower Pull

3 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

Barbell Good Mornings
Double Dumbbell Step Back Lunge - Farmers Carry

Shoulder Press

Set 1 -

8 Reps

Set 2 -

8 Reps

Set 3 -

8 Reps

Set 4 -

8 Reps

Set 5 -

8 Reps

5 sets
8 Shoulder Press
-build across sets by feel-

The Dons

Affiliate Compete (RX+)

For Time: With a Partner

100 Bench Press (each)(135/95)

Switch - 15/12 Calorie Air Bike

Freedom (RX'd)
For Time: With a Partner
100 Bench Press (each)(115/80)
Switch - 15/12 Calorie Air Bike

Independence
For Time: With a Partner
100 Bench Press (each)(95/65)
Switch - 12/10 Calorie Air Bike

Liberty
For Time: With a Partner
75 Dumbbell Bench Press (each)(light)
Switch - 10/8 Calorie Air Bike

• Target time: 13:00-15:00

• Time cap: 18:00

If one partner finishes their bench press before the other, the partner with remaining bench press will continue to alternate bench press reps and bike calories until all reps are complete.

Granite City

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 8:00 (4 sets)
300m Run
15 Toes to Bar
15 Dumbbell Front Squats (35s/25s)
8 Front Rack Dumbbell Lunges in Place (35s/25s)
300m Run

Independence
Every 8:00 (4 sets)
200m Run
10 Toes to Bar
10 Dumbbell Front Squats (35s/25s)
8 Front Rack Dumbbell Lunges in Place (35s/25s)
200m Run

Liberty
Every 8:00 (4 sets)
150m Run
10 Hanging Knee Raises
10 Dumbbell Front Squats (light)
8 Lunges in Place
150m Run

• Target time each set: 5:00-7:00

• Time cap each set: 7:00

Open Gym

8-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

Halloween Hangover

AMRAP 35 (With a Partner)

Split reps as needed

10 GTOH Plate Touches (35/25)

10 Box Step-Ups (20")

10 Sit-Ups

500/400m Row OR split 400m Run

Spooktacular Sweatfest

AMRAP 31 (With a Partner)

10 Burpees

31 Wall Balls (20/14)

10 Burpees

31 Med Ball Cleans (20/14)

10 Burpees

31 Wall Ball Sit-Ups (20/14)

10 Burpees

31 Wall Ball Slams (20/14)

-At 31:00, Row 1031m For Time-