Kettlebell and Core (8:00-9:00am)

4 Rounds

10 Halos

10 Tether Balls (5 each side)

10 Openers

20 Suitcase March (5 each side)

10 Hand Passes

Open Gym

9:00-10:00am with Coach Matt!

The Any Griffith Show (2:00-3:00pm) With Coach Mike!

AFFILIATE COMPETE (RX+)

4 Rounds

60 Double Unders

6 Burpee Box Get Overs (48/42)

FREEDOM (RX):
4 rounds
60 Double Unders
10 Burpee Box Get Overs (30/24)

INDEPENDENCE
4 rounds
50 Double Unders
10 Burpee Box Get Overs (24/20)

LIBERTY
4 rounds
60 Single Unders
8 Up Downs + Box Step Ups (24/20)

Target Time: 7:00-9:00

Time Cap: 14:00

Open Gym

3:00-4:00pm with Coach Mike!

We Signed Up for this

Teams of 3

240 Plate to Overhead (45/25)

240 Push-Ups

240 Wall Ball Slams (20/14)

240 Kettlebell Swing Complex

240 Calorie Row

Everyone on the team can work at the same time, but not the same exercise. You can break this up as you like. Finish for a time. You must math on this one.

Shoulder Press

Set 1 -

5 Reps

Set 2 -

5 Reps

Set 3 -

5 Reps

Set 4 -

5 Reps

Every 2:00 × 4 sets
5 Shoulder Press @ 62%

CrossFit Games Open 20.3 and 18.4

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):

21-15-9
Deadlifts (225/155)
Handstand Push Ups
-into-
21-15-9
Deadlifts (315/205)
50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)

For full movement standards and scaling options, go to: games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf

INDEPENDENCE:
21-15-9
Deadlifts (185/125)
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)

LIBERTY:
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)

Target Time: 10:00-13:00

Time Cap: 20:00

Back Squat

Set 1 -

4 Reps

Set 2 -

4 Reps

Set 3 -

4 Reps

Set 4 -

4 Reps

Set 5 -

4 Reps

Every 2:30 × 5 sets
4 Back Squats @ 65%

The Brady Bunch

AFFILIATE COMPETE (RX+)

For Time:

175 Air Squats

*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row

FREEDOM (RX):
For Time:
150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row"

INDEPENDENCE:
For Time:
120 Air Squats
*Every minute on the minute (Including 0:00) perform 8/6 Calorie Row

LIBERTY:
For Time:
80 Air Squats
*Every minute on the minute (Including 0:00) perform 5/4 Calorie Row

Target Time: Sub-10:00

Time Cap: 18:00

Power Clean and Jerk

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 Clean and Jerks (singles) @ RPE 6

Family Matters

AFFILIATE COMPETE (RX+)

12:00 AMRAP

15 Kettlebell Swings (70/53)

15 GHDs

15 Box Jumps (24/20)

FREEDOM (RX):
12:00 AMRAP
15 Kettlebell Swings (53/35)
15 GHDs (Or Stick Sit Ups)
15 Box Jumps (24/20)
(Scored by Rounds + Reps)

INDEPENDENCE:
12:00 AMRAP
15 Kettlebell Swings (35/26)
10 GHDs (Or Stick Sit Ups)
15 Box Jumps (20/16)

LIBERTY:
12:00 AMRAP
10 Russian Kettlebell Swings (light)
10 Sit Ups
10 Box Step Ups (20/16)

Target Rounds: 5+

Minimum Rounds: 3.5-4.5

Home Improvement

AFFILIATE COMPETE (RX+)

4 sets:

30/24 Calorie Air Bike

100 Double Unders

15 Dumbbell Push Press (50s/35s)

-rest 2:00 between sets-

FREEDOM (RX):
4 sets:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press (50s/35s)
-rest 2:00 between sets-
(Scored by Time)

INDEPENDENCE:
4 sets:
20/15 Calorie Air Bike
60 Double Unders
15 Dumbbell Push Press (35s/25s)
-rest 2:00 between sets-

LIBERTY:
4 sets:
15/12 Calorie Air Bike
60 Single Unders
10 Dumbbell Push Press (light)
-rest 2:00 between sets-

Target Time per set: 3:45-4:15

Time Cap per set: 5:00

Handstand Push-Ups

Level 1:
9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest

Level 2:
9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)
Min 3: Rest

Level 3:
9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor in 30 sec
Min 2: AMRAP unbroken Strict HSPUs to 2" riser in 30 sec
Min 3: Rest

Deadlift

Set 1 -

5 Reps

Set 2 -

5 Reps

Set 3 -

5 Reps

Set 4 -

5 Reps

Every 2:30 × 4 sets
5 Deadlifts @ 65%

Little House on the Prairie

AFFILIATE COMPETE (RX+)

30 Toes to Bar

30 Back Squats (115/80)

30 Burpees

-Rest 1:00-

20 Toes to Bar

20 Front Squats (135/95)

20 Burpee to Bar

-Rest 1:00-

10 Toes to Bar

10 Overhead Squats (155/105)

10 Bar Facing Burpees

FREEDOM (RX):
30 Toes to Bar
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats (115/80)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (135/95)
10 Bar Facing Burpees
(Scored by Total Time)

INDEPENDENCE:
25 Toes to Bar
30 Back Squats (75/55)
30 Burpees
-Rest 1:00-
15 Toes to Bar
20 Front Squats (95/65)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (115/80)
10 Bar Facing Burpees

LIBERTY:
20 Hanging Knee Raises
20 Air Squats
20 Up Downs
-Rest 1:00-
15 Hanging Knee Raises
15 Dumbbell Front Squats (light)
15 Up Downs
-Rest 1:00-
10 Hanging Knee Raises
10 Dumbbell Front Squats (light)
10 Up Downs

Target Time: 12:00-15:00

Time Cap: 22:00

Yoga: Recovery Mobility Flow

8-8:45am with Liv!

Open Gym

9-10am with Coach Matt!

Lords of Lords - Coach Mike! 2:00-3:00pm

AFFILIATE COMPETE (RX+)

5 Rounds

20/16 Calorie Ski (or Row)

10 Single Arm Dumbbell Shoulder to Overhead (70/50) (each side)

FREEDOM (RX):
5 Rounds
20/16 Calorie Ski (or Row)
10 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)
(Score is time)

INDEPENDENCE
5 Rounds
16/13 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)

LIBERTY
5 Rounds
12/10 Calorie Ski (or Row)
10 Single Arm Push Press (light) (each side)

Target Time: 8:00-10:00

Time Cap: 15:00

Open Gym

3-4pm with Coach Mike!

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