Wedding Day Sweatfest!
Matt and Liv's Wedding Day Workout!
3-14-2026
Teams of 2
2026m Row Buy In
Then:
3 rounds
14 Goblet Squats
14 Synchro KB Swings
14 V-Ups
14 Synchro Alternating DB Snatches
14 Hand Release Push Ups
14 Synchro Burpees
2026m Ski Erg Buy Out
2026 CROSSFIT OPEN 26.3
Deadlift
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Every 2:30 × 4 sets
3 Deadlifts @72-75%
Versace Mansion
AFFILIATE COMPETE (RX+)
30-60-90
Calorie Row
10-20-30
50ft Shuttle Runs
(Women's Calories: 24-48-70)
FREEDOM (RX):
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women's Calories: 20-40-60)
(Scored by Time)
INDEPENDENCE (Intermediate):
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women's Calories: 16-32-48)
LIBERTY (Beginner):
10-20-30
Calorie Row
5-10-15
50ft Shuttle Runs
(Women's Calories: 8-16-24)
Target Time: 14:00-16:00
Time Cap: 25:00
Shoulder Press
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Every 2:30 × 4 sets
3 Shoulder Press @72-75%
Muscle Beach
AFFILIATE COMPETE (RX+)
2:00 AMRAP
10 Overhead Squat (135/95)
50 Double Unders
Max Handstand Walk
-rest 1:00 between sets-
* Continue until 200ft Handstand Walk
FREEDOM (RX)
2:00 AMRAP
10 Overhead Squat (95/65)
50 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk
(Scored by Total Time)
INDEPENDENCE (Intermediate):
2:00 AMRAP
10 Overhead Squat (75/55)
35 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 20 Wall Walks or 150ft Handstand Walk
LIBERTY (Beginner):
2:00 AMRAP
10 Dumbbell Goblet Squat (Light)
30 Single Unders
Max Inchworms
-rest 1:00 between sets-
*Continue until you have accumulated 20 Inchworms
Target Time: 6:00-8:00
Time Cap: 17:00
Squat Clean + Push Jerk
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
Flamingo Park
AFFILIATE COMPETE (RX+)
8 Rounds
12 GHDs
6 Deadlifts (225/155)
FREEDOM (RX)
8 Rounds
12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
(Scored by Time)
INDEPENDENCE (Intermediate)
8 Rounds
10 V-Ups
4 Deadlifts (185/125)
LIBERTY (Beginner)
8 Rounds
12 Sit Ups
6 Dumbbell Deadlifts (light)
Target Time: 7:30-9:00
Time Cap: 12:00
Back Squat
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Every 2:30 × 4 sets
3 Back Squats @72-75%
Ocean Drive
AFFILIATE COMPETE (RX+)
Every 9:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (30/24)
30 Deficit Push Ups (4in/2in)
15 Box Jump Overs (24/20)
15/12 Calorie Air Bike
FREEDOM (RX):
Every 9:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)
INDEPENDENCE (Intermediate):
Every 9:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike
LIBERTY (Beginner):
Every 9:00 (3 sets)
10/8 Calorie Air Bike
10 Box Step Ups (20/16)
20 Bar Push Ups
10 Box Step Ups (20/16)
10/8 Calorie Air Bike
Target Time: 4:00-4:50 per set
Time Cap: 7:00 per set
Yoga: Recovery Mobility Flow
8-8:45am with Liv!
Open Gym
9-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike!
Sweaty Barbell
With a Partner
5000m Row
Switch
5 Deadlifts (95/65)
4 Power Cleans (95/65)
3 Front Squats (95/65)
2 Thrusters (95/65)
1 Push Jerk (95/65)
Target time: 26:00-28:00
Time Cap: 30:00
2026 CROSSFIT OPEN 26.2
Squat 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
Set 8 -
2 Reps
CYCLING (SNATCH)
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6
Lucky’s Dad
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
(Score by Rounds + Reps)
INDEPENDENCE (Intermediate):
10:00 AMRAP
36 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (35s/25s)
LIBERTY (Beginner):
10:00 AMRAP
35 Single Unders
10 Air Squats
6 Dumbbell Clean and Jerk (light)
Target # of Rounds: 5+
Minimum # of Rounds: 4-5
Shoulder Press
Every 2:00 × 3 sets
3 Shoulder Press @65%
Keepy Uppy
AFFILIATE COMPETE (RX+)
3 Sets
9-12-15 Calorie Row
25-50-75ft Handstand Walk
(Womens Calories: 8-10-12)
-rest 3:00 between sets-
FREEDOM (RX)
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
(Score each set for Time)
INDEPENDENCE (Intermediate):
3 Sets
8-10-12 Calorie Row
2-2-2 Wall Walks
(Women Calories: 6-8-10)
-rest 3:00 between sets-
LIBERTY (Beginner):
3 Sets
6-8-10 Calorie Row
25-50-25ft Bear Crawl
(Women Calories: 5-6-8)
-rest 3:00 between sets-
Target Time: 2:30-3:00 per set
Time Cap: 4:00 per set
Deadlift
Every 2:00 × 3 sets
3 Deadlifts @65%
For real Life!
AFFILIATE COMPLETE (RX+)
15-12-9-6-3
Deadlift (225/155)
Burpee Box Jump Overs (24/20)
FREEDOM (RX)
15-12-9-6-3
Deadlift (185/125)
Burpee Box Jump Overs (24/20)
(Score by Time)
INDEPENDENCE (Intermediate)
15-12-9-6-3
Deadlift (155/105)
Burpee Box Jump Overs (20/16)
LIBERTY (Beginner)
15-12-9-6-3
Dumbbell Deadlifts (light)
Up Down + Box Step Up (20/16)
Target Time: 5:00-7:00
Time Cap: 12:00
Back Squat
Every 2:00 × 3 sets
3 Back Squats @65%
Bluey and Bingo
AFFILIATE COMPETE (RX+)
Every 4:15 (5 sets)
15/12 Calorie Air Bike
15 Dumbbell Front Squats (50s/35s)
15 Toes to Bar
FREEDOM (RX):
Every 4:15 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
(Score each set for Time)
INDEPENDENCE (Intermediate):
Every 4:15 (5 sets)
10/8 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
10 Toes to Bar
LIBERTY (Beginner):
Every 4:15 (5 sets)
8/7 Calorie Air Bike
8 Single Dumbbell Front Squats (light)
8 Hanging Knee Raises
Target Time: 2:05-2:25 per set
Time Cap: 2:45 per set
Kettlebell and Core
8-9am with Coach Matt!
Open Gym
9-10am with Coach Matt!
Open Gym
2-4pm with Coach Mike!
Triple Threat!
Teams of 3
15 Mins for total Calories
Rotate Every Minute
Bike, Ski, Row
Teams share bike/rower/ski
REST 2 min
15 Minutes for total Reps
Rotate Every Minute
Ring rows
Ball over shoulder
Sit ups
2026 CROSSFIT OPEN 26.1
Shoulder Press
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
Every 2:00 × 3 sets
5 Shoulder Press @55%
Gazpacho
AFFILIATE COMPETE (RX+)
4 sets:
1:00 Max Calorie Machine
1:00 Max GHDs
1:00 Max Dumbbell Step Back Lunges (50/35)
1:00 Rest
FREEDOM (RX):
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Step Back Lunges
1:00 Rest
(Score by Total Reps each set)
INDEPENDENCE (Intermediate):
No Change to Workout
LIBERTY (Beginner):
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Box Step Ups
1:00 Rest
Target # of Reps: 90+ each set
Minimum # of Reps: 65-80 each set
Deadlift
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
Every 2:00 × 3 sets
5 Deadlifts @60%
Clam Chowder
AFFILIATE COMPETE (RX+)
3 Rounds
30 Wall Balls (20/14)
20 Pull Ups
10 Power Snatch (155/105)
FREEDOM (RX)
3 Rounds
30 Wall Balls (20/14)
20 Pull Ups
10 Power Snatch (135/95)
(Score by Time)
INDEPENDENCE (Intermediate):
3 Rounds
30 Wall Balls (14/10)
15 Pull Ups
10 Power Snatch (115/80)
LIBERTY (Beginner):
3 Rounds
20 Wall Ball Thrusters (light)
15 Ring Rows
10 Dumbbell Snatch (light)
Target Time: 12:00-14:00
Time Cap: 18:00
Back Squat
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
BACK SQUAT
Every 2:00 × 3 sets
5 Back Squats @60%
Minestrone
AFFILIATE COMPETE (RX+)
30/25 Cal Air Bike
30 Burpees
30/25 Cal Air Bike
-at 8:00-
30/25 Cal Air Bike
25 Burpee to Bar
30/25 Cal Air Bike
-at 16:00-
30/25 Cal Air Bike
20 Burpee Box Jump Over (24/20)
30/25 Cal Air Bike
FREEDOM (RX)
25/20 cal Air Bike
25 Burpees
25/20 cal Air Bike
-at 8:00-
25/20 cal Air Bike
20 Burpee to Bar (6in)
25/20 cal Air Bike
-at 16:00-
25/20 cal Air Bike
15 Burpee Box Jump Over (24/20)
25/20 cal Air Bike
(Score is Time for each set)
INDEPENDENCE (Intermediate)
20/16 cal Air Bike
25 Burpees
20/16 cal Air Bike
-at 8:00-
20/16 cal Air Bike
20 Burpee to Bar (6in)
20/16 cal Air Bike
-at 16:00-
20/16 cal Air Bike
15 Burpee Box Jump Over (20/16)
20/16 cal Air Bike
LIBERTY (Beginner)
15/12 cal Air Bike
15 Up Downs
15/12 cal Air Bike
-at 8:00-
15/12 cal Air Bike
12 Up Downs to Bar
15/12 cal Air Bike
-at 16:00-
15/12 cal Air Bike
10 Up Downs + Box Step Ups
15/12 cal Air Bike
Target Time: 4:45-5:45 each set
Time Cap: 6:30 each set
Power Clean + 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
Set 7 -
1 Reps
Set 8 -
1 Reps
Power Clean and Push Jerk
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6
Chicken Noodle Soup
AFFILIATE COMPETE (RX+)
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
84-72-60-48-36-24
Double Unders
FREEDOM (RX):
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders
(Scored by Time)
INDEPENDENCE (Intermediate):
21-18-15-12-9-6
Dumbbell Push Press (35s/25s)
42-36-30-24-18-12
Double Unders
LIBERTY (Beginner):
20-15-10-5
Dumbbell Push Press (light)
40-30-20-10
Single Unders
Target Time: 6:00-8:00
Time Cap: 16:00