200-meter Farmers Carry (53’s/35’s)30 Box Jump Over (24/20)30 Power Snatch (95/65)400-meter Run20 Box Jump Over (30/24)20 Power Snatch (125/85)400-meter Run10 Box Jump Over (36/30)10 Power Snatch (155/105)200-meter Farmers Carry (53’s/35’s) *30 Min Time Cap*
AMRAP 3 min:50 Double Under 7 Deadlift (225/155) Rest :90 sec AMRAP 3 min:35 Double Under 5 Deadlift (275/185) Rest :90 sec AMRAP 3 min:20 Double Under3 Deadlift (315/225) Goal: 3+ Rounds for each AMRAP Schedule for this holiday weekend: Saturday – Normal 8am onlySunday – Normal 10am onlyMonday – On...
Teams of 2 :100 Push Press (115/75)30 Rope Climb100 Bar Facing Burpee 30 Strict Pull Up-Teams of 2 work together. One person works at a time. You must complete one exercise before moving on to the next. Schedule for this holiday weekend: Saturday – Normal 8am onlySunday – Normal 10am onlyMonday – On...
For Time:Run 1 mile10 Back Squat (75%)Run 800 meters30 Box Jump (30/24″)Run 400 meters50 Handstand Push UpsRun 200 meters Schedule for this holiday weekend: Saturday – Normal 8am onlySunday – Normal 10am onlyMonday – One class at 8amTuesday – Normal Schedule
Every Minute On the Min for 10 minMin 1: 10 Calorie Bike + 1 Dumbbell Snatch (70/50)Min 2: 9 Calorie Bike + 2 Dumbbell SnatchMin 3: 8 Calorie Bike + 3 Dumbbell Snatch*Continue until minute 10 of 1 Calorie Bike + 10 Dumbbell Snatch
For Time:50-40-30-20-10Wall Ball (20/14)10-8-6-4-2Bar Muscle Up
For Time:50 Front Squats (95/65)30/25 Calorie Assault Bike15 Wall Walks30/25 Calorie Assault Bike50 Front Squats (95/65)
Every Minute For 10-Minutes: (1-10 minutes)1 Power Clean and Split Jerk (80%)8 Box Jumps (20/16″) Every Minute For 10-Minutes: (11-20 minutes)1 Power Clean and Split Jerk (80%)30 Double Unders Every Minute For 10-Minutes: (21-30 minutes)1 Power Clean and Split Jerk (80%)15 Sit Ups
3 Rounds For Time:5 Manmaker (50’s/35’s)10 Ring Muscle UpRun 200 meters *1 Manmaker= DB Renegade Row Left + DB Renegade Row Right + Push Ups + Squat Clean Thruster + OH Lunge Left + OH Lunge Right
On the 3:00 x 7 Rounds-400 M RunMax Set of Unbroken Toes to Bar *Workout Courtesy of CompTrain
A. Overhead Squat 5×3 B. Accessory Lifts:3 Rounds on the 4 min4 Snatch Balance (60-70% of 1 RM Snatch)8 Alternating Goblet Cossack Squat10 Ring Row12 GHD Sit Up
EMOM 12 min:Min 1: 10 Power Clean (155/105)Min 2: 25 Wall Ball (20/14)Min 3: Rest
AMRAP 15 min:3-6-9-12-15… as far as possiblePull UpBox Jump Over (24/20)-200 meter Shuttle Run after each round (50 meters down and back x 2)
A. 15 Minutes on the ClockFind a 1RM Bench Press B. Every Minute on the Minute, Complete Specified Ring Dip Reps:Min 1: 6 RepsMin 2: 8 RepsMin 3: 30 Second Hollow HoldMin 4: 10 RepsMin 5: 12 RepsMin 6: 30 Second Hollow Hold Hanging from a Pull Up BarMin 7: 8 RepsMin 8: 6 RepsMin 9: 30 Second Hollow...
For Time:Buy In: 50 Burpee Then, 4 Rounds:50 Double Under10 Dumbbell Squat (50’s/35’s)8 Dumbbell Push Press6 Dumbbell Thruster Cash Out: 50 Burpee
5 Rounds on the 3 min:1 Round “D.T.”Row for Calories with the remaining time in each round 1 Rounds of D.T.=12 Deadlift (155/105)9 Hang Power Clean6 Push Jerk
5 Rounds For Time:10 Back Squat (185/125)20 Weighted Abmat Sit Up (25/15)40 Double Under
AMRAP 20 minutes:50′ Walking Lunge with Plate Overhead20 Plate Thruster (45/25)10 Push Up w/ Feet on Plate400 M Run
A. Every Minute On The Minute x 10-minutes:1 Power Snatch-Use 70% across all sets B. 2 Rounds for Time:35 Power Snatch (75/55)20 Box Jump Overs (24/20″)35 Lateral Barbell Burpees
A. Gymnastics Skill Work:EMOM x 10 minutesMin 1: 3 Strict Muscle Up OR 6 Strict Pull UpMin 2: 6 Strict Handstand Push Up B. 7 Rounds:5 Unbroken Push Press (for load)15 Russian Kettlebell Swing (70/53)-Rest 2 min between each round. *Score is the total weight successfully lifted for a set of 5 Push P...
For Time:12 Ring Muscle Up21/17 Calorie Bike9 Ring Muscle Up15/12 Calorie Bike6 Ring Muscle Up9/6 Calorie Bike
16 Min AMRAP:20 Box Jumps (24/20″)20 Burpees10 Squat Cleans (145/100)
A. Tempo Front Squat5-4-3-2-1-:03 sec down and regular up B. Barbell Back Rack Carry4 x 50′*After each set complete 5 D-ball or Sandbag Ground to Over Yoke. Take 1 round every 2-3 minutes.
For Time:Run 1 mile320 Double UnderRun 800 meters160 Double UnderRun 400 meters80 Double Under
Every 5 Min, for 20 Min, Complete a 3:30 Min AMRAP for Max Reps:15 Hang Power Snatch (95/65)20 Handstand Push UpsMax Reps Wallballs (20/14)(*Rest 1:30 between Rounds)
“Paul” Five rounds of: 50 Double unders35 Knees to elbows20 Yard Overhead walk (185/125) Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be marrie...
“Martin”For time, with a partner: 2,000 m row100 deadlifts (Bodyweight average)50 thrusters (95/65)1,000 m row100 hand-release push-ups50 pull-ups500 m row100 sit-ups100 wall-ball shots (20/14) British Army Pvt. Martin Simon George Bell from 2nd Battalion, Parachute Regiment, was killed...
“Griff”For time:•Run 800 meters•Run 400 meters backwards•Run 800 meters•Run 400 meters backwards See your previous score HERE In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived b...
“Jack”20 Min AMRAP:10 Push Press (115/75)10 KB Swings (53/35)10 Box Jumps (24/20″) -See your previous score HERE Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in J...
“Coffey” For time:Run 800 meters50 Back squat (135/95)50 Bench press (135/95)Run 800 meters35 pound Back squat (135/95)35 Bench press (135/95)Run 800 meters20 Back squat (135/95)20d Bench press (135/95)Run 800 meters1 Muscle-up U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon...
5 rounds for time of:440 Meter Row 10 Box Jumps (30/24″)10 Deadlifts (275/185)10 Wallballs (30/20) On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and...
6 rounds for time of:60 Double-unders30 Kettlebell Swings (70/53)15 Burpees
Six rounds for time:30 Air Squats19 Power clean (135/95)7 Strict Pull-upsRun 400 meters On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
10 Min AMRAP:8 Toes to bar8 Dumbbell thruster (35s/25s)12 Dumbbell walking lunge (35s/25s) *See your previous score here U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from...
7 rounds for time: (PARTNER OPTION)11 deficit handstand push-ups (Synchro)1,000-meter run (Split Any Way, 1 Person Runs at a Time)
“Ledesma” 20 Min AMRAP:5 Parallette handstand push-ups10 Toes through rings15 Med ball squat cleans (20/14) Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2...
“Brenton” Five rounds for time of:Bear crawl 100 feetStanding broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a weight vest or body armor, wear it. Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and kil...
“Kevin” 3 rounds for time of:32 deadlifts (185/125)32 hanging hip touches, alternating arms800-meter running farmer carry, 15-lb. dumbbells Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virgi...
“Larry” For Time:21-18-15-12-9-6-3 Front squats (115/75)Bar-facing burpees *200-m sandbag carry after each round (80/50#) Time Cap: 25 mins Optional team version: Share reps any way, run together with 1 sandbag U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fig...
“Tyler”5 Rounds For Time:7 Ring Muscle-ups21 Sumo-deadlift high-pull (95/65) 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to t...
“JT” For Time:21-15-9 Handstand push-upsRing dipsPush-ups*15 Min Time Cap *See your previous score HERE In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a warrior and a man who believed his purpos...
“Manion”Seven rounds For Time- (Partner Option)Run 400 meters (Together)29 Back squat (135/95) (Split Any Way) First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendl...
With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row20 burpees over the rower10 power cleans (155/105) Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI...
Seven rounds for time of:10 Left Arm Dumbbell Hang Split Snatch (40/25)1 Rope Climb10 Right Arm Dumbbell Hang Split Snatch (40/25)1 Rope Climb *Alternate feet in the split snatch sets.*20 Min Time Cap U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Par...
For time, wearing a 20-lb. vest:25 thrusters (115/75)50 box jumps (24/20″)75 deadlifts (115/75)1.5 mile run75 deadlifts (115/75)50 box jumps (24/20″)25 thrusters (115/75) U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional M...
“Viola”20 Min AMRAP:400 M Run11 power snatches (95/65)17 pull ups13 power cleans (95/65) U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an eng...
For Time:50-40-30-20-10Calorie Bike *100 foot Plate Push (55/45) between each set –BOX NEWS– We are so excited to announce we are doing a full month of Hero Workouts for the entire month of July! Every day will be a new hero wod to complete. There will always be scaling options including team versio...
Five Rounds:3 mins on, 1 min off10 DB Lateral Burpee18 Alt. DB SnatchMax HSPU –BOX NEWS– >>No endurance class or yoga this week! Back to normal schedule next week! >>We are so excited to announce we are doing a full month of Hero Workouts for the entire month of July! Every d...
A. Tempo Front Squat3 reps on the 3 min for 12 min (:03 sec down and :03 sec up) B. 3 Rounds For Time:500/400 m Row7 Front Squat (225/155)21 Sit Ups –BOX NEWS– We are so excited to announce we are doing a full month of Hero Workouts for the entire month of July! Every day will be a new hero wod to c...
“Filthy 50” For Time:50 Box Jump (24″/20)50 Jumping Pull Up50 Kettlebell Swing (35)50 Walking Lunge50 Knees to Elbow50 Push Press (45)50 Hip Extension50 Wall Ball 50 Burpee50 Double Under Compare your last score HERE –BOX NEWS–We are so excited to announce we are doing...
“Choose Your Own Adventure”AMRAP 10 min:10 Squat Clean (95/65)10 Chest to Bar Pull Up Change the barbell with any of the following:30-45 lb Dumbbells50-80 lb Sandbag50-70 lb D-Ball
“The Ghost” 6 Rounds for Max Reps:1 Minute of Rowing1 Minute of Burpees1 Minute of Double Unders1 Minute Rest Compare your previous time here!
For Time:50′ Goblet Walking Lunge (53/35)5 Rope Climb50′ Goblet Walking Lunge (53/35)20 Kettlebell Clean/side (53/35)50′ Goblet Walking Lunge (53/35)50 Box Jumps50′ Goblet Walking Lunge (53/35)20 Kettlebell Clean/side (53/35)50′ Goblet Walking Lunge (53/35)5 Rope Climb5...
For Time:30 Shoulder to Overhead (205/145)-Each time you drop the bar complete Run 200 meters 20 Strict Ring Dip-Each time you break complete Run 200 meters 10 Bench Press (205/145)-Each time you break complete Run 200 meters
A. Deficit Deadlift5-5-3-3-3 B. Every 3 Minutes x 4 Rounds, Complete 1 Round:10 Deadlift (60% of Deadlift 1 RM)10 Jumping Air Squats30 Banded Hamstring Curl
For Time:10-9-8-7-6-5-4-3-2-1 Kettlebell Swing (70/53)Burpee Pull Up*Complete 1 Wall Walk After Every Round
EMOM 12 min:Min 1: 4 Cluster (185/125)Min 2: 20/17 Calorie Bike
For Time:1 mile Run1,000m Row800m Run500m Row400m Run250m Row –BOX NEWS– NEW CLOTHING ORDER IS HERE FOR SPRING/SUMMER! Orders will be open through Sunday night- fill out the google doc form to place your order! Payments can be made via check, cash, or Venmo to @crossfitantietam. Payments...
A. Front Squat10-3-8-2-6-1 B. 4 Rounds for Quality 10 Dumbbell Hammer Curl 10 Close Stance Kettlebell Goblet Squat 10 Tate Press –Complete exercises back to back and rest as needed between sets but no more than 3 min
For Time: 30 Snatch (135/95)30 Box Step Up (50’s/35’s)30 Clean and Jerk (135/95)30 Box Step Up (50’s/35’s)
A. Squat Clean 3-3-3-2-2 B. EMOM 12 min:Min 1: 5-7 Strict HSPU Min 2: 7 Bulgarian Split Squat/sideMin 3: 15 Weighted Sit Up
For Time:Run 800 meters30 Double Dumbbell Ground to Overhead (35’s/25’s)15 Toes to BarRun 800 meters 30 Dumbbell Burpee Deadlift (35’s/25’s)15 Toes to BarRun 800 meters30 Renegade Row (35’s/25’s)15 Toes to Bar CrossFit Kids starts today! Head back to the CrossFit...
A. 15 Minutes on the Clock:3 Rounds for Quality/Load-100′ Yoke Carry100′ Sandbag Bearhug Carry B. 4 Rounds for Max Reps:400 M RunMax Reps Bench Press @ 70% of 1RM
Accumulate the Following in Any Order 100 Wall Ball (20/14)100 Kettlebell Swings (53/36)-At the start of each minute complete 3 burpees.
3 Rounds For Time:15/12 Assault Bike12 Front Squat (135/95)12 Pull Up9 Push Press (135-/95)9 Ring Dip 6 Thruster (135/95)6 Bar Muscle Up
A. 1000 M Row Time Trial B. 15 Min EMOM:Minute 1:18/15 Calorie RowMinute 2: 6 Overhead Squat (165/115)Minute 3: 50ft Handstand Walk *Score is reps NOT completed*HS Walk 5 feet=1 rep
We are excited to announce that we will be having a summer CrossFit Kids class! This will be coached by Coach Kristi again, and we can’t wait to get started! We’ll have two classes this year: 3-6 years old and 7+ Class Days: Tuesday and Thursday from June 9 – July 28 June: 9, 14, 1...
A. EMOM x 10 minutes:1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 65-70% B. Every 3 Minutes for 5 Rounds, Complete:11 Slam Balls (50/40)9 Power Clean (155/105)7 Bar Facing Burpee
5 Rounds For Time:10 GHD Sit Ups OR V-Ups100 meter Sled Pull (90/65)10 Abmat Sit Ups50 Double Unders
Two options today- You can either flow session if you did Murph yesterdday, or complete a Wod! Wod Option:25 Min AMRAP:10 Single Arm Dumbbell Snatch (50/35, right)10 Suitcase Lunge (50/35, right)10 Single Arm Dumbbell Thruster (50/35, right)400 M Run10 Single Arm Dumbbell Snatch (50/35, left)10 Suit...
Come Celebrate Memorial Day MURPH with us! We will have 2 class times today: 6:30 am and 8:00 am!
A. 10 Min EMOM:Every Min on the Min, Complete 3 Hang Power Snatch B. 3 Rounds:AMRAP 3-Minutes12 Hang Power Snatch (115/75)AMRAP Bike Calories-Rest 1-minute between rounds- Schedule for this weekend:Saturday: Regular class at 8:00 am, No Gymnastics classSunday: Regular class at 10:00 amMonday (Memori...
For Time:400 Meter Run100 Wall Ball (20/14)50 Toes to Bar25 Front Squat (155/105)400 Meter Run Schedule for this weekend:Saturday: Regular class at 8:00 am, No Gymnastics classSunday: Regular class at 10:00 amMonday (Memorial Day): Murph Heat at 6:30 am and 8:00 am onlyTuesday: Regular Schedule
A. Sumo Deadlift- 5×3 B. 10 Minute AMRAP:10 Handstand Push Ups15 Box Step Ups (24/20″)*Wear a Weight Vest if you have one!
In 10-minutes:1-Mile RunMax Rep Push Ups Then…In 10-minutes:2,000 Meter RowMax Rep Push Ups Then…In 10-minutes:1-Mile RunMax Rep Push Ups
For Time:60 Clean and Jerk (135/95)*At the start of each minute do 5 Pull Ups
21-15-9 For Time:Burpee Deadlift (265/185)Pull UpsCalorie Bike
Team Workout10 Rounds For Time With a Partner:60 Double Under30 Air Squat5 Wall Walks -Partner up into teams of two. One athlete will complete an entire round while the other athlete is resting. Each athlete will complete a total of 5 rounds.
AMRAP 7 min:30 Alternating Hang Dumbbell Snatch (50/35)20 Box Jump Over (24/20″)10 Bar Muscle Up – 3 MINUTE REST – AMRAP 7 min:30 Alternating Dumbbell Snatch (50/35)20 Box Jump10 Bar Muscle Up
A. Front Squat 4×8 B. AMRAP 12 min25 Walking Lunge Steps50 Abmat Sit Ups100 M Farmers Carry (53s/35s)
10 Rounds For Time:100 M Run5 Toes to Bar5 Dumbbell Box Step Over (50/35#)1 Rope Climb
A. Bench Press7-5-3-2-1 B. 5 Rounds For Quality:50′ Yoke Carry (heavy barbell on shoulders):30sec Handstand HoldMax Set of Perfect Push Ups
A. 12 Minutes on the Clock:Build to a Heavy Single Power Clean and Push Jerk B. 15 Min AMRAP:3 Push Jerk (185/125)6 Power Clean (185/125)9 Deadlift (185/125)200 Meter Run
For Time:50 Chest to Bar Pull Ups100 Overhead Squat (75/55)200 Double Unders
EMOM x 30-minutes:Minute 1: 15/12 Calorie RowMinute 2: 10 Box Jump + Air SquatMinute 3: 15/12 Calorie BikeMinute 4: 18 Dumbbell Snatch (50/35)Minute 5: Rest
For Time:9/6 Bar Muscle Ups18 Push Press (135/95)100 Double Unders9/6 Bar Muscle Ups15 Push Press (135/95)80 Double Unders9/6 Bar Muscle Ups12 Push Press (135/95)60 Double Unders9/6 Bar Muscle Ups9 Push Press (135/95)40 Double Unders *17 Minute Time Cap
Buy In: 60/48 Calorie Bike Then…AMRAP 18 min6 Box Jump Overs (24/20″)12 Russian Kettlebell Swing (70/53)18 Kettlebell Walking Lunge (70/53) Then, Buy Out: 60/48 Calorie Bike
4 Rounds For Time:400 Meter Run25 Wall Ball (20/14) *Extra challenge: Wear a 20/14 weight vest
A. 10 Min EMOM:Odd Minutes: 1 Power Snatch + 1 Hang Squat SnatchEven Minutes: Pull Up Work *Focus on Quality, work on a higher skill level, practice Chest to Bars, do strict pull up with negatives, etc.* B. For Time:2 Rounds Of-6 Power Snatch (165/110)12 Burpee Pull Up Then.. 2 Rounds Of-10 Power Sn...
A. Back Squat9-7-5-3 B. Accessory Work:4 Rounds For Quality:5 Double Kettlebell Clean (53/35)50′ Kettlebell Overhead Carry (53/35)100′ Kettlebell Front Rack Carry (53/35)
3 Rounds For Time:30/25 Calorie Assault Bike10 Back Squat (225/155) **Immediately Into:** 3 Rounds For Time:Row 500 meters10 Unbroken Toes to Bar
For Time:15-12-9-6-3Sumo Deadlift High Pull (115/75) 30-24-18-12-6D-Ball Ground to Shoulder (50/40) *200 Meter Run after each round
20 Min AMRAP:10 Box Jump (30/24″)10 Push Up10 Jumping Squat 10 Strict Handstand Push Ups50 Double Unders
EMOM 9 min:Min 1, 2, 3: Snatch x 2 (60%)Min 4, 5, 6: Snatch x 2 (65%)Min 7, 8, 9: Snatch x 2 (70%)Bike or Row at a casual pace the remainder of each minute. -5 Min Break to get new weights and warm up C&J- EMOM 9 min:Min 1, 2, 3: Power Clean and Jerk x 2 (60%)Min 4, 5, 6: Power Clean and Jerk x...
3 Rounds For Time:400m Medball Run (20/14)20 Wallballs 20 Medball Walking Lunge 20 Medball Sit-Ups
3 Rounds For Time:30/24 Calorie Row30 Kettlebell Swing (53/35)30 Burpee
A. 1 Mile Time Trial B. 15 Min EMOM:Min 1: 200 M RunMin 2: 20/15 Calorie Assault BikeMin 3: Max Reps Sit Ups
AMRAP 3 min:3 Push Press (155/105)15 Air Squat*Rest 1 min* AMRAP 3 min6 Push Press (135/95)18 Air Squat*Rest 1 min* AMRAP 3 min9 Push Press (115/75)21 Air SquatGoal- Unbroken reps on push press
