Blog
2022
Apr
18

April 19, 2022

For Time:12 Deadlift (315/225)9 Ring Muscle Up6 Wall Walk9 Deadlift 6 Ring Muscle Up3 Wall Walk6 Deadlift3 Ring Muscle Up1 Wall Walk

2022
Apr
17

April 18, 2022

AMRAP 15min:300 M Run16 Front Rack Box Step Up (75/55)12 Push-Up Then, Directly Into-AMRAP 15min:300 M Run16 Box Jump (24/20″)12 Pull Ups

2022
Apr
13

April 14, 2022

0-10 min:“Jackie”1000 M Row 50 Thrusters (45/35)30 Pull Up 10-20 min:750 M Row 750 35 Thrusters (95/65)20 Strict Pull Up 20-30 min:500 M Row 500 20 Thrusters (135/95)10 Bar Muscle Up

2022
Apr
12

April 13, 2022

Partner Workout!!Buy In:Accumulate 50 Burpee Over Dumbbell Then…10 Rounds, Alternating Full Rounds:50’Single Arm Overhead Walking Lunge (50/35)50 Double Unders Then…Accumulate 50 Burpee Over Dumbbell

2022
Apr
11

April 12, 2022

A. 12 Minutes to Build to a Heavy Set of 3 Push Jerk B. For Time:21-15-9Wall Ball (30/20)Power Clean (135/95)Shoulder to Overhead (135/95)

2022
Apr
07

April 8, 2022

A. 10 Minutes on the Clock:Find a Heavy Set of 3 Power Snatch B. For Time:15-12-9 Power Snatch (115/75)Calorie Bike -REST 3-MINUTES- 9-12-15Power Snatch (115/75)Calorie Bike

2022
Apr
06

April 7, 2022

For Time:21 Pull Ups9 Squat Clean (155/105)18 Chest to Bar Pull Up6 Squat Clean (185/125)15 Ring Muscle Up3 Squat Clean (225/155)

2022
Apr
05

April 6, 2022

For Time:1-Mile Run20 Kettlebell Snatch (53/35, 10 reps per side)20 Goblet Box Step Up (53/35)1,200 Meter Run20 Kettlebell Snatch (53/35, 10 reps per side)20 Goblet Box Step Up (53/35)800 Meter Run20 Kettlebell Snatch (53/35, 10 reps per side)20 Goblet Box Step Up (53/35)400 Meter Run *30 Min Time C...

2022
Apr
04

April 5, 2022

A. Bench Press10-8-6-4-2 B. Hand Over Hand Sled Pull:4 x 50′ Farmers Carry (heavy):4 x 100′ Hip Extension:3 x 12-15 reps –BOX NEWS– Announcing Our Nutrition Challenge Winners!! We had so much fun on this challenge! We had so many people go so strong this year, and have seen i...

2022
Apr
03

April 4, 2022

15 Min AMRAP:21 GHD Sit Ups OR Medball Sit Ups (20/14)15 Dumbbell Push Press (50s/35s)9 Back Squat (185/125)45 Double Unders

2022
Mar
29

March 30, 2022

A. Pause Back Squat:4-3-2-1-:03 sec pause at the bottom of each rep B. For Max Reps:Minute 0-2:00 Max Reps BurpeesMinutes 2:00-4:00- Max Calorie Assault BikeMinutes 4:00-6:00- Max Lunges w/ 2 Dumbbells in Suitcase CarryMinutes 6:00-8:00- Max Reps Burpees

2022
Mar
28

March 29, 2022

For Time:1,200 Meter RunThen 12 rounds of:4 Strict Handstand Push Ups8 Chest-to-Bar Pull Ups12 Air Squats//Men wear a 20-lb. vest Women wear a 14-lb. vest// *25 Minute Time Cap

2022
Mar
27

March 28, 2022

A. 10 Minutes on the Clock:Find a 1 Rep Max Hang Squat Clean B. 5 Rounds For Time: 20 Box Jump (24/20) 10 Hang Squat Clean (155/105)

2022
Mar
23

March 24, 2022

A. Push Press:10-8-6-4-2 B. Accessory Lifts:3-4 Rounds For Quality of:100ft Sled Drag (heavy)100ft Sandbag/D-Ball Bearhug Carry (heavy)10 Sandbag/D-Ball Over Shoulder (heavy)Y

2022
Mar
22

March 23, 2022

AMRAP 5 min:50 Wall Balls (20/14)With remaining time max rep Calorie Bike -Rest 2 min- AMRAP 5 min:50/40 Calorie BikeWith remaining time max rep Wall Ball (20/14)

2022
Mar
21

March 22, 2022

A. 10 Min to Find a 1RM Hang Power Snatch B. 5 Rounds for Time:5 Hang Power Snatch (115/75)10 Box Jump Over (24/20)15 Deadlift (115/75)

2022
Mar
20

March 21, 2022

AMRAP 30 minutes:2 Rounds of Strict “Cindy”500/400 Meter Row -Strict Cindy= 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats

2022
Mar
16

March 17, 2022

For Time:40 Toes to Bar 22 Unbroken Wall Balls (20/14) 50 Double Unders 22 Unbroken Med Ball Squat Cleans (20/14)40 Toes to Bar 22 Unbroken Wall Balls 50 Double Unders 22 Unbroken Med Ball Squat Cleans

2022
Mar
13

March 14, 2022

12 Min AMRAP: 3 Alternating Pistol Squat3 Box Jumps (24/20″)6 Alternating Pistol Squat6 Box Jumps (24/20″)9 Alternating Pistol Squat9 Box Jumps (24/20″)12 Alternating Pistol Squat12 Box Jumps (24/20″) *Continue adding 3 reps each round until the 12 min time limit

2022
Mar
09

March 10, 2022

20 Min Flow Session AMRAP:50′ Bear Crawl 6 Weighted Cossack Squat1 Minute GOAT work100 meter D-Ball Bearhug Carry (50/40)6 Dumbbell Pull Over1 Min GOAT work200 meter Sled Drag (115/75)6 Push Up1 Min GOAT work

2022
Mar
08

March 9, 2022

For Time:3 Rounds20 Wall Ball (30/20)20 Kettlebell Swings (70/53) -Rest 2 min- 3 Rounds25/20 Calorie Bike10 Burpee Pull Up

2022
Mar
07

March 8, 2022

For Time:1000/800 m Row40 Box Jumps (24/20″)500/400 m Row20 Hang Clean (135/95)350/200 m Row10 Push Jerk (135/95)350/200 m Row10 Ring Muscle Up500/400 m Row20 Handstand Push Up1000/800 m Row40 Box Jump Over (24/20)

2022
Mar
06

March 7, 2022

10 Min AMRAP:10 Double Unders10 Dumbbell Reverse Lunges (40s/25s)20 Double Unders10 Dumbbell Reverse Lunges (40s/25s)30 Double Unders10 Dumbbell Reverse Lunges (40s/25s)40 Double Unders10 Dumbbell Reverse Lunges (40s/25s)*Continue adding 10 reps of double unders each round

2022
Feb
28

March 1, 2022

EMOM 20 min:Min 1: 21/17 Calorie RowMin 2: 15 Dumbbell Thrusters (50s/35s)Min 3: Max Reps Bar Muscle UpMin 4-5: Rest

2022
Feb
27

February 28, 2022

For Time:3-6-9-12-15-18-21-24-27Weighted Box Step Up (24/20″, 53/35 KB)Kettlebell Swing (53/35)*At the top of every minute complete 5 Push Up-15 Minute Time Cap OR 22.1 REDO!!

2022
Feb
23

February 24, 2022

Stretch and Strengthen to Prep for the Open which starts Friday!! Lower Body Stretch:Lateral Lunge: 2 x 8/side Kneelng Heel to Butt: 2 x 8 Calf Raise: 2 x 10 Lower Body Strengthen Split Squat: 2 x 10/legSquat w/ Band around Knees: 1 x 30Single Leg Glute Bridge: 2 x 12/side Upper Body StretchPull Up:...

2022
Feb
22

February 23,2022

A. 10 Minutes on the Clock:Find a Heavy 2 Rep Hang Power Clean B. AMRAP 9 min:6 Power Clean (155/100)3 Split Jerk (155/100)10 Shuttle Runs

2022
Feb
21

February 22, 2022

2 Rounds:AMRAP 5 min-Constant Movement with a (75/55) lb barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than :03 seconds. Get creative and have fun with this. You can make up your own complex befo...

2022
Feb
20

February 21, 2022

2 Rounds For Time:20 Box Jump (24/20)3 Deadlift (335/245)50 Wall Balls (20/14)3 Deadlift (335/245)30 Toes to Bar3 Deadlift (335/245)40 Push Up 3 Deadlift (335/245)*15 min Time Cap

2022
Feb
17

February 18, 2022

For Time:50 “Manmaker” (50’s/35’s) *1 Rep = Renegade Row, Push Up, Squat Clean, Shoulder to Overhead, Overhead Lunge Right and Left

2022
Feb
15

February 16, 2022

EMOM Ladder:Min 1: 20 Double Under + 2 Thrusters (95/65)Min 2: 20 Double Under + 2 Thrusters (105/70)Min 3: 20 Double Under + 2 Thrusters (115/75)-Continue adding weight until you max out on the thrusters then make your way back down on the minute to where you started Weights:95/65-105/70-115/75-125...

2022
Feb
13

February 14, 2022

AMRAP 12 min21/17 Calorie Row5 Ring Muscle Up14 Alternating Front Rack Lunge (75/55) **Immediately Into** AMRAP 12 min21/17 Calorie Row15 Kettlebell Swing (35/26)10 Weighted Step Up

2022
Feb
09

February 10, 2022

Teams of 2 For Time:2 Rounds 5 Deadlift (315/225)10 Push Ups45 Double Under 7 Deadlift (275/185)15 Ring Push Ups45 Double Under 10 Deadlift (225/155)5 Strict Handstand Push Up45 Double Under-Complete each triplet with one partner holding the top of the deadlift while the other does the work. Work ca...

2022
Feb
03

February 4, 2022

50/40 Calorie Row30 Medball Sit Up25 Hang Power Clean 20 Strict Press50/40 Calorie Bike30 Back Squat 25 Bent Over Row20 Medball Sit Ups50/40 Calorie Row 30 Reverse Lunge 25 Med Ball Sit Ups20 Floor Press *All movements to be done with an empty barbell.

2022
Jan
31

February 1, 2022

A. Reverse 3 Position Clean and Jerk:1-1-1-1-1 B. 6 Rounds For Time:9 Handstand Push Up9 Burpee Box Jump (24/20)45 Double Under

2022
Jan
30

January 31, 2022- 21.3

“21.3”For Total Time:β€’ 15 front squats (95/65)β€’ 30 toes-to-bars β€’ 15 thrusters (95/65)Rest 1 min. β€’15 front squatsβ€’ 30 chest-to-bar pull-ups β€’ 15 thrustersRest 1 min. β€’ 15 front squatsβ€’ 30 bar muscle-ups β€’ 15 thrusters Time cap: 15 min

2022
Jan
27

January 28, 2022

3 Rounds of:12/10 Calorie Row5 Squat Clean (185/125)5 Push Jerk -Rest 2 min- 3 Rounds of: 12/10 Calorie Row4 Squat Clean (205/135)4 Push Jerk -Rest 2 min- 3 Rounds of:12/10 Calorie Row3 Squat Clean (225/155)3 Push Jerk

2022
Jan
26

January 27, 2022

A. EMOM 10 Min:1 Snatch-Use 75-85% across all sets B. 16.3-ish AMRAP 7 min:10 Double Dumbbell Ground to Overhead (35’s/20’s)3 Bar Muscle-Ups

2022
Jan
25

January 26, 2022

A. Back Squat:70% x 380% x 390% x 3+ B. 3 Rounds For Quality:8ea Single Leg Box Step Up12 Incline Dumbbell Bench Press:40 sec GHD Hip Extension Hold

2022
Jan
24

January 25, 2022

3 Rounds For Time:5 min Bike for Calories200 Double Under100 meter Farmers Carry (70’s/53’s) -Score is your time minus total accumulated calories on the bike.

2022
Jan
20

January 21, 2022

A. 10 Minutes on the Clock:Complete 3 Rounds For Quality:10 sec Ring Support3-5 Strict Ring Dip:10 sec Hold at Bottom of Ring Dip3-5 Strict Ring Dip-Rest :60-:90 sec between rounds B. For Time:20 Dumbbell Thrusters (50s/35s)40/32 Calorie Assault Bike20 Dumbbell Thrusters (50s/35s)

2022
Jan
18

January 19, 2022-19.3

For Time:200-ft. Dumbbell Overhead Lunge (50/35)50 Dumbbell Box Step-Ups (24/20)50 Strict Handstand Push-Ups200-ft. Handstand Walk *10 minute Time Cap

2022
Jan
17

January 18, 2022

Every 10 Minutes for 30 Minutes, Complete For Time:25 Sumo Deadlift High Pull (115/75)30/24 Calorie Row35 Bar Facing Burpee40 Kettlebell Swings (53/35)

2022
Jan
16

January 17, 2022

A. 15 Minutes on the Clock:Overhead Squat3-2-2-1-1-1 B. For Time:2-4-6-8-10Wall WalksOverhead Squat (135/95)(10x) Double Unders

2022
Jan
13

January 14, 2022

A. 10 Minutes to Find a Heavy Complex:1 Hang Power Snatch + 2 Squat Snatch B. 3 Rounds For Time:21/17 Calorie Bike 15 Squat Snatch (95/65)9 Bar Muscle Up

2022
Jan
12

January 13, 2022

16 Min AMRAP:3 Burpees30 double-unders6 Burpees30 double-unders9 Burpees30 double-unders– Continue adding 3 reps to the Burpees each round.

2022
Jan
10

January 11, 2022

A. Gymnastics Skill Work:EMOM 10 Min-:30 Handstand Walk OR:30 Handstand Hold B. For Time:10 Push Press (165/115)5 Rope Climb8 Push Press 4 Rope Climb6 Push Press3 Rope Climb4 Push Press2 Rope Climb2 Push Press1 Rope Climb

2022
Jan
09

January 10, 2022

For Total Time:50/40 Calorie Row40 Double Dumbbell Squat (50s/35s)30 Toes to Bar Rest 2 min 30 Toes to Bar40 Double Dumbbell Squat (50s/35s)50/40 Calorie Row –BOX NEWS– Nutrition Challenge starts today! You can Venmo @CrossfitAntietam, it’s $60 to enter. Things to do today: Downloa...

2022
Jan
06

January 7, 2022- 13.4

“13.4”AMRAP 7 min3 Clean & Jerk (135/95)3 Toes-to-bar6 Clean & Jerk6 Toes-to-bar9 Clean & Jerk9 Toes-to-bar12 Clean & Jerk12 Toes-to-bar15 Clean & Jerk15 Toes-to-bar18 Clean & Jerk18 Toes-to-bar… *If you complete the round of 18, go on to 21. If you complete...

2022
Jan
05

January 6, 2022

A. “Goat Work” EMOM 10 Min- β€œGoat” is CrossFit slang for a movement that challenges us. Examples: Doubles, Ring Dips, Snatches, Overhead Squats, etc. These are the best days to turn perceived β€œweaknesses” into β€œstrengths.” B. 5 Rounds for Distance:– Row, Bike, or Ski-1:40 on...

2022
Jan
04

January 5, 2022

A. Pause Back Squat -6×2*3 Second Pause @ Bottom B. For Time:15-21-27Back Squat (165/110)Handstand Push Ups –BOX NEWS–Our Antietam 75 Challenge begins on Monday. Chat with Cerissa or Ashton to sign up! Here are the details if you missed our meeting! https://docs.google.com/document/...

2022
Jan
03

January 4, 2022

For Total Time to Complete:40 Dumbbell Snatch (50/35)30 Box Jump (24/20)150 Double Under-8 min Cap -Rest 2 min- 30 Box Jump (24/20)40 Dumbbell Snatch (50/35)150 Double Under-8 min Cap -Rest 2 min 150 Double Under30 Box Jump (24/20)40 Dumbbell Snatch (50/35)-8 min Cap –BOX NEWS–Our annual...

2022
Jan
02

January 3, 2022

3 Rounds For Time:7 Deadlift (315/205)14 Lateral Barbell Burpees21 Chest to Bar Pull Up14 Bar Facing Burpees –BOX NEWS– Our annual Health Challenge is here!! We will be having a meeting Tuesday night at 7 pm! Here are the details- contact Ashton or Cerissa to sign up! https://docs.google...

2021
Dec
29

December 30, 2021

20 Min AMRAP:30 Box Jump (24/20″)15 Overhead Squat (95/65)30 Box Jump15 Overhead Squat (95/65)30 Box Jump10 Power Snatch (125/85)30 Pistol Squat10 Power Snatch (125/85)30 Pistol Squat5 Squat Snatch (165/115)30 Pistol Squat5 Squat Snatch (165/115)

2021
Dec
27

December 28, 2021

EMOM 15 min:Min 1: Max Rep Wall Ball (20/14#)Min 2: Max Calorie Row Min 3: Rest Holiday Schedule: Mon-Thurs: Normal Schedule Fri: 8 AM ONLY Sat: 8 am Sun: 10 am

2021
Dec
26

December 27, 2021

For Time:25 Handstand Push Ups50 Clean & Jerk (185/125)75 Toes to Bar-Partition Any Way --Holiday Schedule-- Mon-Thurs: Normal Schedule Fri: 8 AM ONLY Sat: 8 am Sun: 10 am

2021
Dec
22

December 23, 2021

2,000/1,600 Meter Row100 Double Under10 Single Arm DB Thruster (right) (50/35)10 Single Arm DB Thruster (left) (50/35)1,000/800 Meter Row80 Double Under8 Turkish Get Up (right) (35/25)8 Turkish Get Up (left) (35/25)500/400 Meter Row40 Double Under4 Strict Ring Muscle Up4 Toes to Ring –BOX NEWS...

2021
Dec
21

December 22, 2021

A. Gymnastic Skill Work:EMOM 15 Min-Min 1- :30 Max HSPUMin 2- :30 Max Ring DipsMin 3- :30 Max Push Ups B. 7 Rounds for Time:15 Wall Balls (20/14)1 Rope Climb –BOX NEWS– Holiday Schedule This Week Mon-Thurs: Normal Schedule Fri- 8 am ONLY Sat & Sun: CLOSED

2021
Dec
20

December 21, 2021- 13.1

17 Minutes on the Clock, Complete:40 Burpees30 Snatch (75/45)30 Burpees30 Snatch (135/75)20 Burpees30 Snatch (165/100)10 burpeesAMRAP Snatch (210/120) –BOX NEWS– Holiday Schedule This Week: Mon-Thurs: Normal Schedule Fri- 8 am ONLY Sat & Sun: CLOSED

2021
Dec
19

December 20, 2021

Every 3 Minutes for 3 Rounds: (0:00-9:00)12 Tempo Front Squat-:03 seconds down and :03 seconds up Every Minute on the Minute for 5 Minutes: (9:00-14:00)12/10 Calorie Row or Ski Erg Every 3 Minutes for 3 Rounds: (14:00-23:00)8 Tempo Strict Press-:03 seconds down and :03 seconds up Every Minute on the...

2021
Dec
14

December 15, 2021

For Time33 Toes to Bar66 Power Clean (125/85)66 Burpee Box Jump Over (24″/20″)33 Bar Muscle Ups OR Chest to Bar Pull Ups *30 Minute Time Cap

2021
Dec
13

December 14, 2021

30-20-10 of:Alternating DB Hang C&J (50/35)5-4-3Wall Walks Right into… 30-20-10 of:Alternating DB Snatch (50/35)5-4-3Wall Walks

2021
Dec
09

December 10, 2021- “True Grit”

A. Front Squat 5×5 B. For Time:2,000 M RowAt the 1 min mark, begin β€œDeath by Thrusters” (95/65) With a running clock, start the row. At the 1 min mark get off the rower, do 1 thruster, then resume rowing until the 2 min mark. Do 2 thrusters, continue rowing until the 3 min mark, do 3 thrusters,...

2021
Dec
05

December 6, 2021

Team “Filthy 50”Teams of 2 work to complete the following-50 Box Jump (24/20)50 Jumping Pull Up50 Synchronized Kettlebell Swing (35)50 Synchronized Walking Lunge50 Knees to Elbow50 Push Press (45)50 Back Extension50 Partner Wall Ball (20/14)50 Burpee 50 Synchronized Double Under *Note: A...

2021
Dec
02

December 3, 2021

A. 15 Minutes on the Clock, Find a Heavy Single for the Following Complex:Hang Squat Clean x 2 + 1 Split Jerk B. For Time:30 Squat Clean and Jerk (155/105)

2021
Nov
30

December 1, 2021

EMOM 32 Minutes-Min 1: 12/10Min 2: 15/12Min 3: 18/15Min 4: Rest-The movements for today are: Assault Bike Calories, Burpees, and Thrusters (95/65). You choose which minute is which movement, but you must keep them once you’ve started. **Score is Reps NOT Completed

2021
Nov
28

November 29, 2021- Fight Gone Bad

“Fight Gone Bad”3 rounds, 1 min at each station, for max reps:Wall Ball (20/14)Sumo Deadlift High-pull (75/55)Box Jump (20″)Push Press (75/55)Row Calorie-Rest 1 Min Between Rounds *See previous score here