2021
Jul
07
July 8, 2021
6 Rounds:15/12 Calorie Bike 15 GHD Sit Up OR Banded Abmat Sit Up -AFTER PARTY-4 Rounds Static Holds::30 second Handstand Hold (freestanding if possible):30 second Goblet Lunge Hold (44/26)/side:30 second Barbell Row Hold
2021
Jul
06
July 7, 2021
5 Rounds For Time:4 Push Jerk (205/145)18 Pull Up100 M Max Effort Sprint-Rest :90 sec between each work set -AFTER PARTY-3 Rounds For Quality:8 Strict Toes to Bar10ea Pallof Press50’ea Lateral Banded Walk
2021
Jul
05
July 6, 2021- Zeus
“Zeus”3 Rounds For Time:30 Wall Ball (20/14)30 Sumo Deadlift High Pull (75/55)30 Box Jump (20″)30 Push Press (75/55)30/20 Calorie Row30 Push-ups10 Back Squat (Bodyweight) “ZEUS”U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd...
2021
Jul
01
July 2, 2021
15 Min AMRAP:30 Double Unders15/12 Calorie Row10 Wall Balls (20/14)30 Double Unders15/12 Calorie Row20 Wall Balls (20/14)30 Double Unders15/12 Calorie Row30 Wall Balls (20/14) [Add 10 Wall Balls Per Round]*Score = Rounds and reps accumulated in 15:00 -AFTER PARTY-3 Giant Sets25′ Dumbbell Bear...
2021
Jun
30
July 1, 2021
20 Min AMRAP:2 Rope Climbs18 Box Jumps (24″/20″)Max Unbroken Set of Bench Press *Score = Total Number of Bench Press -AFTER PARTY-4 Sets for Quality:30 Single Leg Glute Bridge Hold (Left):30 Single Leg Glute Bridge Hold (Right)10 Heavy Double KB Deadlifts
2021
Jun
29
June 30, 2021
On the 7:00 x 3 Rounds:200 Meter Run9 Double Dumbbell Burpee Deadlifts200 Meter Run7 Double Dumbbell Burpee Power Cleans200 Meter Run5 Double Dumbbell Burpee Clean & Jerks -AFTER PARTY-On the Minute x 5:5 “Touch and Go” Power Snatches The Intention is to keep the same weight across a...
2021
Jun
28
June 29, 2021
A. On a 10:00 clock, every 2:00, perform:3 Front Squats B. 5 Rounds for Time:12/9 Calorie Assault Bike9 Kipping Handstand Push-ups6 Front Squats (175/115) -AFTER PARTY-Not For Time21-18-15-12-9:GHD Sit-ups**After Each Set: 2 Turkish Get-Ups (1/arm) Box News: CrossFit Kids class starts next week, Jul...
2021
Jun
28
CrossFit Kids!
We are excited to announce that we will be having a summer CrossFit Kids class!This is a great way to get your kids up and moving while getting fit at the same time. These classes are for kids ages 6 and up. The 12 classes will start July 6th and will run thru August 12th. Classes will be Tuesday an...
2021
Jun
27
June 28, 2021
For Time: 1 Mile Run50 Toes to Bar30 Hang Power Snatch (105/75)10 Bar Muscle Ups -AFTER PARTY-On the 0:00…For Time: 800m Sandbag Run (70/50)On the 6:00…Not for Time: 400m Sled Drag (moderate)On the 12:00…Not for Time: 200m Sled Push (heavy)
2021
Jun
24
June 25, 2021- Coffland
“Coffland” Hang from a pull-up bar for 6 minutesEach time you drop from the bar, perform:•800-m run•30 push-ups *40 Min Time Cap U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces a...
2021
Jun
23
June 24, 2021
12 Min AMRAP:20 Front Squats (135/95)20 Lateral Barbell Burpees 20 Push Presses (135/95)20 Lateral Barbell Burpees20 Thrusters (135/95) -AFTER PARTY-Midline-On a 3:00 Clock:50 V-Ups or 100 Sit-Ups Then, For Quality3 Sets of 7: Tempo Good Mornings (3s Down)3 Sets of 15: Barbell Glute Bridges*After ea...
2021
Jun
22
June 23, 2021
For Time:135/105 Calorie Assault Bike135/105 Calorie Row400 Meter Dumbbell Farmers Carry (50s/35s) *Partition as Desired* Time Cap = 30:00 -AFTER PARTY-3 Giant Sets:20 Seated Banded Abductions20 Weighted AbMat Sit-ups20 AbMat Sit-upsRest 2 Minutes Between Rounds
2021
Jun
21
June 22, 2021
For Time:42-30-18Reverse Deficit Lunge Steps (in-place)21-15-9Strict Ring Dip42-30-18GHD Sit Up *Reverse Deficit Lunge Steps (in-place) = Stand on a 45# plate (bumper) and lunge backwards -AFTER PARTY-3 Sets For Quality20 Banded Good Mornings20 Bodyweight Single Leg Romanian Deadlifts (10 Each Side)
2021
Jun
17
June 18, 2021
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row *Loading on barbell is 135/95 -AFTER PARTY-**On the 1:30 x 4 Rounds**2 Strict Chest To Bar Pull-Ups4 Strict Pull-...
2021
Jun
16
Jun 17, 2021
A. AMRAP 12:2 Burpee Box Jumps (30″/24″)25ft Handstand Walk4 Burpee Box Jumps (30/24″)25ft Handstand Walk Continue adding 2 Burpee Box Jumps to every round until 12:00 expires. B. Immediately into- On a 5:00 Clock:Take 3 attempts to establish a Max Height Box Jump Score = highest c...
2021
Jun
15
June 16, 2021
15 Min AMRAP:100 Double Unders50 Russian Kettlebell Swings (70/53)30 Pistol Squats -AFTER PARTY-Alternating EMOM x 10 (5 Rounds):Minute 1 – 3 Front SquatsMinute 2 – Max Strict Ring Dips in :30s All percentages based on 1RM Front Squat:Set 1 – 55%Set 2 – 60%Sets 3+4+5 –...
2021
Jun
14
June 15, 2021
10 Min AMRAP: 1 Mile RunTime Remaining: Max Pull Ups [Rest 3 Minutes] 7 Min AMRAP: 800 M RunTime Remaining: Chest to Bar Pull Ups [Rest 3 Minutes] 4 Min AMRAP: 400 M RunTime Remaining: Max Bar Muscle Ups -AFTER PARTY-On the 1:30 x 6 Sets1 Deadlift1 Hang Power Clean1 Power Clean1 Jerk
2021
Jun
13
June 14, 2021- Annie Are You Ok?
“Annie Are You Ok?”21-15-9 Reps for TimeCalorie RowThrusters (65/45)Med Ball Squat Cleans (20/14)Sumo Deadlift High-Pulls (65/45)Wall Balls (20/14)Burpees -AFTER PARTY-Sandbag/D-Ball Work: 4 Sets for Quality100’ Forward Carry10 Squats100’ Reverse Carry10 Squats10 Cleans
2021
Jun
10
June 11, 2021- Saman
“Saman”8 Rounds for Time:13 Deadlifts (185/125)17 Wall Balls (20/14)400 M Run *Complete with a Partner if desired. Split DL and WBs, but Run together.** 40 Minute Time Cap “Saman” This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kun...
2021
Jun
09
June 10, 2021
AMRAP 18:Buy-In: 2000/1800m Row Max Rounds With Time Remaining: 2 Power Snatches (135/95)4 Overhead Squats (135/95)8 Slam Balls (50/40) -AFTER PARTY-6 Sets:2 Tempo Front Squats– 5 Seconds Down– No Pause
2021
Jun
08
June 9, 2021
For Time:10 MU, 50 Sit-Ups, 25 HSPU8 MU, 40 Sit-Ups, 20 HSPU 6 MU, 30 Sit-Ups, 15 HSPU4 MU, 20 Sit-Ups, 10 HSPU -AFTER PARTY-4 Sets for Quality20 Band Pull-Aparts25 Banded Tricep Extensions
2021
Jun
07
June 8, 2021
EMOM for 20 Min:Min 1: 150 M RunMin 2: 40 Double Unders (2:1)Min 3: 16 Jumping Air SquatsMin 4: Max Calorie Assault Bike -AFTER PARTY-Build to a Heavy 5 Bench Press for the Day
2021
Jun
06
Team Shirt Order Form
We are placing an order for new team shirts! There are a couple different options with this one – you can choose to leave the back blank or add your name and number. If you’re playing softball, add your name and number 🙂 This is our team shirt for our games. (You don’t have to be p...
2021
Jun
06
June 7, 2021
For Time:3 Rounds:15 Power Cleans (115/85)12 Thrusters (115/85)9 Bar-Facing Burpees Directly Into… 3 Rounds:15 Power Cleans (95/65)12 Thrusters (95/65)9 Bar-Facing Burpees -AFTER PARTY-3 Sets For Quality:8 Single Kettlebell Front Rack Drop Lunge50′ Reverse Sled Drag
2021
Jun
03
June 4, 2021
2 Rounds For Time: 90/70 Calorie Row 70 Wall Ball Shots (20/14) 50 Power Snatches (75/55) 30 Burpee Box Jumps (24″/20″) *30 min time cap
2021
Jun
02
June 3, 2021
Back Squat Day! For Load:3-3-3-3-3-3-3-3-3-3 Finisher: Tabata4 rounds of:Empty Barbell Back SquatsBurpees
2021
Jun
01
June 2, 2021
Part 1. Build to a Heavy Single Clean & Jerk 10:00 EMOM1 Clean & Jerk 1-5: Warm-Up Sets 6-10: Work Sets [Rest 10:00-13:00] Part 2. “Power Hour” @ 13:00For Time:50 Clean and Jerks (135/95)[Every minute, starting at 0:00 perform: 20 Double-Unders]
2021
May
31
June 1, 2021
On the 3:00 x 10 Rounds:15/12 Calorie Row12/9 Calorie Assault Bike *Score = Slowest Round. Log all rounds.
2021
May
30
May 31, 2021 – MURPH
There are 2 class times for this workout – 6:30am and 8am. See you there! “Murph”For Time:1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run-Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20/14 pound vest or b...
2021
May
27
May 28, 2021
3 Rounds For Time:36 Burpees24 Toes to Bar12 Jerks (185/135) *Score = Time taken to complete the workoutAthletes – be smart about your hands, no rips today! Box News: -Memorial Day Murph! We’ll have two classes on Monday May 31st – 6:30 am and 8:00 am.
2021
May
26
May 27, 2021
AMRAP 14:002, 4, 6, 8, 10….Box Jump Over (30/24″)Wallballs (20/14)*Run 200 meters after each set *This is an ascending ladder rep scheme. Add 2 reps to each movement for each round*Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box J...
2021
May
25
May 26, 2021
AMRAP 15:10 Deadlifts (225/155)10 HSPU10/7 Calorie Assault Bike Box News: -Memorial Day Murph! We’ll have two classes on Monday May 31st – 6:30 am and 8:00 am.
2021
May
24
May 25, 2021
On the 4:00 x 5 Rounds:50 Double Unders300/250m Row10 Hang Squat Cleans (115/85) *Score = Log all times for each round. Score will be the slowest round.
2021
May
23
May 24, 2021
“Fresh Cut” For Time:30 Pull Ups50 Push Ups70 Squats Run 800 Meters 2x15 Pull Ups25 Push Ups35 Squats Run 800 Meters 4x7 Pull Ups12 Push Ups17 Squats
2021
May
20
May 21, 2021
For Time: 500/400m Row21 Power Cleans, 21 Push Jerks (135/95)500/400m Row15 Power Cleans, 15 Push Jerks (135/95)500/400m Row9 Power Cleans, 9 Push Jerks (135/95) -AFTER PARTY-3 Sets:* 7 “Bottom Half” Strict Presses* 7 “Top Half” Strict Presses* 7 “Full Range” Stri...
2021
May
19
May 20, 2021
For Time With A Partner:Buy-In: Run 1 Mile 200m Medicine Ball Walking Lunge150 Medicine Ball Front Squats (20/14)100 Overhead Medicine Ball Sit-UpsCash-Out: 800m Run *Break the Run into 200m intervals **Share the Lunges however you like // when not lunging just walk next to your partner with your ba...
2021
May
18
May 19, 2021
[PART 1 – 0:00-22:00]6 Rounds x AMRAP 2:0030 Air Squats20 Push-ups10 Chest to Bar Pull-upsMax Squat Snatches (135/95) *Rest 2 Minutes Between Rounds* Score = number of Squat Snatches*From 22:00-25:00 Recover [PART 2 – 25:00-30:00]5:00 EMOM1 SQUAT SNATCH -AFTER PARTY-5 Sets: Building in L...
2021
May
17
May 18, 2021
For Time: 50/35 Calorie Assault Bike100 Double Unders1500/1250m Row100 Double Unders50/35 Calorie Assault Bike -AFTER PARTY-3 Sets:Near Max Effort Ring Push-ups-Rest as needed between sets. Set:Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)*Tempo – 5s down, regular up.
2021
May
16
May 17, 2021
For Time:21-18-15-12-9:Front Squats (115/85) Kettlebell Swings (53/35)Lateral Burpees Over Barbell -AFTER PARTY-** On the 2:00 x 5 Sets:*** Rounds 1-2: 7 Back Squats* Rounds 3-4: 5 Back Squats* Round 5: Heavy 3 for the Day
2021
May
13
May 14, 2021
For Time:50 Double Unders, 20 Overhead Squats (135/95)50 Double Unders, 50 Push Ups50 Double Unders, 50 Chest to Bar Pull-ups50 Double Unders, 50 Push Ups50 Double Unders, 20 Overhead Squats (135/95)
2021
May
12
May 13, 2021
40:00 AMRAP:2000m Bike400m Run200m Double-DB or KB Front Rack Hold (50/35#)400m Run40 Abmat Sit Ups
2021
May
11
May 12, 2021
AMRAP 5:Buy-In: 50 Wall Ball Shots12 Deadlifts (185/135)12 Lateral Barbell Burpees [Rest 5:00] AMRAP 5:Buy-In: 35 Wall Ball Shots9 Deadlifts (225/155)9 Lateral Barbell Burpees [Rest 5:00] AMRAP 5:Buy-In: 20 Wall Ball Shots6 Deadlifts (275/185)6 Lateral Barbell Burpees
2021
May
10
May 11, 2021
AMRAP 18:200 meter Run12 Toes to Bar9 Strict Presses (95/65) 200 meter Run12 Toes to Bar15 Push Presses (95/65) 200 meter Run12 Toes to Bar21 Push Jerks (95/65)
2021
May
09
May 10, 2021
A. For LoadEvery 2:00 for 8:00:1 Power Snatch + 2 Overhead Squat*pause at the bottom of the Overhead Squat for :02 B. 5 Rounds For Time:7 Power Snatches (115/85)14 Box Jump Overs (24″/20″)
2021
May
06
May 7, 2021
10 Rounds For Time:3 Ring Muscle-ups6 Handstand Push Ups9 Alternating Dumbbell Snatch (50/35) -AFTER PARTY-On the 3:00 x 3 Sets:25′ Double Dumbbell Pausing Walking Lunges25′ Double Dumbbell Walking Lunges *Pausing Walking Lunge – :1 pause with back knee on the ground.*Dumbbells hel...
2021
May
05
May 6, 2021
For Time:3 x Run(Rest for half the amount of time it took to complete the mile) * Run 1 Mile*Rest 1/2 the time** Run 800 meters*Rest 1/2 the time** Run 1 Mile -AFTER PARTY-4 Sets For Quality:20 Band Pull Aparts20 Back Extensions:90 Moderate Bike
2021
May
04
May 5, 2021- Omar
“Omar” For time:10 Thruster (95/65)15 Bar-facing burpees20 Thruster25 Bar-facing burpees30 Thruster35 Bar-facing burpees *See Previous Score HERE -AFTER PARTY- 3 Sets For Quality:8 Tempo Goblet Squats1:00 Plank Hold10 Alternating Box Step-Ups
2021
May
03
May 4, 2021
A. Every 2 Minutes for 12 Minutes, Perform:3 Snatch Grip Push Press + 2 Overhead Squat B. For Time 9-15-21: Pull UpsCalorie Assault Bike -AFTER PARTY- 3 Sets For Quality:** 8 Half Kneeling Landmine Press 8 Dual Dumbbell Prone Row 15 Banded Triceps Extension
2021
May
02
May 3, 2021
30 Min AMRAP:50 Double Unders500m Row50 Double Unders5 Rounds of “The Chief” 1 Round of “The Chief”:3 Power Cleans (135/95)6 Pushups9 Air Squats -AFTER PARTY- 3 Sets For Quality: 8 Alternating Top Down Dumbbell Bench Press 8 Single Arm Dumbbell Row 8 Kettlebell Halo Each Dire...
2021
Apr
29
April 30, 2021
16 Rounds For Time:6 Box Jump Overs (24″/20″)4 Toes to Bar1 Power Clean (225/155) *Time Cap 30 Minutes -AFTER PARTY-* 3 Sets of 10: Dumbbell Bench Press* 3 Sets of 15: Barbell Bent Over Row* 3 Sets of 20: Barbell Good Mornings **Rest as needed between sets
2021
Apr
28
April 29, 2021
A. EMOM 7 Min, Perform 3 Back SquatsMin 1 and 2: 75%Min 3 and 4: 80%Min 5 and 6: 85%Min 7: 90% B. 9 Min AMRAP:50 Air Squats50 Meter Sled Push (Empty)50 Double Unders Rest 1 Minute, Then:1:00 Assault Bike Test for Max Calories *Score is Rounds + Reps for the AMRAP and Total Assault Bike Cals -AFTER P...
2021
Apr
27
April 28, 2021
“Dumbbell JT”For Time: 21-15-9-6DB Z Press (35/25)Strict Ring DipDB Deficit Push-Up (hand on DB’s) *After Each Round 100 Meter Kettlebell Farmer Carry (50s/35s) -AFTER PARTY-5 Heavy Weighted Strict Pull Ups(Hold a dumbbell between your feet or legs and cross your ankles)* 12 Single...
2021
Apr
26
April 27, 2021
In 15 minutes, complete as much as possible of: 1 Deadlift (275/185)50-m Run2 Deadlifts100-m Run3 Deadlifts150-m Run4 Deadlifts200-m RunEtc.*Workout courtesy of Crossfit.com -AFTER PARTY-Tabata Banded Curl**Standing on a (light) band, hold it with both hands about hip width, your feet and hands shou...
2021
Apr
25
April 26, 2021
For Time:Accumulate Any Way:120 Wall Balls (20/14)30 Burpee Bar Muscle Ups or 40 Burpee Chest to Bar Pullups -AFTER PARTY-Part A – 5 Sets:1 Tempo Strict Press (Up fast, :4 down)2 Strict Presses(Rest as needed between set) Part B – 1 Set:Max Reps Empty Bar Strict Press
2021
Apr
22
April 23, 2021
For Time:500m Run5 Rounds of Cindy400m Run4 Rounds of Cindy300m Run3 Rounds of Cindy200m Run2 Rounds of Cindy100m Run1 Round of Cindy *1 Round of Cindy is:5 Pullups10 Pushups15 Air Squats **Workout Courtesy of CrossFit Mayhem -AFTER PARTY-400m Double KB Farmer’s Carry (70/53)
2021
Apr
21
April 22, 2021- Annie
A. Gymnastics Skill Work:EMOM 10 Min:Odd: Handstand Walk for Max DistanceEven: 4-8 Strict Ring Dips OR 1 Pegboard Ascent B. “Annie”50-40-30-20-10 reps for time of:Double-UndersSit-ups *See your previous score here.
2021
Apr
20
April 21, 2021
For Time:30/24 Calorie Assault Bike30 Power Cleans (115/85) 30/24 Calorie Assault Bike30 Front Squats (115/85) 30/24 Calorie Assault Bike30 Squat Cleans (115/85) * Work in 2 Minutes On + 1 Minute Off * Athletes Pick Up Where They Left Off in the Chipper * Score is Completion Time, Including Rest Tim...
2021
Apr
19
April 20, 2021
20 Rounds for Time with a Partner:12/10 Calorie Row10 Push Jerk (115/75)8 Toes to Bar -AFTER PARTY-Part A – Holds* 3 Sets for Quality::20-30s Ring Support:20-30s Dead-hang Hold:20-30s Hip Extension Hold Part B – Upper Body Strength* Build to a moderate:5 Kneeling Single DB Strict Presses
2021
Apr
18
April 19, 2021
20 Min AMRAP:25′ Single Dumbbell Front Rack Walking Lunge (50/35)25 Wallballs (20/14)25′ Single Dumbbell Front Rack Walking Lunge (50/35)10 Single Arm Devil Presses (50/35) -AFTER PARTY-Build to a Heavy set of 5 Back Squat
2021
Apr
15
April 16, 2021- Rogue Pump-N-Row Challenge
ROGUE PUMP-N-ROW CHALLENGESTRENGTH MEETS ENDURANCE. SEE HOW YOU STACK UP WITH THIS PUMP-N-ROW CHALLENGE. CHALLENGE AND SCORING:2000 Meter Row For Time-2 Minute Rest-1 Attempt Max Bench Press Repetitions (100%/75% Body Weight RX, 50%/50% BW Scaled) *Each successful bench press repetition completed de...
2021
Apr
14
April 15, 2021
A. Back Squat PyramidFor Load:6-4-2-2-2-4-6*Ascend in weight and hit your heaviest at the last set of 2, then decrease weight as you come to the last set of 4 and 6 B. 12 Min AMRAP:8 Lateral Burpee Over Dumbbell10 Dumbbell Box Step-Overs (50/35) (24/20″)12 Dumbbell Goblet Squat (50/35)
2021
Apr
13
April 14, 2021
7 Rounds For Time:7 Chest to Bar Pull-ups9/7 Calorie Assault Bike7 Toes to Bar150 Meter Run -AFTER PARTY-On the 2:00 x 5 Sets: 3 Tempo Front Squats * 3 Seconds Down + 3 Seconds Hold * Start at 60% and Build to Moderate Set
2021
Apr
12
April 13, 2021
A. 5 Sets For Quality:1 Pausing Power Clean1 Squat Clean1 Pausing Push Jerk1 Push Jerk * Pause For One Second in the Catch of the Power Clean * Pause For One Second In the Dip of the Jerk B. For Time:10-9-8-7-6-5-4-3-2-1: Handstand Push-UpSquat Clean (115/75) *Coaches Challenge- Strict HSPU, Squat C...
2021
Apr
11
April 12, 2021
Each For Time:400 Meter Run 30 Double Unders9 Power Snatches (155/115) Rest 3 Minutes For Time:400 Meter Run 30 Double Unders12 Power Snatches (135/95) Rest 3 Minutes For Time: 400 Meter Run 30 Double Unders15 Power Snatches (105/75) Rest 3 Minutes For Time: 400 Meter Run30 Double Unders18 Power Sna...
2021
Apr
08
April 9, 2021
3 Rounds For Time:400 Meter Run24 GHD Sit Up12 Clean and Jerks (135/95) -AFTER PARTY- Lil’ Upper Body Pump Finisher – NOT For Time:**20-15-10**Empty Barbell RowsEmpty Barbell CurlsPush-Ups * Details: Strip the barbell used in the workout for the empty barbell. If athletes would like add...
2021
Apr
07
April 8, 2021
A. Heavy Day Bench Press For Load6-4-2-2-2-4-6:30 Seated L-Sit between each set B. 1 Mile Run Time Trial
2021
Apr
06
April 7, 2021
25 Min AMRAP:20 Pistol Squat30 Deadlifts (225/155)40 Wallballs (20/14)50 Double Unders -AFTER PARTY- 5 Minute Banded Hamstring Curls
2021
Apr
05
April 6, 2021
CrossFit Games 2019 Individual Event #2For Time:800 M Row66 Kettlebell Jerks (35s/26s)132 ft. Handstand Walk *Compare your Previous Time Here AFTER PARTY- 3 Rounds: 10 Strict Pull Ups 1 Min Plank 1 Min Handstand Hold *Shoot for Unbroken!*
2021
Apr
04
April 5, 2021- Hope
Three rounds for Max Reps:1 Min at Each Station-• Burpees• Power snatch (75/55)• Box jump (24/20″)• Thruster (75/55)• Chest to bar Pull-ups-1 Min Rest b/t Rounds *Compare your previous score here -AFTER PARTY-Set #1 – 3 Back Squats @ 80% of 1RM Back SquatSet #2 – 1 Back Squat @ 85% of 1RM Back...
2021
Apr
01
April 2, 2021
Every 4:00 x 5 Rounds:150 Meter Farmer Carry (50s/35s)3 Ring Muscle Ups OR 6 Chest to Bar OR 9 Pull Ups1 Snatch Complex* *Snatch Complex = 2 Power Snatch + 1 Hang Power Snatch*Score is heaviest snatch complex completed unbroken -AFTER PARTY-5 Rounds Not For Time:2,000 Meter Bike Erg10 Strict Pull-Up...
2021
Mar
31
April 1, 2021
Lunge 400 Meters*Every 50 meters, run out to the 400 meter mark and back to resume the lunges. Includes the last 50 meter mark, so you end with a run. Breakdown:Lunge to 100m 300m runLunge to 200m200m runLunge to 300m100m runLunge to 400mNo runLunge to 300m100m runLunge to 200m200m runLunge to 100m3...
2021
Mar
30
March 31, 2021
A. On the 2:30 x 6 Sets: 5 Weighted Strict Pull-ups3 Front Squat B. 15 Min AMRAP: Max Double Unders Every 3 Minutes [Starting at 0:00]: 300/250 Meter Row -AFTER PARTY-1. 3×8 Dumbbell Bulgarian Split Squats (Each Leg)2. 3×10 Strict Toes to Bar3. 3×100′ Single Kettlebell Farmers C...
2021
Mar
29
March 30, 2021
5 Rounds for Time 7 Handstand Pushups15/12 Calorie Bike7 Sumo Deadlift High Pulls (115/85) -AFTER PARTY-4 Rounds::20 Seconds GHD Sit-ups:10 Seconds Rest:20 Seconds GHD Face Up Hold:10 Seconds Rest Directly Into… 4 Rounds::20 Seconds GHD Hip Extensions:10 Seconds Rest:20 Seconds GHD Hip Extensi...
2021
Mar
28
March 29, 2021
For Time (25 minute cap)50 Wallballs (20/14 to 12/10 ft. target)40 Alternating Single Dumbbell Devil Press (50/35)30 MedBall Sit Up (20/14)40 Wallballs30 Alternating Single Dumbbell Devil Press20 MedBall Sit Up (20/14)30 Wallballs20 Alternating Single Dumbbell Devil Press10 MedBall Sit Up (20/14) OR...
2021
Mar
25
March 26, 2021- 21.3 + 21.4
“21.3”For Time:15 Front Squat (95/65)30 Toes to Bar15 Thruster (95/65)-1 Min Rest-15 Front Squat30 Chest to Bar Pull Up15 Thruster-1 Min Rest-15 Front Squat30 Bar Muscle Up15 Thruster*15 Minute Time Cap IMMEDIATELY following the completion of 21.3 begin-“21.4”7 Minutes to Fin...
2021
Mar
25
NUTRITION CHALLENGE WINNERS!
Every year when I put this challenge together, I’m in awe at how committed our members are when they set their minds to their goals. This year was no different. We had so many amazing transformations and so much fun along the way. Thanks to everyone who participated, everyone was great sports...
2021
Mar
24
March 25, 2021
Flow Session:100 M Run50 Sit UpsSpiderman Crawl Width of Gym200 M Run40 Russian TwistsLateral Lunge the Width of Gym300 M Run30 Second Side Plank, Each SideInchworm Width of Gym400 M Run20 V-UpsBear Crawl Width of Gym500 M Run10 Turkish Get UpsCrab Walk Width of Gym *Should be done at a conversation...
2021
Mar
23
March 24, 2021
2 Rounds, Each for Time:20-15-10Double Dumbbell Box Step Up (50s/35s)12-9-6Power Clean 185/1253-2-1Rope Climbs-Rest 5 min b/t Rounds -AFTER PARTY-3 Giant Sets:9 Barbell Bench Press15 Barbell Bent Over RowsMax Unbroken Strict Handstand Push-ups * Rest 3 Minutes Between Sets * Build on Weight Movement...
2021
Mar
22
March 23, 2021
A. Push Jerk5-4-3-2-1 B. For Time: 100 Single Unders50 Burpees40 Single Dumbbell Overhead Walking Lunges (50/35)30 Pull Ups20 Shoulder to Overhead (105/75)1,000 Meter Row -AFTER PARTY-4 Giant Sets for Quality:6 Incline Double Dumbbell Bench Press:30-1:00 Hanging L-Sit6 Bulgarian Split Squat (Each Si...
2021
Mar
21
March 22, 2021
For Time:500 Meter Bike, 21 Back Squats (155/115)500 Meter Bike, 42 Hand Release Push-ups500 Meter Bike, 15 Back Squats(185/135)500 Meter Bike, 30 Hand Release Push-ups500 Meter Bike, 9 Back Squats(225/155)500 Meter Bike, 18 Hand Release Push-ups OR 21.2 REDO -AFTER PARTY-10 Rounds For Quality:8/6 C...
2021
Mar
18
March 19, 2021- 21.2
21.2 is a repeat of 17.1! For Time:10 dumbbell snatches (50/35)15 burpee box jump-overs (24/20″)20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs Time cap: 20 minutes
2021
Mar
17
March 18, 2021
Flow Session30 Min AMRAP:300 M Run10 IYT30 Cal Bike10 Slow Air Squats30 Cal Row10 PVC Sit-ups *Movements should be done at a conversation pace
2021
Mar
16
March 17, 2021
4 Rounds for time:20 Wall Balls (20/14)15 Hang Snatches (95/65)10 Box Jump Overs (30/24) -AFTER PARTY-1 Mile Sled Pull*50 Banded Hamstring Curls after Each 400 M
2021
Mar
15
March 16, 2021
A. 12 Min EMOM:Odd: 3 Back Squats, Building in Weight Each SetEven: Movement Practice of Choice B. 14 Min AMRAP:Max Calories of Choice (Assault Bike, Row, Ski Erg) Every 2:00, Starting at 0:00, Complete:10 Double Dumbbell Squats (50s/35s)7 Toes to Bar *Score is total calories accumulated -AFTER PART...
2021
Mar
14
March 15, 2021- “Barbara Ann”
“Barbara Ann” 5 Rounds, Each for Time:20 handstand push-ups30 deadlifts (135/95 lb.)40 sit-ups50 double-unders Rest precisely 3 minutes between rounds. OR 21.1 Redo -AFTER PARTY– 3 Sets of: 15 Heavy Unbroken Double DB Bench Press 30 Light Unbroken Double DB Bench Press -Rest as nee...
2021
Mar
10
March 11, 2021- Flow Session
Every minute, on the minute, for 30 minutes (5 sets):Minute 1 – 60 seconds of Assault Bike or Ski ErgMinute 2 – 45 Seconds of Side PlankMinute 3 – 30 seconds of Strict Handstand Push-UpsMinute 4 – 60 seconds of Rowing Minute 5 – 45 seconds of V-UpsMinute 6 – 30 seconds of Dumbbell Push Presses (50/3...
2021
Mar
09
March 10, 2021
A. 10 Min EMOM for Quality and Practice: Odd: Ring Muscle Ups or Drills Even: 2-6 Strict Chest to Bar Pull Ups B. 6 Min AMRAP: 12 Kettlebell Swings (53/35) 12 Kettlebell Box Step Ups (53/35, 24/20") 12 Sit Ups -2 Min Rest- 6 Min AMRAP: 12 Kettlebell Swings (53/35) 12 Kettlebell Lunges (53/35) 12 Toe...
2021
Mar
08
March 9, 2021
For Time: 50-40-30-20-10: Calorie Row After Each Round:10 Overhead Squats (135/95)40 Double Unders -AFTER PARTY-3 Sets:1:00 L-Sit (Accumulated Time) 30 Barbell Good Mornings * Rest as Needed Between Sets
2021
Mar
07
March 8, 2021- Lorenzo
“Lorenzo”For time: Run 1,000 metersThen,5 rounds of: 15 push-ups 20 med-ball cleans 21 burpeesThen,Run 1,000 meters -AFTER PARTY-SnatchOn the 1:30 x 5 Sets:1 Power Snatch1 Squat Snatch Set 1: 60% 1RM SnatchSet 2: 65% 1RM SnatchSets 3-5: 70-80% 1RM Snatch –BOX NEWS–This is the...
2021
Mar
07
CROSSFIT ANTIETAM UPDATE!
Hi CFA Fam! We all know CrossFit has had a lot going on over the last year. We’ve had lots of conversations as staff recently, and we feel like the changes they’ve been making have been going in a positive direction. We have decided to renew and remain a CrossFit Affiliate for another ye...
2021
Mar
04
March 5, 2021
A. In 12 Minutes, Build to a Heavy Set of 5 Bench Press B. 8 Rounds For Time:6 Handstand Pushups18 Kettle Bell Swings (50/35)6 Ring Dips *20 Minute Time Cap -AFTER PARTY-3 Giant Sets:60 Sec Bear Hug Medball Hold 45 Sec Bear Hug Hold Medball Squats30 Sec Bear Hug Medball Hold15 Sec Overhead Medball H...
2021
Mar
03
March 4, 2021
EMOM for 5 Min, Complete:3 Clean and Jerk (135/95) + 6 Burpee Box Jumps (24/20) Rest 3 Minutes EMOM for 5 Min, Complete: 3 Clean and Jerk (135/95) + 12 Pullups Rest 3 Minutes EMOM for 5 Min, Complete: 3 Clean and Jerk (135/95) + 3 Burpee Box Jumps (24/20) + 6 Pullups
2021
Mar
02
March 3, 2021
30 Minutes on the Clock: 6 Rounds For Time-60 Double Unders45 Air Squats:60 sec Plank In the Time Remaining- Find a 3 Rep Max Front Squat *Score Time for 6 Rounds AND the Front Squat 3RM -AFTER PARTY-10-9-8-7-6-5-4-3-2-1:Strict Deficit Handstand Push-ups Strict Chest to Bar Pull-ups
2021
Mar
01
March 2, 2021
18 Minute AMRAP:15/12 Calorie Bike9 Deadlifts (275/185)6 Burpee bar muscle-ups -AFTER PARTY-4 sets:10 Romanian Deadlifts 20 Hip Extensions on GHD30 Banded Good Mornings
2021
Feb
28
March 1, 2021
For Time:20 Thrusters (135/95)250m Row30 Thrusters (95/65)500m Row40 Thrusters (45/35)1000m Row -AFTER PARTY-5 Rounds for Quality:100 ft. OH Walk with KBS10 KB Push Press (10 each arm)4 Turkish Get Ups (2 each arm)
2021
Feb
25
February 26, 2021
3 Rounds With a Partner:30 Pistol Squats30 Broad Jumps (6’/4′)30 Synchro Sit Ups20 Slam Balls (50/40)20 Devil’s Press (40s/25s)20 Synchro Sit Ups10 Strict Handstand Push Ups10 Box Jumps (30/24″)10 Synchro Sit Ups *40 Min Time Cap -AFTER PARTY-3 Giant Sets:15 Double Dumbbell S...
2021
Feb
24
February 25, 2021
A. On the Minute x 10: 1 Snatch Deadlift 1 Hang High Pull 1 Hang Power Snatch 1 Overhead Squat 1 Squat Snatch B. AMRAP 9:3 Squat Snatches (95/65)3 Knees to Elbows6 Squat Snatches (95/65)6 Knees to Elbows9 Squat Snatches (95/65)9 Knees to Elbows…Add 3 Reps Per Round
2021
Feb
23
February 24, 2021
Every 6 Minutes for 30 Minutes:600/500 M Row12 Front Rack Lunge (125/85)50 Double Unders -AFTER PARTY-5 Rounds of 1 Minute AMRAP:20 Double UndersMax Distance Handstand Walk Rest 30 Seconds Between Rounds
2021
Feb
22
February 23, 2021- Grettel
A. EMOM 12 Minutes:Min 1: 45 Second Handstand HoldMin 2: 3 Push Jerk @ 75% 1RMMin 3: 45 Second Plank HoldMin 4: 3 Split Jerk @ 75% 1RM B. “Grettel”10 Rounds For Time:3 Clean and Jerk (135/95)3 Bar Over Burpees -AFTER PARTY-5 Rounds Not For Time:9 Strict Toes to Bar12 Pausing Hip Extensio...