Front Squat
2 sets x 2 Front Squats (90-95% of Wk 1 Heavy Single)
-Complete a set every 3:00-
Hot Cocoa
Affiliate Compete (RX+)
5 Rounds
100 Double Unders
20 Shoulder to Overhead (95/65)
Freedom (RX'd)
5 Rounds
75 Double Unders
15 Shoulder to Overhead (95/65)
Independence
5 Rounds
60 Double Unders
15 Shoulder to Overhead (75/55)
Liberty
5 Rounds
60 SIngle Unders
10 Dumbbell Push Press (light)
Target time: 10-11 minutes
Time cap: 15 minutes
Hang Power Snatch + Overhead Squat
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
Maple Pecan Pie
Affiliate Compete (RX+)
For Time:
6-12-18-24-30
Calorie Air Bike
Toes to Bar
-Women's Calories: 2-4-6-8-12-15
Freedom (RX'd)
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18
Independence
For Time:
3-6-9-12-15-18
Calorie Air Bike
Toes to Bar
-Women’s Calories: 2-4-6-8-12-15
Liberty
For Time:
2-4-6-8-10-12
Calorie Air Bike
Hanging Knee Raises
Target time: 13-15 minutes
Time cap: 18 minutes
Shoulder Press
2 set x 2 Shoulder Press (90-95%)
-Complete a set every 3:00-
Hot Apple Cider
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball (20/14) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
Independence
4 sets
2:00 AMRAP
16/13 Calorie Row
Max Wall Ball (14/10) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
8x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
Liberty
4 sets
2:00 AMRAP
12/10 Calorie Row
Max Wall Ball Thrusters (light) in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
6x50ft Shuttle Run
Max Up Downs
-rest 2:00 between sets-
Target number of reps each set: 20+ Wall balls and 14+ Burpees
Minimum number of reps before scaling: 15 Wall Balls and 10 Burpees
Bar Muscle-Ups: Week 5
Warm-up skill work: Core to Extremity - bit.ly/4ecFN33
- Then -
6 rounds, every 90 seconds complete :
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)
Videos:
Kipping Bar Muscle Up Cues & Scaling
Bar Muscle Up + Bar Dip
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Push Up
Ring Rows feet on the ground
Elevated Push-Up
Pumpkin Spice Latte
Affiliate Compete (RX+)
8:00 AMRAP
2-4-6-8…
Strict Handstand Push Ups
4-8-12-16…
Chest to Bar pull ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Freedom (RX'd)
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time:
“Erase your reps” (start where you left off and go in reverse)
Score is Part 1. Comment with your time for Part 2.
Independence
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
3-6-9-12…
Pull ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Liberty
8:00 AMRAP
2-4-6-8…
Push Ups
4-8-12-16…
RIng Rows
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Target Reps: 90+ (through 20 pull ups)
Minimum number of Reps: 60 reps (through 16 pull ups)
Part 2 Target Time: 8-9 minutes
Part 2 Time Cap: 10 minutes
CHAD
Freedom (RX'd)
Chad 1000x
For Time:
1000 Box Step Ups (20in)
Use a 45/35lb vest/ruck backpack if available
Independence
1000 Box Step Ups (20in)
-Use 35/25lb vest/ruck backpack if available
Liberty
For Time:
500 Box Step Ups (16in)
Time Cap: 50 minutes
Written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. The Step Up Foundation was founded by his wife, Sara, in Chad’s honor. You can learn more or donate here: stepupfoundation.org
OR
BERT
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Open Gym
8-10am with Coach Matt!
Sweat Fest with Coach Bryan!
Teams of 2
Buy-In:
- 100 Synchro Jumping Jacks
- 2000m Row or Ski (First come, first serve on the Ski-Erg)
Then: AMRAP in Remaining Time
- 40 Sit-Ups
- 40 Deadlifts (135/105)
- 40 KB Swings (53/35)
Time Cap: 40 Minutes
This is a PARTNER WORKOUT - not an individual workout! Split reps between partners. 1 partner works, 1 partner rests. 1 Round = Each team completing all movements/reps
Team results is max amount of rounds and reps completed at the end of 40 minutes. Scale movements and weight appropriately!
Shoulder Press
3 sets x 3 Shoulder Press (85-90% of Wk 1 Heavy Single)
-Complete a set every 2:45-
Uno
Affiliate Compete (RX+)
9:00 AMRAP
Round 1: 3 Squat Cleans (155/105) + 1 Wall Walk
Round 2: 3 Squat Cleans (155/105) + 2 Wall Walks
Round 3: 3 Squat Cleans (155/105) + 3 Wall Walks
Round 4: 6 Squat Cleans (155/105) + 4 Wall Walks
Round 5: 6 Squat Cleans (155/105) + 5 Wall Walks
Round 6: 6 Squat Cleans (155/105) + 6 Wall Walks
Round 7: 9 Squat Cleans (155/105) + 7 Wall walks
Freedom (RX'd)
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks
* Repeat from October 20th, 2023
** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
Independence
9:00 AMRAP
Round 1: 3 Power Cleans (135/95) + 1 Wall Walk
Round 2: 3 Power Cleans (135/95) + 2 Wall Walks
Round 3: 3 Power Cleans (135/95) + 3 Wall Walks
Round 4: 6 Power Cleans (135/95) + 4 Wall Walks
Round 5: 6 Power Cleans (135/95) + 5 Wall Walks
Round 6: 6 Power Cleans (135/95) + 6 Wall Walks
Round 7: 9 Power Cleans (135/95) + 7 Wall Walks
Liberty
9:00 AMRAP
Round 1: 3 Dumbbell Hang Power Cleans (light) + 1 Inch Worm
Round 2: 3 Dumbbell Hang Power Cleans (light) + 2 Inch Worms
Round 3: 3 Dumbbell Hang Power Cleans (light) + 3 Inch Worms
Round 4: 6 Dumbbell Hang Power Cleans (light) + 4 Inch Worms
Round 5: 6 Dumbbell Hang Power Cleans (light) + 5 Inch Worms
Round 6: 6 Dumbbell Hang Power Cleans (light) + 6 Inch Worms
Round 7: 9 Dumbbell Hang Power Cleans (light) + 7 Inch Worms
Target Round: Round of 6 Wall Walks or more
Minimum Round before scaling: Round of 5 Wall Walks
Bedtime Stories
Affiliate Compete (RX+)
Teams of 2 (1:1)
15 sets (each)
300/250m Row
Freedom (RX'd)
Teams of 2 (1:1)
15 sets (each)
250/200m Row
* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).
Independence
Teams of 2 (1:1)
15 sets (each)
200/175m Row
Liberty
Teams of 2 (1:1)
15 sets (each)
175/150m Row
Target time each set: 50-60 seconds
Time cap each set: 65 seconds
Mayhem Mini-Pump: Core
3 Rounds
8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Single Arm Kettlebell Overhead Sit Up
Around the Worlds
KB Front Racked/ Overhead Carry
Front Squat
3 sets x 3 Front Squats (85-90% of Wk 1 Heavy Single)
-Complete a set every 2:45-
50 First Dates
For Time:
50 Wall Balls (20/14)
50 Burpee Box Jump Overs (20")
50 Wall Balls (20/14)
50 Burpee Box Jump Overs (20")
Independence
For Time:
50 Wall Balls (14/10)
50 Burpee Box Jump Overs (20")
50 Wall Balls (14/10)
50 Burpee Box Jump Overs (20")
Liberty
For Time:
40 Wall Ball Thrusters (Light)
40 Up Down + Step Up
40 Wall Ball Thrusters (Light)
40 Up Down + Step Up
Target time: 14-16 minutes
Time cap: 20 minutes
Bar Muscle Ups: Week 4
bit.ly/3AcFh7p
- Then -
8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Liberty:
Even MInute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
Score is total reps of each movement
Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Rocks
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)
Big Daddy
Affiliate Compete (RX+)
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (50s/35s) in Remaining time
-Rest 2:30 between sets-
Freedom (RX'd)
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (35s/25s) in Remaining time
-Rest 2:30 between sets-
Independence
5 sets
1:30 AMRAP
16/13 Calorie Air Bike
Max Double Dumbbell Snatch (25s/15s) in Remaining time
-Rest 2:30 between sets-
Liberty
5 sets
1:30 AMRAP
12/10 Calorie Air Bike
Max Kettlebell Swings (light) in Remaining time
-Rest 2:30 between sets-
Target Reps each set: 15+ Reps
Minimum number of Reps each set: 10 Reps
Power Clean + Push Jerk
6 sets
3 Power Cleans + 1 Push Jerk (build-in weight)
* Complete a set every 2 minutes. The complex is to be completed unbroken.
Just Go With It
Affiliate Compete (RX+)
100-80-60-40-20
Double Unders
30-25-20-15-10
GHD's
Freedom (RX'd)
100-80-60-40-20
Double Unders
30-25-20-15-10
Stick Sit Ups
Independence
75-60-45-30-15
Double Unders
25-20-15-10-5
Stick Sit Ups
Liberty
100-80-60-40-20
Single Unders
30-25-20-15-10
Sit Ups
Target time: 7-9 minutes
Time cap: 12 minutes
Bar Muscle Ups: Week 3
Warm-up skill work: Landing tall with tension - bit.ly/3zWmvkF
- Then -
6 rounds, every 90 seconds complete:
Freedom: 4-7 Bar Muscle Ups
Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Liberty: 8-12 Ring Rows
Thriller
Affiliate Compete (RX+)
For Time:
50/40 Calorie Row
100 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
Freedom (RX'd)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
Independence
For Time:
40/32 Calorie Row
75 Hang Dumbbell Power Cleans (35s/25s)
40/32 Calorie Row
Liberty
For Time:
30/24 Calorie Row
50 Hang Dumbbell Power Cleans (light)
30/24 Calorie Row
Target time: 12-14 minutes
Time cap each set: 18 minutes
Shoulder Press
4 sets x 4 Shoulder Press (85% of Wk 1 Heavy Single)
-Complete a set every 2:30-
Superstition
Affiliate Compete (RX+)
5 sets
2:00 AMRAP
200m Run
Max GHD's
-Rest 1:00 between sets-
Freedom (RX'd)
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-
Independence
No Change to Workout
Liberty
5 sets
2:00 AMRAP
150m Run
Max Sit Ups
-Rest 1:00 between sets-
Target number of Reps each set: 20+ reps
Minimum number of Reps each set before scaling: 15 reps
Snatch
6 sets x 3 Squat Snatch (Singles, build-in weight)
-Complete a set every 2:00-
This is Halloween
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
Independence
15:00 AMRAP
10-20-30-40-50…
Wall Balls (14/10)
5-10-15-20-25
Burpee Box Jump Overs (20/16)
Liberty
15:00 AMRAP
5-10-15-20-25
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)
Target number of Rounds: Into the round of 50 Wall Balls
Minimum number of Rounds: Round of 40 Wall Balls
Somebody’s Watching Me
Affiliate Compete (RX+)
30/24 Calorie Air Bike
40 Pull Ups
30/24 Calorie Air Bike
30 Chest to Bar Pull Ups
30/24 Calorie Air Bike
20 Bar Muscle Ups
Freedom (RX'd)
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
Independence
25/20 Calorie Air Bike
25 Pull Ups
25/20 Calorie Air Bike
10 Chest to Bar
25/20 Calorie Air Bike
25 Pull Ups
Liberty
20/16 Calorie Air Bike
30 Ring Rows
20/16 Calorie Air Bike
15 Jumping Pull Ups
20/16 Calorie Air Bike
30 Ring Rows
Target time: 8-10 minutes
Time cap: 14 minutes
Mayhem Mini-Pump: Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7
-rest 2 minutes between rounds-
Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Front Squat
4 sets x 4 Front Squats (85% of Wk 1 Heavy Single)
-Complete a set every 2:30-
Monster Mash
Affiliate Compete (RX+)
2 Sets:
3 Rounds
16 Single Arm Dumbbell Thrusters (8 per side)(50/35)
50ft Single Dumbbell Walking Lunge (50/35)
48 Crossovers
-rest 3:00 between sets-
Freedom (RX'd)
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
-rest 3:00 between sets-
Independence
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
30 Double Unders
-rest 3:00 between sets-
Liberty
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (light)
50ft Walking Lunge
36 Single Unders
-rest 3:00 between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Open Gym
8-10am with Coach Tim!
The Great Pumpkin Caper
2 ROUNDS FOR TIME
Split Reps
Run together with Pumpkin
60 Pumpkin Squats
60 Pumpkin over Box Sit-ups
200 M Pumpkin Run
60 Pumpkin Box Step Ups
60 Burpee Pumpkin Ground to Overhead
200 M Pumpkin Run
60 Pumpkin Cleans
60 Toes to Pumpkin
200 M Pumpkin Run
Scale for run: row or run shorter distance
Bar Muscle Ups: Week 2
Warm-up skill work: The approach - bit.ly/405bkAO
- Then -
8-minute EMOM:
Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position
Liberty:
Even MInute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position
Hayride
Affiliate Compete (RX+)
21-15-9
Calorie Air Bike (Women 15-12-7)
Power Snatches (105/75)
Freedom (RX'd)
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches (95/65)
Independence
16-12-8
Calorie Air Bike (Women: 13-10-6)
Power Snatches (75/55)
Liberty
12-10-8
Calorie Air Bike (Women: 10-8-6)
Alternating Dumbbell Snatch (light)
Target time: 6-8 minutes
Time cap: 10 minutes