Jane Porter

3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max Shuttle Runs
-3:00 rest-
3:00 Max Calorie Air Bike
- Each shuttle run rep is 25 feet down + 25 feet back.

Affiliate Compete (RX+)

No Change

Independence
No Change

Liberty

No Change

* Target number of reps each set: 45/36 + reps
* Minimum number of reps before scaling: NONE

Strict Handstand Push Ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option:
EMOM 10:
Odd:
Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)
Level 2: 5 handstand push-up controlled negatives with feet or knees on a box
Level 3: 5 seated strict dumbbell presses
Even: Rest

Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.

Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks

Power Snatch + Overhead Squat

Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-

Tarzan

Affiliate Compete (RX+)

5 sets:

60 Double Unders

15 Overhead Squats (95/65)

5 Ring Muscle Ups

-rest 1:1 between sets-

Freedom (RX'd)
5 Sets:
48 Double Unders
12 Overhead Squats (95/65)
4 Bar Muscle Ups (Or 8 Chest to Bar)
-rest 1:1 between sets-

Independence
5 Sets:
35 Double Unders
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)
-rest 1:1 between sets-

Liberty
5 Sets:
40 Single Unders
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups
-rest 1:1 between sets-

• Target time each set: 1:10 - 1:25

• Time cap each set: 1:30

Open Gym

8-10am with Coach Matt!

Dougie Fresh

Happy 70th Birthday, Doug!

For Time With a Partner

70 Calorie Ski Erg

70 Hang DB Power Cleans

70 Calorie Bike

70 DB Push Press

70 Calorie Ski Erg

70 Bent Over DB Rows

70 Calorie Bike

70 Sit-ups

35 Minute Cap

Suggested Dumbell Weights

RX+ 50/35

RX 40/30

Independence 35/25

Liberty - Light

After Party

70 Burpees for Time with Your Partner

Back Pause Squat

Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
in 12-15 minutes

CrossFit Games Open 11.1 and 14.1

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
*Repeat from Jan 8th, 2024

Independence
10:00 AMRAP
30 Double Unders
15 Power Snatch (55/45)

Liberty
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)

• Target number of Rounds: 7+ rounds

• Minimum number of Rounds before scaling: 5 rounds

Pause Bench Press

Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)
in 12-15 minutes

The Mole

Affiliate Compete (RX+)

100m Run

15 Strict Handstand Push Ups

200m Run

25 Handstand Push Ups

300m Run

35 Push Ups

300m Run

25 Handstand Push ups

200m Run

15 Strict Handstand Push Ups

100m Run

Freedom (RX'd)
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run

Independence
100m Run
8 Strict Handstand Push Ups or 10 kipping HSPU
200m Run
16 Handstand Push Ups
300m Run
24 Push Ups
300m Run
16 Handstand Push Ups
200m Run
8 Strict Handstand Push Ups or 10 kipping HSPU
100m Run

Liberty
100m Run
10 Push Ups
200m Run
15 Bar Push Ups
300m Run
20 Dumbbell Push Press (light)
300m Run
15 Bar Push Ups
200m Run
10 Push Ups
100m Run

• Target time: 11-13 minutes

• Time cap: 15 minutes

The Amazing Race

Affiliate Compete (RX+)

Teams of 2

5 sets: (each/1:1)

25/20 Calorie Air Bike

50ft Front Rack Walking Lunge (95/65)

Freedom (RX'd)
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)

Independence
Teams of 2
5 sets: (each/1:1)
16/13 Calorie Air Bike
50ft Front Rack Walking Lunge (55/45)

Liberty
Teams of 2
5 sets: (each/1:1)
12/10 Calorie Air Bike
25ft Single Dumbbell Walking Lunge (light)

• Target time each set: 2:00 - 2:30

• Time cap each set: 3:00

Accessory

Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Deadstop Deadlift

Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes

The Challenge

Affiliate Compete (RX+)

10 sets of :45 on/:15 off:

10 Dumbbell Power Cleans (2x50s/35s)

Max Burpee over Dumbbells

Freedom (RX'd)
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time

Independence
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells

Liberty
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (light)
Max Up Downs

• Target number of Reps each set: 4+ (40+ total)

• Minimum number of Reps each set before scaling: 3

Survivor

Affiliate Compete (RX+)

5 sets (1 set every 5:00)

32/24 Calorie Row

24 Wall Balls (20/14)

16 Toes to Bar

Freedom (RX'd)
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar

Independence
5 sets (1 set every 5:00)
20/15 Calorie Row
16 Wall Balls (14/10)
12 Toes to Bar

Liberty
5 sets (1 set every 5:00)
15/12 Calorie Row
12 Wall Ball Thrusters (light)
9 Hanging Knee Raises

• Target time each set: 3:00 - 3:30

• Time cap each set: 4:00

Ring Muscle-Ups / Strict Pull-Ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.

Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -

Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW

Open Gym

8-10am with Coach Matt!

Attack of the Dumbbells

Freedom (RX)

Teams of 2

Buy-In: 1500m Row OR Ski

-then-

20 Rounds (YGIG)

10 Alternating Dumbbell Snatches (50/35)

8 Goblet Squats (50/35)

6 Burpee over Dumbbell (50/35)

-then-

Buy-Out: 1500m on OPPOSITE machine of Buy-In

Time Cap: 40 Minutes

Chips and Salsa

Affiliate Compete (RX+)

3 sets:

15 Bar Facing Burpees

12 Front Squats (135/95)

8 Ring Muscle Ups

12 Front Squats (135/95)

15 Bar Facing Burpees

-rest 3:00 between sets-

Freedom (RX'd)
3 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-

Independence
3 sets:
10 Bar Facing Burpees
10 Thrusters (75/55)
20 Pull Ups
10 Thrusters (75/55)
10 Bar Facing Burpees
-rest 3:00 between sets-

Liberty
3 sets:
8 Up Downs
8 Dumbbell Thrusters (light)
16 Jumping Pull Ups
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 3:00 between sets-

• Target time each set: 4-5 minutes

• Time cap each set: 6 minutes

• Overall time cap: 24:00

Accessory

Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Milk and Cookies

Affiliate Compete (RX+)

18:00 AMRAP

9 Deadlifts (135/95)

12 Box Jumps (24/20)

15 GHDs (Or V-Ups)

Freedom (RX'd)
18:00 AMRAP
9 Deadlifts (115/80)
12 Box Jumps (24/20)
15 GHDs (Or V-Ups)

Independence
18:00 AMRAP
9 Deadlifts (95/65)
12 Box Jumps (20/16)
10 GHDs + 6in Riser(Or V-Ups)

Liberty
18:00 AMRAP
9 Dumbbell Deadlifts (light)
12 Box Step Ups (20/16)
15 Sit Ups

• Target number of Rounds: 7 + Rounds

• Minimum number of Rounds before scaling: 6

Mayhem Mini-Pump: Upper Body

3 Rounds

10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ 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.

Supported Single Arm DB Tempo Row
Inverted Skull Crusher

Happy New Years!

AMRAP 25 (With a Partner)

Split reps as desired

25 Sit-Ups

25 Devils Press (35s/25s)

25 Pull-Ups

25 Double Dumbbell Front Squats (35s/25s)

-At 25:00-

2025m Row For Time

The Final Countdown

Affiliate Compete (RX+)

Partner

24 Rounds (YGIG - Switch Full Rounds)

5 Wall Balls 30/20

3 Burpee Over Bar

1 Clean and Jerk 185/125

*12 Rounds Each

Freedom (RX'd)

Partner
24 Rounds (YGIG - Switch Full Rounds)

5 Wall Balls 20/14

3 Burpee Over Bar

1 Clean and Jerk 155/105

Independence

Partner
24 Rounds (YGIG - Switch Full Rounds)

5 Wall Balls 14/10

3 Burpee Over Bar

1 Clean and Jerk 125/85

Liberty

Partner
24 Rounds (YGIG - Switch Full Rounds)

5 Wall Balls - Light OR Wall Ball Thrusters

3 Up Downs

1 Clean and Jerk - Light with Dumbells OR Barbell

• Target time 22-25 Minutes
  Overall time cap: 28 Minutes

Bacon and Eggs

Affiliate Compete (RX+)

8 sets:

300/250m Row

6 Squat Snatch (135/95)

-rest 2:00 between sets-

Freedom (RX'd)
8 sets:
250/200m Row
5 Squat Snatch (135/95)
-rest 2:00 between sets-

Independence
8 sets:
200/175m Row
5 Squat Snatch (115/80)
-rest 2:00 between sets-

Liberty
8 sets:
175/150m Row
8 Dumbbell Snatch (light)
-rest 2:00 between sets-

• Target time each set: 1:30-1:45

• Time cap each set: 2 mins

Open Gym

8-10am with Coach Matt!

Sany!

AMRAP 30 / PARTNERS

10 Burpee Over Bar

20 Deadlift (95/65)

30 Air Squats

Run Long Half Lap (150M Row or Ski)

Each Partner do All Reps

Then move to next movement

Each do the run separately

It Goes Like This:

P1, 10 burpee over bar

P2, 10 burpee over bar

P1, 20 Deadlift

P2, 20 Deadlift

P1, 30 Air Squats

P2, 30 Air Squats

P1, Run Long Half Lap (150M Row or Ski)

P2, Run Long Half Lap (150M Row or Ski)

= 1 Round

Muscle Snatch + Snatch Balance 6x12

Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)
Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)

*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!

Feliz Navidad

Affiliate Compete (RX+)

5 sets

8 Deadlifts (275/185)

10 Bar Facing Burpees

12/10 Calorie Echo Bike

-rest 1:1 between sets-

Freedom (RX'd)
5 Sets
6 Deadlifts (225/155)
8 Bar Facing Burpees
10/9 Calorie Air Bike
-rest 1:1 between sets-

Independence
5 Sets
5 Deadlifts (185/125)
7 Bar Facing Burpees
9/8 Calorie Air Bike
-rest 1:1 between sets-

Liberty
5 Sets
8 Dumbbell Deadlifts (light)
8 Up Downs
6/5 Calorie Air Bike
-rest 1:1 between sets-

• Target time each set: 1:20-1:45 minutes

• Time cap each set: 2:00

• Overall time cap: 18:00

Candy Cane Wishes

Affiliate Compete (RX+)

7 Rounds

7 Front Squats (155/105)

14 Toes to Bar

Freedom (RX'd)
7 Rounds
7 Front Squats (135/95)
14 Toes to Bar

Independence
7 Rounds
7 Front Squats (115/80)
11 Toes to Bar

Liberty
7 Rounds
7 Dumbbell Front Squats (light)
7 Hanging Knee Raises

• Target time: 9-11 minutes

• Time cap: 15 minutes

Mayhem Mini-Pump: Leg Day

3-4 Rounds

12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

* Rest 1-2 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.

Lying DB Hamstring Curl
Standing Barbell Calf Raise