| 06/03/2019 |
|
For Time
Run 800m or Row 1000m
150 Air Squats
Run 800m or Row 1000m
Perform both cardio movements. End with the one that is more challenging for you. Set your feet for the air squats and see if you can complete them all without moving.
Beginner: 100 Air Squats |
11m 05s
Performed as RX |
| 09/04/2018 |
|
Run 800m x 4
Rest 2:00
The goal is consistent splits within :05 of each other across all four sets. Push the pace but don't pick an unsustainable pace.
|
18m 05s
Performed as RX |
| 07/10/2018 |
|
For Time
Run 1 Mile
30 Push Presses 115/75lbs
Run 800m
20 Push Presses
Run 400m
10 Push Presses
Emphasis on performing a push press rather than a jerk today! The push press weight should be light enough to perform in two sets on every round. The focus today should be on the runs.
Beginner: 1200/600/400; 85/55#
Intermediate: 100/65#
Advanced: Rx |
15m 28s
Performed as RX |
| 07/04/2018 |
Coffey |
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up |
32m 16s
Performed as RX |
| 05/08/2018 |
|
For Time
40 Toes to Bar
30 Front Rack Walking Lunge Steps 95/65lbs
20 Bar Muscle Ups
Run 800m
Time cap: 18 minutes
Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups
Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+
Advanced: Rx |
9m 29s
Performed as RX |
| 03/03/2018 |
|
3 RFT
Run 800m
36 Pistols
12 Bar Muscle Ups |
20m 11s
Performed as RX |
| 11/07/2017 |
|
Run 800m
100 Wallballs 20/14lbs
Run 800m
Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx
Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. |
10m 28s
Performed as RX |
| 09/25/2017 |
|
AMRAP 20 Minutes
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m
Beginner: 115/75; 2 Rope Climbs to 10' or 6 pullups with rope clamp; 600m run
Intermediate: 155/105; 2 Rope Climbs
Advanced: Rx |
3 rounds 649 reps
Performed as RX |
| 09/04/2017 |
Wes |
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate |
27m 40s
Performed as RX |
| 08/09/2017 |
|
3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs
Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC |
13m 55s
Performed as RX |
| 07/29/2017 |
Small |
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters |
47m 36s
Performed as RX |
| 05/10/2017 |
|
In 10 minutes
Run 800m
40 Pull Ups (Advanced Chest to Bar)
Run 200m
Max rope climbs or peg boards in remaining time
Score is pullups + climbs completed |
45 reps
Performed as RX |
| 04/21/2017 |
Liam |
For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. |
24m 35s
Performed as RX |
| 03/22/2017 |
|
3 Rounds for time of:
Run 800m
25 Toes to Bar
15 Front Squats, 135/95 |
16m 47s
Performed as RX |
| 12/26/2016 |
Maupin |
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats |
32m 55s
Performed as RX |
| 12/17/2016 |
|
For time
Run 800m
then
3 Clean and Jerks 135/95 & 3 Toes to Bar
6 Clean and Jerks 135/95 & 6 Toes to Bar
9 Clean and Jerks 135/95 & 9 Toes to Bar
12 Clean and Jerks 135/95 & 12 Toes to Bar
15 Clean and Jerks 135/95 & 15 Toes to Bar
QuickFit
For time
Run 800m
then
3 Slam Balls & 3 Box/Paralette Shoot-Throughs
6 Slam Balls & 6 Box/Paralette Shoot-Throughs
9 Slam Balls & 9 Box/Paralette Shoot-Throughs
12 Slam Balls & Box/Paralette Shoot-Throughs
15 Slam Balls & 15 Box/Paralette Shoot-Throughs |
10m 47s
Performed as RX |
| 11/02/2016 |
|
3 rounds for time of:
Run 800m
Bike 2000m |
19m 24s
Performed as RX |
| 10/15/2016 |
|
4 rounds for time:
Run 800m
30 Alternating Pistols
10 Muscle Ups
Rest 3:00
On Muscle Ups, alternate between ring and bar each round
7:17 (RMU)
7:04 (BMU)
7:59 (RMU)
8:08 (BMU) |
39m 30s
Performed as RX |
| 09/28/2016 |
|
4 RFT
Run 800m
10 D-Ball Cleans, 100#
Rest 2:00 |
21m 29s
Performed as RX |
| 09/21/2016 |
|
3 rounds for time of:
Run 800m
Bike 2000m |
19m 31s
Performed as RX |
| 09/05/2016 |
DVB |
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent |
31m 57s
Performed as RX |
| 07/26/2016 |
1/2ish Murph |
For time
Run 800m
3 Rounds
20 Pullups
40 Pushups
60 Squats
Run 800m
With a 20# vest |
30m 58s
Performed as RX |
| 06/24/2016 |
|
Run 800m x 2
rest 3 minutes
Run 400m x 3
rest 2 minutes
Run 200m x 2
rest 1 minute |
25m 41s
Performed as RX |
| 01/20/2016 |
MFT 850 Bitch Work |
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
Rest 30 seconds
Run 200m
Rest 1 minute
Run 400m
Rest 1 minutes
Run 800m |
16m 02s
Performed as RX |
| 11/28/2015 |
MFT 814 Bitch Work |
4 Rounds
Run 800m
Rest 1:1 |
24m 05s
Performed as RX |
| 11/14/2015 |
MFT 804 |
Run 1 mile
Rest 1:1
Run 800m
Rest 1:1
Run 400m |
6:19 lbs
3:26 lbs
1:39 lbs
Performed as RX |
| 09/23/2015 |
Mini Murph |
Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest |
14m 57s
Performed as RX |
| 09/02/2015 |
|
3 RFT
Run 800m
30 Situps (Advanced GHDSU)
30 KB Swings 53/35 |
17m 59s
Performed as RX |
| 08/13/2015 |
|
Run 800m
21 Front Squats, 95/65
12 Bar Facing Burpees
15 Front Squats
9 Bar Facing Burpees
9 Front Squats
6 Bar Facing Burpees |
6m 46s
Performed as RX |
| 06/29/2015 |
|
3 RFT
Run 800m
15 Burpee Box Jumps 24"/20" |
14m 08s
Performed as RX |
| 05/22/2015 |
|
Run 800m
15 Squat Cleans 135/95
15 Bar Facing Burpees
Run 400m
10 Squat Cleans
10 Bar Facing Burpees
Run 200m
5 Squat Cleans
5 Bar Facing Burpees |
11m 48s
Performed as RX |
| 04/03/2015 |
Bowen |
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box |
20m 48s
Performed as RX |
| 02/10/2015 |
|
Run 800m
then
3 rounds
20 KB Swings, 53/35
10 Burpee Box Jumps 24/20 |
9m 04s
Performed as RX |
| 02/01/2015 |
The Fittest Games Event 5 |
Run 800m
60 pullups
30 Thrusters, 185
5 rope climbs |
14m 17s
Performed as RX |
| 12/14/2014 |
|
30 Box Jumps 24/20"
Run 400m
15 Burpee Box Jumps
Run 800m
15 Burpee Box Jumps
Run 400m
30 Box Jumps |
14m 00s
Performed as RX |
| 12/09/2014 |
|
Run 800m
then
21-15-9
Push Jerk 135#
Toes to bar |
8m 43s
Performed as RX |
| 10/31/2014 |
Zombie Apocalypse |
At 0:00
3 rounds
10 Deadlifts (185/115) - advanced 225/155
20 Wall Balls
At 5:00
Run 800m with sandbag 50/30
At 10:00
18-12-6
Back Squats (95/65) - advanced 135/95
Lateral barbell burpees
At 15:00
2 rounds
30 sandbag ground to shoulder, alternating - must have control at the top
30 alternating sandbag box step ups 24/20
At 20:00
20 alternating jumping lunges
20 situps
Row 1000m (800m for women)
Score is total rounds (5 minute segments) completed. Reps/time are irrelevant. Completion (survival) is the goal. |
3 rounds 0 reps
Performed as RX |
| 08/15/2014 |
|
Run 400m
20 Toes to bar
30 Thrusters 65/45
Run 800m
30 Thrusters 65/45
20 Toes to bar
Run 400m |
12m 26s
Performed as RX |
| 05/06/2014 |
Badger |
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters |
27m 30s
Performed as RX |
| 04/30/2014 |
|
10 Burpee Bar Muscle Ups (scaling is 15 Burpee C2B PU, 15 Burpee Pullups, 20 Burpee Jumping Pullups)
15 Front Squats (185/125) - from the ground
Run 800m with sandbag
15 Front Squats
10 Burpee Bar Muscle Ups |
12m 31s
Performed as RX |
| 04/12/2014 |
|
For time:
Run 200 m.
Row 800 m.
Run 400 m.
Row 400 m.
Run 800 m.
Row 200 m.
Run 400 m.
Row 400 m.
Run 200 m.
Row 800 m. |
19m 30s
Performed as RX |
| 04/08/2014 |
|
Run 800m
30 bar facing burpees
20 thrusters (115/75) |
8m 02s
Performed as RX |
| 04/05/2014 |
RJ |
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups |
37m 48s
Performed as RX |
| 01/12/2014 |
|
6 rounds for total time of:
Run 800m
Rest 2 minutes |
28m 01s
Performed as RX |
| 07/21/2013 |
Hortman |
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups |
5 rounds 500 reps
Performed as RX |
| 07/04/2013 |
Schmalls |
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters |
32m 25s
Performed as RX |
| 09/07/2012 |
CrossFit.com 120831 |
Three rounds for time of:
Run 800 meters
Rest 2 minutes |
12m 51s
Performed as RX |
| 06/27/2012 |
|
Run 800m |
2m 43s
Performed as RX |
| 05/19/2012 |
Jag 28 |
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters |
26m 10s
Performed as RX |
| 02/29/2012 |
CrossFit.com 120229 |
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders |
15m 06s
Performed as RX |
| 06/28/2011 |
CrossFit.com 110625 |
For time:
Run 800 meters
30 Muscle-ups
Run 800 meters |
17m 49s
Performed as RX |
| 03/03/2011 |
McCluskey |
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you've got a twenty pound vest or body armor, wear it. |
41m 55s
Performed as RX |
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