QuickFit

20 Steps Walking Lunge
15 Sit Ups
10 Squats
5 Burpees

None

5 Rounds for time of:
Row 300/250m
8 Lateral Burpees over the rower
2 Sled Push, 45/empty (there and back twice)

40 Reps Knee to Opposite Elbow in High Plank (Advanced: Plank on low rings)

All

AMRAP 3 Minutes
7 Hang Power Cleans (empty or light bar)
7 Overhead Squats
7/5 Calories on Rower

None

6 Sets
5 T&G Power Cleans
into
6 Front Rack Walking Lunges
Increase weight every 2 sets

All

None

With a Partner
AMRAP in 20 Minutes
4 Squat Snatch 115/80lbs
12 Toes to Bar
12/8 Calorie Bike

Alternate movements

Beginner: 75/45#; Hanging Knee Raises
Intermediate: 95/65#
Advanced: Rx
Competitor: 155/105

Competitor Extra

None

Sandbag Runs 60/40lbs
2x400m
3x200m
4x100m
Rest as needed.

All

3 Rounds
10 Good Mornings (empty or light bar)
20 Walking Lunge Steps
5 Handstand Push Ups or 1 Wall Walk

None

Deadlift
3x12 @50-55% of 1RM
For Speed

All

None

With a Partner
7 Rounds Each
2 Reps of (1 Ring MU + 2 Ring Dip)
12 Box Jump Overs 24/20"

Beginner: 15-sec Ring Support Hold or 5 Bench Dips; 12" Stack of Plates
Intermediate: 3 Ring Dips with 5-second hold at the top of each rep; 20/16"
Advanced: Rx

Competitor Extra

None

4 Rounds
6 D-Ball Squats (Bear Hug)
8 Deficit or Paralette HSPU
10 Sandbag Cleans

Rest 3 mins

Pick a D-Ball weight that you can continue to move with

QuickFit

:30 Bike Slow
:30 Bike Medium
:30 Bike Fast
10-15 Hip Extensions

None

3 rounds for reps
In 5 minutes
Bike 30/21 Calories
3x 10-meter forward & backward bear crawl
60-meter kettlebell farmers carry
60-meter walking lunge, unweighted
Max reps 10m Shuttle Runs in remaining time

Rest 2:00 between rounds

2-4 minute recovery row

All

2 Rounds
10 Goblet Squats
:40 Handstand Hold
Bike 600m

None

Pause Front Squat
3x3

All

Coe

"Coe"
10 Rounds
10 Thrusters 95/65lbs
10 Ring Pushups

Time Cap: 20 minutes

Beginner: 6 Thrusters; 6 Push Ups or Box Push Ups
Intermediate: 10 Thrusters, 75/50#; 6 Ring Push Ups
Advanced: Rx

All

None

6 Rounds
:20 Max Effort on Assault Bike or Rower
1:40 Recovery Pace

QuickFit

20 Floor Sweeps
20 Penguin Jumps
20 High Knees
20 Butt Kickers

None

3 rounds
Run 200m
15 Kettlebell Swings
45 Single Unders
10 Kettlebell Swings
30 Single Unders
5 Kettlebell Swings
15 Single Unders

Rest :90 between rounds

20 GHD Sit Ups
60 Scissor Kicks (L+R = 1)

QuickFit

2 rounds
Row 200m
10 Frog Kicks
5 Burpees

None

3 rounds for time of:
Row 600m/500m
30 Steps Single Dumbbell Overhead Walking Lunge, switch hands after 15 steps
15 V-Ups/Toes to Bar

2 rounds
10 rotating side hip bridges/side

All

AMRAP 4 Minutes
Run 600m (scale 400)
Max Rep Wallballs

None

Push Press 3-3-3-3-3

All

None

For Time
200m Run
5 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 50/35
15 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
25 Pullups
30 Single Arm Dumbbell Push Press
200m Run

Time Cap: 15 minutes

Beginner: 5 Strict Pull Ups; 15 Banded Pull Ups; 25 Ring Rows; 30/15#
Intermediate: 5 Chest to Bar Pull Ups; 15 Pull Ups; 25 Ring Rows; 40/25#
Advanced: Rx
Competitor: 10 Bar MU; 20 C2B; 30 Pull Ups

Competitor Extra

None

Ski
6x500m
Rest 1 min

All

3 Rounds
10 Empty Bar OHS w/ :02 Pause in bottom
10 Box Jump Overs 20/16""
5-15 Push Ups

None

EMOM for 15 Mins
1 Snatch Pull + Snatch
Start at 70% and build

All

None

AMRAP 12 Mins
12 Dumbbell Snatch @ 50/35lbs
25 Abmat Sit Ups
30 Double Unders

Target: 4+ rounds for everyone, 5+ for advanced

Beginner: 40/25#; 50 Single Unders or 3 sets of 10 Singles + 1 DU Attempts
Intermediate: Rx
Advanced: 15 GHD Sit Ups

Competitor Extra

None

Every 2 Mins for 10 Mins
10 Burpee Box Jumps @ 30/24"

QuickFit

20 Knee to Opposite Elbow
5x10m shuttle run
20 Knee to Opposite Elbow
5 Inch Worms

None

AMRAP 15
1 Sled Push 135/45 (single driveway length)
Run 200m
8/5 Calorie Ski
8 Burpees

:30 Feet 6" off floor hold
50 Flutter Kicks (L+R = 1)
:30 Superman Hold
50 Flutter Kicks

All

3 rounds
3 Tempo Bench Press, 4-second descent, 4-second hold at bottom, fast up, no rest on top - Start with empty bar and add light weights each round
12 Hip Extensions
Run 200m

None

5 sets
Bench Press 5 Reps immediately into 10/7 Calorie Ski active recovery
Build in weight, rest as needed between sets

All

None

5 Rounds for time of:
5 D-Ball Clean over shoulder, 100/70#
Gym Length D-Ball Carry (in front of body, not on shoulder)
15/10 Calorie Bike
25/20 Heavy Jump Ropes

QuickFit

12 Lateral Burpee Over the Dumbbell + Dumbbell Clean and Jerk

None

For time:
Row 1000m/800m
30 Single Arm Dumbbell Push Press per side, switch at any time
Ski 1000m/800m
30 Alternating Dumbbell Snatch
Bike 2500/2000m
30 Burpees

2:00 Saddle Stretch
2:00 Seated Forward Fold

All

CrossFit Open 18.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

QuickFit

3 rounds
5x10m shuttle run (there & back = 1)
5 Push Ups
10 Squats

None

10 Rounds for time of:
9 Wall Balls
35 Single Unders/20 Double Unders

Row 500m
40 High Plank Knee to Opposite Elbow

All

3 Steady Rounds
Row 300m
10 light Snatch Balance
10 Jump Squats

None

EMOM 10 Minutes
1 Squat Clean and Jerk
80%

All

None

5 Rounds
12 Pistols
9 Hang Power Snatch 95/65lbs
6 Bar Muscle Ups


Time cap: 15 Minutes
The goal is unbroken snatches and 2 sets or less on the muscle ups, scale volume appropriately.

Beginner: 12 Alternating Sandbag Box Step Ups; 65/35; 9/6 Calorie Ski
Intermediate: Pistols to box or Assisted using upright/band; 80/50#; Banded Bar Muscle Ups or 3 Chest to Bar Pull Ups with contact point as low as possible
Advanced: Rx

All

None

20:00 Run
Goal is an aerobic pace, only rule is "you have to try" for it to work

QuickFit

1-2-3-4-5
Burpees
2-4-6-8-10
Jumping Lunges

None

21-18-15-12-9-6-3
Bike Calories
Kettlebell Deadlifts

3 rounds
12 GHD Sit Ups
:30 High Plank Hold

All

3 Steady Rounds
10 Banded Good Mornings
25 Double Unders (scale 3 sets of 10 Singles + 1 DU Attempt)
10 Wallballs 20/14lb

None

Split Jerk 1RM

All

None

AMRAP 9 Minutes
90 Air Squats
60 KB Swings 53/35lbs
90 Air Squats
AMRAP Pull Ups


Scale to allow :90 or more on the pull ups at the end. Score is total reps completed including squats/swings.


Beginner: 50 Air Squats; 40 Kettlebell Swings 35/18; Ring Rows
Intermediate: 70 Air Squats; 50 Kettlebell Swings 44/26; Rx Pull Ups
Advanced: Rx

All

None

4 x 3:00 AMRAP
10 Right Arm Push Press w/ Dumbbell 50/35lbs
10 Burpees
10 Left Arm Push press w/ Dumbbell 50/35lbs
10 Burpees
Rest 2:00 between

QuickFit

:90 Jump Rope Practice
10 Single Dumbbell Suitcase Deadlift (at your side)
:90 Jump Rope Practice
10 Single Dumbbell Suitcase Deadlift, other side

None

Every 3:00 for 15:00
Run 200m
10 Dumbbell Burpee Ground To Overhead

1:00 Flutter Kicks
30 Sit Ups
:30 Flutter Kicks
15 Sit Ups

All

Steady 6 Min AMRAP
20 Walking Lunge Steps
15 Sit Ups
10 Calorie Row

None

Back Squat 4-4-4-4
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 1

All

None

3 Rounds
25 Thrusters
25/20 Calorie Row
Rest 2:00

Push yourself to row hard and stay unbroken on the thrusters!

Round 1: 45/35
Round 2: 75/55
Round 3: 95/65

Beginner: 20 Thrusters, 35/15, 50/25, 65/35, 20/15 Calorie Row
Intermediate+: Rx

All

None

10 x 8 Chest to Bar Pull Ups
Rest :30 between

(Goal should be Unbroken sets, so scale as necessary)

QuickFit

3 rounds
Run 100m
10 Pulls alternating arm ski
10 Russian KB Swings

None

4 rounds for time of:
250/200m alternating arm Ski
15 Kettlebell Swings
10 Burpees
5 Goblet Squats

3 rounds
8 rotating side hip bridges per side

All

3 Steady Rounds
10/7 Cals on Bike/Rower
10 Banded Glute Activation Steps per side

None

Squat Snatch 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 3

All

None

AMRAP 10:00
2 Power Cleans 195/125lbs
8 Box Jump Over 24/20"
12/8 Calorie Row

Target: 4+ rounds for everyone, 5+ for advanced.

Beginner: 115/75; 20/16" Box Jump Overs
Intermediate: 155/105
Advanced: Rx

Competitor Extra

None

3 Rounds
8 Lateral Burpee Box Jump Overs
50 DUs
8 Lateral Burpee Box Jump Overs
Rest 2:00

All

3 rounds
12 Steps Lunge with twist
Gym Length Waiters Carry, each arm
10 Hip Extensions or Banded Good Mornings

None

EMOM 8, alternating
A) 10 Strict Dumbbell Shoulder Press
B) 10 Alternating Weighted Box Step Ups holding Kettlebells or Dumbbells, 24/20"

All

None

3 rounds
Bike 1200/1000m
24 Alternating Dumbbell Snatch 50/35
12 Toes to Bar

All

With a partner
AMRAP 3 Minutes, alternating full rounds
5 Burpees
1 single-pull rope climb/pull from ground to standing

None

AMRAP 20
1 Rope Climb
15 Wall Balls
1 Sled Push (single driveway length), 135/45
200m Run

Large class scale for sled push: Bike 8/5 Calories

Beginner: Scale Rope Climb for 8 Ring Rows

QuickFit

20 High Knees
20 Butt Kickers
20 Alternating High Kicks
20 Side Shuffle Each Way

None

7 rounds for time of:
30' Forward Facing Sled Drag
15/10 Heavy Jump Rope
10 Alternating Knee to Opposite Elbow in Low Ring High Plank position (scale to regular high plank on floor)

2 rounds
15 Hip Extensions + :15 Hip Extension Hold
10 Slow paced lateral squats

All

CrossFit Open 18.4

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

QuickFit

2 rounds
10 Steps Hip Circle Side Shuffle, each way
10 Hip Bridges, each side
then
Run 200m

None

AMRAP 5
30 Single Unders or 20 Double Unders
10 Wall Balls

Rest 2:00

AMRAP 5
7 Kettlebell Swings
7 Burpees

Rest 2:00

AMRAP 5
5 Goblet Squats with kettlebell
10 Russian Twists with Med ball

200m recovery jog

All

3 Steady Rounds
15/10 Calorie Row
20 Alternating Jumping Lunges
10 Double Dumbbell Power Clean

None

EMOM 10 Minutes
1 Squat Snatch
80%

All

None

10 Rounds
10 Lunges
8 Toes to Bar
6 Power Cleans 115/75lbs

Time cap: 15 Minutes. Scale Toes to bar Reps to a quantity you can perform unbroken while maintaining your hollow swing for at least two rounds. Power cleans should be touch and go most of the workout.


Beginner: 10 Lunges; 5 Hanging Knee Raise to L-Sit or Knee Tuck; 75/45
Intermediate: 5 Toes to Bar; 95/60
Advanced: Rx

Competitor Extra

None

20:00 Run
Goal is an aerobic pace, only rule is "you have to try" for it to work

QuickFit

2 rounds
Row 150/100m
20 Mountain Climbers
3 Slow Descent Push ups

None

AMRAP 12
Row 250m/200m
10/6 Push Ups (Advanced: Ring Push Ups)

20 GHD Sit Ups
20 V-Ups
20 Sit Ups

All

4 Rounds
10 Lateral Goblet Squats
5 Strict Pull Ups

None

Split Jerk 2-2-2-2-2-2
The 4th & 5th sets should be heavy. Lower the weight to moderate for the final set.

All

None

AMRAP 18:00
50/35 Calorie Bike or Row
50 Air Squat
35/25 Calorie Bike or Row
35 Wall Balls 20/14lbs
20/15 Calorie Row or Bike
20 Thrusters 95/65lbs

Beginner: Machine Calories: 30/20, 20/12, 10/6; 14/10# Wall Balls; 65/45 Thrusters
Intermediate: 75/55 Thrusters
Advanced: Rx

Competitor Extra

None

4 Rounds
100 Double Unders
6 Muscle Ups
Rest 2:00

QuickFit

20 Box Step Ups
10 Sandbag Deadlifts
5 Sandbag Front Squats

None

5 Rounds for time of:
200m Sandbag Run
Ski 250/200m
10 Alternating Dumbbell Snatch
10 V-Ups

All

20 Band Pull Aparts
20 Goblet Squats
20 Steps Hip Circle Side Shuffle, each way
20' HS Walk or 3 HS Walk Attempts or 2 Wall Walks

None

Front Squat
5x3
(Start around 85%)

All

None

21-15-9-15-21
Wall Balls 20/14lbs
Push Ups
Sit Ups

Beginner: 14/10#; Box Push Ups or Banded Push Ups
Intermediate/Advanced: Rx
Competitor: 30/20# WB

All

None

6 Rounds
2:00 Row for Calories
Rest 2:00

QuickFit

3 rounds
5 Floor Sweeps
10 Skater Jumps
10 High Plank Shoulder Taps

None

Bike 20/15 Calories
50 Kettlebell Swings
Bike 20/15 Calories
40 Sit Ups
Bike 20/15 Calories
30 Squats
Bike 20/15 Calories
20 Push Ups
Bike 20/15 Calories
10 Burpees

:30-:20-:10 Side Plank Hold, each side, alternating

All

2 Steady Rounds
Row 300/250m
5-15 Push Ups
then
Frog Pose 2:00

None

Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 2

All

None

4 Rounds
15 Burpee Box Jump Overs 24/20"
20 OHS 75/55lbs


Time Cap: 15 minutes

Focus on moving smoothly through the BBJO, eliminate extra steps between reps. OHS should be in 3 sets or less the entire time.

Beginner: 12 Burpee Box Jump Overs; Step Ups Allowed; 45/35 OHS
Intermediate: Rx BBJO, 15 OHS
Advanced: Rx
Competitor: 30 OHS 75/55

Competitor Extra

None

Run 800m
Rest :60
Run 600m
Rest :60
Run 400m
Rest :60
Run 200m

All

Warmup
3 rounds
Run 100m
15 Russian KB Swings
1 Wall Walk or 1-3 Handstand Walk Attempts or 20' Handstand Walk

None

Every 3 minutes for 12:00
1 Heavy Sled Push (there and back driveway)

All

None

4 rounds for time of:
100' Farmers Carry (two gym lengths), 53/35 KB or 50/35 DB
8 D-Ball Cleans, 100/70
Bike 16/12 Calories

All

Run 100m
3 Wall Walks
5 Single Dumbbell Push Press/side
Run 100m
2 Wall Walks
5 Single Dumbbell Push Press/side
Run 100m
1 Wall Walk
5 Single Dumbbell Push Press/side

None

With a partner, for time:
Row 200/150 Calories (switch every 20/15)
150 Shoulder to Overhead, 95/65 (switch every 15)
100/70 Calorie Bike (switch every 10/7)
50 Handstand Push Ups (switch every 5)

Beginner/QuickFit: 65/45 S2OH or 20/10# Dumbbell Push Press; 50 Seated Double Dumbbell Strict Shoulder Press
Intermediate/Advanced: Rx
Competitor: Deficit HSPU, 4"/2"

All

CrossFit Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

All

AMRAP 4 Minutes
5 Burpees
10 KB Swings 53/35lbs

None

EMOM 10 Minutes
1 Squat Clean and Jerk
80%

All

None

AMRAP 15:00
50 Double Unders
15 Hang Power Cleans 95/65lbs
15/12 Calorie Row

The goal is moving continuously for 15 minutes. The barbell should be light enough to perform the cleans in 2 sets or less. Scale Double Under volume to allow you to complete them under 1:00 consistently.

Beginner: 3 sets of 25 singles + 1 DU Attempt; 75/45
Intermediate: 20-30 Double Unders
Advanced: Rx

QuickFit

3 rounds
:20 Mountain Climbers
10 Steps Walking Lunge with twist
5 Push Ups

None

AMRAP 18
Run 200m
20 Squats
10 Single Dumbbell Push Press per side
Forward Facing Sled Drag (there and back driveway) 135/45

QuickFit

3 rounds
10m forward & backward bear crawl
3x 10m shuttle run

None

EMOM 15
A) Run 200m
B) 12 Dumbbell Bench Press
C) 20 Anchored Sit Ups

3:00 Bike
1:00 Feet 6" Hold

All

20 Band Pull Aparts
then
3 Steady rounds
10 Box Jumps
10 Light Romanian Deadlifts
3-10 Strict Pull Ups (single set)

None

SPLIT Jerk 3-3-3-3-3
Sets 3 & 4 should be heavy. Lower the weight to moderate for 5th set.

All

None

For time
150 Wall Balls
*On the minute starting at 1:00 perform 4 Burpees*

Time cap: 20:00

Beginner: 120 Wall Balls, 14/10# to 10/9'; 2 Burpees
Intermediate: 3 Burpees
Advanced: Rx

All

None

4 "rounds" of:

12-9-6
Deadlift 185/115lbs
Toes to Bar

Rest 2:00 between "rounds

All

20 Banded Good Mornings
then
5 Steady Rounds
7 Double KB Front Squat
7 Kipping Ring Dips (scale banded bar dips or leg-assisted box dips)
Run 100m

None

Back Squat 3-3-3-3-3
(Start around 85%)

All

None

10-8-6-4-2
Squat Snatch 95/65lbs
Bar Facing Burpees

Time cap: 8:00. The goal is unbroken snatches, so go light!

Beginner: 65/45
Intermediate: 85/55
Advanced: Rx
Competitor: 115/80

Competitor Extra

None

3 "rounds" of:

15-12-9
Dumbbell Power Clean 50/35lbs
60-48-36
Double Unders

Rest 2:00 between "rounds"

QuickFit

5 rounds
5 Squats
Gym Length Shuttle Run

None

AMRAP 15
Row 5 Calories
5 Wall Balls
Rest :30
Row 10 Calories
10 Wall Balls
Rest :30
15/15, 20/20, etc
Continue in this pattern with :30 rest after each round

5 rounds
5 GHD Sit Ups + :15 GHD Hold (straight body)
Rest as needed between rounds

QuickFit

30 Jumping Jacks
20 Single KB Sumo Deadlift
10 Burpees

None

AMRAP 2 Minutes x 6 Rounds
Ski 10/7 Calories
10 Box Jumps
3 D-Ball Cleans
Hold Low Plank in remaining time

Rest 1:00 between AMRAPS

15 Candlesticks

All

2 Steady Rounds
10 Push Press 65/45lbs
6-12 Perfect Pull Ups
14 Box Step Ups
then
Foam Roll Lats

None

Squat Snatch 6x2
Drop and Reset each rep
(Start around 85%)

All

None

AMRAP 12:00
Run 200m
12 KB Swings 53/35lbs
9 CTB Pull Ups

Push the pace on the runs and transitions.

Beginner: 35/18; 9 Banded Kipping Pull Ups
Intermediate: 44/26; 9 Chin over Bar Pull Ups or 3-5 Chest to Bar
Advanced: Rx

Competitor Extra

None

4 Rounds
40/25 Calorie Bike
Rest 2:00

All

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

All

None

25 minute cap

Partner Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Partners perform the run together and then split the remaining work any way.

Beginner: 600m runs; 35/18 KB; Jumping Pull Ups or Ring Rows
Intermediate: 44/26 KB; 12 Pull Ups
Advanced: Rx
Competitor: Solo

QuickFit

20 Mountain Climbers
10 Supermans with :02 Hold
20 Single Leg Jump Rope/side

None

10-9-8-7-6-5-4-3-2-1 Burpees
10-9-8-7-6-5-4-3-2-1 Hanging Knee Raise or Toes to Bar
20 Double Unders/30 Singles after each round

30 Sit Ups
30 Bicycle Kicks
15 Sit Ups
15 Bicycle Kicks

All

CrossFit Open 18.2

1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

All

CrossFit Open 18.2A

Clean 1RM

All

Puppy Dog Pose 2:00
1:00 First Rib Barbell Stretch/side
then
2 Steady Rounds
12 High Hang Squat Snatch (empty bar)
24/18 Calorie Row

None

EMOM 10 Minutes
1 Squat Snatch @ 80%

All

None

AMRAP 15:00
25 Air Squats
2 Rope Climbs or 8 Strict Pull Ups
15 Shoulder to Overhead 75/55lbs

Focus on maintaining a steady pace for 15 minutes.

Beginner: 8 Strict Banded Pullups; 55/35
Intermediate: Rope Climbs to 12'
Advanced: Rx