QuickFit

None

EVERY 4 MINUTES FOR 16 MINUTES
250m Ski Erg
10 Med Ball Squat Cleans
200m Run

All

None

Front Squat 1RM

All

None

AMRAP 9
6 Strict Pullups
12 Shoulder to Overhead, 95/65

Beginner: Ring Rows; 65/45
Intermediate: Banded Strict Pullups or 2-3 Strict Pullups; 8 S2OH 95/65
Advanced: Rx

3 rounds
15 GHD Situps + 3 freestanding handstand hold attempts
Rest as needed between sets to keep heart rate low

All

None

Split Jerks
3 rounds of 6 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) - empty bar
4 rounds of 4 empty or light split jerks (slightly heavier than last week)
5 sets of 2 medium/heavy weight split jerks (heavier than last week)

All

None

3 RFT
Run 400m
60m Farmers Carry (fence to back of gym and back), 70s/53s (or 50# DB)
8/6 Cal Ski

Beginner: 35/26#
Intermediate: 53/35#
Advanced: Rx

All

None

AMRAP 15 Minutes
30 Wallballs
20 Sit Ups
5 Strict Handstand Push Ups

Beginner: 20 WB @ 14/10#; pushups or box HSPU
Intermediate: 20 WB @ 20/14#; reduced ROM HSPU
Advanced: 20/14#; Rx HSPU

Core = Accumulate 2:00 L-Sit Hold

All

None

Tempo Overhead Squats - 5 sets of 2 @ 33x1 (Three second down, three second hold at bottom, fast up, one second hold at top)
Start around 50% 1RM and build if appropriate

All

None

3 Rounds
AMRAP 3
7 Chest to Bar Pullups
50' Walking Lunge

Rest 60sec after each AMRAP 3 (11 minute total)

Beginner: 5 Banded Strict Pullups
Intermediate: 4-7 Chin Over Bar Pullups
Advanced: Rx

All

None

Olympic Weightlifting/Strength
Power Clean & Push Jerk
EMOM 5
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Beginner: 95/65
Intermediate: 135/95
Advanced: 185/125
Competitor: 205/135

All

None

5 RFT
12 Box Jump Overs, 24/20"
8 Ring Push Ups
8 Dumbbell Snatch (4L then 4R), 50/35#

Beginner: 12 Plate Jump Overs, 15"/12"; Box Push Ups; 20/10#
Intermediate: 20"/16"; Band Assisted Ring Push Ups or 15sec ring pushup plank hold; 35/20#
Advanced: Rx
Competitor: 60/40# DB

QuickFit

None

AMRAP 5
Max Distance Row

QuickFit

None

5 Minute AMRAP
10 Wall Balls
10 Sit Ups
10 Shuttle Runs (there and back 5 times)

All

None

AMRAP 5
Max Distance Ski

All

None

Power Snatch
Every :45 for 8 rounds (6 minutes)
2 Power Snatch, heavier than last week
Beginner & Intermediate: Drop and reset between reps
Advanced: Touch & Go

All

None

EMOM 12
A) Bike 15/10 Cal
B) Row 15/10 Cal
C) 50 Double Unders

Beginner: 12/8 Cal; 5 sets of 10 single unders + 1 DU attempt
Intermediate: Rx; 25 Double Unders
Advanced: Rx

QuickFit

None

Every 4 minutes for 16 minutes complete:

200m Run
20 Double Kettlebell Deadlifts with 10m Farmers Carry after every 10 reps
25 Sit-ups
Flutter Kicks until 3:30

All

None

AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Beginner: 135/95, 155/105, 175/115
Intermediate: 155/105, 185/125, 205/135
Advanced: Rx
Competitor: 225/155, 275/185, 315/215

QuickFit

None

4 ROUNDS OF :40S ON / :20S OFF

Dumbbell Step-ups (Moderate Weight)
Calories on Assault Bike
Dumbbell Push Press
Calories on Assault Bike
Rest 1 Minute

All

None

Front Squat 3-3-3-3-3
Heavier than last week (75%+)

All

None

For Time: (20 Cap)
30 Hang Power Cleans 135/95lbs
10 Burpee Muscle Ups
20 Hang Power Cleans
10 Burpee Muscle Ups
10 Hang Power Cleans
10 Burpee Muscle Ups

Beginner: 75/55; Burpee Jumping Pullups
Intermediate: 105/75; Burpee Strict Ring Pull Up
Advanced: Rx

QuickFit

None

3 ROUNDS

21 Calorie Row
21 Goblet Squats
Directly into

3 ROUNDS

15 Calorie Row
15 American Kettlebell Swing
Directly into

3 ROUNDS

9 Calorie Row
9 V-ups

All

None

Strength/Olympic Weightlifting
Split Jerks
5 rounds of 5 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) - empty bar
5 rounds of 5 empty or light split jerks
5 sets of 3 medium weight split jerks (<70% 1RM if known)

All

None

As a team of 3, 3 rounds each with one person working at at time
18 Wall Balls
12 Dumbbell Push Jerks
2 Rope Climbs

Beginner: 14 to 10'/10 to 9'; 20/10s; 4 seated to standing and back to seated rope pulls
Intermediate: Rx WB; 35/20s; Climbs to 12'
Advanced: 30/20; 50/35s; Rx
Competitor: 30/20; 50/35s; Legless RC

All

None

AMRAP 20
5 Squat Cleans, 135/95
10/7 Cal Bike
30 Double Unders
Rest 1:00

Beginner/QuickFit: 5 Russian KB Swings + 5 Goblet Squats; 30 Single Unders
Intermediate: 105/70#; 10 Double Unders or DU attempts
Advanced: Rx
Competitor: 165/115

All

None

Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 1 second pause, fast up, 1 second pause at top)
Start at 50% of 1RM and build as appropriate

All

None

3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups

QuickFit

None

4 rounds
AMRAP 3 minutes
40 Jump Rope (Adv Heavy Rope)
20 Frog Kicks
10 Burpee Plate Jumps (3x45)
Max distance shuttle runs in remaining time
Rest 1:00

All

None

Strength/Olympic Weightlifting
Power Clean + Push Jerk
EMOM 8
3 Power Clean + Push Jerk
Advanced: Touch & Go

All

None

AMRAP 8
50' Dumbbell Overhead Walking Lunge, 50/35
12 Parallette/Bar Facing Burpees

Beginner: 20/14# Med Ball on shoulder; step over burpees
Intermediate: 35/20# overhead lunges
Advanced+: Rx

QuickFit

None

16 MINUTE AMRAP
100m Row
10 Goblet Squats
10 V-Ups
*Every round, increase the row by 100m

QuickFit

None

2 Rounds
2 Minute Row
1 Minute Step-ups
1 Minute Push-ups
Rest 1:00 each round
2 Minute Ski Erg
1 Minute Air Squats
1 Minute Dumbbell Snatch
Rest 1:00 each round

All

None

Power Snatch
EMOM 8
3 Power Snatch
Advanced: Touch & Go

All

None

5 RFT
15 Deadlifts, 225/155
15 Toes to Bar
Rest 1:00

Beginner: 10 Deadlifts @ 135/95; 15 Hanging Knee Raise
Intermediate: 12 Deadlifts @ 185/125; 7-10 Toes to Bar
Advanced: 12 Deadlifts @ 225/155; Rx
Competitor: Rx

All

None

AMRAP 6
Partner 1: Bike 3 Cal, 1 Bar MU
Partner 2: Bike 3 Cal, 1 Bar MU
Partner 1: Bike 6 Cal, 2 Bar MU
Partner 2: Bike 6 Cal, 2 Bar MU
9+3 each, 12+4 each, etc

All

None

CrossFit.com 170618
3 rounds for time of:
30 kettlebell swings, 53/35
20 triple-unders
Run 400 meters

Beginner: 21 KBS 35/18; 60 single unders
Intermediate: 44/26; 20 Double Unders
Advanced: Rx; 40 Double Unders
Competitor: Rx

QuickFit

None

5 RFT
Bike 10/7 Cal (Adv 15/10)
15 Russian KB Swings
10 Medicine Ball Sit-ups (Adv GHDSU)
5 Burpees

All

None

Front Squat 5-5-5-5-5

All

None

For time (10 Cap)
45 Shoulder to Overhead, 95/65
35 Burpee Box Jump Overs, 24/20"
25/20 Cal Bike

Beginner: 55/35; 25 burpee box step overs, 20/16"; 15/12 Cal
Intermediate: 75/55; Rx, Rx
Advanced+: Rx

QuickFit

None

In 8 minutes
Run 600m
30 Wall Balls
Run 200m
15 Wall Balls
Max distance walking lunge in remaining time (score is distance lunged)

All

None

Push Press 3-3-3-3-3

All

Scotty

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

Endurance

None

30 min AMRAP
Row 500m
30 alternating jumping lunges
Run 400m
30 jumping air squats

All

Brehm

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

All

QuickFit Brehm

10 Standing Sled Rope Pulls
20 Goblet Squats + 20 Russian KB Swings
30 Dumbbell Push Press
Row 40 calories

All

None

Squat Clean 10x1 @ 75%+

All

None

AMRAP 12
1x10m Shuttle Run
1 Muscle Up
10 Double Unders
2x10m Shuttle Run
2 Muscle ups
20 Double Unders
3x10m+3 MU + 30 DU
4/4/40
5/5/50
etc

Beginner: 10 Single Unders/side; leg-assisted muscle up transition + leg-assisted dip press out from bottom
Intermediate: 1/2 reps double unders; leg-assisted muscle up transition into unsupported catch with feet off ground + unassisted ring dip press out OR band-assisted muscle up transition + press out
Advanced+: As rx

QuickFit

None

AMRAP 15
5-10-15-20-etc reps of:
Calorie Row
American Kettlebell Swings
Sit Ups

All

None

Squat Snatch
10x1

All

None

2 RFT
30 Push Ups
20 Box Jumps, 30/24"
10 D-Ball or Sandbag Cleans

Beginner: Push Ups to a box; 20/16" box jumps or step ups; 50/30# cleans
Intermediate: 20 Rx Pushups; 24/20" box jumps; 70/50# cleans
Advanced+: As rx

QuickFit

None

3 RFT
100 Single Unders
40 Squats
20/15 Cal Bike

QuickFit

None

2-4-6-8-10-etc reps of
Sandbag Deadlift
Sandbag Anchored Situps
Sandbag Floor Press

All

None

5 rounds

AMRAP 3
30/21 Calorie Row
10 Lateral Burpees over rower
Max Reps Chest to Bar Pullups

Rest 3:00

Score is total pullups completed

Beginner: 18/12 Calories; 8 Lateral Burpees; Max Reps Ring Rows
Intermediate: 24/18 Calories; 10 Lateral Burpees; Chin over Pullups
Advanced/Comp: As Rx

All

None

With a partner
100 V-Ups for time, one partner works at a time

All

Power Elizabeth

21-15-9
Power Cleans, 135/95
Ring Dips

All

None

As a team of 3
Bike 30-20-10 Cal/ 21-14-7 Cal

Rest while other two partners work

QuickFit

None

6 rounds
In 2 minutes
15 Wall Balls
10 Side Ab Bridges/side
5 V-Ups or Frog Kicks
Max reps ring rows or strict pull ups in remaining time
Rest 1:00

All

CrossFit Total

Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM

All

CrossFit Baseline

For time:
500m row
40 squats
30 situps
20 pushups
10 pullups

All

None

21-18-15-12-9-6-3
Calorie Row
Push Jerks

Beginner: 45/25, 10 cals each time
Int: 65/45
Adv: 95/65
Competitor: 115/75

All

None

3 rounds as a team of 3
Ski 20/14 Cal
Rest while partners work

Score is fastest interval

All

None

AMRAP 20
With a partner
10 Ring Push Ups
10 Kettlebell Swings, 53/35
10 Box Jumps, 24/20"

Partner performs 200m sandbag run 60/40#

Score 1: Triplet Rounds + Reps

All

None

AMRAP 20
With a partner
10 Ring Push Ups
10 Kettlebell Swings, 53/35
10 Box Jumps, 24/20"

Partner performs 200m sandbag run 60/40#

Score 2: Sandbag runs completed

All

None

3 RFT
Run 600m
1 Rope Climb
10 Clean and Jerks, 135/95
1 Rope Climb

Beginner: Standing Rope Sled Pull, 75/45
Int: Rope Climb to 10', 105/75
Adv: As Rx
Competitor: Legless Rope Climb or Peg Board Climb

QuickFit

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

QuickFit

None

Row 1000m

QuickFit

None

AMRAP 5
10 Kettlebell Swings
20 Steps Walking Lunge

QuickFit

None

4 rounds
Run 400m
15 Wall Balls
15/10 Calorie Ski

All

None

AMRAP 8
24 Alternating Pistols
6 Bar Muscle Ups

Beginner: 24 steps lunge, banded strict pullup
Int: 24 pistols to a box, kipping pullup or C2B
Adv: use plate or band for pistol assistance, as rx
Competitor: As rx

All

None

Deadlift #4
1 set of 5 @ 67.5%
1 set of 4 @ 77.5%
1 set of 3 @ 87.5%
3 sets of 1 @ 90-92.5%

All

None

Strict Shoulder Press #4
1 sets of 3 @ 75%
1 sets of 3 @ 80%
2 sets of 2 @ 85%
2 sets of 2 @ 90%
then
:35 max effort dumbbell push press 50/35
Beat last week's effort

All

None

5 RFT
Bike 10/7 Cal
10 Toes to Bar
3 D-Ball Cleans, 100/70

QuickFit

None

5 rounds
In 3 minutes
15 Alternating Dumbbell Snatch
20 Box Jump Overs or Step Overs
Moderate pace bike in remaining time as recovery

All

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

QuickFit

None

3 rounds
40/30 Calorie Row
30 Sit Ups
20 Med Ball Squat Cleans

All

None

Back Squat #4
1 set of 3 @ 65%
1 set of 3 @ 75%
1 set of 2 @ 80%
1 set of 2 @ 85%
3 sets of 1 @ 90%+ based on how you feel (should be heavier than the doubles from last week)

:15 back rack hold at 105-107.5%

All

None

4 RFT
10 Hang Power Cleans
10 Thrusters
10 Bar Facing Burpees

Beginner: 55/35
Int: 65/45
Advanced: 75/55
Competitor: 95/65

Target Time < 10 min

All

None

3 rounds for time of:
15/10-cal. row
12 power snatches, 95/65 lb.
9 burpees

All

None

Perform three 30m heavy sled pushes (there and back on driveway)

All

None

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches