August 16 Thursday
For time: 50 Double Unders 21 Hang Squat Cleans, 95/65 lbs 50 Double Unders 18 Hang Squat Cleans, 95/65 lbs 50 Double Unders 15 Hang Squat Cleans, 95/65 lbs 50 Double Unders 12 Hang Squat Cleans, 95/65 lbs 50 Double Unders 9 Hang Squat Cleans, 95/65 lbsView Results
August 15 Wednesday
4 rounds for time of: Run, 400 m 20/15 Echo Bike Calories Hand Over Hand Sled Pull, 50 ftView Results
Go heavy on the sled pull
August 14 Tuesday
Back Squat 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Do a set every 3 minutes
For time: 25 Strict Toes-to-bars 50 AbMat Sit-ups Plank Hold, 1 minView Results
NOT for time
August 13 Monday
Men For time: 5-8-13 reps of: Parallette handstand push-ups 203-lb. kettlebell deadlifts Then, lunge 89 ft. with 2 53-lb. kettlebells overhead Women For time: 3 Parallette handstand push-ups 5 kettlebell deadlifts, 124 lb. 5 Parallette handstand push-ups 8 kettlebell deadlifts, 124 lb. 8 Parallette handstand push-ups 13 kettlebell deadlifts, 124 lb. Then, lunge 89 ft. with 2 35-lb. kettlebells overhead Men will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, 13 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 53-lb. kettlebells and lunge with them overhead to the finish line. Women will complete 3 handstand push-ups and 5 kettlebell deadlifts, 5 handstand push-ups and 8 kettlebell deadlifts, 8 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 35-lb. kettlebells and lunge with them overhead to the finish line.View Results
Deadlift load is a 365/255-lb barbell as rx'd
August 11 Saturday
Ya'll can blame Mike Bacon for this one...
In 19 mins do: 87 Echo Bike Calories then in the remaining time, AMRAP of: 8 Bench Press, 165/115 lbs 10 Pull-ups 31 Double UndersView Results
This will be a partner workout, from start to finish. 87 Calorie buy in can be split anyway you want. With remaining time alternate full rounds between you and your partner. Rounds should be kept to 2:00 minutes per round, so scale weight and movements accordingly.
August 10 Friday
One of these arms is not like the other...
For time: Row, 1000 m 25 Kettlebell Thruster Right Arms, 53/35 lbs 25 Kettlebell Swings, 53/35 lbs 25 Kettlebell Thruster Left Arms, 53/35 lbs 25 Kettlebell Swings, 53/35 lbsView Results
You must complete all 25 reps on one arm at a time, no alternating.
August 9 Thursday
Muscle Clean = Another CrossFit Version of Building Dem Traps
3 Muscle Cleans, pick load Every 1:30 for 6 mins.View Results
Time to play everyone's favorite game: Power, or nahhh?
2 Power Cleans, pick load Every 1:30 for 6 mins.View Results
Grip It, and Rip It
1 Clean, pick load Every 1:30 for 6 mins.View Results
Power or Squat clean is allowed for these last 4 reps/sets.
August 8 Wednesday
Hold on to your Butts...
3 rounds for time of: 10 Hang Power Snatches, 135/95 lbs 20/15 Row Calories Rest 2 minsView Results
Rest 2:00 between each round. Rest 5:00 after your third round on whichever couplet you perform first, between each piece. People can start wherever to ensure there are enough rowers/bikes. Intervals should be done in 3 minutes to prevent backing people up on rowers/bikes.
3 rounds for time of: 15 Box Jump Overs, 24/20 in 20/15 Echo Bike Calories Rest 2 minsView Results
Rest 2:00 between each round, and rest 5:00 between each part. People can start wherever to ensure there are enough rowers/bikes. Intervals should be done in 3 minutes to prevent backing people up on rowers/bikes.
August 7 Tuesday
What the heck is a Dumbbell Burpee?
5 rounds for time of: Run, 200 m 10 Dumbbell Burpees, 50/35 lbs Run, 200 m Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ftView Results
August 6 Monday
Find your Shoulder-to-Overhead 1 Rep Max.View Results
Find your 1 Rep Max in 15 Minutes. Any variation from the shoulder to overhead is allowed, that includes behind the neck variations.
7 rounds for time of: 7 Toes-to-bars 7 Push Jerks, 155/105 lbsView Results
There will be a 9 Minute CAP on this workout.
August 4 Saturday
With a partner
For time: 200 Double Unders 100 Wall Balls, 20/14 lbs 80 Pull-ups 70 Toes-to-bars 60 Overhead Squats, 135/95 lbs 50 Box Jumps, 30/24 inView Results
With a partner split work any way. Both partners can work at the same time. Each exercise must be completed by each before moving on to the next.
August 3 Friday
5 rounds for time of: Farmer Carry, 50/35 lbs, 100 m 12 Push-ups 10 Renegade Rows, 50/35 lbs 8 Dumbbell Front Squats, 50/35 lbsView Results
53/35 Kettlebells also as RX. Rows are total reps, not per arm.
August 2 Thursday
For 8 cycles: AMRAP in 2 mins of: 30/20 Echo Bike Calories Hang Power Clean, 155/105 lbs Rest 2 mins between each cycle. For each cycle restart the AMRAP.View Results
Complete AMRAP hang power clean with remaining time after bike cals.
August 1 Wednesday
Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
July 31 Tuesday
5 mins of: Burpees -- then -- 5 mins of: 7 Deadlifts, 155/115 lbs 7 Box Jumps, 24/20 in -- then -- 5 mins of: Dumbbell Turkish Get-ups, 40/20 lbs -- then -- 5 mins of: 7 Snatches, 75/55 lbs 7 Push-ups -- then -- 5 mins of: Row Calories Complete as many reps as possible at each 5 min station. Rest 1 min between stations. Log total reps performed for each movement. On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus. Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members. Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline. Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.View Results
July 30 Monday
For time: 25 Burpees Medicine Ball Run, 20/14 lbs, 400 m 25 Weighted Pull-ups, 20/14 lbs Medicine Ball Run, 20/14 lbs, 400 m 25 Handstand Push Ups Medicine Ball Run, 20/14 lbs, 400 m 25 Chest-to-bar Pull-ups Medicine Ball Run, 20/14 lbs, 400 m 25 Burpees U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.View Results
July 28 Saturday
For time: Single Arm Barbell Farmers Carry, 45/35 lbs, 800 m 31 Toes-to-bars 31 Push-ups 31 Front Squats, 95/65 lbs Single Arm Barbell Farmers Carry, 95/65 lbs, 400 m 31 Toes-to-bars 31 Push-ups 31 Hang Power Cleans, 135/95 lbs Single Arm Barbell Farmers Carry, 135/95 lbs, 200 m Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death. He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection. He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.View Results
July 27 Friday
3 rounds for time of: Run, 800 m 50 Back Extensions 50 GHD Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and it's worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.View Results
July 26 Thursday
30 rounds for time of: 5 Wall Balls, 20/14 lbs 3 Handstand Push-ups 1 Power Clean, 225/155 lbs U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.View Results
July 25 Wednesday
Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24/20 in 6 Thrusters, 95/65 lbs 6 Bar Facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.View Results
July 24 Tuesday
As many reps as possible in 15 mins of: 1 Back Squat, 1.5x bodyweight 1 Shoulder Press, 0.75x bodyweight 1 Deadlift, 1.5x bodyweight 2 Back Squats, 1.5x bodyweight 2 Shoulder Press, 0.75x bodyweight 2 Deadlifts, 1.5x bodyweight 3 Back Squats, 1.5x bodyweight 3 Shoulder Press, 0.75x bodyweight 3 Deadlifts, 1.5x bodyweight Continue increasing reps by 1 each round until time is complete. U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.View Results
July 23 Monday
21-15-9 reps, for time of: Handstand Push-up Ring Dip Push-up In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin TaylorView Results
July 21 Saturday
Teams of 2
5 rounds for time of: 10 Back Squats, 225/155 lbs 10 Deadlifts, 275/185 lbs Sprint, 400 m Rest 2 mins U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.View Results
Alternate Rounds till each person has completed 5 rounds each.
July 20 Friday
Complete as many rounds as possible in 11 mins of: 5 Deadlifts, 315/210 lbs 18 Wall Balls, 20/14 lbs 17 Burpee Over Bars Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).View Results
July 19 Thursday
Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell Thrusters, 35/25 lbs 12 Dumbbell Walking Lunges, 35/25 lbs U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.View Results