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Wednesday – May 1


40 Double Unders

10 Hollow Rocks

20 Air Squats

10 Handstand Push Ups

4 Minute Rest


20 Double Unders

5 Hollow Rocks

10 Air Squats

5 Handstand Push Ups

*Record 2 different AMRAP scores


Hollow rocks in a workout? You bet! That is the ONE movement we want everyone to get more and more comfortable with…keep them slow ad controlled! The reduce in per-round-volume in the second AMRAP should help you maintain a nice, even pace. Try to beat that first score!

Tuesday – April 30

Part 1:

2 x 6

2 x 4

3 x 1

Bench Press

Part 2:


Box Jump Overs

Hang Clean and Jerk (95/65)

Pull Ups

*12 Minute Cap


Final day on the bench for awhile. Let’s try to hit that new 1 rep max! Part 2 will tax your grip and the reverse rep scheme will force you to cautiously approach the early sets. Keep it light and fast on the barbell.

Monday – April 29

Part 1:


12 Alternating DB Snatch

6 Walking DB Overhead Lunges (R)

6 Walking DB Overhead Lunges (L)

Part 2:

3-2-1-1 (75-85%)

3-2-1-1 (85-95%)


Don’t hesitate to go lighter on the DB or KB for the 1 Arm Lunges. We will continue to build up our strength in this movement but you need to be confident in the lock out first with the right weight. Plus, you want to be able to attack the back squats with enough juice in the legs!

Saturday – April 27

In Teams of 2:

10 Rounds

200 M Run + 7 Thrusters (95/65)

250/200 M Row + 10 Toes to Bar

10 Synchro Bar Facing Burpees

1 Minute Rest

*33 Minute Cap

*Partners will rotate back and forth between run + thrusters and row + toes to bar and they will be done simultaneously. Each athlete will do both couplets 5 times over the course of the workout. Burpees will be completed together once each athlete is done with their respective round.


*Equal work today and a little bit of extra teamwork required for the synchronized burpees.  You will be doing five rounds at each station, so don’t come out of the gates too hot; don’t worry, there will be plenty of sweat on your shirt when you’re done.  

Friday – April 26

Part 1:

6 x 2

3 x 8

Bench Press

*Record heaviest sets of 2 and 8

*Rest less than 2 minutes between sets

Part 2:


20 Double Unders

5 Deadlifts (225/155)

5 Strict Pull Ups

*Add 10 Double Unders every round


*Focus on your set up today with the bench press – there is so much more that should be working than just your chest!  Today’s AMRAP is NOT a good day to work on double unders – keep the focus on high quality deadlifts and strict pull-ups.  

Thursday – April 25

“Fight Gone Bad”

3 Rounds

1 Minute Wall Balls (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20)

1 Minute Push Press (75/55)

1 Minute Cal Row

1 Minute Rest

*Add all reps for one total rep score

*The last time we did this was 9/22/16


*CrossFit founder Greg Glassman and mixed-martial arts fighter B.J. Penn created this benchmark to simulate a bout in the Octagon.  Simple movements, simple strategy: prepare for a fight.  

Wednesday – April 24

5 Rounds

10 Ring Dips

20 Sit Ups

10 Handstand Push Ups

20 Alternating Reverse Lunges

10 Push Ups

20 Alternating Step Ups (choose height)

Rest 2 Minutes

*30 Minute Cap


*You are meant to move continuously today, so make sure you scale appropriately on the handstand pushups and ring dips (either scale in movement or scale down in rep number).  


Tuesday – April 23

Part 1:

60 KB Swings (53/35)

60 Goblet Squats (53/35)

*Run 400 M @0:00, 4:00, and 8:00

*12 Minute Cap

Part 2:

4 x 4 @75-85%

4 x 2 @ 85-95%

Back Squat


*Hopefully you are seeing the pre-squat theme with our “primer” workouts.  Prioritize moving well first, then completing it quickly – the main focus of the day is back squatting.

Monday – April 22

24 Minute Alternating EMOM

1: 2 Hang Cleans + 1 Jerk

2: 6 Burpees + Max Pull Ups in 40 seconds (No butterfly)

3: Max Double Unders in 30 seconds

*Record heaviest lift / total pull ups / total double unders


A healthy mix of lifting, engine, and skill. Continue to work on a strength focus with your pull ups, pick strict or kipping, but no butterfly. Go in with a % plan on the barbell, as you should have enough time to add weights.