Monday, May 16
Workout of the Day
Cindy + Run (Rounds + Reps)
Open
20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
- Rest 3:00 -
1 Mile Run

CrossFit Intermediate
20:00 AMRAP
5 Jumping Pull Ups
10 Scaled Push Ups
15 Air Squats
- Rest 3:00 -
1 Mile Run

CrossFit Lite
20:00 AMRAP
5 Ring Rows
10 Scaled Push Ups
15 Air Squats
- Rest 3:00 -
800m Run

CrossFit Foundations
20:00 AMRAP
5 Upright Ring Rows
10 Scaled Push Ups
15 Air Squats
- Rest 3:00 -
400m Run
Run (Time)
Open & Intermediate
1 Mile Run

CrossFit Lite
800m Run

CrossFit Foundations
400m Run
Saturday, May 14
Workout of the Day
Carrier (Time)
2,016 meter Row / Plank Hold
66 Dumbbell Snatches (50/35 lb)
65 Toes-to-Bars
55 Goblet Squats (35/25 lb)
53 Burpees over Barbell
37 Thrusters (115/85 lb)
21 Chest-to-Bar Pull-Ups
37 Thrusters (115/85 lb)
53 Burpees
55 Goblet Squats (32/24 lb)
65 Toes-to-Bars
66 Dumbbell Snatches (50/35 lb)
2,016 meter Row / Plank Hold
Friday, May 13
Workout of the Day
Snatch Balance (Load)
Every minute on the minute x 5 Sets
2 Snatch Balances
I Walk The Line (Time)
Open
50 Double-Unders
50 PVC Ab-mat Sit Ups
10 Power Clean (185/125)
40 Double-Unders
40 PVC Ab-mat Sit Ups
8 Power Clean (185/125)
30 Double-Unders
30 PVC Ab-mat Sit Ups
6 Power Clean (185/125)
20 Double-Unders
20 PVC Ab-mat Sit Ups
4 Power Clean (185/125)
10 Double-Unders
10 PVC Ab-mat Sit Ups
2 Power Clean (185/125)

CrossFit Intermediate
100 Single-Unders
50 Ab-mat Sit Ups
10 Power Clean (135/95)
80 Single-Unders
40 Ab-mat Sit Ups
8 Power Clean (135/95)
60 Single-Unders
30 Ab-mat Sit Ups
6 Power Clean (135/95)
40 Single-Unders
20 Ab-mat Sit Ups
4 Power Clean (135/95)
20 Single-Unders
10 Ab-mat Sit Ups
2 Power Clean (135/95)

CrossFit Lite
50 Single-Unders (Heavy Rope) (OR regular Double Under)
50 Ab-mat Sit Ups
10 Power Clean (app weight)
40 Single-Unders
40 Ab-mat Sit Ups
8 Power Clean (app weight)
30 Single-Unders
30 Ab-mat Sit Ups
6 Power Clean (app weight)
20 Single-Unders
20 Ab-mat Sit Ups
4 Power Clean (app weight)
10 Single-Unders
10 Ab-mat Sit Ups
2 Power Clean (app weight)

CrossFit Foundations
50 Single Unders/25 Jumping Jacks
25 Ab-mat Sit Ups
10 Power Clean (app weight)
40 Single-Unders/20 Jumping Jacks
20 Ab-mat Sit Ups
8 Power Clean (app weight)
30 Double-Unders/15 Jumping Jacks
15 Ab-mat Sit Ups
6 Power Clean (app weight)
20 Single-Unders/10 Jumping Jacks
10 Ab-mat Sit Ups
4 Power Clean (app weight)
10 Single-Unders/5 Jumping Jacks
5 Ab-mat Sit Ups
2 Power Clean (app weight)
Thursday, May 12
Workout of the Day
Bike Sprints (Calories)
10 sets:
:30 controlled Assault Bike Sprint
:30 rest
Wednesday, May 11
Workout of the Day
Squat Snatch (Load)
EMOM (every minute on the minute) x 10 Sets
1 Squat Snatch @ 75% 1RM Snatch
A Boy Named Sue (Time)
Open
3 rounds for time:
21 Right Arm Dumbbell Shoulder to Overhead (50/35)
21 Calorie Row
21 Left Arm Dumbbell Shoulder to Overhead (50/35)
21 Calorie Row

CrossFit Intermediate
3 rounds for time:
21 Right Arm Dumbbell Shoulder to Overhead (35/20)
18 Calorie Row
21 Left Arm Dumbbell Shoulder to Overhead (35/20)
18 Calorie Row

CrossFit Lite
3 rounds for time:
21 Right Arm Dumbbell Shoulder to Overhead (app weight)
15 Calorie Row
21 Left Arm Dumbbell Shoulder to Overhead (app weight)

CrossFit Foundations
3 Rounds for time:
21 Right Arm Dumbbell Shoulder to Overhead (app weight)
12 Calorie Row
21 Left Arm Dumbbell Shoulder to Overhead (app weight)
12 Calorie Row
Tuesday, May 10
Workout of the Day
Squat Clean (Load)
EMOM (every minute on the minute) x 10 Sets
1 Squat Clean @ 75% 1RM Clean
Ring of Fire (Time)
Open
21-15-9
Deadlifts (275/185)
Box Jumps (30/24)

CrossFit Intermediate
21-15-9
Deadlifts (225/155)
Box Step Overs (24/20)

CrossFit Lite
21-15-9
Deadlifts (app weight)
Box Jump Overs (app height)

CrossFit Foundations
21-15-9
Deadlifts (app weight)
Box Step Overs (app height)
Monday, May 9
Workout of the Day
Johnny Cash (Time)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
- rest 4:00 -
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats

CrossFit Intermediate
Scale Pull Ups to Jumping Pull Ups
Scale Push Ups

CrossFit LIte
Scale Pull Ups to Ring Rows
Scale Push Ups

CrossFit Foundations
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
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