Tuesday, Sep 21
Workout of the Day
"DT" (Time)
Open
5 Rounds for time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

CrossFit Intermediate
5 Rounds for time
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Push Jerks (115/75)

CrossFit Lite
5 Rounds for time
12 Deadlifts (app weight)
9 Hang Power Cleans (app weight)
6 Push Jerks (app weight)

CrossFit Foundations
5 Rounds for time (dumbbell DT)
12 Deadlifts (2 app weight DB)
9 Hang Power Cleans (2 app weight DB)
6 Push Jerks (2 app weight DB)
Monday, Sep 20
Workout of the Day
Helen (Time)
Open
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull Ups

CrossFit Intermediate
3 Rounds
400m Run
21 KB Swings (45/25)
12 Assisted Pull Ups

CrossFit Lite
3 Rounds
300m Run
21 KB Swings
12 Ring Rows

CrossFit Foundations
3 Rounds
200m Run
21 KB Swings (app weight)
12 Upright Ring Rows
Saturday, Sep 18
Workout of the Day
You Go, I Go (Rounds + Reps)
AMRAP (with a Partner) in 12 minutes
7 Burpees
6/4 calorie Assault Airbike
3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Partners switch after each full round.
Friday, Sep 17
Workout of the Day
Strict Press (overhead press) (Load)
1 Rep Max Strict Press

Recommended
2-3 sets x 5 Reps @ 50-60%
2-3 sets x 3 Reps @ 60-75%
Then start hitting 1 Rep @ 80+%
Remember The Titans (Time)
Open
16-14-12
Calorie Row
Strict Handstand Push-Ups
- @8:00 -
16-14-12
Calorie Row
Front Squats (95/65)
- @16:00 -
16-14-12
Calorie Row
Push Press (95/65)

CrossFit Intermediate
16-14-12
Calorie Row
Pike Push Ups
- @8:00 -
16-14-12
Calorie Row
Front Squats (75/55)
- @16:00 -
16-14-12
Calorie Row
Push Press (75/55)

CrossFit Lite
15-12-9
Calorie Row
Double DB Seated Strict Press
- @8:00 -
15-12-9
Calorie Row
Front Squats (app weight)
- @16:00 -
15-12-9
Calorie Row
Push Press (app weight)

CrossFit Foundations
12-9-6
Calorie Row
Double DB Seated Strict Press (app weight)
- @8:00 -
12-9-6
Calorie Row
Front Squats (app weight)
- @16:00 -
12-9-6
Calorie Row
Push Press (app weight)
Thursday, Sep 16
Workout of the Day
Row (Time)
5 Sets
500m at mod/fast pace
250m at easy pace
250m at mod/fast pace
- 2:00 Rest b/t sets -
Wednesday, Sep 15
Workout of the Day
Deadlift (Load)
1 Rep Max Deadlift

Recommended
2-3 sets x 5 Reps @ 50-60%
2-3 sets x 3 Reps @ 60-75%
Then start hitting 1 Rep @ 80+%
Facing The Giants (Time)
Open
5 Rounds for time
2 Rope Climbs (15ft)(sub 5 strict pull ups)
5 Deadlifts (315/225)

CrossFit Intermediate
5 Rounds for time
2 Rope Pulls (lying to standing)(sub 5 assisted pull ups)
5 Deadlifts (225/155)

CrossFit Lite
5 Rounds for time
5 Ring Rows
5 Deadlifts (app weight)

CrossFit Foundations
5 Rounds for time
5 Upright Ring Rows
5 Deadlifts (app weight)
Tuesday, Sep 14
Workout of the Day
Bench Press (Load)
1 Rep Max Bench Press

Recommended
2-3 sets x 5 Reps @ 50-60%
2-3 sets x 3 Reps @ 60-75%
Then start hitting 1 Rep @ 80+%
Any Given Sunday (Time)
Open
Every 5:00 x 5 Rounds
20 Kettlebell Swings (53/36)
20 Wall Ball (20/14)
50 Double Unders

CrossFit Intermediate
Every 5:00 x 5 Rounds
20 KB Swings (45/25)
20 Wall Balls (14/10)
100 Single Unders

CrossFit Lite
Every 5:00 x 4 Rounds
20 KB Swings (app weight)
20 Wall Balls (app weight not to target)
50 Single Unders

CrossFit Foundations
Every 5:00 x 4 Rounds
20 KB Swings (app weight)
20 Med Ball Thrusters (app weight)
20 Single Unders/Jumping Jacks
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