welcome all to our world class crossfit training centre

2x 12 min Ladder (3 min rest between parts) 1 Frontsquat Rx 40/30 Rx+ 60/40 Comp 80/55kg 2 Pullups Comp Chest to bar Pullups  2/4 3/6 ….. *after the rest, start back at 1/2

28 min E.M.O.M. Min 1: 3 Snatches AHAPMin 2: 6 High Boxjumps 30”/24”Min 3: 9/7 Cal Bike SprintMin 4: Rest

5 Rounds for time 2 Ropeclimbs Comp Legless10 Double DB Benchpresses20 Wallballs Weights: Rx 2x 20/15 Rx+ 2x 25/17,5 Comp 2x 35/25kg

5 Rounds for max reps Min 1: KB Lunges Rx 20/12 Rx+ 24/16 Comp 28/20kgMin 2: Russian Twists with WallballMin 3: Shuttle Sprint *2 min Rest between rounds

(Compare to 30-09-22) 3x 8min AMRAP(3 min rest between AMRAPs) A:5 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg10 Wallballs B:8 Barbell Bent over Rows6 PushpressesRx 20/15 Rx+ 30/20 Comp 50/35kg C:15 Deadlifts15 Wallballs15 Bent over Rows15 Pushpresses Rx 30/20 Rx+...

(Compare to 29-09-22) For time: 50 Kettlebell Swings Rx 20/12 Rx+ 28/16 Comp 32/24kg150 Double Unders (Rx Single Unders)50 Toes to Bar (Rx Situps) 40 Kettlebell Swings100 Double Unders (Rx Single Unders)30 Toes to Bar (Rx Situps) 30 Kettlebell Swings50 Double Unders...

(Compare to 28-09-22) “020 Benchmark” (Compare to 01-06-22) E.M.O.M. For 32 min Min 1: 2-4-6-8 Hang Power Cleans Min 2: Cal Bike Rx 8/6 Rx+ 10/8 Comp 12/10 (+2 Cal if on the Concept2 Bike) For a Total of 4 cycles, increase weight every cycle.Men Rx 40-50-60-60 kgWomen...

(Compare to 27-09-22) CINDY 20 min AMRAP 5 Pullups10 Pushups15 Airsquats Rx & Rx+ (individually) scaled reps; the goal is to be able to keep moving. Example: Rx: 3 Pullups6 Pushups9 Airsquats Rx+: 4 Pullups8 Pushups12 Airsquats

(Compare to 26-09-22) In buddy teams for time:(Each buddy does all the work. Buddies can work at the same time on the other station. Part A needs to be completed by both buddies before going to part B.)* A: 5 Rounds15/13 Cal Row Rx+ 18/15 Comp 20/175 Backsquats Rx...

(Compare to 25-09-22) For time: 50 Wallballs40 Situps Rx+/Comp Toes to Bar (or GHD Situps)30 Alt KB Snatches Rx 16/8 Rx+ 24/16 Comp 32/24kg20 (ring) Dips10 Pullups Rx+ Chest to Bar Pullups Comp Muscle ups

(Compare to 24-09-22) For time with running clock (time your own rest) A: 21-15-9Deadlifts Rx 80/55 Rx+ 90/65 Comp 100/70kgBurpees 2 min rest B: 21-15-9Hang Power Cleans Rx 40/30 Rx+ 50/35 Comp 70/50kgBoxjumpovers 24”/20”

(Compare to 23-09-22) 30 min E.M.O.M. Min 1: 5 Strict (weighted) PullupsMin 2: 10/8 12/10 14/12 Cal BikeMin 3: 5 Strict PressesRx 30/20 Rx+ 40/30 Comp AHAP (start from floor) Buy-out: 1k Run Rx+/Comp 1 Mile

(Compare to 22-09-22) In buddy teams7 Rounds: 10 Double DB Boxstepovers 20”5x 5m Double DB Farmer Walk10 Double DB Pushpresses press200m Run (together) (1 buddy works, 1 rests; I go You go style per station. 1 set of DB’s per team, “AHAP”)

(Compare to 21-09-22) 20 min AMRAP 15/13 Cal Row10/7 Pushups5 Frontsquats Rx 40/30 Rx+ 60/40 Comp 80/55kg

(Compare to 20-09-22) 5 rounds for time: 400m Run20 Knees to Elbows10 Devil Presses 2x Dumbbells Rx 25/20# Rx+ 20/15kg Comp 25/17,5kg

(Compare to 13-09-22) In buddy teams Deadlift party 35 min E.M.O.M. 2 reps Start between 40/30kg and 60/40kg.Increase weight with 2,5 per side. Keep building the weight till your heaviest 2. (No singles).Keep the weight steady if needed.

7 Rounds for max weight: 3 Benchpresses (AHAP)9 Toes to bar Rx+ 12 Comp 1518 Wallballs Rx+ 24 Comp 30

(Compare to 17-09-22) Buy-in: 75 Russian Swings Rx 24/16 Rx+ 28/20 Comp 32/24kg 21-18-15-12-9-6-3Cal rowBurpees Cash-out: 75 Russian Swings Rx 24/16 Rx+ 28/20 Comp 32/24kg

(Compare to 16-09-22) 3x 8 min Ladder (3 min rest inbetween) 1-2-3-4-5-4-3-2-1Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 80/55kg 3-6-9-12-15-12-9-6-3Double Unders

(Compare to 15-09-22) 5 rounds for time: 400m Run6 Backsquats (from rack)Rx 60/40 Rx+ 90/65 Comp 120/85kg12 Pushups Rx+ 6 (Ring)dips Comp 3-6 Muscle ups

(Compare to 14-09-22) 20 min AMRAP 1-3 Pullups Comp 57 Boxjumps 24”/20”9 DB push press individual weight (unbroken) NOCompromise

“JUAN CASTRO” Coach Juan Castro meant much more to us than just a coach; he was a source of inspiration, joy, and a true friend. His memory will forever live on in our hearts, and we wish to honor his legacy with a workout that reflects his passion for fitness and the...

With a broken heart we have to inform you that our amazing friend and incredible coach Juan Castro has passed away.  He was a unique human being, kind, compassionate and funny. Always bringing positive energy into a room. Always there for others, helping,...

due to circumstances. We will let you know more later today.

(Compare to 10-09-22) 20 min AMRAP 20 Double Unders Rx+ 30 Comp 4010 Assisted Dips Rx+ Dips Comp Ring Dips5 DB Alt Snatches Rx 17,5/12,5 Rx+ 20/15 Comp 30/22,5kg NOCompromise

(Compare to 09-09-22) 30 min E.M.O.M. (AHAP) Min 1: 2 BenchpressesMin 2: 3 Font Squat(from floor) NOCompromise

(Compare to 08-09-22) For time: 40-30-20 Reps WallballsPullupsBoxjumps 24”/20” NOCompromise

(Compare to 07-09-22) A: Every 3:00 for 6 rounds3 deadlift (increasing weight)Then 6 reps @80% of max weight B: For time (15 min Tc) 2k Row NOCompromise

(Compare to 06-09-22) A: Technique/Skills Clean & Toes to bar B: 12 min Ladder 1 Squat Clean Rx 40/30 Rx+ 50/35 Comp 60/40kg1 Toes to Bar2 Squat Cleans2 Toes to Bar3-34-45…… NOCompromise

(Compare to 05-09-22) For time: 1k Run5 Ropeclimbs Comp Legless21 Shoulder to Overhead 800m Run4 Ropeclimbs Comp Legless15 Shoulder to Overhead 400m Run3 Ropeclimbs Comp Legless9 Shoulder to Overhead Rx 40/30 Rx+ 50/35 Comp 60/40kg NOCompromise

(Compare to 04-09-22) 5 Rounds for time: 10 Burpees Rx+/Comp 15250m Row30 Russian Kettlebell Swings Rx 20/12 Rx+ 28/20 Comp 32/24kg NOCompromise

(Compare to 03-09-22) A: technique then weight (30 min)3-3-3-3-3-3 Hang Muscle Snatch3-3-3-3-3-3 Power Snatch Reset: B: 6X 200M SPRINTRunning clock 60 sec individual rest between sprints. NOCompromise

(Compare to 02-09-22) BACKSQUAT PARTY:In buddy teams each perform 2 Backsquats every 90 seconds Start with Empty barRx go up with steps of 1.1kg (2,5lb) each sideKeep making 2 reps, keep weight steady if needed. Rx+ and Comp go up with 2.5kg (5lb) until 100/70 and...

10 rounds for time Complex: (individual weight) 10 Dumbbell Deadlifts10 DB Benchpress15/13 Cal Ski (or Row) Rx+ 18/15 Comp 20/17 NOCompromise

TEST WEEK Deadlift 30 min AMRAP: 5 Deadlifts*10 Wallballs Rx+ 15 Comp 20 *Every 2 rounds drop 1 rep on DL till you get to 1.**Increase weight each round. NOCompromise

TESTWEEK CLEAN (& JERK) 40 min E.M.O.M. Min 1: 2 Clean (& Jerks)Min 2: 200m Run or 250m Row *Add weight every round. When weight gets heavy, go to 1 rep. Keep adding weight as long as you can keep good technique.**Choose just the Clean or add the Jerk if you...

TEST WEEK BACKSQUAT 7 Rounds for max weight* 5 Backsquats20 Situps Rx+ 10-15 Toes to bar Comp 15 GHD Situps *Round 2: 5 BacksquatsRound 3: 3 BacksquatsRound 4: 3 BacksquatsRound 5-7: 1 Backsquat (You can also choose to do the protocol with Frontsquats or Overhead...

TEST WEEK BENCHPRESS (in a 30min Window) 10-8-6-4-2-1-1-1-1-1* Benchpresses *After each set 3-5 (Strict) Pullups Rx+ 5-7 Comp 10 NOCompromise

5 Rounds for time: 400m Run30 Boxjumpovers 24”/20”20 Russian Twists10 Gorilla Rows AHAP NOCompromise

In buddy-teams; 30 minutes for distance and rounds. Buddy 1: Row for distanceBuddy 2:10 KB Deadlifts R8 KB Cleans R6 KB Snatches R4 KB Thrusters R2 KB (Strict) Presses RRepeat on the Left, then switch to the rower. *If Right and Left takes more than 2 minutes, lower...

5x 3 min AMRAP with 1 min rest between rounds 3 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg4 Knee or Leg Raises Rx+ 5 Toes to bar Comp 6 T2B5 Pushups Rx+ 7 Comp 9 NOCompromise

For form and weight: 9 Rounds; starting a new round every 4 min. 3-3-3-2-2-2-1-1-1 Paused Frontsquats *3-5-7 Strict Pullups after each set NOCompromise

For time: 27- 21 -15 - 9 Cal Bike/Ski54 - 42 - 30 - 18 Wallballs54 - 42 - 30 - 18 Situps 27 Cal Bike Ski54 Wallballs54 Situps 21/42/4215/30/309/18/18 *Comp Situps numbers: 81 - 63 - 45 - 27 NOCompromise

2x 8 min ladder with 3 min rest between* 3 Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 80/55kg3 Burpees over the bar6 Hang Power Cleans6 Burpees over the bar9 HPC9 Burpees…..……. *after the rest, reset and start back at 3/3. NOCompromise

30 min E.M.O.M. Min 1: 8 Benchpresses AHAPMin 2: 12 (Double) KB Lunges AHAPMin 3: 20-30 Double Unders (or rest instead) NOCompromise

35 min of moving Heavy Loads 1 (Legless) Ropeclimb3 Deadlifts AHAP6 Seated DB Presses 3L/3R12m Farmer or Sandbag Bearhug Carry(Optional Deload: 1 min Run/Bike/Ski) NOCompromise

A: Skill training Pullups/Muscle ups B: 20 min AMRAP Nate-ish 1-2 Muscle-up (variations)4 (Strict) Toes to Bar/Rings150m Row NOCompromise

Chipper Madness Buy-in: 1k Run 3 Rounds 60 KB Swings Rx 16/8 Rx+ 20/12 Comp 24/16kg50 Pushups40 Boxjumps 24”/20”30 Burpees Cash-out: 1k Run NOCompromise

10 Rounds for time: Rx 20 Sit-ups Rx+ Tuck-ups Comp V-ups10 Renegade Rows AHAP5 Handstand Pushups (variation) NOCompromise

In Buddy teams: with a 30 min timecap: 15-12-9-6-3(-1)* Buddy 1: Row for distanceBuddy 2: 15 SnatchesBuddy 2: Row for distanceBuddy 1: 15 Snatches Buddy 1: Row for distanceBuddy 2: 12 Snatches….. *Remaining time: find your 1RM Snatch**Use individual weight, increase...

Every 4 min for 7 Rounds: 3 Tempo Backsquats 3-1-X (AHAP)10/8 Cal Bike (Sprint) NOCompromise

30 min Work 5 Benchpresses2x 5 DB Bent over Rows10 Toes to Bar (Comp GHD Situps)15/13 Cal Ski NOCompromise

For time: 1 Mile Run15 Devil Presses1 Mile Row12 Devil Presses1k Run9 Devil Presses1k Row6 Devil Presses NOCompromise

For time: 5 rounds3-4-5 Strict Pullups (comp 3 Muscle ups)25 Double Unders15 Airsquats Into 4 rounds6-8-10 Burpee Pullups200m Run15 Airsquats Into 3 rounds20 Russian KB Swings Rx 20/12 Rx+ 24/16 Comp 28/20kg20 KB Push presses 10L/10R10/8 Cal Bike15 Airsquats...

Technique then weight: A: 5 min E.M.O.M.5 Power Cleans 2 min rest B: 5 min E.M.O.M.4 Power Cleans 2 min rest C: 5 min E.M.O.M.3 Power Cleans 2 min rest D: 5 min E.M.O.M.2 Power Cleans NOCompromise

5 Rounds for time: 5 Frontsquats Rx 60/40 Rx+ 70/50 Comp 90/65kg400m Run NOCompromise

21 min E.M.O.M. Min 1: 1-2 (Legless) RopeclimbsMin 2: 6 Alt Front to Back fatbar strict presses (Individual weight)3: AMRAP Knees to Elbows NOCompromise

For time: 50 Cal Row50 Boxjumpovers 24”/20”50 Deadlifts Rx 60/40 Rx+ 70/50 Comp 80/55kg50 Wallballs50 Pushups Comp 50 Ring dips50 Wallballs50 Deadlifts50 Boxjumpovers50 Cal Row NOCompromise

BACKSQUAT PARTY:Every Minute on the Minute: 2 Backsquats Start with Empty barRx go up with steps of 1.1kg (2,5lb) each sideKeep making 2 reps, keep weight steady if needed. Rx+ and Comp go up with 2.5kg (5lb) until 100/70 and then with steps of 1.1kg. Skip a minute...

30 min E.M.O.M. Min 1: 3 Benchpresses AHAP2: 10/8 Cal Bike3: AMRAP Trapped Situps NOCompromise

21-18-15-12-9-6-3:* *Russian KB Swings*(Double) Double Unders*Alt KB Snatches KB weight:Rx 20/12 Rx+ 24/16 Comp 28/20kg *200m Run after each round NOCompromise

In a 20 min window 5 Ropeclimbs (Comp Legless)5 Clean & JerksRx 45/32,5 Rx+ 50/35 Comp 60/40kg4 Ropeclimbs (Comp Legless)4 Clean & JerksRx 50/35 Rx+ 55/37,5 Comp 70/50kg3 Ropeclimbs (Comp Legless)3 Clean & JerksRx 55/37,5 Rx+ 60/40 Comp 80/55kg2 Ropeclimbs...

10 Rounds: 250m Row10 Burpees over the Rower10 Knee raises / Knees to elbows NOCompromise

Rx 20/15 Rx+ 30/20 Comp 40/30kg barbell: 50 Backsquats400m Row30 Shoulder to Overhead50 Frontsquats400m Row30 Shoulder to Overhead50 wallballs Comp Overhead Squats 20/15kg400m Row30 Shoulder to Overhead NOCompromise

2x 11 min AMRAP with 4 min rest between A:7 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg11 Wallballs 20/14# B:5 Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 80/55kg7 Burpees over the Bar NOCompromise

5 Rounds for time: 400m Run200m Farmers walk (handles/KB/DB, unbroken per Round)20 Cal Row10 Sandbag Ground to Shoulder NOCompromise

21-15-9Benchpress from floor stationRx 40/30 Rx+ 50/35 Comp 60/40kgCal Row 15-12-9PushpressesRx 40/30 Rx+ 50/35 Comp 60/40kgCal Row 12-9-6Strict PressesRx 20/15 Rx+ 30/20 Comp 40/30kgCal Row NOCompromise

E.M.O.M. For 32 min Min 1: 2-4-6-8 Squats Min 2: 10/8 Cal Bike For a Total of 4 cycles (of 8 min), increase weight every cycle.Men Rx 50-60-70-AHAPWomen Rx 35-40-50-AHAPMen Rx+ 60-70-80-AHAPWomen Rx+ 40-50-55-AHAPMen Comp 80-90-100-AHAPWomen Comp 55-65-70-AHAP...

Every 3 min (for 30 min) Lift of choiceDouble unders 2/252/252/252/252/252/252/252/252/252/25 NOCompromise

1-10-1 (Strict) PullupsRx (Body rows/elevated body rows) Boxjumps 24”/20” Comp 30"/24” *After each set200m Run NOCompromise WOD 25-07-23 1-10-1 (Strict) PullupsRx (Body rows/elevated body rows) Boxjumps 24”/20” Comp 30"/24” *After each set200m Run...

10 Rounds for time: 3 Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg10-15 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 32/24kg15/12 Cal Row/Ski NOCompromise

Buy-in: 1k Run Into 5 rounds for time: 10 Knee raises/Toes to Bar Rx+ 15 Comp 202 Ropeclimbs Rx+/Comp Legless Cash-out: 1k Run NOCompromise

20 min AMRAP 5x 5m Shuttle Run3 Pullups Rx+ 4 Comp 57 Wallballs Rx+ 8 Comp 10 NOCompromise

Ladder 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Benchpress Rx 40/25 Rx+ 60/35 Comp 80/50kg After each set:20 Double Unders NOCompromise

A: Skill/Technique into30 min window 5-5-4-4-3-3-2-2-2-2(Squat) Clean *400m run or cardio variant after each set. NOCompromise

40 min E.M.O.M. Min 1: 15/13 ski /bike/or 10/8 Echo BikeMin 2: 7 Burpees + Double KB Snatches or DB Devil PressesMin 3: 7/7 DB/KB Bent over RowsMin 4: Rest NOCompromise

7 rounds for time: 5 Backsquats Rx 60/40 Rx+ 80/55 Comp 100/70kg25 trapped Situps200m Run NOCompromise

Monday Madness Chipper 50/35 Cal Row50 Deadlifts Rx 60/40 Rx+ 70/50 Comp 80/55kg50 Boxjumpovers 24”/20”50 Hand Release Pushups50 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 32/24kg50 (jumping) Pullups50/35 Cal Row NOCompromise

3x 7 min AMRAP (3 min rest between) A: with Rx 20/15 Rx+ 30/20 Comp 40/30kg5 Strict presses7 Frontsquats B: with Rx 30/20 Rx+ 40/30 Comp 50/35kg3 Strict presses6 Frontsquats C : with Rx 40/30 Rx+ 50/35 Comp 60/40kg1 Strict press5 Frontsquats NOCompromise

35 min work: 200m KB Farmers walk (1 stop allowed)4x 5m Yoke walk5 Power Cleans Rx 50/35 Rx+ 60/40 Comp 80/55kg NOCompromise

5 rounds for time: 75 Double Unders7 (strict) Pullups Comp 5 Bar/Ring Muscle ups10 Benchpresses from floor station Rx 40/25 Rx+ 50/30 Comp 70/45kg NOCompromise

BACKSQUAT PARTY:In buddy teams each perform 2 Backsquats every 90 seconds. Start with Empty barRx go up with steps of 1.1kg (2,5lb) each sideKeep making 2 reps, keep weight steady if needed. Rx+ and Comp go up with 2.5kg (5lb) until 100/70 and then with steps of...

A: Every 90sec for 6 Rounds:1/1 turkisch get up (form before weight) B: 20 min E.M.O.M.Min 1: 3 hang power snatch (AHAP unbroken)Min 2: KB goblet hold march "AHAP" (about 40s) NOCompromise

"Cardio madness" 2k row2 ski (or 4k bike)1 mile run(Tc: 30 min) Into 10 min E.M.O.2.M. 2 Deadlifts (AHAP) NOCompromise

“GET YOU IN A STATE” (Birthday Wod Erwin Programmed by Zeb Glover) started from age 38 …every year we are adding 1 rep 51 Handstand Pushups51 Pullups51 DB Lunges (walking)51 Knees to Elbows51 DB Pushpresses51 DB Hang Power Cleans51 Burpees *All DB movements are...

For time: 21-18-15-12-9-6-3 Cal RowHang Power CleansRx 20/15 Rx+ 30/20 Comp 40/30kg NOCompromise

5 Rounds: 400m Run8/8 Kettlebell (seated) Z-press(Individual weight )12 Body rows Rx+ Pullups Comp C2B NOCompromise

5 Rounds:10 Deadlifts Rx 40/30 Rx+ 50/35 Comp 60/40kg20 Double Unders 4 Rounds:8 Deadlifts Rx 60/40 Rx+ 70/50 Comp 80/55kg30 Double Unders 3 Rounds:6 Deadlifts Rx 80/55 Rx+ 90/65 Comp 100/70kg40 Double Unders 2 Rounds:4 Deadlifts Rx 90/65 Rx+ 100/70 Comp 120/85kg50...

40 min Work: 6 Benchpresses (@ BW)12 Russian KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg1 Rope climb Rx+ Legless Comp L-sit200m run NOCompromise

A: 6 min E.M.O.M.1: amrap wallballs2: amrap Tuck-ups Rx+ Knee Raises Comp Toes to Bar 2 min rest B: 6 min E.M.O.M.1: AMRAP Plate Ground to Overhead Rx 5 Rx+ 10/5 Comp 20/15kg)2: AMRAP V-ups Comp Knees to Elbows 2min rest C: 6 min E.M.O.M.1: AMRAP Cal Bike2: AMRAP...

20 min AMRAP 3 Power Snatches Rx 30/20 Rx+ 40/30 Comp 50/35kg5 Burpees over the Bar150m Row NOCompromise

10 Rounds for time: 6 Frontsquats Rx 40/30 Rx+ 50/35 Comp 60/40kg8/8 KB Gorilla Rows Rx 20/12 Rx+ 24/16 Comp 28/20kg10 Hand Release Pushups (or scaled number) NOCompromise

35:00 BUILDING TO A HEAVY 2 REPSOlympic/powerlift of choice 5-4-3-2-2-2-2… [Conditioning variation, choose a lift that gives you hard work, work around 50/60% of capacity and accumulate rounds of 5 reps, with sound technique + 5 Burpees Over the bar....

A: 8 min AMRAPCalorie Row (target 100/70) B: Every 2 min for 10 min5 Push press (AHAP) C: 8 min AMRAPCalorie Ski/Bike D: Every 2 min for 10 min5 Push Jerk (AHAP) NOCompromise

25 min AMRAP 5 Backsquats (Bw or close, Comp bw + 10)5 Boxjumps 30”/24”9/7 Cal Bike(Or 13/11 Cal Row/Ski) NOCompromise

8 SETS (AHAP) 3/3([1 high hang high pull + 1 hang snatch)5/5 Contralateral lunge strict press10 sumo deadlift high pull*200m run NOCompromise

For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Toes to Bar (Rx: trapped sit-ups) or GHD Hand Release Push Up or Deficit Pushups Wallballs 20/14# *10 Double Unders between rounds Rx+ 15 Comp 20 NOCompromise

40 min E.M.O.M. Min 1: 2 Ropeclimbs Rx+ 1 Legless Comp 2 LeglessMin 2: 10 Russian Twists* Rx+ 10/5kg plateComp 12/8kg KBMin 3: 3 Clean & Jerks Rx 40/30 Rx+ 50/35 Comp 70/50kgMin 4: Rest *Focus on actually rotation the torso in stead of just moving the arms to...

10 Rounds for time: 10/7 Cal Bike or Ski5 DB Snatches Left Rx 17,5/12,5 Rx+ 22,5/15 Comp 30/20kg10 DB Bent over rows Left5 DB Snatches Right10 DB Bent over rows Right NOCompromise

Chipper madnessDown & Up* 100 Double Unders80 Situps60 KB Swings Rx 16/8 Rx+ 20/12 Comp 24/16kg40 Boxjumpovers 24”/20”20 Pullups10 (Ring) Dips Comp Muscle ups *Rx: Every 2 min 1 Power Clean 60/40kg*Rx+ Every min 1 Power Clean 70/50kg*Comp Every min 1 Power Clean...

15-12-9-6-3 Overhead Squats (AHAP) 5-4-3-2-1 Benchpresses (AHAP) *12/8 Cal Bike-Ski-Row after each round NOCompromise

35 min of work 200m Run or 400m Bike4 Deadlifts Rx 70/50 Rx+ 100/70 Comp 140/95kg8 weighted Boxsteps (AHAP)16 Situps Comp V-ups NOCompromise

A: 15 min1 Turkish get-up into 5 Windmills L&R B: For time1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pushpresses Rx 40/30 Rx+ 50/35 Comp 70/50kgBurpees over the Bar NOCompromise

5 rounds for form then weight: 3 Paused Backsquats 2-1-X10 Leg Raises Rx+ 10 Toes to Bar Comp 156 normal Backsquats 3 min rest *use same weight for both squats NOCompromise

In buddy teams; Relay style 2x 15min AMRAP (3 min rest between) 150m Row sprint10 Wallballs10 (jumping) Pullups5 Double KB Cleans Rx 2x 20/12 Rx+ 2x 24/16 Comp 2x 32/24kg NOCompromise

7 Rounds for time: 5 Benchpresses (as close as possible to BW, Comp 100/60kg)25 Double Unders5 Hang Squat Snatches Rx 20/15 Rx+ 40/30 Comp 60/40kg NOCompromise

35 min work 2 (Legless) Ropeclimbs4 (Fatbar) Deadlifts Rx 100/70 Rx+ 120/85 Comp 140/95kg200m KB Suitcase carry (1 stop allowed)16/12 Cal Bike (or 200m Run) NOCompromise

A: 10 min AMRAP3 Pullups Rx+ 5 Comp 5 C2B5 Burpees Comp 7 3 min Rest B: 10 min AMRAP5 Boxjumps 24”/20”7 Pushpresses Rx 20/15 Rx+ 30/20 Comp 40/30kg NOCompromise

400m Run21 Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 70/50kg400m Run15 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 80/55kg400m Run9 Hang Power Cleans Rx 60/40 Rx+ 80/55 Comp 90/65kg400m Run3 Hang Power Cleans AHAP unbroken NOCompromise

In buddy teams 1 starts at B then A (x2)1 starts at A then B (x2) A: 6 min E.M.O.M.10 Airsquats Rx+ 15 Comp 20Remaining time = Cal Row/Ski 1 min reset B: 6 min E.M.O.M.6 Backsquats (BW or close to)Remaining time = Cal Row/Ski NOCompromise

25 min AMRAPKB Complex (individual weight) 5/5 Rows5/5 Swings5/5 Snatches5/5 Cossack Squats5/5 Half Kneeling Chops5/5 Single Arm Thrusters NOCompromise

Buddy team Grace (synchro) 30 Clean & Jerks for time* Rx 30/20 Rx+ 40/30 Comp 60/40kg *Every time you break: 200m Run NOCompromise

“Nate” 20 min AMRAP 2 Muscle ups (or transitions)4 Handstand Pushups (Pushups)8 KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg NOCompromise

For time: 1k Row30 Backsquats Rx 40/30 Rx+ 50/35 Comp as close to BW as possible750m Row20 Backsquats500m Row10 Backsquats250m Row NOCompromise

21-15-9 Double Dumbbell Pushpresses Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kgPullups Comp C2B NOCompromise

20 min AMRAP 5 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 90/65kg10 Burpee Boxjumps 24”/20”10/7 Cal Bike or Ski NOCompromise

40 min E.M.O.M. Min 1: 5 Benchpresses from floor stationMin 2: 10 HipthrustersMin 3: 10 Knee Raises Comp Knees to ElbowsMin 4: rest NOCompromise

“Snatching Nancy” 5 Rounds for Time: 400m Run15 Power Snatches Rx 20/15 Rx+ 30/20 Comp 40/30kg (Squat Snatch) NOCompromise

Monday Madness ChipperDown & Up 100 Lunges80 Situps60 Wallballs40 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg20 Handstand Pushups (option: Pushups)1000m Row5 Muscle ups* Rx/Rx+ MU transitions NOCompromise

5 Rounds for max effort weight: 20/16 Cal Bike (Sprint)15 Toes to Bar10 Bent over Rows L&R2x 10m Bearhug/Yoke Walk NOCompromise

35 min of work: 2 Ropeclimbs5 Strict Presses Rx 30/20 Rx+ 40/30 Comp 60/40kg5 Tireflips30 Double Unders Rx+ 40 Comp 60 NOCompromise

For form and weight: 5-5-5-5-3-3-3-3-3 Box Frontsquats NOCompromise

Every 4 minutes for 7 Rounds: 20/16 Cal Row10 Russian Twists Rx/Rx+ 16/8 Comp 20/12kg10 KB Windmills 5L/5R Rx 16/8 Rx+ 20/12 Comp 24/16kg2 Power Cleans AHAP NOCompromise

30 min AMRAP (Goal: deload, monostructural, low impact) 5 Burpees10 Boxjumps15 KB Swings Rx 16/8 Rx+ 20/12 Comp 24/16kg200m jog *No need to deload? Do weighted boxsteps and 200m Suitcase carry instead. NOCompromise

10-8-6-4-2-2-2-2-2-2*Deadlift *After each set 20 trapped Situps Comp GHD Situps NOCompromise

"Murph"1600m run100 pull ups200 push ups300 airsquats1600m run*the reps can be partitioned (for example in rounds Cindy 5pu/10pu/15 airsquats. You can add a 20# vest! 020 advice:only add the vest when you have done murph before and if you are able to do the wod within...

We’re Closed! No WOD today. Do a 3k Run or take a rest/recovery day. See you all tomorrow for Murph!! NOCompromise

“Murph prep day” A: 5 min Cardio Warm-up B: 10 min mobility & Activation C: 4x 400m Run (@ 70%) with 90sec rest between. (13 min Tc) D: Every 2 min for 14 minutes(Olympic) Lift of Choice5-3-3-2-2-2-2 *If you are not doing Murph on Monday: go as fast as possible on...

21-18-15-12-9-6-3 Benchpress from floor stationCal Row/SkiBarbell Bent over Row Barbell weight: Rx 40/30 Rx+ 50/35 Comp 70/50kg NOCompromise

30 min E.M.O.M. Min 1: 6 Toes to Bar Rx+ 8 Comp 10Min 2: 5 Backsquats AHAPMin 3: 8/6 Cal Bike Rx+ 10/8Comp 12/10 NOCompromise

Ladder for time: 1 Ropeclimb1 Clean Rx 60/40 Rx+ 70/50 Comp 90/65kg10 Double Unders2/2/203/3/304/4/405/5/504/4/403/3/302/2/201/1/10 NOCompromise

10 Rounds for time: 6x 5m Shuttle Run8 Boxjumps 24”/20”12 DB Hang Snatches 6R/6LRx 17,5/12,5 Rx+ 22,5/15 Comp 30/20kg NOCompromise

23 min AMRAP 5 Frontsquats Rx 30/20 Rx+ 40/30 Comp 60/40kg5 Burpees over the bar10/7 Cal Row NOCompromise

35 min of work: 5 Fatbar Deadlifts AHAP15 Cal Row5 (Ring) Dips Comp Muscle ups15 Trapped Situps Comp GHD NOCompromise

7 Rounds for time (25 min TC) 20 Airsquats Rx+ 30 Comp 40200m Sprint1 Ropeclimb Rx+ Legless Comp L-sit *Remaining time: 1 - 1 - 1 - 1 - 1 Clean & Jerk (any variation). NOCompromise

25 min Double KB complex LadderMen Start Rx 2x 12kg Comp 2x 20kgWomen start Rx 2x 8kg Comp 2x 12kg.After each successfull complex, go up in weight. 8 Double KB Swings6 Double KB Hang Cleans4 Double KB Push Pressesafter each set18/15 Cal Ski/Row or 12/9 Cal Bike...

Buy-in: 1 Mile Run 10 Rounds3 Strict (weighted) Pullups Rx+ 4 Comp 510 (Weighted) Boxsteps (1 DB individual weight) Cash-out: 1 Mile Run NOCompromise

3 Rounds for Time: 100/70 Cal Ski or 70/50 Cal Bike20 Backsquats @ Rx 50/35 Rx+ 70/50 Comp 90/65 or 20 Frontsquats @ Rx 30/20 Rx+ 50/35 Comp 70/50kg NOCompromise

TABATA Tuesdays 8 Cycles: 20sec work 10sec rest*complete a full Tabata before going to the next station. 1: Benchpress Rx 20/15 Rx+ 30/20 Comp 40/30kg2: Dumbbell Bent over Row3: Situps Rx+ Knee/Leg Raises Comp Toes to Bar4: Boxjumpovers 24”/20” NOCompromise

30 min E.M.O.M. Min 1: 1-1-1 Snatch*Min 2: 20 Double Unders Rx+ 30 Comp 40Min 3: Rest *Start with empty bar. Increase weight each lift.Comp increase 2,5kg, Rx/Rx+ follow your own build up. Keep the weight steady at some point. NOCompromise

“Murph prep” CINDY 20 min AMRAP 5 Pullups10 Pushups15 Airsquats Rx & Rx+ (individually) scaled reps; the goal is to be able to keep moving. Example: Rx: 3 Pullups6 Pushups9 Airsquats Rx+: 4 Pullups8 Pushups12 Airsquats NOCompromise

"Chipper" 50 Cal Row50 Boxjumpovers 24”/20”50 Alt Dumbbell Snatches Rx 20/15 Rx+ 25/17,5 Comp 30/20kg50 Knees to elbow (or knee raises)50 Alt DB Snatches50 Boxjumpovers50 cal Row NOCompromise

8 Rounds “AHAP” in a 35 min window.Single arm KB Complex Left & Right.Rest as needed between rounds and build up weights in the 35 minutes. 5 Cleans5 Bent over Rows5 One arm Swings5 Thrusters *1 unbroken cycle on the Left + 1 unbroken cycle on the right = 1 Round....

30 min E.M.O.M. Min 1: 1 Ropeclimb Rx+ 1 Legless Comp 2 LLMin 2: 6 Benchpresses (as close to BW as possible)Min 3: AMCAL Bike/Ski NOCompromise

For time: 1k Row21 Hang Power Clean & Press21 V-ups Rx+/Comp Toes to Bar or GHD500m Row15 Hang Power Clean & Press15 V-ups Rx+/Comp Toes to Bar or GHD250m Row9 Hang Power Clean & Press9 V-ups Rx+/Comp Toes to Bar or GHD Weights: Rx 30/20 Rx+ 40/30 Comp...

20 min AMRAP 5 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg5 Burpees over the Bar25 Single or Double Unders NOCompromise

10 Rounds for Time: 5 Backsquats or 15 Boxjumps*3-5 Strict Pullups Comp 3 Bar/Ring Muscle ups15 KB Swings Rx 20/12 Rx+ 28/20 Comp 32/24kg Backsquat weight: Rx 60/40 Rx+ 80/55 Comp 100/70kg *Choice between deloading the system after a week of heavy barbell work,...

30 min E.M.O.M. Min 1: 5 reps Lift of ChoiceMin 2: AMRAP (Cal) on Cardio of ChoiceMin 3: Rest NOCompromise

“Strongman Saturdays” 30 min of Work 2 Ropeclimbs (individual variation)4 Tire Flips200m (unbroken) carry*4 Dips Comp Muscle ups *Any material/style goes: farmer, bearhug…etc. Go heavy, but unbroken. NOCompromise

Wednesday Chipper Madness 50 Deadlifts40 Boxjumps 24”/20” Comp 30”/24”30 Russian KB Swings20 (Strict) Handstand Pushups*10 Cleans *Rx: Handrelease Pushups or Box-assisted Handstand Pushups Barbell Weight: Rx 60/40 Rx+ 80/55 Comp 100/70kg NOCompromise

5 Rounds for time: 400m Run15 Push Jerks Rx 30/20 Rx+ 40/30 Comp 50/35kg10 Toes to Bar Comp 20 NOCompromise

A: “Annie”50-40-30-20-10 Double UndersSitups 5 min Rest B: “Fran” 21-15-9 Thrusters Rx 20/15 Rx+ 30/20 Comp 43/30kgPullups 5 min Rest C: 10 min E.M.O.M. 5 Benchpresses NOCompromise

KB or DBRx 20/15 Rx+ 25/17,5 Comp 30/20kg 50 Alt Snatches50/35 Cal Ski/Row (40/28 bike)40 Alt Snatches40/28 Cal (30/20 bike)30 Snatches30/20 Cal (20/15 bike)20 Snatches20/15 Cal (10/7 bike )10 Snatches10/7 Cal (5/3 cal bike) NOCompromise

HYROX“Physical Fitness Test” 10:00 - 12:00 Come to the box and join in! 💪🏼 (No regular classes today) NOCompromise

A: 21-15-9 Double Unders x2Kettlebell Swings Rx 24/16 Rx+ 28/20 Comp 32/24kg 5 min Rest B: 21-15-9 Deadlifts Rx 80/55 Rx+ 90/65 Comp 100/70kgBoxjumps 24”/20” NOCompromise

The box is closed today. Do a 5k run for time….. or just relax and enjoy the festivities. See you all tomorrow 💪🏼 NOCompromise

5 Rounds For time: 10 Double DB Benchpresses (individual weight for an unbroken set)15 Situps Rx+/ Comp Toes to Bar20/17 Cal Ski or 15/13 Cal Bike NOCompromise

For time and weight: Backsquat 1-10400m runBacksquat 1-20400m runBacksquat 1-25400m runBacksquat 1-20400m runBacksquat 1-10400m run NOCompromise

With a running clock: A: “Randy” 75 Power Snatches 75/55# (35/25kg) 3 min Rest B: 30 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 100/70kg 3 min Rest C: 1 Mile Run NOCompromise

“TABATA TIME” 8 Rounds: 20s of work /10s of Rest BikeSkiRowDouble Unders *After each TABATA:4 min for 1 Heavy lift of choice NOCompromise

“TABATA TIME” 8 Rounds: 20s of work /10s of Rest BikeSkiRowDouble Unders *After each TABATA:4 min for 1 Heavy lift of choice NOCompromise

30 min of Work: 1 Ropeclimb2x 3 Turkish Getups (Turkish Getup in upright position followed by 5 Pushpresses before going back down).3 Muscle ups200m Run NOCompromise

3x 8 min (with 3 min rest between) A: 5 Hang Power Cleans10 KB Swings Rx 16/8 Rx+ 20/12 Comp 24/16kg B: 5 Hang Power Cleans15 Situps or V-ups C: 5 Hang Power Cleans7 Burpees HPC weights: Rx 40/30 Rx+ 50/35 Comp 60/40kg

4 Rounds for time: 500m Row30 Boxjumps 24”/20”25 Pullups20 Benchpresses Rx 60/35 Rx+ 70/40 Comp 80/50kg NOCompromise

Rx 1 Round every 2 min for 30 minutes. 5 Backsquats as close as possible to BW. Comp 100 BW Backsquats for time. NOCompromise

20 Rounds 4 Strict Presses Rx 30/20 Rx+ 50/35 Comp HSPU’s8 Toes to Bar15/13 Cal Row or 15/13 Cal Ski or 12/10 Cal Bike NOCompromise

For time in Bunny-teams 🐰🐰 A: As a Bunny-team together 10 rounds200m KB carry and Wallegg carry 2x24/16 Rx+ 2x28/20 Comp 2x32/24kg2 (Eggless) Ropeclimbs B: 150 Walleggs 20/14#Split reps C: 10 Rounds, each Bunny do all the reps10 Box Bunnyhop overs (with wallball)5...

Closed today! Rest, recover, eat and spend some time with loved ones. See you all tomorrow for our special Easter WOD 💪🏼

“TABATA THIS” 1: Cal bike2: KB Lunge Steps Rx 12/8 Rx+ 20/12 Comp 24/16kg3: BodyRows Rx+/Comp Pullups4: KB Cleans AHAP NOCompromise

21-15-9Muscle Snatches Rx 20/15 Rx+ 30/20 Comp 40/30kgTrapped Situps Rx+ Leg Raises Comp Toes to Bar 18-12-6Power Snatches Rx 30/20 Rx+ 40/30 Comp 50/35kgTrapped Situps Rx+ Leg Raises Comp Toes to Bar 15-9-3(Squat) Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kgTrapped...

150 Double Unders100 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 36/28kg50 Boxjumpovers 24”/20”100 Double Unders50 Russian KB Swings25 Boxjumpovers10 (Jumping) Bar/Ring Muscle ups NOCompromise

30 min E.M.O.M. Min 1: 200m RunMin 2: 5 Benchpresses Rx 60/35 Rx+ 80/50 Comp 100/65kgMin 3: 2x 5 DB/KB Bent over Rows (AHAP) NOCompromise

10 Rounds: 5 Backsquats Rx 60/40 Rx+ 100/70 Comp 120/85kg15 Cal Ski/Row NOCompromise

“Monday Chipper Madness” For time: 50 Burpees to Target50 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg40 Burpees to Target40 Hang Power Cleans Rx 30/20 Rx+ 50/35 Comp 60/40kg30 Burpees to Target30 Shoulder to Overhead Rx 20/15 Rx+ 30/20 Comp 40/30kg1 Mile Run (or 2k Row)...

10 Rounds for time: 20/15 Cal Bike10 Alt KB Strict Presses (From double KB front rack hold)1 Ropeclimb NOCompromise

“Deadlift Party” E.M.O.M. 2 DeadliftsIncrease 2,5kg each side as long as possible. Keep the weight steady if needed. NOCompromise

32 min E.M.O.M. Each station 4 min.1 min work/1 min rest/1 min work/1 min rest.Then proceed to the next station. A: Hang Power Snatches Rx 20/15 Rx+ 30/20 Comp 40/30kgB: BikeC: (Ring) Dips Comp Muscle upsD: SkiE: Bodyrows Rx+/Comp PullupsF: Situps Rx+ V-ups Comp GHD...

5 Rounds for time: 400m Run20 Devil Presses (individual weight)* *aim for 2 sets of 10 reps NOCompromise

21-18-15-12-9-6-3 Cal Row/SkiKnees to ElbowsHang Power Cleans Rx 30/20 Rx+ 40/30 Comp 50/35kg NOCompromise

25 min AMRAP 3 Benchpresses (@ BW)5 (Strict) Pullups7 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 32/24kg NOCompromise

For time: 50 Cal Row50 Boxjumpovers 24”/20”50 Pushpresses Rx 20/15 Rx+ 30/20 Comp 40/30kg50 Front/Back rack/ OH Lunge step (same weight as Pushpress) Into:“Grace”30 Clean & Jerks for time Rx 30/20 Rx+ 50/35 Comp 60/40kg NOCompromise

7 Rounds 200m Sprint200m Farmers Walk (unbroken w 2 KB’s/DB’s AHAP)3 Strict Pullups Rx+ 5 Strict Comp Pullup complex* *3 Weighted 20/15kg into 5 strict into 7 kipping pullups NOCompromise

Backsquat Ladder 1-2-3-4-5-4-3-2-1 Rx 60/40 Rx+ 100/70 Comp 140/95kg After each set: 1 Ropeclimb (Rx+ Legless Comp L-sit) NOCompromise

30 min E.M.O.M. 3 Power Cleans Rx 40/30 Rx+ 70/50 Comp 90/6510 Pushups (scale reps down in steps of 2 when needed) NOCompromise

A: 12 min AMRAP30 Single/Double Unders15 Hang Power Snatches Rx 30/20 Rx+ 35/25 Comp 40/30kg B: 6 min Mobility/Stretching 12 min AMRAP30 Single/Double Unders5 Hang Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg NOCompromise

“Triple Cardio” 1 Mile Run2k Row4k Bike (Rx & Rx+ partition as needed.) NOCompromise

For Time: 30 Deadlifts Rx 30/20 Rx+ 40/30 Comp 60/40kg15 Boxjumps 24”/20”25 Deadlifts Rx 40/30 Rx+ 50/35 Comp 70/50kg15 Boxjumps20 Deadlifts Rx 50/35 Rx+ 60/40 Comp 80/55kg15 Boxjumps15 Deadlifts Rx 60/40 Rx+ 70/50 Comp 100/70kg15 Boxjumps10 Deadlifts Rx 70/50 Rx+...

A: “Death by” (20 min)Row/Ski/Bike (5 min Rest) B: 20 min E.M.O.M. 3 Backsquats (at a set weight. Try to aim for at least Bodyweight.) NOCompromise

7 Rounds for Time: 50 Double Unders15 Burpees5 Benchpresses Rx 60/35 Rx+ 80/50 Comp 110/70kg NOCompromise

For time: 50 Cal Row5 Ropeclimbs Rx+/Comp Legless5 Squat Cleans Rx 60/40 Rx+ 80/55 Comp 100/70kg 40/4/430/3/320/2/210/1/1 NOCompromise

3x 7 min AMRAP (3 min rest inbetween) *Individual weight**The round must be unbroken A:(With 2 Dumbbells)4x 5m Dumbbell Farmer Walk10 Dumbbell deadlifts B:(1 Dumbbell AHAP )5 Dumbbell Box steps10 Dumbbell Russian Swings C:With 2 Dumbbells (same as A)10 (5/5) Gorilla...

“Nancy” 5 Rounds for time: 400m Run15 Overhead Squats Rx 20/15 Rx+ 30/20 Comp 42/30kg NOCompromise

For time 1-2-3-4-5 BodyRow Rx+ Strict Pullup Comp Strict C2BStrict Press Rx 30/20 Rx+ 40/30 Comp 60/40kg Then 50/35 Cal Bike or 75/53 Cal Ski into6-7-8-9-10 Bodyrows Rx+ Pullups Comp C2BPushpresses Rx 30/20 Rx+ 40/30 Comp 60/40kg Then 50/35 Cal Bike or 75/53 Cal Ski...

For time: (Rx 2 Rounds of half) 2k Row50 Bulgarian Split Squats 25/25 Rx+ Shrimp Squats Comp Alt Pistols30 Hang Power Cleans Rx 50/35 Rx+ 70/50 Comp 100/70kg NOCompromise

Lift of Choice: 5-5-54-4-43-3-3-3-3… NOCompromise

with a running clock individual timing A: Fran21-15-9Thrusters Rx 20/15 Rx+ 30/20 Comp 42/30kgBody rows Rx+ (jumping) Pullups Comp Pullups B: 5 min active recovery bike/row/ski C: 21-15-9Kettlebell swingsRx 20/12 Rx+ 28/20 Comp 32/24kgBoxjumps 24”/20” D: 5 min...

For time: 50-40-30-20-10 Double UndersSitups Rx+ Knees to Elbows Comp GHDAlt DB Snatches Rx 15/12,5 Rx+ 25/17,5 Comp 30/22,5kg NOCompromise

For time: 1-2-3-4-5-6-7-8-9-10 Benchpress (as close as possible to BW)Deadlift (1.5x BW)Triple Cal Row/Ski NOCompromise

10 Rounds for Time: 1 Power Clean Rx 50/35 Rx+ 80/55 Comp 100/70kg10 Over the Boxjumps 24”/20”15 Wallballs 20/14# NOCompromise

30 min of work: 1 Ropeclimb5 Frontsquats (from the rack) Rx 50/35 Rx+ 70/50 Comp 90/65kg200m Sandbag/KB/DB Carry “AHAP” NOCompromise

Open 23.3 Starting with a 6 min timecap: 5 Wallwalks50 Double Unders15 Snatches (weight 1)5 Wallwalks50 Double Unders12 Snatches (weight 2) *if completed before the 6 min timecap, add 3 min to the timecap and complete: 20 (strict) Handstand Pushups50 Double Unders9...

For time: 1k Run5 rounds Cindy800m Run4 rounds Cindy600m Run3 rounds Cindy400m Run2 rounds Cindy200m Run1 round Cindy *Cindy = 5 Pullups, 10 Pushups, 15 Airsquats. NOCompromise

A: 3 Rounds10 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg20 Situps (3 min rest) B: 3 Rounds8 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg15/13 Cal row Rx+ 18/15 Comp 20/17 (3 min rest) C: 3 Rounds6 Deadlifts Rx 70/50 Rx+ 100/70 Comp 120/75kg20 knee raises Rx+ Knees to...

1-2-3-4-5-4-3-2-1 Ropeclimbs (variation)Hand Pushups (variation)Backsquats Rx 60/40 Rx+ 80/55 Comp 100/70kg NOCompromise

8 Rounds for max Weight 6 Chair Squats8 Double DB Benchpresses12/10 Cal Bike or 15/13 Cal Ski NOCompromise

10 Rounds for Time: 6 Muscle/Power Snatches Rx 40/30 Rx+ 50/35 Comp 60/40kg12 Russian KB Swings Rx 24/16 Rx+ 28/20 Comp 40/32kg NOCompromise

A: 7 min AMRAP5 Backsquats(Rx 40/30 Rx+ 50/35 Comp 80/55kg)10 Russian KB Swings B: 3 min:1-1-1-1-1 Benchpress C: 6 min AMRAP4 Backsquats8 Russian KB swings D: 3 min:1-1-1-1 Benchpress E: 5 min AMRAP3 Backsquats6 Russian KB swings F: 3 min1-1-1 Benchpress...

30 min E.M.O.M. Min 1: 3 Fatbar Hang Power Cleans Rx 40/30 Rx+ 60/40 Comp 90/65kgMin 2: 3 Strict (weighted) Pullups Rx+ 4 Comp 5Min 3: 15/13 Cal Row Rx+ 18/15 Comp 20/17 NOCompromise

30 min of Work 1 Ropeclimb5 Frontsquats (from the rack)200m Run NOCompromise

For time: A: 21-15-9 (8 min TC) Cal Bike/Ski DB Boxsteps(2 DB’s: Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kg) 3 min Rest B: 21-15-9 (8 min TC) Cal Bike/Ski Burpee Boxjumps 24”/20” 3 min Rest C: 21-15-9 (8 min TC) Cal Bike/Ski Boxjumps 24”/20”...

DEADLIFT PARTYin buddy teams E.M.O.M. 2 Deadlifts Starting weight: Rx 40/30 Rx+ 50/35 Comp 60/40.Increase 5kg (2.5 per side) each minute. Stop increasing when needed.NO fail. NOCompromise

CrossFit Games Open 23.1 (Compare to Open 14.4) 14 min AMRAP:*Rx: 2 rounds of half the reps.**Rx/Rx+ +6 min time. 60 Cal Row50 Toes to Bar40 Wallballs 20/14# (9/6kg)30 Cleans Rx 40/30 Rx+ 50/35 Comp 62/43kg20 Ring Muscle ups NOCompromise

Chipper Sunday For time: 50 Cal Ski50 DB Boxsteps50 Cal Bike50 DB Snatches50 Cal Row50 Frontsquats or Overhead squats Rx 20/15 Rx+ 30/20 Comp 40/30kg DB Weights: Rx 20/15 Rx+ 25/17,5 Comp 30/20kg NOCompromise

7 rounds for time: 400m Run20 Russian KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg3 (jumping) Bar/Ring Muscle ups NOCompromise

BACKSQUAT PARTY:In buddy teams each perform 2 Backsquats every minute. Start with Empty barRx go up with steps of 1.1kg (2,5lb) each sideKeep making 2 reps, keep weight steady if needed. Rx+ and Comp go up with 2.5kg (5lb) until 100/70 and then with steps of 1.1kg....

21-18-15-12-9-6-3 Cal RowBenchpress Rx 40/30 Rx+ 60/40 Comp 80/55kg NOCompromise

10 Rounds for time: 1 Ropeclimb Rx+ Legless Comp L-sit5 Power Cleans Rx 50/35 Rx+ 60/40 Comp 80/55kg11/9 Cal Ski or 9/7 Cal Bike Rx+ 15/13 Ski or 12/10 Bike Comp 18/15 Ski or 14/12 Bike NOCompromise

2x 12 min AMRAP (with 6 min mobility inbetween) 3 (Jumping) Pullups Rx+ 4 Comp 5 C2B7 Wallballs Rx+/Comp 109 Trapped Situps Rx+/Comp 15 NOCompromise

A: 20 min AMRAP 5 Burpee Boxjumps 24”/20”10 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg30 Single/ Double Unders B: 1 Mile Run for time (or not) NOCompromise

(Olympic lift of choice) 5-5-5-54-4-4-43-3-3-32-2-2-21-1-1-1 add cardio every 2 sets or not12/10 cal Bike15/13 cal Row/Ski NOCompromise

21 Backsquats Rx 30/20 Rx+ 40/30 Comp 60/40kg400m Run15 Backsquats Rx 40/30 Rx+ 60/40 Comp 80/55kg400m Run9 Backsquats Rx 50/35 Rx+ 80/55 Comp 100/70kg400m Run6 Backsquats Rx 60/40 Rx+ 90/65 Comp 120/85kg400m Run3 Backsquats Rx 70/50 Rx+ 100/70 Comp 140/95kg...

32 min E.M.O.M. Min 1: 15 Kettlebell Swings Rx 20/12 Rx+ 24/16 Comp 28/20kgMin 2: “AMRAP” Knees to ElbowsMin 3: 5 -7 Ring dips Comp 3 Muscle upsMin 4: “AMCAL” Row/Bike/Ski NOCompromise

25 min Up & Down ladder 1-2-3-4-5-4-3-2-1 Pullups (Comp Chest to Bar)Pushpresses Rx 40/30 Rx+ 60/40 Comp AHAP After each set 150m Row/Ski NOCompromise

A: 12 min AMRAP3 Toes to Bar Rx+ 5 Comp 85 Frontsquats Rx+ 7 Comp 1015 Double Unders Rx+ 24 Comp 36 B: 6 min Mobility C: 12 min AMRAP Frontsquat weight: Rx 30/20 Rx+ 40/30 Comp 50/35kg NOCompromise

For time: 10 Dumbell Snatches15 Burpee Boxjumps 24”/20”20 DB Snatches15 Burpee Boxjumps30/1540/1550/15 DB Weights: Rx 15/12,5 Rx+ 20/15 Comp 25/17,5kg NOCompromise