August 24th, 2023
“Crossfit 40”
40 Cal Bike
Time Cap: 4 Minutes
“Snake Oil” COVE Edition
21-15-9:
Power Snatch
Pull-ups
Bike Calories*
* Women: 15-12-9 Calories
Time Cap: 16 Minutes
FX: 75/55, Bendover Row
RX: 75/55
RX+: 95/65, C2B, ECHO
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August 23rd, 2023
Push Jerk
Every 90 sec for 9 Rounds
1 X 5 @ 60% 1RM
1 X 5 @ 65% 1RM
1 X 5 @ 70% 1RM
*From the Ground
“Clawfoot”
AMRAP 15:
7 Toes to Bar
5 DB Thrusters
30 DU (45 SU)
FX: 35s/25s, Leg Raises
RX: 50s/35s
RX+: 50s/35s
August 22nd, 2023
Barbell Cycling
Every 90 seconds for 5 sets:
5 Power Cleans
“Secret Formula”
4 Rounds x AMRAP 4:
20 Burpees Over Rower
500/400 Meter Row
Max Power Cleans
Rest 4 Minutes Between Rounds
FX: 95/65
RX: 115/85
RX+: 135/95
August 21st, 2023
Front Squat
Every 2 min for 7 sets:
3 Front Squats ~ 80% RM
3 Second Pause at the Bottom
Same Weight Across
“Most Dope”
10 Rounds For Time:
10-1 Front Squats
1 Rope Climb
Time Cap: 15 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
August 19th, 2023
“Team Mr. Joshua”
[TEAMS OF 3]
5 Rounds For Time:
400 Meter Run (Together)
30 Synchro AbMat Sit-ups
30 Deadlifts
Time Cap: 20 Minutes
FX: 185/125
RX: 225/155
RX+: 250/175
August 18th, 2023
Squat Clean
Every 2 min x 9 Rounds:
1 x 5 @ 60% 1RM
1 x 5 @ 65% 1RM
1 x 5 @ 70% 1RM
“Evergreen”
AMRAP 12:
15 Wallballs
1-2-3.. Burpee Pull-ups
FX: 14/10, Burpee Pull-ups
RX: 20/14, Strict C2B
RX+:20,14, BMU
August 17th, 2023
Bench Press
10 Rep Max
“Brick & Mortar”
On the 3:00 x 7 Rounds:
500/400 Meter Row
12 Toes to Bar
FX: Leg Raises
RX: As Written
August 16th, 2023
Part One:
Score Rounds and Reps
AMRAP 20:
8 Single Dumbbell Box Step-ups
10 Dumbbell Snatches
12/10 Calorie Bike
FX: 35/25, 20/18
RX: 50/35; 24/20
RX+: 50/35, 24/20, ECHO
Part 2:
Durante Core
5 rounds-
10 Hollow Rocks
10 V-Ups
10 Tuck ups
10 second Hollow Hold
August 15th, 2023
“Well Rounded”
10 Rounds For Time:
3 Clean and Jerks
200 Meter Run
1 Round of “Cindy”
Time Cap: 27 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
August 12th, 2023
“Maple Syrup”
[TEAMS OF 3]
AMRAP 25:
60 Calorie Bike
45 Burpee Box Jumps
30 Power Snatches
————————————
3 Men: 60 Calories
2 Men, 1 Woman: 55 Calories
2 Women, 1 Woman: 50 Calories
3 Women: 45 Calories
————————————
FX: 20/18; 75/55
RX: 24/20, 95/65
RX+: 24/20, 115/85