CROSSFIT 259
WORKOUT OF THE DAY
3.29.24
Every 4 mins (4 sets, each for time) 10 Hang Power Cleans (155/105) 15 Strict HSPUs 10 Hang Power Cleans (155/105)
3.28.24
(Teams of 2) For Time M/M- 4000m Row F/F- 3400m Row M/F- 3600m Row *one partner rows at a time, switch as desired.
3.27.24
For Time 5-4-3-2-1-2-3-4-5 Wall Walks *100′ DB Farmer Carry (70s/50s) after each set.
3.26.24
10 min AMRAP 3-6-9-12-15… Burpee Pull-up Box Jump Over (30″/24″) *cont. in this manner, adding 3 reps each subsequent round.
3.25.24
3 Rounds 27 Air Squats 21 GHDSUs (or V-ups) 15 Deficit Push-ups (4″/2″) -rest 3 mins- 3 Rounds 27 Air Squats 21 T2B 15 Push-ups
3.21.24
12 min AMRAP 25′ DB Walking Lunge (50/35) 50 DUs 25′ DB Walking Lunge (50/35) 15/12 Cal Bike
3.20.24
3 Sets (each for time) 15/12 Cal Row 15 S2OH (95/65) 20 T2B 15 S2OH (95/65) 15/12 Cal Row -rest 1:1 between each set-
3.15.24
All for time: 5 rounds of:10 thrusters, weight 110 chest-to-bar pull-upsRest 1 minute, then:5 rounds of:7 thrusters, weight 27 bar muscle-ups Time cap: 15 minutes
3.13.24
For Time 30-24-18-12-6 Cal Bike (24-20-14-10-5 female cals) DB Bench Press (50s/35s)
3.11.24
5 Sets (:40 on/:20 off for 20 mins) Min 1) Max Walking Lunges Min 2) Max Box Jump Overs (24″/20″) Min 3) Max V-ups Min
3.8.24
CrossFit Games Open 24.2 As many rounds and reps as possible in 20 minutes of:300-meter row*10 deadlifts50 double-unders F: 125lbM: 185lb *Each row counts as
3.6.24
6 min EMOM Odds: 15 Wall Balls (20/14) Evens: 12/10 Cal Bike -rest 2 min- 6 min EMOM Odds: 10 Thrusters (95/65) Evens: 12/10 Cal
3.1.24
CrossFit Games Open 24.1 For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm
2.28.24
2 Sets (each for time) 27-21-15 (21-16-12 for women) Cal Row Push-ups -rest 1:1 between sets- *female reps apply only to the cals
2.27.24
Every 5 mins (3 sets) 10 T2B 10 Burpee Broad Jump (4’/3′) 10 T2B 10 Burpee Broad Jump (4’/3′) 10 T2B *score time each set
2.26.24
4 Rounds (each for time) 15/12 Cal Bike 10 Deadlifts (155/105) 5 Strict HSPUs -rest 1:1 between rounds-
2.23.24
CrossFit Games Open 15.5 For Time:27 Calorie Row27 Thrusters, 95# / 65#21 Calorie Row21 Thrusters, 95# / 65#15 Calorie Row15 Thrusters, 95# / 65#9 Calorie
2.22.24
Flight Simulator For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs *each set of DUs must be unbroken. If you trip, restart that set, not the entire workout.
2.21.24
16 min AMRAP 14 Alternating Hang DB Clean & Jerk (50/35) 12 Burpee over DB 10 T2B
2.19.24
5 Sets (each for reps) 2 min AMRAP 300/250m Row Max BMUs (or Burpee Pull-ups) -rest 2 mins between sets-
2.16.24
Crossfit Games Open 20.1 10 rounds for time of:8 ground-to-overheads, 95 lb/65lb10 bar-facing burpees Time cap: 15 minutes
2.15.24
For Time (Teams of 2) 200/160 Cal Row *One partner rows while the other performs 10 DB Thrusters (50s/35s) before switching places.
2.13.24
5 Sets (each for time) 10/8 Cal Bike 20 Wall Balls (20/14) 50 DUs -rest 1:1 between sets-
2.12.24
5 Sets (each for time) 4 Shuttle Runs (50′) 8 Burpee Box Jump Overs (24″/20″) -rest 1:1 between sets- *each shuttle run is 25′ down
2.9.24
Ghost 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest
2.8.24
For Time 75 Air Squats 25 Push-ups 50 Wall Balls (30/20) (or 20/14 to a 11’/10′ target) 25 Push-ups 75 Air Squats
2.7.24
5 Sets (each for time) 5 Shuttle Runs (50′) 1 HSW (25′) (or 2 Wall Walks) 5 Shuttle Runs (50′) 1 HSW (25′) (or 2
2.2.24
For Time 6-5-4-3-2-1-2-3-4-5-6 Thrusters (135/95) 12-10-8-6-4-2-4-6-8-10-12 C2B Pull-ups
2.1.24
8 Sets: :30 Max DB Bench (35s/25s) :30 Max Sit-ups :30 Rest *score: total bench reps as round 1 and total sit-ups as round 2
1.31.24
15 min AMRAP 10 Shuttle Runs (50′) 5 Wall Walks 10 Shuttle Runs (50′) 15 Deadlifts (185/125)
1.29.24
2 Rounds Total At 0:00 (For Time) 45 Crossover SUs 15/12 Cal Bike/Row At 2:00 (For Time) 15/12 Cal Bike/Row 45 Crossover SUs At 4:00
1.26.24
For Time 25 Shuttle Runs (50′) 50 Wall Balls (20/14) 50 V-ups 50 Wall Balls (20/14) 25 Shuttle Runs (50′)
1.23.24
4 Rounds (2 min on/2 min off) 2 min AMRAP 200/175m Row 12 Box Jump Overs (20″) Max Thrusters (95/65) -rest 2 min-
1.22.24
15 min AMRAP 50′ OH DB Walking Lunge (50/35, right arm) 15 T2B 50′ OH DB Walking Lunge (50/35, left arm) 15 Burpee Over DB
1.17.24
2 RFT 40/32 Cal Row 30 Jumping Lunges 5 Rope Climbs (15′) (or 20 Strict Pull-ups)
1.15.24
2 Sets: 1 min Max Cal Bike 1 min Max Burpee Box Get Over (30″/24″) 1 min Max Cal Bike 1 min Max Burpee Box
1.12.24
CrossFit Games Open 11.1 and 14.1 10-Minute AMRAP of:30 Double-Unders15 Power Snatches, 75# / 55#
1.10.24
For Time 30/24 Cal Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20, or 20/14 to a 12’/11′) 30/24 Cal Bike
1.8.24
For Time 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1 min- 20 C2B Pull-ups 20 Front Squats (115/80) 20 Burpees to a 6″
1.2.24
For Time 50 Wall Ball Thrusters (20/14) 10×50′ Shuttle Run 40 Wall Balls (20/14) 10×50′ Shuttle Run 30 Wall Balls (30/20 or 20/14 to a
1.1.24
24 min AMRAP (Teams of 3) P1: 5 Burpee C2B Pull-ups P2: 12 DB Reverse Lunges (50s/35s) P3: Rest *Partners rotate in order once all
12.27.23
3 min Max Cal Bike 3 min Rest 3 min Max 50′ Shuttle Run 3 min Rest 3 min Max Cal Bike *50′ shuttle run
12.25.23
For Reps: 2 min Max Burpees 2 min Rest 2 min Max Sit-ups 2 min Rest 2 min Max Air Squats 2 min Rest 1
12.21.23
For Time 500m Max Effort Row -rest until 10:00, then Part B- Part B Death by Shuttle Runs *each shuttle run = 25′ down +
12.20.23
For Time (each section) 20 Squat Snatch (95/65) 30/24 Cal Bike/Row 40 T2B -rest 5 mins- 40 T2B 30/24 Cal Bike/Row 20 Squat Snatch (95/65)
12.19.23
4 Sets (each for time) 50 DUs 10 Burpee Pull-ups 50 DUs 3 Burpee BMUs -rest 3 mins between sets-
12.18.23
The Other Total 1RM Clean 1RM Bench Press 1RM Overhead Squat -30 mins to complete all 3 in order-
12.15.23
For Time (Teams of 2) 12 Wall Walks 24 Power Cleans (115/80) 10 Wall Walks 20 Power Cleans (135/95) 8 Wall Walks 16 Power Cleans
12.12.23
5 RFT 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Cleans (50s/35s) 6 Dumbbell S2OH (50s/35s) 15/12 Cal Bike
12.11.23
5 sets (each for time) 12 T2B 10 Burpee Box Jump Over (24″/20″) 12 T2B -Rest 1:1-
12.8.23
For Time 40 Wall Balls (20/14) 30 Pull-ups 30 Wall Balls 20 C2B Pull-ups 20 Wall Balls 10 BMUs
12.7.23
For Time 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30″/24″)
12.6.23
15 min AMRAP 5 T2B 10 OHS (95/65) 50 DUs 10 T2B 10 OHS 50 DUs …cont. in this manner, adding 5 T2B each round
12.5.23
5 Sets (each for time) 15/12 Cal Bike 12 HSPUs 50′ DB Walking Lunge (50s/35s) -rest 1:1-
12.4.23
3 Sets (Every 5 min) 5/4 Cal Row 3×50′ Shuttle Run 10/8 Cal Row 3×50′ Shuttle Run 15/12 Cal Row 3×50′ Shuttle Run
12.1.23
For Time 150 Double Unders 50 HSPUs 100 Double Unders 10 Wall Walks 50 Double Unders
11.29.23
6 min AMRAP 8/7 Cal Bike/Row 2-4-6-8… Burpee Box Jump Overs (24″/20″) -rest 4 min- 6 min AMRAP 6 Burpee Box Jump Overs (24″/20″) 2-4-6-8…
11.28.23
5 Sets, each for time (every 2:30) 8 x 50′ Shuttle Runs 12 Front Squats (135/95) *Each shuttle run rep = 25′ down, 25′ back
11.27.23
7 RFT 10 Hand Release Push-ups 10 Alt. DB Snatches (50/35) 10 T2B (or 10 Toe to Ring) 10 Wall Balls (20/14)
11.24.23
For Time 10 Thrusters (135/95) 100 Double Unders 8 Thrusters 80 Double Unders 6 Thrusters 60 Double Unders 4 Thrusters 40 Double Unders 2 Thrusters
11.23.23
2 Rounds for Time: 3 Minute Run (easy pace) 30 Alt. Leg V-ups 30 Air Squats 2 Minute Run (moderate pace) 20 Alt. Leg V-ups
11.17.23
CrossFit Games Open 17.2 12 Minute AMRAP 2 rounds of:50-ft. weighted walking lunge16 toes-to-bars8 power cleansThen 2 rounds of:50-ft. weighted walking lunge16 bar muscle-ups8 power
11.16.23
Perform every 4 minutes for 4 sets: (at 0 and 8:00) 3 min AMRAP 30/24 Cal Row/Bike Max reps Bench Press (115/80) -rest 1 min-
11.15.23
For Time 21 Back Squats (135/95) 21 Bar-facing Burpees 75 Double-unders 15 Back Squats (135/95) 15 Bar-facing Burpees 75 Double-unders 9 Back Squats (135/95) 9
11.14.23
5 sets (each for time) 12/10 Cal Bike 4 Wall Walks 12/10 Cal Bike -rest 1:1 between sets-