WORKOUT OF THE DAY

15 min AMRAPMax Box Step Ups (20″)

5 Sets2 min AMRAP10 Back Squats (185/125)Max Calorie Air Bike in Remaining Time-Rest 2 min b/t Sets-(Score is Total Cals)*Bar taken from the rack

For Time100 Double Unders50 GHD Sit-Ups100 Double Unders50 Toes to Bar100 Double Unders50 Abmat Sit-Ups

For Time3 Rounds21 Thrusters (75/55)21 KB Swings (53/35)-Rest 3 min-3 Rounds21 KB Swings (53/35)21 Lateral Burpee Over Bar

In Teams of 25000m Row(Scored By Time)*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5

10 Rounds for Time10 Ring Dips10 Box Jumps (24″/20″)

5 mins work/2 mins rest (4 Sets)800m RunMax Bar Muscle-Ups in Remaining Time(Score is Total Reps)

For Time60-40-20-40-60Calorie Air BikeComplete 20 Box Step-Overs (24″/20″) After Every Set(Women’s Calories: 48-32-16-32-48)

Every 3:30 (5 sets)7 Deadlifts (315/205)14 Lateral Burpee Over Bar21 GHD Sit-Ups

3 Rounds for Time100 Double Unders25 Overhead Squats (95/65)

For Time50 Push-Ups2000m Row or 1 Mile Run

“Strict Cindy”20 min AMRAP5 Strict Pull-Ups10 Push-Ups15 Air Squats(Score is Rounds + Reps)

Every 3:30 (5 Sets)400m Run12 Hang Power Cleans (135/95)

For Time40-30-20-10Wall Ball (20/14)Toes to Bar

For Time75/60 Calorie Row25 Burpee Box Jump Overs (24″/20″)50 Alt. Dumbbell Snatch (50/35)25 Burpee Box Jump Overs (24″/20″)75/60 Calorie Row

7 Rounds for Time7 Deadlifts (275/185)7 Strict Handstand Push Ups

Event 10, 2026 CFG: Run / Squat Clean4 Rounds for Time600m Run10 Hang Squat Clean (185/125)

Event 7, 2026 CFG: Swim StandardFor Time1000m Row or Ski40 Line Facing Burpees750m Row or Ski30 Line Facing Burpees500m Row or Ski20 Line Facing Burpees250m

Event 12, 2026 CFG: The Hopper 20263 Rounds For Time21 Toes to Bar7 Unbroken Power Snatch (95/65)7 Unbroken Hang Power Snatch (95/65)7 Unbroken Squat Snatch

Event 3/4/5: The CrossFit Total For Load*1 Rep Max Back Squat1 Rep Max Shoulder Press1 Rep Max Deadlift

Event 1 , 2026 CFG: 2007 HopperFor Time1000m RowImmediately Into…5 Rounds25 Pull-Ups7 Push Jerks (135/95)

10 Rounds For Time200/175m Row48 Double Unders8 Push Press (115/75)

Every 4 mins (5 Sets)15/12 Calorie Air Bike10 Box Jump Overs (24″/20″)5 Back Squats (225/155)(Scored by Slowest Set)*Bar comes from the rack

2 Sets 50ft Single DB Walking Lunge (70/50) 21 Strict Handstand Push Ups 50ft Single DB Walking Lunge (70/50) 15 Strict Handstand Push Ups 50ft

5 RFT20 Toes to Bar20 Burpees to Bar*Target is 6″ Above Standing Reach

For Time400m Run15 Clean and Jerks (135/95)400m Run12 Clean and Jerks (135/95)400m Run9 Clean and Jerks (135/95)* Unbroken Clean and Jerks, 200m Penalty Run each

For Time9-7-5Ring Muscle-UpDeadlift (315/205)

8 Sets48 Double Unders12 Burpees to Bar12 Toes to Bar-Rest 1:00 between Sets-*Burpee to Bar Target is 6″ above standing reach(Score is Slowest Set)

For Time5k Row**Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)

12 min AMRAP30 Air Squats3 Rope Climbs

Isabel For Time: 30 Snatches, 135# / 95#

Every 3 mins (6 Sets)250/225m Row50 Double Unders5 Clean and Jerks (185/125)(Score is Slowest Time)

5 RFT40 Step Back Lunges20 GHD Sit-Ups

10 RFT 200m Run10 Kettlebell Swings (70/53)5 Box Jumps (30″/24″)

2 Sets12/10 Calorie Air Bike24 Chest to Bar12/10 Calorie Air Bike24 Pull-Ups12/10 Calorie Air Bike-Rest 3:00 between Sets-(Score is Slowest Set)

For Time 10 Single-Arm Dumbbell Thrusters (50/35) 15 Push-Ups 15 Single-Arm Dumbbell Thrusters (50/35) 25 Push-Ups 20 Single-Arm Dumbbell Thrusters (50/35) 35 Push-Ups 25 Single-Arm

3 Rounds for Time 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks Immediately Into… 3 Rounds for Time 15 Wall Balls (20/14) 15/12

10 Sets (Every 2 mins)5 Deadlifts4 Power Cleans3 Shoulder to Overhead*Goal is complete each set between :25-:45. Athletes have the option to build or use

25 min AMRAP30/25 Calorie Air Bike40 Alternating Lateral Box Step Overs (24″/20″)50 Walking Lunges60 Double Unders

2 Rounds for Time800m Run50 Toes to Bar25 Thrusters (115/75)

5 Sets (2 min AMRAP)10 Lateral Burpee Over Bar10 Hang Power Cleans (155/105)Max Push Ups in the remaining time-Rest 1 min between Sets-

1-Mile Run Max Effort 1-Mile Run at 15:00: For Time50 Bench Press (155/95)**Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB

12 min AMRAP3 Squat Snatch (135/95)6 Overhead Squats (135/95)9 Bar Facing Burpees

2 Sets100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers Carry (70s/50s)10 Bar Muscle Up100ft Dumbbell Farmers

20 min AMRAP25/20 Calorie Air Bike20 GHD Sit-Ups (or V-Ups)15 Handstand Push-Ups

For Time27-21-15-9-9Front Squat (95/65)Box Jump (24″/20″)

30 min AMRAP400m Run10 Burpee Box Jumps (24″/20″)500/450m Row or Ski10 Double DB Box Step Ups (50s/35s to 24″/20″)500/450m Row or Ski15 DB Shoulder to

5 Rounds For Time5 Deadlifts (315/225)10 Lateral Burpee Over Bar

3 min/6 min/12 min AMRAP20/16 Calorie Row30 Wall Balls (20/14)20 Toes to Bar30 Box Jumps (24″/20″)20 Kettlebell Sumo Deadlift High Pull (70/53)30 Burpees20 Shoulder to

3 Rounds For Time25 GHDs (or V-Ups)50ft Handstand Walk16 Overhead Reverse Lunges (35s/25s)

Elizabeth 21-15-9Clean, 135# / 95#Ring Dips

Every 3 min (5 Sets)3 Power Snatch (155/105)9 Bar Facing Burpees15 Toes to Bar(Score is Slowest Time)

For Time800m Run150 Double Unders600m Run100 Double Unders400m Run50 Double Unders200m Run

For Time10-8-6-4-2Front Squats (185/125)500m/450m Row after every set *Barbell comes from the floor

20 min AMRAP21 Box Jump Over (24″/20″)15 Pull Ups9 Strict Handstand Push Ups(Score is Rounds + Reps)

2 Sets5 min AMRAP 40/30 Cal Echo Bike 36 DB Lunges (50/35)Max Single DB Devils Press (50/35)-rest 3 minutes-5 min AMRAP600/540m Ski or Row 50m

For Time500m Row100 Wall Balls (20/14)

For Time10-9-8-7-6-5-4-3-2-1Hang Power Clean (155/105)10 Push Ups after every set

For Time21-15-9Overhead Squat (115/75)Toes to Bar -Rest until 8:00, then complete Part 2- For Time21-15-9Lateral Burpee Over BarToes to Bar

20 min AMRAP50 Double Unders50 Single Arm Dumbbell Push Press (50/35)50 Double Unders50 Abmat Sit Ups50 Double Unders40/32 Calorie Echo Bike

For Time400m Run15 Bar Muscle Ups400m Run12 Bar Muscle Ups400m Run9 Bar Muscle Ups*Unbroken BMU, 200m Penalty Run each break

5 Sets For 3 min:20/16 Calorie Air Bike50 Double UndersMax Toes to Bar in Remaining Time-Rest 1:30 between Sets-

10 Rounds for Time10 Kettlebell Swings (53/35)50ft Kettlebell Lunge (53/35)

1-Mile Run Max Effort 1-Mile Run

Grace For Time:30 Clean and Jerks, 135# / 95#

10 Minute EMOMOdd minutes – 200m RunEven minutes- Max Lateral Burpee Over DB-rest 3 minutes- 10 Minute EMOMOdd minutes – Max Calorie BikeEven minutes –

For Time1000/850m Row50 Thrusters (45/35)60 Pull-Ups50 Thrusters (45/35)1000/850m Row

2 Rounds for Time50 GHD Sit-Ups (or V-Ups)50 Box Step Ups (24″/20″)50 Push Ups

5 Sets (Slowest for Time)400m Run8 Deadlifts (315/205)-Rest 1:00 between Sets-

Every 1:00 (12:00)45 seconds Max Burpees Over Bar15 second Rest(Score is Total Reps)

7 Rounds (rounds start every 5 minutes):40 second Max Sled Pull (135/90)-rest 20 seconds-40 second Max Calorie Bike (OR Machine)-rest 20 seconds-40 second Max Farmers

For Time 5 rounds10 Deadlifts (275/185)20 Push-Ups

For Time 5 sets3 min AMRAP25/20 Calorie Air Bike 16 Dumbbell Farmer Carry Walking Lunges (50s/35s)Max Burpees Over DBs in the remaining time-rest 1:00 between

For Time 50 GHD Sit-Ups (or V-Ups)-into-7 Rounds7 Strict Handstand Push Ups49 Double Unders-into-50 GHD Sit-Ups (or V-Ups)

For Time 5-10-15-20-25Calorie RowKettlebell Goblet Squats (70/53)Women’s Calories: 4-8-12-16-20

Every 2:00 (8 sets)100m Run5 Touch and Go Clean & Jerk (135/95)

Teams of 2Buy In: 100 Burpees (split) 3 rounds each (I go, you go):10 Sandbag/Ball Cleans (heavy)15/12 Calorie Ski or Row 20yd Sled Pull (BW

For Time 400m Run 25 Bench Press (115/75) 5 Wall Walks 400m Run 20 Bench Press (115/75) 5 Wall Walks 400m Run 15 Bench Press

10 Rounds For Time12 GHDs (or V-Ups)1 Rope Climb (or 3 Strict Pull Ups)

16 min AMRAP16/13 Calorie Row8 Lateral Burpee Over Bar2 Clean and Jerks (185/125)

For Time 21-15-9Calorie Air BikeGoblet Squats (50/35)*Women’s Calories (16-12-8)-rest until the 8:00 mark-45/36 Calorie Air Bike45 Goblet Squats (50/35)

6 Rounds:2 Rope Climbs (or 6 Strict Pull Ups)25ft Handstand Walk (or 2 Wall Walks)4 Front Squats (185/125)25ft Handstand Walk (or 2 Wall Walks)(Scored by

3-3-3-4 min AMRAP 15/12 Cal Echo Bike20 GHD Sit-ups (or V-Ups)Max Toes to Bar (until 100 repetitions are completed)-Rest 1:00 between AMRAPs-(Scored by Time)

Randy For Time: 75 Power Snatches, 75# / 55# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who

For Time 30 Back Squats (135/95)45 Chest to Bar30 Back Squats (135/95)15 Bar Muscle Ups30 Back Squats (135/95)

4 Sets (1 set every 10 minutes)Odd Sets: (At 0:00 and 20:00)AMRAP 10 Minutes400m Run50m Farmers Carry (50s/35s)500/450m Row10 Strict Pull Ups Even Sets (at

20:00 Calorie Air Bike Testor20:00 Calorie Row Test(Scored by Average Watts or Total Calories)

Every 3:00 (7 sets)200m Run50 Double Unders12 Toes to Bar

10 min AMRAP5 Burpee Over Bar5 Shoulder To Overhead (115/75)10 Front Rack Step Back Lunges (115/75)

Every 1:00 (20:00)Odd: 15/12 Calorie RowEven: 15 Abmat Sit Ups

Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)

For Time3 rounds50 Double Unders5 Clean and Jerks (115/75)3 rounds50 Double Unders5 Clean and Jerks (135/95)3 rounds50 Double Unders5 Clean and Jerks (155/105)

15 min AMRAP 50/40 Calorie Row50 Air Squats

For Time (each set)27-21-15-9Calorie Air BikeDumbbell Snatch (50/35)-rest till 12:00-21-15-9Calorie Air BikeDumbbell Snatch (50/35)(Women’s Calories: 22-16-12-8, 16-12-8)