WORKOUT OF THE DAY

10 min AMRAP 50 Double Unders10 Pull Ups10 Deficit Push Ups (4”/2”)

6 RFT10 Thrusters (95/65)12/10 Cal Row10 Bar Facing Burpees12/10 Cal Row

For Time 10-20-30-40Box Jump Overs (20″)40-30-20-10Toes to Bar*200m Run after each round

For Time 42 Kettlebell Swings (53/35)21/16 Cal Air Bike30 Kettlebell Swings (53/35)21/16 Cal Air Bike18 Kettlebell Swings (53/35)21/16 Cal Air Bike

5 Sets (New set every 6:00)3:00 AMRAP10 Strict Chin Ups15 Dumbbell Bench (50s/35s)*Max Calorie Row in Remaining Time-rest 3:00 between sets-

For Time 100ft Wall Ball Lunge (20/14)50 Hang Wall Ball Cleans (20/14)100ft Wall Ball Lunge (20/14)10 Wall Walks100ft Wall Ball Lunge (20/14)50 Hang Wall Ball

5 sets8 Power Snatch (95/65)200m Run8 Power Snatch (95/65)-rest 1:1 between sets- *score time each set

12 min AMRAPTeams of 2Partner 1:Max Air Bike CaloriesPartner 2:15 Box Jumps (24″/20″)15 GHD Sit Ups-Switch when sit ups are completed-

3 Rounds10 Front Squats (115/80)10 Bar Facing Burpees10 Pull Ups-At 15:00-For Time:30 Front Squats (115/80)30 Bar Facing Burpees30 Pull Ups *score 2 separate times

5 RFT7 Overhead Squats (115/80)11 Toes to Bar

“Rowling”Teams of 23 sets (each/1:1)10 rounds100m Rowling+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)

For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x50s/35s)30 Double Unders after each set

Teams of 26 setsPartner 1:15/12 Calorie Air Bike5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)Partner 2:Max Wall Balls (20/14)Both partner work at the

For Time 30-24-18-12-6Kettlebell Swings (53/35)V-ups10-8-6-4-2Box Jumps (30″/24″)

For Time21-15-9Ring DipsInverted Ring RowsPush UpsCalorie Row (Women: 15-12-9 calories)

“The Ginger” 22 min AMRAP 400m Run7 Thrusters (155/105)20 Pull Ups This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who

15 min AMRAPBuy in: 45/35 Calorie Air Bike3 Rounds30 GHDs (V-Ups)30 Dumbbell Box Step Ups (35s/25s) (24/20)-in the remainder of time-Max Calorie Air Bike *score

For Time 1-2-3-4-5-6-7-8-9-10Power Snatch (115/80)Burpee over Bar

3 sets (Every 6:00)2 Rounds15 Wall Balls (20/14)30 Double Unders15/12 Calorie Row30 Double Unders

4 RFT 400m Run 10 Clean & Jerks (155/105)

3 min AMRAP 30 V-Ups (or GHDSUs) Max Line-facing Burpees -rest 2 mins- 4 min AMRAP 30 V-Ups (or GHDSUs) Max Burpees to 6″ target

7 RFT 10/8 Cal Bike 1 Rope Climb (or 3 Strict Pull-ups) 10 Box Jump Overs (24″/20″) 1 Rope Climb (or 3 Strict Pull-ups)

For Time 400m Row (or Run) 50′ HSW (or 4 Wall Walks) 600m Row (or Run) 75′ HSW (or 6 Wall Walks) 800m Row (or

4 RFT 100 DUs 20 T2B 10 Back Squats (185/125) *back squats are from the floor

Redwings 19 min AMRAP 400m Run w/object 19 Burpees *carry something around 45/25 lbs for the run. A Medball, slamball, sandbag, KB, DB, Plate, etc.

CFG24 Quarterfinals Workout 1 4 rounds for max reps of:1 minute of snatches1 minute of rowing for calories1 minute of dumbbell box step-ups1 minute of

For Time 1 min AMRAP 7 Bench Press (155/95) AMRAP T2B in time remaining until you get to 100 reps. -rest 1 min between sets-

5 Sets (each for time) 50 DUs 15/12 Cal Bike 10 Box Jump Overs (30″/24″) -rest 1:1 between rounds-

For Time 30 Pull-ups 3 Rounds of DT (155/105) 20 Pull-ups 2 Rounds of DT (155/105) 10 Pull-ups 1 Round of DT (155/105) *one round

For Time 100 DUs 100 Wall Balls (20/14) 100 DUs

In 3 mins complete: 2 Rounds 50′ Single Arm DB OH Walking Lunge 10 T2B *If you complete this within 3 mins, it unlocks 3

12 min AMRAP 10/8 Cal Bike 10 HSPUs 5-10-15-20… Box Jumps (24″/20″)

5 Rounds (each for time) 21/16 Cal Row 15 KBS (53/35) 9 Burpee Over Rower -rest 1:1 between rounds-

10 RFT 1 Power Clean (205/135) 4×50′ Shuttle Run *each shuttle run rep is 25′ down and 25′ back

For Time 21-18-15 DB Bench Press (50s/35s) C2B Pull-ups -into- 12-9-6 DB Bench Press (50s/35s) 9-6-3 Bar MUs (or Burpee Pull-ups)

5 RFT 21 KBS (53/35) 21 Wall Balls (20/14) 42 Crossover Single Unders

For Time 15-10-5 Deadlift (225/155) Shuttle Run (50′) -into- 15 Wall Walks -into- 5-10-15 Deadlift (225/155) Shuttle Run (50′) *each shuttle run rep is 25′

20 min AMRAP 20/16 Cal Row 20 Deficit Push-ups (4″/2″) 20 GHDSUs (or V-ups)

3 RFT 30 Overhead Squats (95/65)* 30/24 Cal Bike *every time you break on the OHS, complete 10 Box Jump Overs (20″)

5 RFT 3 Wall Walks 9 Power Cleans (135/95) 15 GHDSUs (or V-ups)

For Time 120-90-60 Double Unders 40-30-20 Alt. Hang DB Snatch (50/35)

4 Sets (each for time) 15/12 Cal Row 10 Burpee Box Get Overs (30″/24″) 15/12 Cal Row -rest 1:1 after each set-

12 min AMRAP 10-15-20-25… Cal Bike 25′-50′-75′-100′-125’… KB Front Rack Carry (53s/35s) (Women’s Cals: 8-12-16-20…) -Rest 3 min- 12 min AMRAP 10-15-20-25… Cal Row 25′-50′-75′-100′-125’…

Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it. In memory of Navy Lieutenant Michael

18 min AMRAP 6-4-2 Bench Press (185/110) 3-2-1 Rope Climb (or 12-8-4 Elevated R. Row) *repeat the 6-4-2 and 3-2-1 sequence for the full 18

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

6 RFT 12/10 Cal Bike 12 OHS (75/55)

2 min AMRAP 50 DUs 25′ HSW (or 2 Wall Walks) Max Reps Deadlift (225/155) -rest 1 min between sets- *Go until you complete 50

Each section for time 2x 800m Run -rest 2 min after each set- -into- 3 Sets: 20 Pull-ups 40 Push-ups 60 Air Squats -rest 2

0-4:00 800m Run 4:00-8:00 Heavy 2-rep Power Snatch 8:00-12:00 800m Run *each run is for time, lifting is for load, reps must be T&G.

3 Sets (each for time) 3 Rounds of 10 Bench Press (135/85) 20 DB Bent Over/Incline Rows (50s/35s) -rest 1:1 between sets-

Partner WOD In 20 mins, 3000/2600m Row (split) -in remaining time, build to a Heavy Single Clean & Jerk (each)

For Time 42-30-18 Cal Bike Burpees to Plate

Barbara Five Rounds for time:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*3-minute rest after each round*

Partner WOD (Teams of 2) P1: 240/200 Cal Row P2: 20 Bench Press (115/75) 10 Box Jump Overs (24″/20″) *once P2 completes 20 and 10,

“Bad Annie” For Time 100-80-60-40-20 DUs 50-40-30-20-10 Sit-ups

6 Sets (each for time) 10/8 Cal Bike 14 Barbell Reverse Lunges (95/65) 50′ Broad Jump (or 15 Russian KBS 32/24kg) -rest 3 mins between

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

30 min AMRAP 400m Run 5 Rounds of “Strict Cindy” *1 rd of Strict Cindy 5 Strict Pull-ups 10 Push-ups 15 Air Squats

For Time 10-9-8-7-6-5-4-3-2-1 Double DB Shoulder Press (50s/35s) *Complete 5 Ring Dips or 10 Bench Dips after each set.

For Time (tabata format) 100 Back Squats (95/65) -straight into- 100 Abmat Sit-ups *sit-ups are not on a tabata timer

15 min AMRAP 9-15-21-27 Alt. DB Snatches (50/35) DB Reverse Lunges (50/35) -in remaining time- Max Rounds of: 2 Wall Walks 50 DUs *score is

For Time 100/80 Cal Bike 100/80 Cal Row *partition as desired.

12 min AMRAP 200m Run 10 Strict Pull-ups -rest 2 mins- 12 min AMRAP 200m Run 20 Push-ups -rest 2 mins- 12 min AMRAP 200m

Gwen Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

5 Rounds (each for time) 12/10 Cal Row 10 GHDSUs (or stick sit-ups) 12/10 Cal Row 10 V-ups -rest 1:1 between rounds-

8 min AMRAP 300 DUs 20 DB Farmer Carry Reverse Lunges (50s/35s) 20 DB Front Rack Reverse Lunges (50s/35s) 20 SA DB Overhead Reverse Lunges

Partner WOD (Teams of 2, 1:1) For Time 50-40-30-20-10 Cal Bike *40-32-24-16-8 Women’s Cals

For Time 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run

5 min AMRAP 500/400m Row Max Strict HSPUs -rest 5 mins- 5 min AMRAP 500/400m Row Max Push-ups -rest 5 mins- 5 min AMRAP 500/400m

For Time 5-4-3-2-1 Power Cleans (185/125) 10-8-6-4-2 Burpee Broad Jumps (4’/3′)

5-4-3-2-1 minutes Max Distance Run -rest 1 min between sets-

For Time 15-12-9-6-3 Devil’s Press (50s/ 35s) 45-36-27-18-9 Sit-ups

5 Sets: Minute 1: 10 Back Squats (60-65%) Minute 2: Max Air Squats Minute 3: Recovery Bike (slow-moderate) *score air squats each round

2 RFT 20 Strict Pull-ups (supinated grip) 40 Bench Dips 60 V-ups

5 Sets (each for time) 50′ DB Front Rack Walking Lunge (50s/35s) 12 DB Front Squats (50s/35s) -rest 1:1 between sets- *rest as needed before

Partner WOD (Teams of 2) For Time 100 Burpees Over Rower 100/80 Cal Row *one partner works at a time

15 min AMRAP 1-2-3 Rope Climbs (or 5-10-15 Elevated Ring Rows) 5-10-15 Cal Air Bike (Women 4-8-12) *restart after 3 climbs, 15 cals

7 min AMRAP 5 Box Jumps (30″/24″) 7 T2B 9 Wall Balls (20/14)

For Time 75 Bench Press (135/85) *every time you break, complete 10 DB Bent Over Rows (50s/35s) -rest 5 mins- 75 Ring Rows *every time

For Time 21-15-9 Hang Power Snatch (95/65) Box Jump Overs (24″/20″) HSPUs

3 RFT 400m Run 30 GHDSUs (or V-ups) 20 Wall Balls (30/20, or 20/14 to a 11’/10′)

Part A: 3 sets 3 min AMRAP 5 Power Cleans (185/125) 10 Bar-facing Burpees Max Cal Bike -rest 3 mins between sets- *after the third

10 min AMRAP 5 Bar MUs 25 Crossover Singles 20 KB Reverse Lunges (53/35) -rest 5 mins- 10 min AMRAP 60 SUs 15′ HS Walk

Every 4 mins (4 sets, each for time) 10 Hang Power Cleans (155/105) 15 Strict HSPUs 10 Hang Power Cleans (155/105)

(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.

For Time 5-4-3-2-1-2-3-4-5 Wall Walks *100′ DB Farmer Carry (70s/50s) after each set.

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 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

For Time 1-2-3-4-5-6-7-8 Power Cleans (185/125) Wall Walks

12 min AMRAP 25′ DB Walking Lunge (50/35) 50 DUs 25′ DB Walking Lunge (50/35) 15/12 Cal Bike

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 RFT 15 Deadlifts (225/155) 15 Burpee Over Bar

For Time 800m Run then, 5 Rounds 5 Strict Pull-ups 15 Air Squats then, 800m Run

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

For Time 100 Air Squats 100/80 Cal Row 100 Air Squats

For Time 30-24-18-12-6 Cal Bike (24-20-14-10-5 female cals) DB Bench Press (50s/35s)

5 RFT 50 DUs 8 Double DB Snatches (50s/35s)