CROSSFIT 259
WORKOUT OF THE DAY
6.5.23
For Time 30/24 Cal Assault Bike (25/20 Cal Echo)-into-42-30-18Wall Balls (20/14)GHDSUs (or V-Ups)-into-30/24 Cal Assault Bike (25/20 Cal Echo)
6.2.23
Teams of 23 RFT50 Burpee Box Jump Over (20″)Reps of Back Squats Totaling 5000/4000lbs
6.1.23
12 min AMRAP15 Dumbbell Push Press (35s/25s)15 Kettlebell Swings (53/35)10x25ft Shuttle Run
5.29.23
Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan
5.26.23
100 Wall Balls for Time as follows:2:00 AMRAP50 Double Unders12 Toes to BarMax Wall Balls (20/14)*Go until you get 100 Wall Balls, then score your
5.24.23
10 min AMRAP1-2-3-4-5. . .Clean and Jerks (155/105)1 Rope Climb (or 6 Inverted Ring Rows) *add 1 C&J each round until 10 mins expires.
5.23.23
For Time 30/24 Calorie Row30 Burpees30/24 Calorie Row24 Burpee Box Jump Overs (24/20)30/24 Calorie Row18 Burpee Box Get Overs (30/24)
5.22.23
5 sets:200m Run15 Pull-ups30 Push-ups45 Squats200m Run-rest 3 minutes between sets-
5.18.23
Every Minute For 15 Mins(40 sec work/20 sec rest)Min 1: Kettlebell Swings (53/35)Min 2: Calorie BikeMin 3: Burpees
5.16.23
12 min AMRAP8 Single Arm Dumbbell Snatches (50/35) (Right Arm)8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)8 Single Arm Dumbbell Snatches (50/35) (Left
5.15.23
4 rounds:200m Run10 Pull-ups20 Push-ups30 Air Squats-Rest 4:00-8 rounds:100m Run5 Pull-ups10 Push-ups15 Air Squats
5.12.23
Every 2:00 (8 sets)10 Toes to Ring (Or Toes to Bar)10 Bench Press (115/75)30 Double Unders
5.11.23
15 min AMRAP15/12 Cal Assault Bike (12/10 Echo)10 Thrusters (75/55)15/12 Cal Assault Bike (12/10 Echo)8 Thrusters (95/65)15/12 Cal Assault Bike (12/10 Echo)6 Thrusters (115/75)15/12 Cal
5.10.23
7 min AMRAP60/48 Calorie RowMax Dumbbell Snatch (70/50)-@ 10:00-7 min AMRAP60/48 Calorie RowMax Strict Handstand Push Ups-@ 20:00-7 min AMRAP60/48 Calorie RowMax Burpee Box Get
5.8.23
For Time800m Run30 Pull-Ups60 Push-Ups90 Air Squats400m Run20 Pull-Ups40 Push-Ups60 Air Squats200m Run10 Pull-Ups20 Push-Ups30 Air Squats
5.4.23
Every 4:00 (4 sets, each for time)25 Wall Balls (20/14)50 Double Unders4 Wall Walks
5.3.23
5 sets:20/16 Cal Assault Bike (mod) (Echo 16/13)-rest 1:00-15/12 Cal Assault Bike (mod-fast) (Echo 12/10)-rest 45 seconds-10/8 Cal Assault Bike (sprint) (Echo 8/7)-rest 2:00-
5.1.23
12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m Run30 Air Squat
4.28.23
For Time 5 rounds12/10 Cal Assault Bike (10/8 Echo)15 Toes to Bar-into-75 Dumbbell Snatch (50/35)
4.27.23
For Time 250/200m Row150ft Overhead Walking Plate Lunge 45/25250/200m Row125ft Overhead Walking Plate Lunge 45/25250/200m Row100ft Overhead Walking Plate Lunge 45/25250/200m Row75ft Overhead Walking Plate
4.26.23
For Time 50-40-30-20-10Double Unders25-20-15-10-5Kettlebell Swings (53/35)5-4-3-2-1Front Squats (185/125)
4.25.23
7 min AMRAP50/40 Cal Assault Bike (40/32 Echo)Max Reps Line Facing Burpees-rest 5:00-7 min AMRAP50 Line Facing BurpeesMax Cal Bike
4.24.23
For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy ** 1 Round
4.20.23
12 min AMRAP 15/12 Cal Assault Bike (12/10 Echo)12 Toes to Bar9 Dumbbell Thrusters (50s/35s)
4.18.23
Each Set For Time Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8– rest 1 minute between sets –
4.17.23
For Time 800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m Run *Athlete must start and finish with the unbroken run. Pull-ups, push-ups and squats may be partitioned
4.14.23
Partner WOD (Teams of 2) For Time 50/40 Cal Row50 Push ups50/40 Cal Row100 Shoulder to Overhead (115/80)50/40 Cal Row50 Push ups50/40 Cal Row*Split reps/calories
4.13.23
4 RFT10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Box Jump Overs (24/20)
4.12.23
Each set for time: 6 Sets (Every 3:00)14/11 Cal Assault Bike (12/10 Cal Echo)7 Thrusters (115/80)
4.11.23
For Time 100-75-50Double Unders150-100-50ftSingle Arm Overhead Dumbbell Lunge (50/35)25 GHD Sit-ups (after each set of lunges)
4.10.23
For Time 12 Burpee Box Get Over (30″/24″)24 Pull-ups12 Burpee Box Get Over (30″/24″)18 Chest to Bars12 Burpee Box Get Over (30″/24″)12 Bar Muscle-Ups (Or
4.7.23
1 min AMRAP 10 Thrusters (115/80)Max Reps Bar Muscle Ups (Or Chest to Bar Pull-ups)-Rest 1 Minute between sets-*Complete Sets until you get to 30
4.6.23
For Time (Teams of 2) 100 GHDSUs (or Stick Sit-ups)30 Power Cleans (185/125)10x50ft Dumbbell Farmer Carry (70s/50s)
4.5.23
16 min AMRAP 5 rounds15/12 Cal Row10 Box Jumps (30″/24″) Then,Max Rounds12/10 Cal Row8 Strict Handstand Push Ups
4.3.23
5 RFT 30/24 Cal Assault Bike (25/20 Echo) 50 DUs 4 Wall Walks -Rest 1 min between rounds-
3.31.23
For Time Teams of 2 (1:1)8 Rounds (each)3 Wall Walks9 Front Squats (95/65)12/10 Cal Assault Bike
3.29.23
15 min AMRAP 5-4-3-2-1Strict Pull Up (overhand grip)Dumbbell Box Step Over (50s/35s to 20”)
3.28.23
3 sets:21-15-9 (16-12-8)Cal Row42-30-18Double Unders-Rest 3 minutes between sets-
3.27.23
14 min AMRAP 4 Burpees to 12-inch target6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14)
3.24.23
10 sets (each for time)10 Deadlifts (135/95)10 Push ups100m Sprint (Or 8x25ft Shuttle Run)-Rest 2 minutes between sets-
3.23.23
For Time (Teams of 3) 300/240 Cal Assault Bike (250/210 Cal Echo) 6,000/4,800m Row *Only 2 working at the same time (1 resting) – switch
3.22.23
12 min AMRAP1-3-5-7-9….Power Cleans (115/80)Front Squats (115/80)Burpee Over Bar
3.21.23
For Time 40/32 Cal Assault Bike (33/26 Echo)20 Handstand Push ups30/24 Cal Assault Bike (24/19 Echo)15 Handstand Push ups20/16 Cal Assault Bike (17/14 Echo)10 Handstand
3.20.23
For Time (each) 3 Rounds 8 OHS (115/80) 24 Pull-ups -At 10:00- 3 Rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14)
3.17.23
16 min AMRAP30/24 Cal Assault Bike (OR 24/18 Cal Echo Bike)20 Thrusters (45/35)10 Strict Pull-Ups
3.15.23
For Time 21-15-9Double Dumbbell Clean and Jerks (50s/35s)50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)
3.10.23
20 min EMOMMin 1 – 50 Double UndersMin 2 – 3 Squat Snatch (135/95)Min 3 – 8x25ft Shuttle RunMin 4 – 15 GHD Sit-ups
3.9.23
18 min AMRAP (Teams of 2)14/11 Calorie Row14 Alternating Jumping Split Lunges (7 each leg)
3.8.23
For Time 30/24 Calorie Assault Bike (24/19 Echo)20 Toes to Bar15 Overhead Squats (95/65)20 Bar Facing Burpees15 Overhead Squats (95/65)20 Toes to Bar30/24 Calorie Assault
3.7.23
5 sets:10 Dumbbell Box Step Ups (50s/35s)(24″/20″)20 Push Ups-rest 0:30 between sets-
3.6.23
For Time 400m Run -into- 5 Rounds of: 5 Strict Pull-ups 5 Strict HSPUs 15 AMSUs -into- 400m Run
3.3.23
CrossFit Games Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall
3.1.23
2 Rounds (Each For Time)27-21-15 (21-16-12 for women)Calorie RowPush-Ups-Rest 5:00 between sets.-
2.28.23
5 Rounds1 Min: Max Cal Bike1 Min: Max Box Jumps (24”/20”)1 Min: Kettlebell Swings (53/35)-Rest 1:00 between rounds-
2.27.23
5 Rounds (Each For Time)50 Double Unders10 Clean and Jerks (95/65)10 Bar-facing Burpees-Rest 1:00 between sets-
2.23.23
3 RFT 42 Front Rack Reverse Lunges (95/65)21 GHD Sit-ups3 Rope Climbs (Or 15 Strict Pull-ups)
2.21.23
12 min AMRAP3-6-9-12-15-18. . .Double Dumbbell Cleans (50s/35s)Toes to BarBurpee Over Dumbbell
2.17.23
CrossFit Games Open 23.1 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots (20/14)30 cleans (135/95)20 ring muscle-ups
2.16.23
Tabata (:20 work/:10 rest)8 sets Max Calorie Row-1:00 rest-8 Sets Max Shoulder Press (45/35)-1:00 rest-8 sets Max Calorie Row
2.15.23
5 sets2 min AMRAP50ft Single Dumbbell Walking Lunge (50/35)12 Toes to BarMax Calorie Bike in remaining time-1 min rest between sets-
2.14.23
5 sets:8 x 25’ Shuttle Sprints8 Burpee Box Jump Overs (24″/20″)-Rest 1:1 between sets-
2.13.23
5 RFT12 Kettlebell Swings (53/35)12 Kettlebell Goblet Squats (53/35)60 Double Unders
2.3.23
CrossFit Games Open 14.4 14-Minute AMRAP:60 Calorie Row50 Toes-To-Bars40 Wall-Ball Shots, 20# / 14#30 Cleans, 135# / 95#20 Muscle-ups
2.2.23
4 Rounds for Reps:1:00 Max Push Press (45/35)1:00 Max Abmat Sit Ups1:00 Max Walking Lunge Steps1:00 Rest
2.1.23
For Time 75 Burpee Box Jump Overs (24”/20”)Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)
1.31.23
For Time50/40 Calorie Assault Bike (40/32 Echo)50 Pull-ups50/40 Calorie Assault Bike (40/32 Echo)
1.30.23
2 RFT12 Devils Press (50s/35s)50 Double Unders8 Devils Press (50s/35s)50 Double Unders4 Devils Press (50s/35s)50 Double Unders-rest 2 minutes between rounds-
1.27.23
CrossFit Games Open 12.4 12-minute AMRAP of:150 Wall-Ball Shots, 20# / 14#90 Double-Unders30 Muscle-ups
1.26.23
For Time (Teams of 2)6 sets (each/1:1)100ft Dumbbell Farmer Carry (70s/50s)6 High Box Jumps (36″/30″)
1.25.23
For Time100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
1.23.23
For Time500-400-300-200-100mRow50-40-30-20-10Air Squats*Female Distance: 400-320-240-160-80
1.20.23
CrossFit Games Open 11.2 15 Min AMRAP9 Deadlifts, (155/100)12 Push-ups15 Box Jumps, (24″/ 20″)
1.19.23
For Time (Teams of 2)120 GHD Sit-ups12 Rope Climbs (Or 40 Strict Pull Ups)240 Wall Balls (20/14)(10’/9′)
1.18.23
7:00 Max Distance Row-1:00 rest-7:00 Max Distance Bike-1:00 rest-7:00 Max Distance Run (or Ski)
1.17.23
For Time 15-12-9Dumbbell Thruster (50s/35s)Dumbbell Box Step ups (50s/35s)(24″/20″)20/16 Cal Assault Bike Or 16/14 Cal Echo Bike