CROSSFIT 259
WORKOUT OF THE DAY
11.8.24
9 min AMRAPRound 1: 3 Power Cleans (155/105) + 1 Wall WalkRound 2: 3 Power Cleans (155/105) + 2 Wall WalksRound 3: 3 Power Cleans
11.7.24
Teams of 2 (1:1)12 sets (each)250/200m Row* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score
11.6.24
4 sets:30 Wall Balls (20/14)-2:00 recovery Air Bike between sets–straight into-4 sets:15 Burpee Box Jump Overs (24/20)-2:00 recovery Air Bike between sets- *Score is for
11.5.24
5 sets1:30 AMRAP20/16 Calorie Air BikeMax Double Dumbbell Snatch (35s/25s) in Remaining time-Rest 2:30 between sets-
11.1.24
For Time50/40 Calorie Row75 Hang Dumbbell Power Cleans (50s/35s)50/40 Calorie Row
10.30.24
15 min AMRAP 10-20-30-40-50…Wall Balls (20/14)5-10-15-20-25Burpee Box Jump Overs (24″/20″)
10.29.24
For Time 30/24 Calorie Air Bike30 Pull Ups30/24 Calorie Air Bike15 Chest to Bar30/24 Calorie Air Bike30 Pull Ups
10.28.24
2 Sets:3 Rounds12 Single Arm Dumbbell Thrusters (6 per side) (50/35)50ft Single Dumbbell Walking Lunge (50/35)36 Double Unders-rest 3:00 between sets-
10.24.24
For Time Teams of 280 Wall Balls (20/14)20 Synchro Line Facing Burpees60 Wall Balls (20/14)15 Synchro Line Facing Burpees40 Wall Balls (20/14)10 Synchro Line Facing
10.22.24
4 Sets: (1 set every 5 minutes)10 Handstand Push Ups10 Right Arm Hang Dumbbell Snatch (50/35)25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)10 Left Arm
10.21.24
Jackie For time:1,000-meter row50 thrusters30 pull-ups Men: 45 lb.Women: 35 lb.
10.17.24
6 sets1:30 AMRAP50 Crossovers (Or 100 Single Unders)Max Strict Pull-Ups in the remaining time-1:30 rest between sets-
10.16.24
For Time 10-9-8-7-6-5-4-3-2-1Dumbbell Box Step Ups (50s/35s)(24″/20″)*8 Dumbbell Bench Press (50s/35s) after each set
10.15.24
20 min AMRAP 60/48 Calorie Air Bike (Or 2000m Bike Erg)40 GHD Sit Ups (Or V-Ups)40ft Handstand Walk (Or 4 Wall Walks)30/24 Calorie Air Bike
10.11.24
For Time 40 Push Ups80 Air Squats20 Bench Press (135/85)40 Wall Balls (20/14)20 Bench Press (135/85)80 Air Squats40 Push Ups
10.10.24
5 sets: (each for time)21/16 Calorie Row15 Pull-ups9 Strict Handstand Push Ups-rest 1:1 between sets-
10.9.24
3 RFT21 Hang Power Snatch (75/55)7 Box Jumps (30″/24″)-at 10:00-3 RFT21 Box Jumps (24″/20″)7 Hang Power Snatch (115/85)
9.27.24
For Time 1600m Run-At the 12:00 Mark-3 Shuttle Run Sprints3 Shuttle Any Object Carry (70/50)4 Shuttle Run Sprints4 Shuttle Any Object Carry (70/50)6 Shuttle Run
9.26.24
For Time 45 Push-Ups30/24 Calorie Row30 Handstand Push Ups30/24 Calorie Row15 Strict Handstand Push Ups
9.23.24
For Time 30 Deadlifts (185/125)6 Strict Pull-ups30/24 Calorie Row6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30/24 Calorie
9.19.24
Every 4:00 (6 Sets)15/12 Calorie Air Bike12 Box Jump Overs (24″/20″)9 Burpee to Bar
9.18.24
12 min AMRAP 1-2-3-4-5-6-7-8-9-10…Back Squats (135/95)10 Push Ups after each set
9.17.24
For Time 50/40 Calorie Row40 Alternating Hang Dumbbell Snatch (50/35)40 Toes to Bar40 Alternating Hang Dumbbell Snatch (50/35)50/40 Calorie Row
9.16.24
For Time 10 Power Cleans (135/95)200m Run8 Power Cleans (155/105)200m Run6 Power Cleans (185/125)200m Run4 Power Cleans (205/135)200m Run2 Power Cleans (225/155)200m Run
9.13.24
10 min AMRAP 12 DB Deadlifts (50s/35s) 8 DB Hang Power Cleans (50s/35s) 6 DB Push Ups (50s/35s)
9.12.24
5 RFT 20 Wall Balls (20/14) 15 T2B 10×50′ Shuttle Run *each shuttle run rep is 25′ down + 25′ back
9.11.24
Teams of 2:343/275 Calorie Air Bike– Every 3:00 (including at 0:00), stop and perform 11 Synchro BurpeesTeams can switch on the bike as often as
9.10.24
For Time 81-63-45-27Double Unders27-21-15-9Goblet Squat (53/35)*15 GHDs (Or V-Ups) after each round
9.6.24
“Lazar is the best” 3 Rounds30/24 Calorie Row10 Bar Muscle Ups-Rest 3:00-3 Rounds:30/24 Calorie Row15 Strict Handstand Push Ups-Rest 3:00-3 Rounds10 Bar Muscle Ups15 Strict
9.5.24
Teams of 215:00 AMRAP30 seconds on/30 seconds offMax Calorie Air Bike– At 16:00 –75 Synchro Wall Balls (20/14)
9.4.24
2 sets (New set every 10:00)150 Doubles Unders35 Toes to Bar20 Burpee Box Jump Overs (20″)
9.3.24
20 min AMRAP 400m Run6 Wall Walks18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)
9.2.24
“Nasty Girls” 3 Rounds for time of:50 Air Squats7 Muscle-ups10 Hang Power Cleans, 135# / 95#
8.29.24
For Time 3-6-9-12-15-12-9-6-3Handstand Push UpsSumo Deadlift High Pull (95/65)V-Ups
8.28.24
30/24 Cal Air Bike30 Burpees@7:0025/20 Cal Air Bike25 Line Facing Burpees@14:0020/16 Cal Air Bike20 Burpee Broad Jump (4’/3’)
8.27.24
16 min EMOMMinute 1: 200m RunMinute 2: Max Single UndersMinute 3: Max Kettlebell Swings (53/35)Minute 4: Rest
8.26.24
4 sets:3:00 AMRAP10/8 Cal Row10 Box Jumps (20″)10 Dumbbell Push Press (50s/35s)*Rest 90 seconds between sets. When starting the next set, resume where you left
8.23.24
14 min EMOMMin 1: 40-seconds Max Calorie RowMin 2: 40-seconds Max Wall Balls (20/14)
8.21.24
For Time 300ft Odd Object Carry (100/70)-into-5 Rounds10 Dumbbell Push Press (50s/35s)50ft Dumbbell Front Rack Walking Lunge (50s/35s)-into-300ft Odd Object Carry (100/70)
8.20.24
3 Sets (Each for time, rest 1:1)15/12 Calorie Air Bike12 Burpee Box Get Overs (30″/24″)15/12 Calorie Air Bike9 Burpee Box Get Overs (30″/24″)15/12 Calorie Air
8.16.24
14 min AMRAP7 Handstand Push Ups7 Box Jumps (30″/24″)7 Chest to Bar Pull Ups14 Wall Balls (20/14)
8.15.24
4 Rounds 12 DB Single Arm High Pull (each- RPE 7) 12 DB Crossbody Single Leg RDL (each-RPE 7) 15 Tempo GHD Hip Extension (4-1-1
8.14.24
For Time 25/20 Calorie Row100 Double Unders25/20 Calorie Row200 Single Unders25/20 Calorie Row100 Double Unders25/20 Calorie Row
8.13.24
3 rounds:15/12 Calorie Air Bike12 Alternating Dumbbell Snatch (50/35)9 Burpee Over Dumbbell -Rest until 12:00- For time:45/36 Calorie Air Bike36 Alternating Dumbbell Snatch (50/35)27 Burpee
8.2.24
14 min AMRAP 14/11 Cal Row7 Strict Handstand Push Ups14 Dumbbell Step Ups (35s/25s) (20″ box)
8.1.24
For Time 30 Wall Balls (20/14)50 Box Jump Overs (24″/20″)30 Wall Balls (20/14)50 GHD Sit Ups (Or V-Ups)30 Wall Balls (20/14)6 Rope Climbs (Or 30
7.30.24
5 Sets2:00 AMRAP30 Air SquatsMax Calorie Air Bike– Rest 2:00 between sets – *score is calories
7.23.24
For Time 10-20-30-40Box Jump Overs (20″)40-30-20-10Toes to Bar*200m Run after each round
7.22.24
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
7.19.24
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-
7.18.24
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
7.17.24
5 sets8 Power Snatch (95/65)200m Run8 Power Snatch (95/65)-rest 1:1 between sets- *score time each set
7.16.24
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-
7.15.24
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
7.11.24
“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)
7.10.24
For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x50s/35s)30 Double Unders after each set
7.9.24
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
7.8.24
For Time 30-24-18-12-6Kettlebell Swings (53/35)V-ups10-8-6-4-2Box Jumps (30″/24″)
7.5.24
For Time21-15-9Ring DipsInverted Ring RowsPush UpsCalorie Row (Women: 15-12-9 calories)
7.4.24
“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
7.3.24
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
7.1.24
3 sets (Every 6:00)2 Rounds15 Wall Balls (20/14)30 Double Unders15/12 Calorie Row30 Double Unders
6.27.24
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
6.26.24
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)
6.25.24
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
6.21.24
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.
6.20.24
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