Front Squat

5 sets x 5 Front Squats (80% of Wk 1 Heavy Single)

-Complete a set every 2:15-

Fall Festivals

Affiliate Compete (RX+)

Teams of 2

80 Wall Balls (30/20)

20 Synchro Line Facing Burpees

60 Wall Balls (30/20)

15 Synchro Line Facing Burpees

40 Wall Balls (30/20)

10 Synchro Line Facing Burpees

Freedom (RX'd)
Teams of 2
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees

Independence
Teams of 2
80 Wall Balls (14/10)
15 Synchro Line Facing Burpees
60 Wall Balls (14/10)
10 Synchro Line Facing Burpees
40 Wall Balls (14/10)
5 Synchro Line Facing Burpees

Liberty
Teams of 2
80 Wall Ball Thrusters (light)
15 Synchro Up Downs
60 Wall Ball Thrusters (light)
10 Synchro Up Downs
40 Wall Ball Thrusters (light)
5 Synchro Up Downs

• Target time: 11-13 minutes

• Time cap: 16 minutes

Trick-or-Treating

Affiliate Compete (RX+)

1600m Run

100 Toes to Bar

50 Box Jump Overs (30/24)

-Partition as needed-

Freedom (RX'd)
1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes can break up and rotate movements however they desire.

Independence
1200m Run
60 Toes to Bar
30 Box Jumps (24/20)
-Partition as needed-

Liberty
800m Run
50 Hanging Knee Raises
50 Box Step Ups (20/16)
-Partition as needed-

• Target time: 15-17 minutes

• Time cap: 20 minutes

Mayhem Mini-Pump: Upper Body

4 Rounds

10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-

* Rest 1 minute between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Inverted Skull Crusher
Wide Grip Barbell Curls

Shoulder Press

5 sets x 5 Shoulder Press (80% of Wk 1 Heavy Single)

-Complete a set every 2:15-

Pumpkin Carving

Affiliate Compete (RX+)

4 Sets: (1 set every 5 minutes)

10 Strict Handstand Push Ups

10 Right Arm Hang Dumbbell Snatch (50/35)

25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)

10 Left Arm Hang Dumbbell Snatch (50/35)

25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)

Freedom (RX'd)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)

Independence
4 Sets: (Every 5:00)
8 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (35/25)
25ft Right Arm Overhead Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
25ft Left Arm Overhead Dumbbell Walking Lunge (35/25)

Liberty
4 Sets: (Every 5:00)
10 Push Ups
10 Right Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)
10 Left Arm Hang Dumbbell Snatch (light)
25ft Dumbbell Walking Lunge (light)

• Target time each set: 2:30-3:00 minutes

• Time cap each set: 3:45

Jackie

Freedom (RX'd)
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Independence
800m Row
50 Thrusters (35/25)
20 Pull Ups

Liberty
500m Row
30 Wall Ball Thrusters (light)
20 Ring Rows

• Target time: 6-8 minutes

• Time cap: 10 minutes

Hang Power Clean + Push Press

Set 1: 5 Hang Power Cleans + 5 Push Press

Set 2: 4 Hang Power Cleans + 4 Push Press

Set 3: 3 Hang Power Cleans + 3 Push Press

Set 4: 2 Hang Power Cleans + 2 Push Press

Set 5: 1 Hang Power Clean + 1 Push Press

Complete each complex unbroken

Open Gym

Cancelled :(

Death by Dumbbell

AMRAP 40 (With a Partner)

Buy-In: 300 DU's (Split)

10 DB OH Synchro Lunges (35/25)

20 DB Thrusters (35s/25s)

30 Alt. DB Snatches (35/25)

40 DB Deadlifts (35s/25s)

400m Run (OR Machine Equivalent)

40 DB Deadlifts (35s/25s)

30 Alt. DB Snatches (35/25)

20 DB Thrusters (35s/25s)

10 DB OH Synchro Lunges (35/25)

RX+ 500DU's + 50/35 DB

Muscle Snatch + Snatch Balance

Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 1: 8 Muscle Snatch + 4 Snatch Balance
Set 1: 6 Muscle Snatch + 3 Snatch Balance
Set 1: 4 Muscle Snatch + 2 Snatch Balance
Set 1: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets

Bar Muscle Ups: Week 1

2:00 AMRAP for max reps of:

Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows

Breyer’s

Affiliate Compete (RX+)

6 sets

1:30 AMRAP

60 Crossovers (120 Single Unders)

Max Strict Pull-Ups in remaining time

-1:30 rest between sets-

Freedom (RX'd)
6 sets
1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-

Independence
6 sets
1:30 AMRAP
75 Single Unders
Max Strict Pull-Ups in remaining time
-1:30 rest between sets-

Liberty
6 sets
1:30 AMRAP
80 Single Unders
Max RIng Rows in remaining time
-1:30 rest between sets-

• Target number of Reps each set: 10+ reps

• Minimum number of Reps each set before scaling: 6 reps

Front Squat

6 sets x 6 Front Squats (Build in weight)

-Complete a set every 2:00-

Tillamook

Affiliate Compete (RX+)

10-9-8-7-6-5-4-3-2-1

Dumbbell Box Step Ups (50s/35s)(24/20)

10 Dumbbell Bench Press (50s/35s) after each set

Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s)(24/20)
8 Dumbbell Bench Press (50s/35s) after each set

Independence
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (35s/25s)(24/20)
8 Dumbbell Bench Press (35s/25s) after each set

Liberty
10-9-8-7-6-5-4-3-2-1
Single Dumbbell Box Step Ups (light)(20/16)
8 Elevated Push Ups after each set

• Target time: 9-11 minutes

• Time cap: 15 minutes

Ben & Jerry’s

Affiliate Compete (RX+)

20:00 AMRAP

60/48 Calorie Air Bike

40 GHD Sit Ups (V-Ups)

50ft Handstand Walk (5 Wall Walks)

30/24 Calorie Air Bike

30 GHD Sit Ups (V-Ups)

50ft Handstand Walk (5 Wall Walks)

15/12 Calorie Air Bike

20 GHD Sit Ups (V-Ups)

50ft Handstand Walk (5 Wall Walks)

Max Burpee to Bar (6in) in the remaining time

Freedom (RX'd)
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Or V-Ups)
4 Wall Walks
30/24 Calorie Air Bike
30 GHD Sit Ups (Or V-Ups)

3 Wall Walks
15/12 Calorie Air Bike
20 GHD Sit Ups (Or V-Ups)
2 Wall Walks
Max Burpee to Bar (6in) in the remaining time.
**18 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then. **

Independence
20:00 AMRAP
50/40 Calorie Air Bike
30 V-Ups
3 Wall Walks
25/20 Calorie Air Bike
25 V-Ups
2 Wall Walks
12/10 Calorie Air Bike
12 V-Ups
1 Wall Walk
Max Burpee to Bar (6in) in the remaining time.

Liberty
20:00 AMRAP
30/24 Calorie Air Bike
30 Sit Ups
30ft Bear Crawl
20/16 Calorie Air Bike
20 Sit Ups
20ft Bear Crawl
10/8 Calorie Air Bike
10 Sit Ups
10ft Bear Crawl
Max Up Downs in the remaining time.

• Target number of Reps: 25+ reps

• Minimum number of Reps before scaling: 15 reps

Mayhem Mini-Pump: Core

4 rounds:

30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets

*Rest 1 minute between rounds

Isolateral DB Farmers Carry

Shoulder Press

6 x 6 Shoulder Press (Build in weight to a heavy 6 rep)

-Complete a set every 2:00-

Haagen Dazs

Affiliate Compete (RX+)

27-21-15-9

Calorie Row (women: 21-15-12-7)

Hang Squat Cleans (95/65)

Freedom (RX'd)
27-21-15-9
Calorie Row (women: 21-15-12-7)
Hang Squat Cleans (75/55)

Independence
21-15-9-6
Calorie Row (women 16-12-8-4)
Hang Squat Cleans (65/45)

Liberty
12-10-8-6
Calorie Row (women 10-8-6-4)
Hang Dumbbell Squat Cleans (light)

• Target time: 8-10 minutes

• Time cap: 14 minutes

Open Gym

8-10AM with Coach Matt!

HERO HERO HERO!!!

Alice

4 Rounds (With a Partner) for Time:

300m Run (Together)

30 Power Cleans (65)

30 Burpees

30 Calorie Air Bike

30 Air Squats

30 Alternating Lunges

30 Calorie Air Bike

30 Deadlifts (65)

30 Ball Slams (20/14)

30 Calorie Air Bike

Buy-Out: 300 Abmat Sit-Ups

Time Cap: 50 Minutes

This tribute workout is dedicated to Alice Elderton, NHS worker, for her 30th birthday during the COVID pandemic in 2020 (she was born on December 4, 1990).

A former gymnast and sprinter, Alice, lost much of her weight and strength, and had completely stopped training – until she found CrossFit. Alice battled with anorexia from the age of 15, but found her motivation again and seeks to inspire and motivate others.

She lost her brother at 29 years old in 2016 to mental health. He took his own life after losing his eyesight the year prior.

– Round 1 is in honor of Alice and her 30th birthday
– Round 2 is in honour of her brother
– Round 3 is in honour of her strength
– Round 4 is in honor of her desire to inspire and motivate others who have been through similar life situations.

Saturday with Coach Mike!

AMRAP 40

Teams of 2

80 Ground to Overhead (45/25 plate)

60 Box Step Ups (20”)

40 Sit Ups

20 Burpees

500m Row (Split) OR 400m Run (Split)

RX + (Box Jumps + Stick Sit Ups)

Jeopardy

Affiliate Compete (RX+)

AMRAP 2:00 (8 sets Max)

15 Ring Rows (feet elevated)

10 Strict Handstand Push Ups

Max Box Jump Overs (24/20)

-no rest between sets-

-Continue pattern until 100 Box Jump Overs total are accumulated

Freedom (RX'd)
AMRAP 2:00 (8 sets Max)
15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)
10 Handstand Push Ups
Max Box Jump Overs (24/20)
-no rest between sets-
*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).

Independence
AMRAP 2:00 (8 sets Max)
12 Ring Rows (Or 10 Bent Over Dumbbell Rows (35s/25s)
8 Handstand Push Ups
Max Box Jump Overs (20/16)
-no rest between sets-
-Continue the pattern until 100 Box Jump Overs total are accumulated

Liberty
AMRAP 2:00 (8 sets Max)
10 Ring Rows (Or 10 Bent Over Dumbbell Rows (light)
10 Push Ups
Max Box Step Ups (20/16)
-no rest between sets-
-Continue the pattern until 75 Box Step Ups total are accumulated

• Target number of reps each set: 17+ Box Jump Overs

• Minimum number of reps before scaling: 12 Box Jump Overs

Shoulder Press

Establish heavy single Shoulder Press

15 minutes

Are you smarter than a 5th grader?

Affiliate Compete (RX+)

21-18-15-12-9-6

Front Rack Lunge (115/85)

Toes to Bar

Freedom (RX'd)
21-18-15-12-9-6
Front Rack Lunge (95/65)
Toes to Bar

Independence
21-18-15-12-9-6
Front Rack Lunge (75/55)
Knees to Elbows

Liberty
21-18-15-12-9-6
Single Dumbbell Front Rack Lunge (light)
Hanging Knee Raises

• Target time: 10-12 minutes

• Time cap: 14 minutes

Snatch

8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-

Family Feud

Affiliate Compete (RX+)

15:00 AMRAP

12 Left Arm Hang Dumbbell Clean and Jerks (50/35)

12 Burpee Over Dumbbell

12 Right Arm Hang Dumbbell Clean and Jerks (50/35)

100m Run

Freedom (RX'd)
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (50/35)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (50/35)
100m Run

Independence
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (35/25)
8 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (35/25)
100m Run

Liberty
15:00 AMRAP
8 Left Arm Hang Dumbbell Clean and Jerks (light)
8 Up Downs
8 Right Arm Hang Dumbbell Clean and Jerks (light)
50m Run

• Target number of Rounds: 7+ Rounds

• Minimum number of Rounds before scaling: 5 Rounds

Wheel of Fortune

Affiliate Compete (RX+)

2 Rounds

25/20 Calorie Row

25/20 Calorie Air Bike

-rest 1:1-

2 Rounds

20/16 Calorie Row

20/16 Calorie Air Bike

-rest 1:1-

2 Rounds

15/12 Calorie Row

15/12 Calorie Air Bike

Freedom (RX'd)
2 Rounds
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike

Independence
2 Rounds
18/14 Calorie Row
18/14 Calorie Air Bike
-rest 1:1-
2 Rounds
12/10 Calorie Row
12/10 Calorie Air Bike
-rest 1:1-
2 Rounds
8/7 Calorie Row
8/7 Calorie Air Bike

Liberty
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
12/10 Calorie Row
12/10 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike

• Target time and time caps for each set:
  Set 1: Sub 4 minute target, 6 minute cap
  Set 2: Sub 3 minute target, 5 minute cap
  Set 3: Sub 2 minute target, 4 minute cap
  Overall time cap: 30 minutes

Strict Handstand Push Ups: Week 5

10 minute EMOM

Odd Minute:
Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]
Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]
Liberty: 30 seconds of Pike HSPU or Push Ups

Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]
Independence: 30 seconds of Handstand Hold [back to wall]
Liberty: 30 seconds of Box Handstand Hold or High Plank Hold

Videos:
Deficit Strict Handstand Push Up
Box Deficit Strict Handstand Push Up
Push Up
Pike Push Up
Freestanding Handstand Hold
Belly to Wall Handstand Hold
Back to Wall Handstand Hold
Box Handstand Hold
High Plank Hold

Front Squat

Establish heavy single Front Squat

15 minutes

The Price is Right

Affiliate Compete (RX+)

6 Rounds

18 Wall Balls (30/20)(10/9ft)

9 Strict Pull Ups

4 Wall Walks

-Rest As Needed Between Rounds

Freedom (RX'd)
6 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks

-Rest 1:00 Between Rounds

Independence
6 Rounds
12 Wall Balls (14/10)
8 Pull Ups
2 Wall Walks

-Rest 1:00 Between Rounds

Liberty
6 Rounds
10 Wall Ball Thrusters (10/8)
8 Ring Rows
3 Inch Worms
-Rest 1:00 Between Rounds

• Time Cap: 18 minutes

Open Gym

8-10am with Coach Matt!