Nov 5 – 11


1 Mile Run – Both Partners Run, split everything else.
(If it’s raining, we’ll do double unders)
100 Cal
90 Burpees – Split
80 Cal
70 Deadlift 155/105
60 Cal
50 Pull Ups
40 Cal
30 Thrusters 155/105
20 Cal
10 Rope Climb


500m Row
27 Push Jerk 135/95
27 TTB
500m ROw
21 Push Jerk
21 Pull Up
500M Row
15 Push Jerk
15 Pull Ups


4×10 Back Squat – Try for straight sets.


30 Pull-ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups

* Yes this workout is called the Rings of Power but has bar muscle ups
**Borrowed from CrossFit Mayhem


4×10 Strict Press


Every 6 Min for 24 Min
20/16 Cal
30 Abmat Sit Up
10 Hang Power Snatch 115/80 RX + also 10 OHS
10 Burpee Over Bar
RX+ add 3 Rope Climb each round
Shoot for about 4 min of work, 2 min of rest on the early rounds if scaling.


Sumo Deadlift 1×15 and 3×5


15 Min EMOM
5 Burpees and 6 Hang Squat Clean Thrusters 75/55
If you don’t finish the 11 reps in 1 min, stop and rest the next min.
Score the reps you finish all the work.
If you’re scaling, adjust the reps and weight so that you think you can get at least the 1st 5 rounds before breaking.


“Bella Complex”

12 Min to build to a max
Power Clean
Front Squat
(You’ll probably be limited by how much weight you can lower from overhead to shoulders)


2 Options today, partner or solo…

Freedom (RX’d)
Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row

Individual Option:
15/12 Calorie Row
12 Snatch (95/65)
15/12 Calorie Row
10 Snatch (135/95)
15/12 Calorie Row
8 Snatch (155/105)
15/12 Calorie Row
6 Snatch (185/125)
15/12 Calorie Row
*Borrowed from CrossFit Mayhem


Quarterly “Air Force” Test

For time:
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

About 20 minutes after we start Air Force (Give you about a 10 min break)


50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups


4×12 Bench Press – Straight across (same weight all 4 sets)


Sep 23-29

Sat With a partner, one person working, one resting, split as needed.5 Rounds25 Cal20 DB Hang Snatch 50/35 – RX+ American KB Swing 70/5315 Burpee Over

Sep 16-22

Sat Sep 16 4 Rounds – split the work with a partner anyway you like.Run*20 Single Arm Devils Press 50/3540 Wall Balls60 DB CJRX+ Both

Sep 9-15

5 Rounds – Partners alternate after each exercise100M Run15 DB Deadlifts (1 DB 50/35) – RX+ DBall DL15 Burpees1 Min Break5 Rounds200M Run15 TTB15 DB


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