April 13th
5K
April 12th
5 Rounds
400 Meter Sprint
15 Overhead Squats (M:95 & W:45)
April 9th
10 Rounds
30 Seconds KB Swings
30 Seconds Plank
Score is total number of KB Swings
April 6th
Dead Lift
7 x 5 x 3 x 3 x 1 x 1 x 1 x 1
April 5th
5 Rounds
21 Push Ups
21 SDHP (M:95 & W:45)
April 1st
15 Deadlift (M:135 & W:95)
30 ABMAT situps
15 inv burpees
30 push press (M:75 & W:45)
15 box jumps
30 push press
15 inv burpees
30 ABMAT situps
15 Deadlift
Mar 31st
5K
Mar 30th
AMRAP 20 MIN
3 Front Squats (M:135 & W:95)
6 K 2 E
9 Push Ups
Mar 29th
Nasty Girls
50 Squats
7 Muscle Ups
10 HH Cleans (M:135 & W:95)
Mar 26th
Pull Ups
1st Min....1 rep
2nd Min....2 reps
3rd Min....3 reps
Continue this pattern until failure (failure = unable to complete the required amount of reps for that minute).
3 x 400 Meter Sprints
2 minutes rest
Mar 25th
5 Rounds
20 Double Unders
20 ABMAT Situps
20 MB Deadlift
Mar 24th
AMRAP 20 Min
12 Push Press (M:75 & W:50)
10 Pull Ups
Mar 23rd
400 Meters Walking Lunges
Mar 22nd
Back Squat
1 x 1 x 1 x 1 x 1 x 1 x 1
Mar 19th
AMRAP 20 Min
10 Deadlift
8 High Hang Clean
6 Push Press
(M:65 & W:45)
Mar 18th
"CrossFit Total"
Back Squat 1 x 1 x 1
Shoulder Press 1 x 1 x 1
Deadlift 1 x 1 x 1
Take heaviest of lift from each of the three exercises; score is equal to these three lifts combined.
Mar 17th
"Angie"
100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats
Josh 25:18
Tyler 26:53
Scott 29:31
Trey 30:37
Cliffard 37:19
Tina 38:45
Jenni 41:40
Mar 16th
5 Rounds
12 Deadlift (M:135 & W:95)
400 Meters
45 Sit Ups
Mar 15th
Back Squat
5 x 5 x 5 x 5 x 5
Each set is executed at same weight.
Mar 12th
Thrusters
1 x 1 x 1 x 1 x 1 x 1 x 1
Mar 11th
5 K
Mar 10th
AMRAP 20 Min
15 Push Jerk (M:95 & W:65)
Double Unders
15 SDHP (M:95 & W:65)
Mar 9th
75 OH Squat (M:95 & W65)
Score is equal to number of sets required
complete the 75 reps.
Mar 8th
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Mar 5th
5 K
Mar 4th
Deadlift
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Mar 3rd
50, 40, 30, 20, 10
Push Press (M:75 & W:55)
Sit Ups
Mar 2nd
Max Pull UPs; 3 rounds
2 Min Work
2 Min Rest
Followed by 800 meters sprint.
Mar 1st
150 Wall Ball Shots (M:20 & W:15)
Feb 26th
800 Meters
21, 15, 9
Push Ups
Squats
Pull Ups
800 Meters
Feb 25th
"Fight Gone Bad"
3 Rounds w/ 1 minute rest between.
Wall Balls (M:20 & W:15)
SDHP (M:70 & W:45)
Box Jumps
Push Press (M:70 & W:45)
Burpees
Feb 24th
TABATA
Push Ups
3 min rest
Sit Ups
3 min rest
Squats
Feb 23rd
21 Deadlift (M:225 & W:165)
800 Meters
15 Deadlift
800 Meters
9 Deadlift
800 Meters
Feb 19th
"CrossFit Total"
Back Squat 1 x 1 x 1
Shoulder Press 1 x 1 x 1
Deadlift 1 x 1 x 1
Take heaviest of lift from each of the three exercises; score is equal to these three lifts combined.
Feb 18th
Partners - One partner on push press while other is on lunges. Switch stations after completing 1/2 lap of lunges. Score is equal to the total number of push presses in 12 minutes.
Feb 17
1 mile
100 Sit Ups
1 mile
Feb 16th
Push Press
5 x 3 x 2 x 1 x 1 x 1 x 1
or
"Fran"
21, 15, 9
Thrusters (M:95 & W:65)
Pull Ups
Feb 15th
"Fran"
21, 15, 9
Thrusters (M:95 & W:65)
Pull Ups
Feb 12th
Push Press
3 x 2 x 1 x 1 x 1 x 1
Feb 11th
AMRAP in 20 min
12 Kettlebell Swings
15 Push Ups
25 Sit Ups
Feb 10th
AMRAP in 20 min
5 Thrusters (M:95 & W:65)
7 Cleans
10 SDHP
Feb 9th
3 x 800 meter sprints
3 minutes rest
Feb 8th
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Total score is equal to the sum of each of your 1RMs.
Feb 5th
Dead Lift
3 x 3 x 3 x 3 x 3
Feb 4th
1st Min....1 rep
2nd Min....2 reps
3rd Min....3 reps
Continue this pattern until failure (failure = unable to complete the required amount of reps for that minute).
Repeat pattern for push ups, sit ups, and then squats.
Feb 3rd
"Angie"
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Feb 2nd
Push Press
3 x 3 x 3 x 3 x 3 x 3 x 3
Feb 1st
"Filthy Fifty"
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge, 50 steps
50 Sit Ups
50 Push press, (M:45 & W:35)
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
Jan 29th
50-40-30-20
Double Unders
Sit ups
Jan 28th
5K
Jan 27th
10 Rounds
Kettle Bell Swings 30 Seconds
Planks 30 Seconds
Jan 26th
"Diane"
21, 15, 9
Deadlift (M:225 & W:165)
HS Push Ups
Jan 25th
AMRAP in 20 Min
100 Meters
12 Kettlebells (M:53 & W:35)
10 Pull Ups
Jan 21st & 22nd
Front Squat
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Jan 19th & 20th
800 Meter
50 Push Ups
800 Meter
40 Push Ups
800 Meter
30 Push Ups
Jan 18th
Weighted Pull Ups
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Jan 14th
"Helen"
3 rounds:
400 Meters
21 Kettlebells (M:53 & W:35)
10 Pull Ups
Jan 14th
"Helen"
3 rounds:
400 Meters
21 Kettlebells (M:533 & W:35)
10 Pull Ups
Jan 13th
AMRAP in 20 min
12 Power Snatch (M:65 & W:45)
10 Push Ups
Jan 12th
AMRAP in 20 min
12 Thursters (M:65 & W:45)
10 Pull Ups
Jan 11th
Deadlift
5 x 5 x 5 x 5 x 5
Jan 8th
Shoulder Press
5 x 5 x 5 x 5 x 5
Jan 7th
Back Squat
5 x 5 x 5 x 5 x 5
Jan 6th
5 Rounds
400 Meter
Thrusters (M:135 & W:100)
Jan 5th
5 Rounds
400 Meter
Deadlift (M:225 & W:135)
Jan 4th
"Cindy"
AMRAP: 20 MIN
5 Pull Ups
10 Push Ups
15 Squats
Jan 1st
AMRAP: 20 MIN
10 Pull Ups
7 Handstand Push Ups
10 Kettlebell Swings
7 Ring Dips
Jan 29th
50-40-30-20
Double Unders
Sit ups
Jan 28th
5K
Jan 27th
10 Rounds
Kettle Bell Swings 30 Seconds
Planks 30 Seconds
Jan 26th
"Diane"
21, 15, 9
Deadlift (M:225 & W:165)
HS Push Ups
Jan 25th
AMRAP in 20 Min
100 Meters
12 Kettlebells (M:53 & W:35)
10 Pull Ups
Jan 21st & 22nd
Front Squat
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Jan 19th & 20th
800 Meter
50 Push Ups
800 Meter
40 Push Ups
800 Meter
30 Push Ups
Jan 18th
Weighted Pull Ups
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Jan 14th
"Helen"
3 rounds:
400 Meters
21 Kettlebells (M:53 & W:35)
10 Pull Ups
Jan 14th
"Helen"
3 rounds:
400 Meters
21 Kettlebells (M:533 & W:35)
10 Pull Ups
Jan 13th
AMRAP in 20 min
12 Power Snatch (M:65 & W:45)
10 Push Ups
Jan 12th
AMRAP in 20 min
12 Thursters (M:65 & W:45)
10 Pull Ups
Jan 11th
Deadlift
5 x 5 x 5 x 5 x 5
Jan 8th
Shoulder Press
5 x 5 x 5 x 5 x 5
Jan 7th
Back Squat
5 x 5 x 5 x 5 x 5
Jan 6th
5 Rounds
400 Meter
Thrusters (M:135 & W:100)
Jan 5th
5 Rounds
400 Meter
Deadlift (M:225 & W:135)
Jan 4th
"Cindy"
AMRAP: 20 MIN
5 Pull Ups
10 Push Ups
15 Squats
Jan 1st
AMRAP: 20 MIN
10 Pull Ups
7 Handstand Push Ups
10 Kettlebell Swings
7 Ring Dips
Dec 23rd
3 rounds:
800 Meter run
50 Push Ups
50 Sit Ups
Dec 22nd
"Fight Gone Bad"
3 Rounds w/ 1 minute rest between.
Wall Balls (M:20 & W:15)
SDHP (M:75 & W:50)
Box Jumps (M:20" & W:15)
Push Press (M:75 & W:50)
Burpees
or
"Elizabeth"
21, 15, 9
Cleans (M:135 & W:95)
Ring Dips
Dec 21st
"Elizabeth"
21, 15, 9
Cleans (M:135 & W:95)
Ring Dips
Dec 18th
"Fight Gone Bad"
3 Rounds w/ 1 minute rest between.
Wall Balls (M:20 & W:15)
SDHP (M:75 & W:50)
Box Jumps (M:20" & W:15)
Push Press (M:75 & W:50)
Burpees
Dec 17th
Deadlift
5 x 5 x 5 x 5 x 5
Dec 16th
"Nicole"
AMRAP in 20 Min
400 Meter
Max Pull Ups
Composit score of both rounds and number of pull ups completed.
Dec 15th
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Total score is equal to the sum of each of your 1RMs.
Dec 14th
3 Rounds:
400 Meters
12 Snatches
21 Pull Ups
Dec 11th
Clean
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1
Dec 10th
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
Total score is equal to the sum of each of your 1RMs.
Dec 9th
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Sit Ups
50 Shldr Press
50 Wall Balls
50 Burpies
50 Double Unders
Dec 8th
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Rung
Pull ups, push ups, and squats can be partitioned in any combination.
Scaled workout is exactly half of "Murph" quantities and distances.
Dec 7th
Squats
5 x 5 x 5 x 5 x 5
Dec 3rd
30, 20, 10
Thrusters (M:65 & W:45)
Pull Ups
Dec 2nd
Cindy
AMRAP in 20 Min
5 pull ups
10 push ups
15 squats
Nov 30th & Dec 1
Max Pull Ups
3 rounds 2 minutes each with 2 minutes rest
Exactly 5 minutes rest after 3rd round.
200 meter walking lunges w/ weight
Nov 26th
5 Rounds:
Up/Down Fairhope Pier Stairs w/ MB
After each round complete the assigned exercise
RD 1 - 50 Squats
RD 2 - 40 Sit Ups
RD 3 - 30 Push Ups
RD 4 - 20 Box Jumps
RD 5 - 10 Burpees
