PERFORMANCE
For Time;
run 400m
21 thrusters; 135/95
run 400m
15 thrusters; 135/95
run 400m
9 thrusters; 135/95
cash-out bike 20/18 calories

FITNESS
For Time;
row 300m
21 DB thrusters; 135/95
row 300m
15 DB thrusters; 135/95
row 300m
9 DB thrusters; 135/95
cash-out bike 20/18 calories

Hip/Uper Back Stretch/Cool Down
Puppy Dog x1 min
Saddle Archer x1 min/side
Fragon x:30sec/side

PERFORMANCE
24 min AMRAP
run 1 mile buy in
with remaining time:
1 T2B
1 DB hang clean and jerk/hand
30 dubs/60 singles**
2 T2B
2 DB hang clean and jerk/hand
30 dubs/60 singles
3..
3..
* dub count stays the same, add 1 rep every round to t2b and Db

FITNESS
24 minute amrap
row 600m + run 400m
with remaining time:
1 abmat situps
1 DB hang clean and jerk/hand
30 singles
2 abmat situps
2 DB hang clean and jerk/hand
30 singles
3..
3..
* singles count stays the same, add 1 rep every round to abmat and Db

Calf/Core stretch and cool down
Low Dragon x:30 sec/side
Seal / Sphinx x1 min
x2 sets

4 sets; deadlift w/ 3 sec pause @knee (on way up and way down) x6-8 reps

For Time;
30/24 Calorie Ski
30 wallballs (RX+ 30/20)
– rest 3 min
30/24 Calorie Row
30 wallballs
– rest 3 min
200m sled push; 45/25 loaded
30 wallballs

Quad Stretch/Cool Down
Half – saddle X1 min/leg
seated forward fold x 1 min

PERFORMANCE
Hang Power Clean; 2.2.2; work to a tough cluster in 12 min
– rest 10 sec after each double

For Time
24 BBJO
12 power cleans; 185
run 200m
12 Power cleans; 185
24 BBJO

FITNESS
emom x10 min; hang power clean x6 reps;

For Time;
18 BBJO
18 Kettle Bell Swings
run 200m
18 Kettle Bell Swings
18 BBJO

Lower Back/Chest Stretch and Cool Down
Half front split x:30sec/side
Standing Forward Fold w/interlaced fingers X:20 sec
x2 sets

PERFORMANCE
Front Squat; work to a tough single in 12 min

4 RFT
12 HSPU/18 HR pushups
18 pullups
100ft single arm DB front racked walking lunge; 55/35

FITNESS
EMOM x12 min
bike :20 seconds @moderate pace + 4 front squats; OK to use Kettlebell

4 RFT
10 Pushups
10 empty barbell strict press
12 pullups
100ft single arm DB front racked walking lunge

Upper back/Shoulder/Glute Stretch
Puppy Dog x1 min
Saddle Archer x1 min/side
Fragon x:30sec/side

PERFORMANCE
3 RFT (15 min time cap)
21 Calorie Ski
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)

Rest 10:00

3 RFT
21 abmat situps
15 calorie row
9 Power Snatch 135/95

FITNESS
3 RFT
15 Calorie Ski
12 Deadlifts; 155/105
9 pullups

– rest 10 minutes

3 RFT
16 calorie row
26 abmat situps
16 DB snatches

Lower Back and shoulder Based Stretch/Cool Down
30 sec supine twist per side
1 min seal (sphinx)
1 min twisted cross /side

3 sets;
A1. Half-Kneeling SA DB press x10-12 reps/arm
A2.single-leg deadlift x10-12/leg

PERFORMANCE
For Time;
Buy in; 1 mile run
into…
10 rounds of:
12 wallball shots
8 DB hang clean and jerk; 4/arm (50/35)

FITNESS
3 RFT
400m run
25 wallball shots
16 DB hang Clean and Jerk; 4/arm (30/20)

Calf and Ankle Cooldown/Stretch
30 sec Downward dog
30 sec/side low dragon
x2 sets

PERFORMANCE
3 RFT
20/18 calorie Ski
20 BBJO
20 T2B
20 Push Press; 95/65
20/18 Calorie Row
– rest 3 min bet sets

FITNESS
3 RFT
16/14 calorie ski
16 BBJO
16 hang leg raises (toes past hip height)
16 push press; 95/65
16/14 calorie ski
– rest 3 min bet sets

AB/SHOULDER Based Stretch/Cool Down
1 min seal (sphinx)
1 min thread the needle/side
1 min puppy dog

What is ‘Performance’ and ‘Fitness’?

Performance is basically Crossfit, as you know it. Barbell work, gymnastics work and monostructural work.

‘Fitness’ is a more of a bootcamp version of the exact same Crossfit workout for the day. The stimulus remains the same, minus the heavy barbell and/or

strenuous work load. 

So now when you come in for your regular Crossfit class time, you’ve got the option!

PERFORMANCE
8 min AMRAP;
75 dubs/150 singles
20 Power cleans
** increase weight on bar every round

– rest 4 min

8 min AMRAP;
75 dubs/150 singles
20 Power cleans
** increase weight on bar every round
(135/95, 155/105, 185/125, 205/135, 225/155)
** increase weight on bar every round
** start 2nd amrap were you left off on your first

FITNESS
8 min AMRAP;
50 single unders
12 box jumps
12 KB swings; 53/35

– rest 4 min

8 min AMRAP
50 single unders
12 box jumps
12 KB swings; 53/35

Lower Back Based Stretch/Cool Down
30 sec supine twist per side
1 min bound angle
x2 sets

4 RFT
run 200m
40 air squats
100ft walking lunge
row or ski 20/16 calories
– rest 2 min bet sets
rx+ wear a vest

Quad Based Stretch/Cooldown
45 sec fragon per side
45 sec dragon per side
45 sec lizard per side