EMOM for 24:

Min 1 – 3 Hang Power Cleans (Climbing)

Min 2 – 10 American KBS (70/53)

Min 3 – 15 Wall Balls (20/14)

For the Hang Power Cleans, the goal is to increase weight every time you hit these.  The amount you jump will be up to you.  Don’t sacrifice good form for heavier weights though.  Every rep should be perfect!  As with any EMOM, any time left over is rest.  Use that rest time to change out weights.


Scaling Options:

KB weight -> 53/35 -> 35/20 -> as needed

Med ball -> 14/12 -> as needed



Cool Down:

Leg bleeds – 3 min


Back Extensions – 2X 12

Video courtesy of Rouge Fitness



Snatch High Pull + Power Snatch + 2 Hang Squat Snatch




Sets start every 2 min


Based of 22May 1RM

Videos courtesy of Shrugged Collective.  Second time hitting our Snatch Complex.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (seen in first video).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in second video).  If you can hold onto the bar through the whole complex, great!  If you need to drop, do it between the Power Snatch and Hang Snatches.  The %s go up, so dig deep!



3 Rounds For Time:


20 Alt. Dumbbell Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

45 Double Unders

With the Burpee Box Jump Overs, you do not need to fully open the hip at the top.  Just get on the box, and get over.


Scaling Options:

DB weight -> 35/20 -> as needed


Box height -> 20/16 -> as needed


DUS -> attempts through 60 rope contacts -> 90 SUs -> 45 penguin hops


Cool Down:

Pigeon Pose on box – 2 min per side


Calf stretch on rig – 2 min per side



In 5 Min complete:

100′ Walking Lunge

15 HSPUs

Max Cal Ski Erg


rest 5 Min, then…


In 5 Min complete:

200′ Bear Crawl

15 Chest2Bar Pull Ups

Max Cal Ski Erg


rest 5 Min, then…


In 5 Min complete:

100′ Cartwheels

15 Toe2Bar

Max Cal Ski Erg

Think of today as three mini-WODs.  The goal of all three is getting to the Ski Erg and getting as many cals as possible.  The other movements prior to the Ski Erg will be your cash-ins.

Video courtesy of Expert Village.

For a Cartwheel: Start in a lunge. To start your lunge, put your dominant leg in front and bend it slightly. Put your hands on the ground. Put your hands on the ground with your hands turned 90 degrees. Kick your feet over your head. Kick your feet over your head one at a time. Land in a lunge


Scaling Options:

HSPUs -> Pike Push Up

Video courtesy of NorCal CrossFit


Chest2Bar -> Chin Above Pull Ups -> Buddha Pull Up

Video courtesy of NotKrisRoe


Cartwheel -> 5 cartwheel attempts


Toe2Bar -> Hanging Knee Raise


Cool Down:

Banded shoulder stretch – 2 min per side



Cobra to Downward Dog (slow and controlled) – 20 reps



Floor Press


Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting the Floor Press this cycle.  This is an awesome Bench variation if you are in a gym with limited numbers of benches.  Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you.  Let the elbows drop straight down (not at an angle), and keep the but planted at all times.  You can have the legs completely straight, or bend the knees so your feet are flat on the ground.  Either team up and have your partner deadlift the bar into position every set, or do these out of the rack.  With the sets going down this week, aim to go heavier per set compared to the 5X5 week.



5 Lateral Barbell Burpees

10 Clusters (115/80)

15 Ab Mat Sit Ups


Video courtesy of East Dall As CrossFit.  Cluster = Squat Clean Thruster



Scaling Options:

Lateral Barbell Burpees -> burpee with step over bar

Bar weight -> 95/65 -> as needed. If unable to perform a Squat Clean, perform a Power Clean and then a Thruster.

Ab mat Sit Ups -> feet anchored


Cool Down:

Doorway Stretch – 2 min per side


Couch Stretch – 2 min per side


Pic courtesy of CrossFit Low Oxygen.  Partner up for today!!!!



Partner WOD:

10K Row for Time:

Partners switch ever 500M


45Min Time Cap


Goal is to hit 500M sprints every time you jump on the rower.  Also, make sure you and your partner transition fast between rows.  This WOD is doable under the time cap if you hurry!


Cool Down:

Roll out posterior chain – 5 min


Roll out lats – 2 min



Overhead Squat


Increase weight ea set

Video courtesy of CrossFit HQ.  Our second go at Overhead Squat this cycle.  Keep your core tight throughout, and keep the shoulders activated the whole time! Sets decrease this time so aim for going heavier per set compared to the 5X5 week



Ring Dips

Burpee Box Jump Overs (24/20)

Ab Mat Sit Ups


* 3 Rope Climbs after every set of Sit Ups

Nice, traditional triplet, with rope climbs tossed in at the end of every round.  Make sure in the rope climbs, you use the legs to pinch the rope as you climb your hands up, as the rest of the WOD will tax the arms quite a lot


Scaling Options:

Ring Dips -> stationary dips -> dip off box

Box height -> 20/16

Rope climbs -> 3 rope walks per climb


Cool Down:

Tricep mash – 2 min per side


Cobra pose – 3 min



6 Rounds:

400M Run

20 Russian KB Swings (70/53)

10 Cal Assault Bike


Time cap – 45 Min

Video courtesy of WODStar.  Today is a grinder.  Don’t stop moving!



Scaling Options:

Run -> 500M Row

KB weight -> 53/35 -> as needed


Cool Down:

Couch Stretch – 3 min per side


Roll out quads



Sumo Deadlift


Increase weight ea set

Videos courtesy of Rogue Fitness.  Again, our pulling movement this cycle will be Sumo Deadlift.  On each rep, think of trying to get your hips under the bar as you set up.  Once you feel total tension in the hips and butt, lift!  This week, the sets decrease, so try to go heavier per set compared to the 5X5 week.


EMOM 24:

Min 1 – 15 Toe2Bars

Min 2 – 15/12 Cal Row

Min 3 – 10 HSPUs

Min 4 – 12/9 Cal Ski Erg

As with any EMOM, any time left over in a given minute will be rest.  If you hit a minute where you are not able to complete the work in that given minute, scale back the next time you come back to that movement.


Scaling Options:

Toe2Bar -> Kipping Knee Raise

HSPUS -> Pike Push Up


Cool Down:

2×12 Slow/controlled back extensions


Banded bully Stretch – 2 min per side



15 Min AMRAP:

20 Pull Ups

15 Wall Balls (20/14)

10 Box Jumps (24/20)

50 Double Unders

5 Min Rest, then…

3 Rounds:

10 Alt DB Box Step Ups (50/35) – 20” box for everyone

8 Alt Dumbbell Power Snatch (50/35)

6 Dumbbell Burpee Deadlifts (50/35)

Nice little Two-fer Tuesday!  15 Min AMRAP, 5 minute break, then a 3 rounder to finish things off.  Score these WODs separately

Video courtesy of Totus Fitness.  Alt DB Step Ups

Videos courtesy of Train FTW.  On the Alt DB Snatch, you can either switch hands at the bottom (when the DB hits the ground) or do it once the DB is even with the head as seen here.

Quick demo of Burpee Deadlifts.  Big thing, when you come out of the burpee, back sure you flatten your back before beginning to stand.


Scaling Options:

Pull Ups -> Buddha Pull Ups

Med ball weight -> 14/10 -> as needed

Box height -> as needed

DUs -> 100 Sus

DB weight -> 35/20 -> as needed


Cool Down:

Banded Shoulder Stretch – 2 min per side


Heel cord mash – 2 min per side



Clean High Pull + Power Clean + Hang Squat Clean




+ 1 Jerk at the end of ea set


Sets start every 2 min

%s Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Again, our Clean Complex will consist of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean.  Hold onto the bar throughout the complex.  Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex.


Tabata Sandbag:

8 rounds of 20 seconds of max Sandbag Front Squats | 10 seconds off

Rest 1 minute

8 rounds of 20 seconds of max Sandbag Push Press | 10 seconds off

Rest 1 minute

8 rounds of 20 seconds of max Sandbag Walking Lunges | 10 seconds off


Score=total reps (1 lunge step=1 rep)


Sandbag weight (40/25)

Another fun sandbag WOD! Today we’ll go Tabata on these movements (8 sets of 20 second work, 10 second rest per movement), and we give you a minute rest between movements (yay!).

Video courtesy of Mountain Tactical Institute.  Demo on the Sandbag Front Squat

Video courtesy of Power Ted.  Demo of the Sandbag Push Press

Video courtesy of Fit 4 The Hunt.  Demo of the Sandbag Walking Lunge


Again, you score is total reps through the whole WOD


Scaling Options:

Sandbag weight -> 20/10# med ball


Cool Down:

Oly Wall Squat w/band – 4 Min

Video courtesy of Albany CrossFIt


Thread the needle – 2 min per side