4 Rounds of “Rowling”*

Penalty moves per round

Round 1 – Burpees

Round 2 – Jumping Air Squats

Round 3 – Hand Release Push Ups

Round 4 – Wall Walks

Video courtesy of Train FTW. For those who have never done “Rowling”    The goal is to row exactly 100M each round.  Once the rower gets to 80M, you stop rowing and see where it ends.  Any meters over or under 100 = the number of penalty movement reps you’ll need to do (ex. Rnd 1, I row  102, therefore I do 2 burpees before going into Rnd 2).


Complete for quality

250M Row (arms only)

250M Row (Hips and arms only)

250M Row (Legs and hips only)

250M Row (full stroke)

Videos courtesy of Upside Strength.  Demos of the arms only, hips and arms, legs and hips, and full stroke for the row.


“Interval 5K Row”

For Time:

Row 250M

Row 500M

Row 750M

Row 1000M

Row 1000M

Row 750M

Row 500M

Row 250M


Rest 1 Min between distances

Today, the end goal is a 5K row, but by doing it in different intervals, and built-in rest, you can allow the body to go at a higher speed than you would a continuous 5K.  Once you finish, compare it to your regular 5K time (from 20210607).

Scaling Options:

If no rower is available, run, in distances of 200/400/600/800/

800/600/400/200, respectively


Echo Bike, but double the distances of the row

Cool Down:

Roll out T-Spine – 2 Min


Roll out hamstrings – 1 Min per side



10 Box Step Ups

10 Spider-Man lunge w/twist

10 Squat2Stand

10 light KB deadlifts

10 Thoracic High Fives

5 KB Russian swings

5 broad jumps

5 American KB Swings

3 Burpee broad jumps


2-Sec Pause Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics. Third go at our 2-sec paused Back Squats this cycle. Again, the point of these is to hold tension during the pause.  This will help build our strength in the bottom of the squat to allow us to not only come out of the bottom of the squat with max tension (allowing us to explode up) but also prevent us from collapsing at the bottom of a heavy squat.  Better core engagement and keeping everything tight will help prevent an injury when going heavy. The reps drop to 3 per set this week but total sets go back up to 5, so aim to go heavier per set than the 3X5 week.


EMOM 15:

Min 1 – 50′ Burpee Broad Jump

Min 2 – 30 sec Hollow hold

Min 3 – 8 DB Box Step Overs (24”/20”) (35/25)

Min 4 – 30 sec Wall Sit w/med ball (20/14)

Min 5 – 15 Am KB Swings (70/53)

Videos courtesy of The Run Experience, Invictus Fitness, and E3 Rehab, respectively. Today, we’re looking for efficiency in movement for each EMOM piece.  When it come to the burpee broad jumps, we all know how to do the burpee, but today, try to really put the effort in clearing as much ground as possible in the broad jump.  Get a good arm swing back as you bend the legs in the takeoff position, then throw yourself forward and upward. Try to get the 50’ done in as few jumps as possible. When doing the step overs, keep your torso as upright as possible.  Being in a bent-over position while stepping is just going to over-tax your back and knees. In the med ball wall sit, make sure you hip is below your knee, and bear-hug the med ball.

Scaling Options:

Box height -> 20/16 -> as needed

DB weight -> 25/15 -> as needed

MB weight -> 14/10

KB weight -> 53/35 -> as needed

Cool Down:

Shin stretch – 1 Min per leg

Video courtesy of Physical Therapy 101


Kneeling shoulder stretch on box – 2 Min



Jog 30’/back-pedal back x 3

Stiff leg bear crawl 30’

Inchworm 30’

10 Cobra to Downward Dog

5 Cobra to Hip Snap -see video below, courtesy of Invictus Fitness

10 hops over line

10 Thoracic High Fives

Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin


With a running 35 Min Clock:

0:00 – 10:00

Build to a Heavy Power Clean

10:00 – 13:00 Rest

13:00 – 23:00

10 Min AMRAP:

200M Run

5 Power Cleans @ 70% of heaviest Power Clean today

23:00 – 25:00 Rest

25:00 – 35:00

3 Rounds For Time:

10 Bar-Facing Burpee

400M Run

(Time Cap 10 Min)

Video courtesy of Train FTW.  Proper form for Bar Facing Burpees. You can think of this as one, long, continuous workout with three pieces, or think of it as three separate WODs done with just enough rest time to allow you to get back out there and go full speed. Building up to a heavy single with a 10 min time cap does not need to equate to a 1RM.  It just needs to be heavy for today, and will give you a number to take 70% of when doing part 2 of the WOD. In the 10 Min AMRAP, your goal should be 6+ rounds.  Keep the runs quick, and either go touch and go for the 5 Power Cleans, or make it 5 fast singles.  For the last piece, goal is to go all out on the burpee over bar and keep a steady run pace to make it under the 10 min cap.  Push yourself, and you will make it!

Scaling Options:

Run -> 250M Row in part 2, and 500M in part 3

Cool Down:

Heel cord mash on barbell – 1 Min per side

Video courtesy of The Ready State


Banded Bully Stretch – 1 Min per side



50 Single Unders

10 Pushup2Downward Dog

20 Single Leg SUs per side

30 Alt Single Unders

10 Squat2Stands

30 Double Unders or 4 attempts

10 Over & Backs

Barbell Warmup: With an empty bar and in Snatch Grip, perform 3 reps of: BTN Push Press, ¼ OHS, ½ OHS, Full OHS, RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull


1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch




Sets start every 4 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Third time hitting our Snatch complex this cycle. As you should know by now, the complex consists of 1 Snatch Pull, resetting on the ground, 1 Power Snatch, then bringing the bar to the hang, and finishing with a Low Hang (right below the knee) Squat Snatch.  Our weights stay the same per set as last time, but the reps increase, so time per set jumps to 4 Min.


14 Rounds of 45 sec Work/15 sec Rest:

Odd Rounds: Max Double Unders

Even Rounds: 5 Push Press @ 55% of 1RM


Climb in weight on Push Press


Two scores for today:

Total Double Unders

Heaviest set of 5 Push Press

Videos courtesy of Barbell Shrugged.  Some good tips for double unders. So, today’s WOD works similar to an alternating Tabata WOD, but instead of just 20 seconds of work, we up it to 45 seconds, and the rest jumps from 10 seconds a round to 15.  Little longer time under tension should allow us to a good number of dubs in on the odd rounds, and should give ample time to complete the 5 push press per even round.  With the push press, increase weight as you feel fit. Stay tight during the reps!  And for the dubs, yes, today we don’t want to scale at all. If double unders are not in your wheel house, guess what?  Today you get 7 separate 45-sec blocks to get in some practice.  Who knows, today could be the day you get your first one!

Scaling Options:

Double Unders -> No scale today

Push Press -> can stay at same weight all rounds

Cool Down:

Calf stretch on rig – 1 Min per side


Banded Med Ball Stretch – 2 Min



3 Rounds:

200M jog

6 twisting push ups

6 Sit Ups

6 jumping squats

6 Kip Swings


Super Squat Hip Sequence – see video below, courtesy of Mobility WOD



5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

Time each round for reference and pacing. Score is total time to complete the workout.

Compare to 20190610

Video courtesy of WODWell.  Some strategy tips for hitting this classic benchmark! Compare to 10June of 2019 to see if your fitness has improved

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Video courtesy of NotKRisRoe

Push Up -> off bench

Sit Ups -> Fee Anchored

Air Squats -> to depth

Cool Down:

Doorway Stretch – 2 min per side


Cobra to Downward Dog x 20 



Grab light/med KB

100’ suitcase carry (switch arms at 50m)

5 Back roll to V-Sit

10 PVC pass throughs

50’ KB front rack carry (switch arms at 25’)

10 Iron Cross

50’ KB OH walking lunge (switch arms at 25’)




Increase weight ea set

Video courtesy of Starting Strength. Third time hitting good ol’ deadlifts! One thing to try today.  Prior to lifting the bar off the ground, put a little tension on the bar so your arms are solidly locked out.  Lost track of the number of times I have seen folks set up for the deadlift, and slightly dip down right before they lift, causing the arms to have a bend.  This can leave the biceps open to injury if you quickly lift the bar.  Don’t snap a bicep.  With reps dropping to 3 per set, aim to go heavier than the 5X5 week.


For Time:

30 Dual KB Deadlifts (70/53)

200′ Dual KB Farmer Carry (53/35)

20 Dual KB Deadlifts (70/53)

100′ Dual KB Front Rack Carry (53/35)

10 Dual KB Deadlifts (70/53)

50′ Dual KB OH Walking Lunge (53/35)


Time Cap: 15 Min

Video courtesy of Functional Bodybuilding. Quick demo of the Dual KB OH Walking Lunge. Grip and core will be tested today for sure!  Deadlifts are there to reinforce the work you just put in on the traditional deadlifts.  The carry movements are the real meat and potatoes today.  As the degree of difficulty increases, the overall distance covered lessens, but don’t think it will make any section easier than the last.  Dig in for this one!

Scaling Options:

Deadlift KBs -> 53/35 -> as needed

Carry/Lunge KB weight -> 35/25 -> as needed

Cool Down:

Iron Cross hold -1 Min per side


Banded hamstring stretch – 1 min per side



200M jog

8 scap pull ups

8 box step ups

10 Shoulder taps in plank

200M jog

8 kip swings

5 box jumps

2 wall walks

Super Squat Hip Sequence – video courtesy of Mobility WOD


4 Rounds:

400M Run

30 Pull Ups

20 Box Jumps (24″/20″)

10 Handstand Push Ups


35 Min Time Cap

With “Murph” not that far off, expect to see more WODs with higher volume of running, pull ups, push ups and air squats in it.  Feel free to wear a weighted vest for the run and pull ups piece.

Scaling Options:

Run -> 500M Row

Pull Ups -> Buddha Pull Ups -> Ring Rows

Box Height -> 20/16 -> as needed

Strict HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press

Cool Down:

Kneeling shoulder stretch on box – 2 min


Pigeon pose on box – 1 min per side

Video courtesy of The Active Life



2 Rounds:

8 Cal Bike

5 Inchworm to push up

5 KB deadlifts (med weight)

10 Twisting push ups

5 reps of A-T-Y drill – see video below, courtesy of CrossFit Massapequa

5 KB Russian Swings

30 sec top-of-ring dip hold


Barbell w/u: Set up bar for bench press.  Perform 2X5 empty bar bench press before adding weight.  Warm up to starting weight


Bench Press


Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting our Bench Press this cycle.  Ensure your shoulder blades are pinned to the bench prior to moving the bar.  We’re back to 5 sets, but reps drop to 3 per set, so aim to go heavier than the 3X5 week.



Cal Bike

Russian KB Swings (70/53)

Ring Dips


Time Cap: 10 Min

This WOD is meant to be an all-out effort from start to finish.  Push the pace and stay with it all the way through to smoke this one!!

Scaling Options:

KB weight -> 53/35 -> as needed

Ring Dips -> Box Dips -> Bench Dips

Cool Down:

Scorpion pose – 1 Min per side


Tricep mash on barbell – 1 min per arm

Video courtesy of Albany CrossFit



30 jumping jacks

5 tuck jumps

30’ bear crawl

30’ broad jumps

10 Cobra2Downward Dog

10 Huggers

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty bar and in Snatch Grip perform 5 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin


Every Minute on the Minute for 10 Min:

3 Burpee High Jumps

9 Hollow Rocks

Video courtesy of Functional Bodybuilding.  Demo of the Burpee High Jump. The goal of our skill work today is to get our hips primed for explosive movement in out Power Snatch later, and to get our core prepped for the Toe2Bar piece as well. For Burpee High Jump.


For Time:

100 Power Snatch (95/65)

On the Minute – 5 Toes to Bar

(WOD starts w/5 Toes2Bar)

Time Cap – 20 Min

Video courtesy of CrossFit Affiliate Programming.  Some tips on cycling the Power Snatch. You can approach this WOD one of two ways.  You can either try to come out like a house on fire and go super quick on the reps, or have a set number of reps you want to hit every minute, once you hit that number, rest the remaining minute. The first strategy may get you through the WOD quicker, but it also may make you gas out early, and make the WOD drag on longer.  The second strategy might take longer, but will hopefully allow enough recovery time per minute to not deviate too far from the planned rep scheme.  You choice!

Scaling Options:

Bar weight -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying t2B -> V-Ups

Cool Down:

Banded med ball stretch – 2 min


Cobra pose – 2 Min



100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

Inchworm 30’

Spider-Man Lunge 30’

10 Pushup2Downward Dog

Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull.  Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk


Clean Pull + Power Clean + Low Hang Squat Clean




+ 1 Jerk at the end of ea set.

Sets start every 4 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Third time going through our Clean Complex.  Now that we have done this one a couple of times, make sure when the bar returns to the ground between the clean pull and the power clean, make sure you re-set your hips.  Don’t make it touch-and-go.  The %s stay the same, but reps go up, so time per set goes up to 4 Min.


12 Min AMRAP:

15/12 Cal Row

200M Run

35 Double Unders

Total cardio AMRAP today.  Goal is constant movement, meaning keep the rest transitioning from movement to movement very short.  Shoot for 4+ rounds today

Scaling Options:

Run -> 15/12 Cal Bike

Double Unders -> 70 Single Unders

Cool Down:

Calf stretch on rig – 1 Min per side


T-spine roll out – 2 min