1:00 Row

10 Cherry Pickers

10 Iron Cross

1:00 Row

10 Kickers per leg

10 Alt Toe Touch

2 Rope walks

5 Toe2Rope – See video below, courtesy of Ben Bergeron

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, RDLs, Deadlifts


10 Min Rope Climb practice

Video courtesy of CrossFit HQ. Take the first part of class to get a little bit more comfortable getting that good clamp on the rope when doing rope climbs.


For Time:

21 Deadlifts, weight 1 (lightest)

21 Chest2Bar Pull-Ups

15 Deadlifts, weight 2

15 Bar Muscle-Ups

9 Deadlifts, weight 3 (heaviest)

9 Rope Climbs, 15 ft

Female Bar weight – 155, 185, 205 lb

Male bar weight – 225, 275, 315 lb

Time cap: 15 minutes

Video courtesy of The CrossFit Games.

Our final take on the Quarterfinal WODs will leave the WOD just the way it was written for RX’d. The weight gets heavier and the movements get more advanced as you move along.  Very doable WOD, but it will work you!  Keep good form on the deadlifts, keep the shoulders engaged on the pull ups and muscle ups, and really clamp down on the rope with your feet during the rope climbs.

Scaling Options:

Bar weight -> as needed as long as you increase every round.  Goal = unbroken reps

C2B pull ups -> chin-above -> Buddha Pull ups

Bar Muscle Upss -> burpee to pull up

Rope climbs -> 2 rope walks per climb

Cool Down:

Banded hamstring stretch – 1 min per side


Doorway Stretch – 1 Min per side



1:00 Row (easy pace)

10 Sit Ups

1:00 Row (med pace)

10 Sit Ups

1:00 Row (5K pace or faster)

10 Alt V-Ups

:30 Row Sprint

10 Alt-V-Ups


Super Squat Hip Sequence

Video courtesy of Mobility WOD


1:00 Cobra pose

1:00 Plank

1:00 Left Side plank

1:00 Right Side plank

A little bit of core stability and leg mobility to get you ready for this burner of a WOD


20-Min AMRAP:

1,000-Meter Row

50 Ab-Mat Sit-Ups

500M Row

25 V-ups

Video courtesy of The CrossFit Games.

20 Min AMRAP for today, so goal should be steady-state, constant movement.  That said, try to pick up the pace when doing the 500M row compared to the pace you have on the 1000M row.  Only change between this and what is RX’d for the Quarterfinals is instead of Ab-Mat sit ups, hitting GHD sit ups.

Scaling Options:

Ab-Mat Sit Ups -> Feet Anchored (ELITE: GHD)

V-Ups -> Alternating V-Ups

Cool Down:

Samson Stretch hold – 1 min per side


Cobra pose – 2 Min



10 Box step ups

10 Cobra to Downward Dog

10 Bow2Bends

5 Cobra to Hip Snap

5 Box Jumps

5 box jump overs

3 Burpee Box Jump overs

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk


12 Min EMOM:

Min 1 – 4 Seated Box Jumps

Min 2 – 2 Clean & Jerks (Start at 50% of 1RM)


Increase height each round on seated box jumps

Increase weight each round on C&Js

Videos courtesy of Train FTW. Today we prime ourselves for the WOD by getting that explosiveness of seated box jumps in as well as working on quick 2-rep cycles on Clean & Jerks.


5 Rounds For Time:

5 Burpee Box Jump-Overs (24/20)

1 Clean & Jerk @ 75% of 1RM

*Add 1 clean and jerk after each



Time cap: 10 minutes

Video courtesy of The CrossFit Games.

Today’s Quarterfinal-inspired WOD finds us keeping a steady state on 5 Burpee Box Jump Overs and increasing our Clean & Jerks over 5 rounds.  Try to keep moving the whole time on the burpee box jump overs.  On the Clean & Jerks, make sure you are stable prior to hitting the Jerk, but if you can safely catch the bar and use the stretch reflex to go right into the jerk, have at it.  Feel like going for the height and weight the Quarterfinal calls for?  See the above video or the notes under Scaling. Get after it!

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Bar weight -> 50% of 1RM -> as needed (ELITE:275/185)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side



200M jog

10 Alternating Samson stretch

10 push up to downward dog

:30 Single Unders

:30 air squats

:30 R-leg SUs

10 walking lunges

:30 L-leg SUs

10 Walking lunges


12 Min EMOM:

Min 1 – 5 Single-Arm Deadlifts per side

Min 2 – 5 Single-Arm Push Press per side

Min 3 – 5 Single Arm Devil’s Press – Left arm

Min 4 – 5 Single-arm Devil’s press – Right arm

Video courtesy of Street Parking.  Quick demo of one-arm devil’s press. Looking to prime up the shoulders and core for the Single-Arm DB work coming in today’s WOD.


12-Min AMRAP:

8 Dumbbell Snatches, Arm 1

8 Overhead Walking-Lunge Steps, Arm 1

8 Dumbbell Snatches, Arm 2

8 Overhead Walking-Lunge Steps, Arm 2

40 Double Unders


DB weight – 50/35

Videos courtesy of the CrossFit Games.

Today’s Quarterfinal-inspired WOD will get a great burn on your shoulders with the Snatch and OH walking lunge work.  Keep the core tight!  Other than the DB weight, only change is in the QuarterfinalsWOD instead of Dubs, you would do 40 jump rope crossovers.  Feel free to give those a shot.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Double Unders -> 80 Single Unders (ELITE: 40 Jump Rope Cross Overs)

Cool Down:

Kneeling Lat Stretch – 1Min per side


Scorpion Stretch – 1 Min per side


:30 lacrosse ball roll on sole of foot

Video courtesy of Rise Above Personal Training


2023 quarterfinals

Pic and video courtesy of The CrossFit Games.  This week we will have some fun tacking versions of the CrossFit Games Individual Quarterfinal WODs.  We will adjust the majority of them to fit our levels, but feel free to give them a run they way they were originally designed as we’ll post a link for each original WOD through the week. Any of the original movements we alter will be listed as ELITE in the scaling options.


2 rounds:

200M run

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

10 Shoulder taps in plank

:30 Handstand Hold


Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin


Every 3 Min for 12 Min:

1 Squat Clean + 3 Front Squats

2 Wall Walks + :20 Handstand Hold


Start light and then build on bar weight

Our goal for this section is a primer for the work in the WOD.  With the squat clean, focus on dropping under the bar fast and staying solid in the catch, and then pistoning out two additional Front Squats without leaning forward.  On the wall walks, looking keep the core tight and shoulders engaged.


For Time:

9 Front Squats, weight 1 (heaviest)

9 Wall Walks

15 Front Squats, weight 2

15 Burpee to Chest2Bar Pull Ups

21 Front Squats, weight 3 (lightest)

21 Handstand Push-Ups

Bar weights – 80%, 65%, and 50%, respectively of 1RM


Time cap: 15 minutes

Today we start off with a different approach and the weight in the Front Squats will drop as the WOD goes on, BUT the reps go up. The bodyweight movements will tax your core and shoulders, so stay tight!

Scaling Options:

Bar weights -> scale as needed to make 3 weight changes (ELITE: Male – 225/185/135. Female – 155/125/95)

Wall Walks – 8 Shoulder taps per rep (ELITE: 25’ HS Walk for every rep)

Burpee to Chest2Bar -Burpee to jumping pull ups (ELITE: Ring Muscle Ups)

HSPUs -> Pike push ups off box or floor (ELITE: Wall-facing HSPUs)

Cool Down:

Banded Bully Stretch – 1 Min per side


Couch Stretch – 1 Min per side



400M Run

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Stiff-Leg Bear Crawl 30’

On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups, Kipping Pull Ups

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


For Time:

100 Pull-ups

125 Ab-mat Sit-ups

150 Push-ups

200 Air Squats


*Break up reps and movements as you like

Video courtesy of WOD Prep.  Really good group of folks at WOD Prep.  If you have the time, check out the video for some great tips.

Looking at the calendar, we’re just a bit outside of 2 months where every CrossFit box will do a WOD (in honor of a great hero) that will likely give them some shoulder issues from months after.  Yes, I’m talking about hitting “Murph” during the Memorial Day weekend.  So, we should think of trying to get more efficient at higher volume on the movements we’ll see in “Murph” now instead of the day of.  But today, we also give you the option of how you want to break up the movements.  We give you the overall workload, you figure what works best for you to get done as quickly (And safely) as possible.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Off bench

Air Squats -> to depth

Cool Down:

Banded Bully Stretch – 1 Min per side


Downward Dog Pose – 2 Min



10 Scap Push ups

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

:15 ring support hold


Close-Grip Bench Press


Increase weight each set

Video courtesy of Juggernaut Fitness. Final shot on Close Grip Bench Press prior to re-testing our 5X5.  So, today, our goal is to find a Heavy Single for the day.  Does that mean a new 1RM?  That depends on you.  If things are moving well, and you feel strong, man, go for it.  If the body feel a little beat up, make it heavy for today.


For Time*:

100 Push Press (115/80)


*At 0:00, 3:00, 6:00, 9:00, and 12:00 marks, complete a 200M run


15Min Time Cap

Video courtesy of Misfits Athletics.

So, at 3,2,1…Go!, you’ll start with a 200M run.  Once you are back in, pick the bar off the ground, get it to your shoulders and begin knocking out Push Presses.  You will keep knocking them out until either you hit 100 reps, or the clock hits 3 minutes.  When the clock hits 3 minutes, and you haven’t gotten 100 reps, put the bar down, go back out for another 200M run.  Once you get back in, pick the bar back up, and begin push presses at whatever rep number you left off on.  This pattern continues until you hit 100 reps, or the 15 Min is up.  The goal is to get 15-20 reps completed per round.  Use those hips to move the bar!

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Run -> 250M row

Cool Down:

Doorway Stretch – 1 Min per side


Tricep mash on bar – 1 Min per side



8 Min AMRAP:

200M Row

10 Bow2Bends

10 Hollow Rocks

8 Alt V-ups

50’ light KB waiter’s walk* (switch hands at 25’) – see video below, courtesy of Kinetic U

5 Single-leg RDLs per side




Deadlifts (225/155)

*200′ KB Front Rack Walk (55/35) After Each Round


40 Min Time Cap

Video courtesy of Daillin Pepper.

The goal today should be bigger rep chunks per round than you think you can do.  Meaning, if I think I need to drop the bar at rep 7 of the set of 21, then today in that set, I want to try to see if I can get to rep 11 before I need to put the bar down.  Yes, the most ideal method is unbroken each round, but let’s be smart of our abilities, and knowing how many resp we have in front of us each round (not to mention the 200’ Dual KB front rack carry after each round).  So, while we will need to break up smartly in our rounds, try to push yourself a little further than you mentally think you can do.  Surprise yourself today!

Scaling Options:

Toe2Bar -> Alternating Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar –  V-Ups

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Cobra Pose – 2 min


Iron Cross – 1 min per side



1:00 Echo Bike

5 Inchworm to air squat

5 cobra to downward dog

5 cobra to hip snap

10 Squat2Stand

10 Thoracic High Fives

1:00 Echo bike

5 Scap pull ups on bar

5 kip swings

3 jumping pull ups

Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk


Clean + Hang Clean + Jerk




Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Final run of our clean complex prior to re-testing our Oly 1RM numbers.  %s go up one more time, so keep your form on point!


14 Min AMRAP:

15/12 Cal Echo Bike

7 Burpee to Chest2Bar Pull Up


Goal – 5+ Rounds

Video courtesy of Functional Bodybuilding.

Look to keep a steady, yet fast pace on the Echo Bike and then go right into the Burpee2Chest2Bar Pull Ups.  Today, would rather you go into a kip to hit these rather than just jumping like many of us did in the Open during 23.2.  Today is about training the body in proper movement patterns, not testing our all-out capacity.

Scaling Options:

Burpee to Chest2Bar Pull Ups – > Burpee to Kipping Pull Up (Chin above) – > Burpee to Jumping Pull Ups (ELITE: Bar Muscle Up)

Cool Down:

Kneeling Lat Stretch – 1 Min per side


Scorpion Pose – 1 Min per side



200M med ball run

10 Med ball deadlifts

8 Box step ups

10 Squat2Stands

8 Med ball Squats

10 Alternating Toe touches

6 Med ball push press

6 box step ups w/med ball

5 Wall Ball Shots


For Time:

75 Wall Balls (20/14)


5 Rounds:

15 Am. KB Swings (55/35)

15 Single DB Box (24”/20”) Step Overs (50/35)


75 Wall Balls


45 Min Time Cap

Video courtesy of Mayhem Athlete.  Lots of ways you can do the Single DB Box Step Over.  This demo is one of the more efficient ways to knock them out.

Yep, today we will be doing the reps for the benchmark, “Karen”, sandwiched around a 5-rounder of KB Swings and weighted box step overs.  Find manageable chunks on the first 75 Wall Balls (read: break up early and often) to allow you to jump right into the 5 Rounds right when you finish.  On the last 75 Wall Balls, either stick with the same rep scheme you did at the beginning, or pick the pace up a little more to allow you to finish as fast as possible.

Scaling Options:

MB weight -> 14/10

KB weight -> 35/25 -> as needed (ELITE: 70/55)

DB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Couch Stretch – 2 Min per side


Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.