The Workouts


WOD #1: “I MUST BREAK YOU.”

8 minute time cap to establish a 1 rep max for the following movements:

Bench-press

Front squat (off the rack)

Each teammate must complete both movements.


WOD #2: “I FEEL THE NEED…THE NEED FOR SPEED.”

3 minute time cap for max reps. Each teammate must do a minimum of one rep for each movement.

Rogue Echo Bike (units = calories) 1 calorie equals 1 rep

Burpees onto a 35lb plate


WOD #3: “GOONIES NEVER SAY DIE.”

AMRAP (as many rounds as possible): 12 minute time cap

Each teammate must do a minimum of one rep for each movement.

Rx Division

10 Sandbag Toss - 5ft - 60lb/40lb

20 Chest to Bar Pull-ups

40 Toes to Bar

60 Box Jump Overs - 24”/20”

80 Kettlebell Swings - 70lb/53lb

100 Wall Balls - 20lb/14lb (10ft/9ft Target)

SCALED division

10 Sandbag Toss - 5ft - 40lb/20lb

20 Pull-ups

40 Hanging Knee Raises

60 Box Step Overs - 24”/20”

80 Kettlebell Swings - 53lb/35lb

100 Wall Balls - 20lb/14lb (10ft/9ft Target)

MASTERS division

10 Sandbag Toss - 5ft - 40lb/20lb

20 Pull-ups

40 Toes to Bar

60 Box Step Overs - 24”/20”

80 Kettlebell Swings - 53lb/35lb

100 Wall Balls - 20lb/14lb (10ft/9ft Target)

ROOKIE division

10 Sandbag Toss - 5ft - 40lb/20lb

20 Pull-ups (Bands Optional)

30 Hanging Knee Raises

40 Box Step Overs - 24”/20”

50 Russian Kettlebell Swings - 53lb/35lb

60 Wall Balls - 20lb/14lb (10ft/9ft Target)


Special thanks to Crossfit RXD, Eaglewing Crossfit and Crossfit Reform!
Learn more about these gyms below