4122 Saturday 6/14/2025

A
Run to Blackmore
Into 2 rounds
10 Russian swing
8 American swing
6 kb push press each side
4 kb sumo deadlift high pull
2 kb windmill per side

B
Every 3 minutes for 15 minutes
5 deadlifts
3 cleans
1 clean and jerk
*add weight every round, unbroken for the whole complex

C
“Move it or lose it”
4-4-4-4-6 (min) intervals with 1 minute rest between rounds

32/26 cal ski
32 DB snatch 70/50
Max burpee box jump overs in remaining until 125 total bbjo are completed or cap on the 5th round* 24”/24”

Flow:

Partners will share the burden of the ski and db snatches, then completing max bbjo in the remaining time of the 4 minute interval. This will be repeated 4 times with the 5th round being 6 minutes of work. Rest 1 minute between rounds.

4121 Friday 6/13/2025

A
Coach lead warmup
(15 min)

B
Thruster
*Work to heavy
(20 min)

C
60% of 1 heavy thruster
Min 1: 1 thruster
*Add 1 rep each minute
*Goal is 12 reps. If you fail to successfully complete a set, reduce the number and stay there until 12.

4120 Thursday 6/12/2025

A
Ski 30 cal
Row 30 cal
Ride 30 cal
(10 min)

B
Hand over hand sled pull
5x 50'
(15 min)

C
16 min AMRAP
4-8-12-16-20...
Burpees
Parallette Pass Throughs
Russian Swings

4119 Wednesday 6/11/2025

A
Run 400m
3 rds
5-10 strict pullups
5-10 t2b
5-10 hspu
(10 min)

B
1KB Bench Press
3x10ea
(12 min)

C
With a partner:
60/40 Cal Ride, shared burden

20 rds (10 each, alt full rds)
2 Bar Muscle Ups
4 Box Jump Overs (30/24)
6 DB Thrusters (50/35)

60/40 Cal Ride, shared burden
*25 min timecap

4118 Tuesday 6/10/2025

A
Coach lead warmup
(15 min)

B
Deadlifts
5x5 70%
1x5+ 70%
(20 min)

C
15 min EMOM
1 Strict Press + 2 Push Press

4117 Monday 6/9/2025

A
Row 300m
3 rds
10 PVC pass throughs
6 power snatch, empty bar
6 OHS
(10 min)

B
Power Snatches
4x4
*Tap & Go. Work to moderate to heavy
(15 min)

C
20 min AMRAP
5 power snatches (155/105)
Even Rounds: 200m Row
Odd Rounds: 1 Lap Run
7 HSPU
*Alternate run and row each round.
Flow: Rd 1 5 snatch + 200m row, Rd 2 5 snatch + 1 Lap etc

4116 Sunday 6/8/2025

SUNDAY CAPACITY
Every 3 minutes for 36 minutes
15/12 cal ride
10 shuttle runs (25’+25’= 1)
*goal is 2 minutes work, 1 minute rest within the 3 minute window

4115 Saturday 6/7/2025

A
3 minute cardio of choice

Into:
3 rounds
100' carry of choice
10 pushups
10 banded pull apart
10 t2b
10 air squats

B
5 sets
100’ odd object carry(sandbag, dball, yoke, KBs, DB’s, barbell back rack, barbell front rack, overhead walk)
Directly into:
10 strict hspu
*2:00 rest between sets

C
“Regionals Revenge”

100/80 cal echo
100 T2B
100 Bar facing burpees
100 front squats 115/85

Cap: 25

Flow:
This workout is from “Syndicate Crown” semifinal from May, programmed by JR Howell and We Prefer The Hate from CrossFit Crash. This workout was for the elite individuals with a time cap of 25. Partners will share the burden chipper style, meaning you must complete the movement before moving to the next movement. Keeping the 25 minute cap, push the pace throughout to try and beat the elite individuals time from Syndicate which were between 20-23 minutes.

4114 Friday 6/6/2025

A
3 rds
Row 200m, light-moderate-hard
10 kb swings
10 pushups
10 pvc pass throughs
(10 min)

B
Bench Press
5x5

Alternate with:
DB Fly
5x10
(15 min)

C
0-8 min
800m Row
50 Kb swings, unbroken*

8-14 min
600m Row
40 Kb swings, unbroken*

14-18 min
400m Row
30 Kb swings, unbroken*

18-20 min
200m Row
20 Kb swings, unbroken*

*Penalty for breaking swings is 50' bear crawl

4113 Thursday 6/5/2025

A
Coach led warmup
(10 min)

B
Rope Climbs
*Accumulate 10-15 climbs
**Work on technique and minimizing number of pulls
(15 min)

C
15 min AMRAP
6 50' lengths Single arm DB OH carry - Right
12 DB renegade rows - Right
12 Goblet Squats
6 50' lengths Single arm DB OH carry - Left
12 DB renegade rows - Left
12 Goblet Squats

D
Coach led shoulder and elbow mobility
(5 min)

4112 Wednesday 6/4/2025

A
Coach led warmup
(10 min)

B
Work to heavy deadlift
*No technical breakdown
(25 min)

C
4 rounds
1 min double-unders
1 min ring dips
1 min pull ups
1 min rest

4111 Tuesday 6/3/2025

A
3 rds
Run 2 laps, side shuffles on the longs
30 double unders
20 walking lunges
5-10 strict pullups
10 pushups
(15 min)

B
Turkish Getups
*Work to heavy set of 3 unbroken each arm
(15 min)

C
35 Front squats (135/95)
1000m Run
*Indoors: 7 laps in outside lane
Outdoors: to the driveway entrance of Wyo Gun Co.
*12 min timecap

4110 Monday 6/2/2025

A
Run 2 laps
Row 300m, moderate

2 rds
10 PVC Pass Throughs
8 PVC High Pulls
6 PVC Power Snatch from mid thigh

10 PVC Dip and Drive (quarter squat, explosive stand)
8 PVC Strict Presses
6 PVC or light DB or Barbell push presses

6 slow burpees with 3 sec plank pause, top and bottom
8 squat jumps

Row 300m, hard
(15 min)

B
12 min EMOM
3 Power Snatches

C
6 rounds
5 push press (155/105lb)
10 bar facing burpees
*15 min timecap

4109 Sunday 6/1/2025

SUNDAY CAPACITY
Every 5 minutes for 25 minutes
10-8-6-4
Cal row
Burpees

4108 Saturday 5/31/2025

A
2 rounds
20/16 cal ski
10 pvc pass through
10 banded pull apart
:30 second hand stand hold
10 pvc overhead squat
100’ sandbag bear hug carry

B
12 min EMOM
1 power snatch
1 high hang power snatch (hip pocket)
1 low hang power snatch (below knee)

C
“Athlete”

400 double unders

Into

20 rounds, alternate full rounds (10 each)
3/2 ring muscle ups
5 double dumbbell ground to overhead 50’s/35’s
7 burpee box jump over 24”/24”

Into

400 double unders

Flow:
Partners will complete the 400 double under buy in shared, moving to 20 rounds alternating full rounds then back to the 400 double under buy out shared. Target time is 30 minutes, cap is 40.

4107 Friday 5/30/2025

A
2 min Ride, Row or Ski

2 rds
30 sec Air Squat Hold
30 sec Plank Hold
30 sec Good Mornings (hands behind head, hinge at hip)

2 rds
30 sec Hamstring scoops (reach for toes, stand tall)
30 sec Cat-Cow Stretches
30 sec Spiderman lunges

With empty or light barbell:
2 rds
8 Romanian Deadlifts (hinge to knee, focus on hamstring tension)
8 Full deadlifts

Light build up of weight:
5 deadlifts, slowly increase weight until close to starting weight
(15 min)

B
20 min EMOM
5 min - 4 Deadlifts
5 min - 3 Deadlifts
5 min - 2 Deadlifts
5 min - 1 Deadlift

C
4 rounds
15 Deadlifts (135/95)
12 Hang power cleans
9 Push jerks
-rest 90 sec-

*13 min timecap. Shoot for no longer than 1.5-2 min rounds, scale accordingly

4106 Thursday 5/29/2025

A
Run 400m

2 rds
20 sec Air Squats
20 sec Push ups
20 sec Alternating Lunges
1 min PVC Passthroughs

2 rds
10 Walking Lunges with torso twist
10 Leg Swings, each side
5 Inch Worms

Barbell warmup:
2-3 rds
5 Bent over rows
5 Deadlifts, Clean position
5 Hang Jump Shrugs
5 Hang Power Cleans
10 Back Squats
(15 min)

B
5x5 Hang Power Cleans
(15 min)

C
15 min AMRAP
Run 1 Lap
2-4-6-8... Back Squats (155/105) *From the ground
*Add 2 squats each round

4105 Wednesday 5/28/2025

A
Coach Led Warmup
(10 min)

B
Front Squat
5x5 *80-85% of 5RM
*Slight increase from last week
(20 min)

C
15 min EMOM
Min 1: 12/9 Cal Ski
Min 2: 12 Russian Swings
Min 3: 12 KB SDLHP *Sumo Deadlift High Pull

4104 Tuesday 5/27/2025

A
Row 500m

2 rds
30 sec high knees in place
30 sec air squats
30 sec jumping lunges
30 sec arm circles
30 sec pvc pass throughs
30 sec hollow holds

With pvc or empty bar:
2 rds
8 Dip and Hold (3 sec) *Dip phase of push press, quarter squat, upright torso
8 Dip and Drive *add drive without the press
8 Push Press *slow and controlled
(12 min)

B
7 sets
1 Strict Press + 5 Push Press
*Increase from last week
(15 min)

C
9 rds
1 min work / 1 min rest
5-7-9-11-13-15-17-19-21
Abmat Situps
Max Cal Row in remainder of the minute
*Keep track of total calories. Can anyone get more than 150/110?

4103 Monday 5/26/2025

MEMORIAL DAY SCHEDULE:
Gym open 8am - 6pm
No Regular Classes
Group Murph Class - Noon

A
Coach led warmup

B
Murph
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*with 20 pound vest