4130 Sun 6/22/2025

SUNDAY CAPACITY
Team of 4
P1. 500/400 cal ride
P2. 500/400 cal ski
P3. 500/400 cal row
P4. Rest
Switch as desired

4129 Saturday 6/21/2025

A
24-16-8
Calorie machine
Walking lunge
Banded pull apart

B
12 minute EMOM
1 legless rope climb*
*Ladies legless on odd minutes, regular on even minutes

C
Pattern shared burden

“King of the Castle”
1600/1400 meter row
80 reverse lunge wall balls 20/14 to 10’
20 sandbag cleans* 150/100
80 reverse lunge wall balls 20/14 to 10’
1600/1400 meter row

*control to shoulder, not over the shoulder

Flow: This is an out and back partner shared chipper. For the wall balls lunge left, throw, lunge right, throw and alternate each rep. Every time you toss the ball counts as one rep.

4128 Friday 6/20/2025

A
Coach led warmup
(15 min)

B
Find 3RM
Clean and Split Jerk
*3 C&J without dropping the bar
(20 min)

C
9 min AMRAP
2 power cleans
2 split jerks
2 clean and jerks
*use 85% of 3RM clean and jerk
**Goal is to do each set unbroken. Go as long as possible with unbroken sets.

4127 Thursday 6/19/2025

A
50 double unders
20 cal Ski
2 lengths crabwalk

Snatch warmup
(15 min)

B
1 high hang power snatch
1 hang power snatch
1 power snatch
*Work to heavy
(15 min)

C
0-5 min
10 Bench Press (185/125)
20/16 Cal Ski
10 Bench Press (185/125)

5-10 min
10/8 Cal Ski
20 Bench Press (185/125)
10/8 Cal Ski

10-15 min
4 rds
5 Bench Press (185/125)
10/8 Cal Ski

4126 Wednesday 6/18/2025

A
400m run
3 rds
5ea single leg db RDL
5 ring rows with pause
10 ceiling stampers
(10 min)

B
Deadlifts
1x2 65%
1x2 72.5%
3x5 77.5%
1x5+ 77.5%
(20 min)

C
Partner Shared Burden Chipper
20 min AMRAP
50 Devils Press
150 Abmat Situps
50 Ring Rows
150 Pushups
50 T2B
150 Lateral hurdle jumps

4125 Tuesday 6/17/2025

A
Coach led warmup
(15 min)

B
Every 90s for 10 rds
5 Strict Press + 5 Strict Pullups

C
3 rds
400m run or 25/20 Cal Ride
24-16-8
Walking lunges, DB's by side (50/35)
Box Jump Overs
*15 min timecap
**Choose run or ride, then do 24 of each movement, then another run/ride, then 16 of each etc.

4124 Monday 6/16/2025

A
Ride 3 min
3 rds
10 jump squats
10 burpees
20 pushups
(10 min)

B
Back Squats
6x3
*All sets at 72%
**Future weeks: 75%, 78%, 81%
(20 min)

C
6-5-4-3-2-1
Hang power snatches (135/95)
Pullups

6-5-4-3-2-1
Hang squat snatches (115/75)
T2B

6-5-4-3-2-1
Squat snatches (95/65)
Strict HSPU

1 mile run
*20 min timecap

4123 Sun 6/15/2025

SUNDAY CAPACITY
Ride 100/75 Cal
Run to Blackmore
Ride 100/75 Cal

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