For Time:
3 Rounds Of:
12 Chest to Bar Pullups
36 Double Unders
Into 400 Meter Run
Into 3 Round Of:
6 Bar Muscle Ups
18 GHD Situps
Into 400 Meter Run
For Time:
3 Rounds Of:
12 Chest to Bar Pullups
36 Double Unders
Into 400 Meter Run
Into 3 Round Of:
6 Bar Muscle Ups
18 GHD Situps
Into 400 Meter Run
For Load
Back Squat
3-3-3-3-3
Cash Out:
For Total Calories in 10 Rounds:
Alternate Machines, Working :30 on :30 Off
Ski Erg
Air Bike
TEST DAY - RECORD RESULTS
"Fight Gone Bad"
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:
1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)
Rest 1:00
The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
CLICK HERE to Compare to 4.21.25
In 20:00 Build to a Heavy Complex of:
Deadlift + Power Clean + Hang Squat Clean
Cash Out:
AMRAP in 10 Minutes:
3 Single Arm Devils Press (35/50#)
6 Toes to Bar
CARDIO SUNDAY
10 Rounds For Time:
200 Meter Run
10 Burpee Box Jump Overs (20/24")
PARTNER SATURDAY
Bring a Friend or Family Member for Free
With a Partner Performing Rounds 'You Go I Go':
AMRAP in 18 Minutes:
2 Wall Walks
4 Dumbbell Hang Squat Clean (35/50#)
6 Push-ups
12 Synchro Ab-Mat Sit-ups (Both Working Together)
TEST DAY - RECORD RESULTS
3RM Push Press
CLICK HERE to Compare to 4.15.25
AMRAP in 20 Minutes:
10 Dumbbell Deadlifts
50' Dumbbell Walking Lunge
10 Dumbbell Deadlifts
50' Dumbbell Walking Lunge
400 Meter Run
(2x 35/50# DB)
Walking Lunge will be a Suitcase Hold
Power Snatch + Hang Power Snatch + Overhead Squat
1-1-1-1-1-1-1
Cash Out:
For Time:
24 Hang Power Snatch
20/24 Calorie Row
24 Overhead Squats
20/24 Calorie Row
(Use 60% of the above barbell complex)
(Time cap 10 Minutes )
Complete 6x 3:00 AMRAPs with 1:00 Rest Between Each
Alternate AMRAPs Each Round
TEST DAY- RECORD RESULTS
"Everest"
21-15-9 Reps Of:
Back Squat (205/315#)
Strict Handstand Pushups
CLICK HERE To Compare to 4.23.25
9 AM CLASS AT THE LYONS DEN - 555 w Beidler Rd. King of Prussia
CARDIO SUNDAY
For Time:
Run 3 Miles
Row 2,000 Meters
Run 1 Mile
9 AM CLASS AT THE LYONS DEN - 555 w Beidler Rd. King of Prussia
PARTNER SATURDAY
Bring a Friend or Family Member for Free
Working With a Partner, Split Work as Needed
Change Stations Every 2:00
As Many Reps as Possible at each station in 20 Minutes:
Station 1:
Max Box Jumps (20/24")
Station 2:
Max Dumbbell Snatch (35/50#)
Station 3:
Max Kettlebell Swings (35/50#)
Station 4:
Max Dumbbell Goblet Squat (35/50#)
TEST DAY - RECORD RESULTS
"Flight Simulator"
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
(Cap 20:00)
Coaches Notes: The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50.
CLICK HERE to Compare to 5.2.25
Cash Out:
400 Meter Body Weight Sled Drag
For Load
Deadlift
4-4-4-4-4-4
Cash Out:
For Time:
400 Meter Run
40 Deadlifts (95/135#)
TEST DAY - RECORD RESULTS
"Jackie"
1000 Meter Row
50 Thrusters (35/45#)
30 Pullups
Cash Out:
Take 15 Minute to build to a heavy 1 RM Thruster
CLICK HERE to Compare to 4.9.25
For Time:
18/21 Calories Air Bike
15 GHD Sit-ups
15 Clean and Jerk (75/115#)
18/21 Calories Air Bike
15 GHD Sit-ups
12 Clean and Jerk (75/115#)
18/21 Calories Air Bike
15 GHD Sit-ups
9 Clean and Jerk (75/115#)
18/21 Calories Air Bike
15 GHD Sit-ups
6 Clean and Jerk (75/115#)
18/21 Calories Air Bike
15 GHD Sit-ups
3 Clean and Jerk (75/115#)
Quote:
CARDIO SUNDAY
5 Round for Time:
600 Meter Run
20 Box Jumps (20/24")
20 Kettlebell Swings (35/53#)
PARTNER SATURDAY
Bring a Friend or Family Member for Free
6 Rounds for Time, With a Partner:
Partner 1: 12/15 Calorie Air Bike
Partner 2: 12/15 Calorie Row
20 Deadlifts (155/225#) (Split)
*Switch Machines Each Round*
Partners will both be performing their calories at the same time. The deadlifts will be split evenly between partners
(24:00 Time Cap)
AMRAP in 24 Minutes:
200 Meter Run
20 Box Step Ups (20/24")
50 Double Unders
400 Meter Run
20 Box Step Ups (20/24")
50 Double Unders
600 Meter Run
20 Box Step Ups (20/24")
50 Double Unders
....Continue Rounds Adding 200 Meters to the Run Each Round
Score is total rounds completed for each of the 5 cycles
CLICK HERE to compare to 3.3.25
AMRAP in 16 Minutes:
2 Rope Climbs (15')
8 Handstand Pushups
16 Dumbbell Front Squats (2x35/50#)
For Time:
18-15-12
Toes to Bar
Burpees Over the Sandbag
Into..
15-12-9
Pull-ups
Sandbag Cleans Over the Shoulder
Into..
9-6-3
Bar Muscle Ups
Sandbag Cleans Over the Shoulder
Burpees Over the Sandbag
Sandbag (70/100#)
For Load:
Work to A Heavy Complex Of:
1 Power Clean + 2 Push Press + 1 Split Jerk
Cash Out:
3 Rounds for Time:
16/20 Calorie Ski
24 Kettlebell Swings (35/53#)
CARDIO SUNDAY
For Time:
10-20-30-40-50 Calorie Row
800-600-400-200-100 Meter Run
PARTNER SATURDAY
Bring a Friend or Family Member For Free
AMRAP in 20 Minutes- With A Partner, Splitting All Work as Needed:
5-10-15-20-25-Etc...
DB Push Press (2x35/50#)
Box Jumps (20/24")
*Starting at 0:00, Every 3:00: 16/20 Calorie Ski
In 12:00
Build to a Heavy Set of 10 Deadlifts to use for the Workout
at 15:00, For Time:
10-8-6-4-2 Deadlifts
After Each Set of Deadlifts, Complete:
8 Pullups
10 DB Bench Press (2x35/50#)
12 GHD Situps
*There will be 2 scores for the workout- Deadlift weight, and time to complete workout
TEST DAY - RECORD RESULTS
Complete 5x 2:00 Rounds, Resting 1:00 Between Each
20/25 Calorie Air Bike
Max Wall Balls in Remaining Time
CLICK HERE to Compare to 3.25.25
Every 2:00 For 8 Rounds
50 Double Unders
3 Power Snatches (Touch-N-Go)
*Each Round increase weight on Power Snatch so that the last round will be your heaviest. Record heaviest weight.
Cash Out:
Accumulate:
3:00 Plank
2:00 Superman
1:00 L Sit
Complete 3 x 6:00 AMRAPs
In 6:00
800/1,000m Ski
Max Distance Burpee Broad Jumps
Rest 2:00
In 6:00
800/1,000m Row
Max Distance Farmers Carry (2x53/70#)
Rest 2:00
In 6:00
800 Meter Run
Max Distance Walking Lunge (2x35/50# DBs)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hang Power Cleans
Front Squats
Shoulder to Overhead
(65/95#)
CARDIO SUNDAY
For Total Calories:
From 0:00-5:00
30 Kettlebell Swings (35/53#)
Max Calorie C2
From 5:00-10:00
400 Meter Run
Max Calorie Row
From 10:00-15:00
400 Meter Run
Max Calorie C2
From 15:00-20:00
30 Kettlebell Swings (35/53#)
Max Calorie Row
PARTNER SATURDAY
Bring a Friend or Family Member for Free
AMRAP in 22 Minutes:
For Time:
30' Handstand Walk (15' Down and Back)
30 Alt. Single Arm DB Hang Clean & Jerk
30 Single DB Box Step Overs
30' Handstand Walk
20 Alt. Single Arm DB Hang Clean & Jerk
20 Single DB Box Step Overs
30' Handstand Walk
10 Alt. Single Arm DB Hang Clean & Jerk
10 Single DB Box Step Overs
(20/24" Box, 50/70# DB)
TEST DAY- RECORD RESULTS
"Elizabeth"
21-15-9
Squat Cleans (95/135#)
Ring Dips
CLICK HERE to Compare to 3.12.25
CARDIO SUNDAY
For Time:
5 Rounds of
12/15 Calorie Row
15 Burpees over the Rower
3 Rounds of
15/18 Calorie Row
18 Burpees Over the Rower
1 Round of
18/21 Calorie Row
21 Burpees Over the Rower
PARTNER SATURDAY
Bring a Friend Or Family Member For Free
TEST DAY - RECORD RESULTS
3 RM Front Squat
CLICK HERE to Compare to 3.10.25
4K C2 Bike
CLICK HERE to Compare to 3.26.25
AMRAP in 16 Minutes:
400/500 Meter Row
5 Bar Muscle Ups
25 Box Jumps (20/24")
5 Bar Muscle Ups
Push Press
TEST DAY - RECORD RESULTS
"Cindy"
AMRAP in 20 Minutes:
5 Pullups
10 Pushups
15 Air Squats
CLICK HERE to Compare to 3.27.25
All For Time:
3 Rounds of:
8 Deadlifts
8 Strict Handstand Pushups
Into a 400 Meter Run
Into 3 Rounds of:
8 Deadlifts
10 Kipping Handstand Pushups
Into a 400 Meter Run
Into 3 Rounds of:
8 Deadlifts
12 Burpees Over the Bar
Barbell Weight (125/185#)
Quote:
CARDIO SUNDAY
2 Rounds For Time:
1 Mile Run
900/1000M Row
PARTNER SATURDAY
Bring a Friend or Family Member For Free
Every 6:00 x 4 Rounds
For Calories, with 1 Partner Working at a Time:
40 Wall Balls (14/20# to 9/10')
40 Med Ball Box Step Overs (20/24#)
Max Calorie Row in Remaining Time
8 Rounds For Time of:
8 Single Arm DB Snatch (50/70#)
25' Single Arm OH DB Walking Lunge (50/70#)
40 Double Unders
*Alternate Arms Each Round
AMRAP in 20 Minutes:
(With a Partner)
10 Bench Press (95/135#) (Each)
10 Toes to Rings (Each)
200 Meter Run (Together)
For Time:
25 Power Cleans
25 Thrusters
25 Power Cleans
(95/135#)
*Every time you drop the bar, perform 2 lateral burpees over the bar*
Quote:
CARDIO SUNDAY
In teams of 2 work to complete the following - in a 'I GO, U GO' format
Until 300 BURPEES
1 Minute on: 1 Minute off
Athlete A works in Minute 1 - Athlete B works in Minute 2 - only one athlete works at a time in the one minute window of squats, sit-ups and burpees until 300 Burpees are completed.
For Time:
20 Strict Pullups
35 Handstand Pushups
40/50 Calorie Air Bike
35 Hand Release Pushups
5 Rope Climbs (15')
COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!
TEST DAY - RECORD RESULTS
"Bear Complex"
5 Rounds For Load:
Complete 7 Unbroken Sets of this Barbell Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. Thrusters from the front or back rack are not allowed
CLICK HERE to Compare to 2.12.25
COMMUNITY NOTES:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!
Complete 4 x 5:00 AMRAPs
25/32 Calorie Row
AMRAP in Remaining Time:
8 Wall Balls (14/20# to 9/10')
8 Toes to Bar
Rest 1:00 Between Rounds
*Athletes should aim to have to have at least 2:30 to complete AMRAP
COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!
For Time:
200 Meter Run
11-11-7-7-5-5 Deadlift
Women: 155/185/205#
Men: 225/275/315#
COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!
TEST DAY- RECORD RESULTS
For Load
3 Cleans + 2 Front Squats + 1 Jerk
Cash Out:
EMOM 10
Minute 1. 3 Power Cleans
Minute 2. 3 Shoulder to Overhead
(Athlete should aim to use 75% of top complex weight)
CARDIO SUNDAY
For Time:
2000 Meter Row
150 Burpees Over the Rower
Quote:
“Summertime is always the best of what might be.”
– Charles Bowden.
PARTNER SATURDAY
Bring a Friend or Family Member For Free
With a Partner, Splitting Work as Needed unless otherwise directed:
AMRAP in 8 Minutes:
100 Meter Farmer Carry (Partner 1)
15 Synchro KBS
100 Meter Farmer Carry (Partner 2)
15 Synchro KBS
Rest 2:00
AMRAP in 8 Minutes:
60 Double Unders
6 Wall Walks
Rest 2:00
AMRAP in 8 Minutes:
Machine Cals (Athlete Choice)
For Time:
30 GHD Sit Ups
1 Mile Run
30 GHD Sit Ups
800/1,000 Meter Ski
30 GHD Situps
TEST DAY- RECORD RESULTS
"Diane"
For Time:
21-15-9
Deadlifts (155/225#)
Handstand Pushups
CLICK HERE to Compare to 2.14.25
All For Time:
3 Rounds of:
10 Burpees
10 Pullups
then...
3 Rounds of:
10 Burpees
10 DB Hang Squat Cleans
then...
3 Rounds of:
10 Pullups
10 DB Hang Squat Cleans
DB Weight (2x35/50s)
Split Jerk
1-1-1-1-1-1-1
Cash out:
Quote:
Quote:
HAPPY FATHERS DAY!!
We are so thankful to have all of the great dads that our part of our community. You are all great men!
CARDIO SUNDAY
30:00 For Total Calories:
Starting at 0:00 and Every 5:00
Run 400 Meters
20 Walking Lunges
Max Calorie Ski
PARTNER SATURDAY
Bring a Friend or Family Member For Free
For Time with a Partner, Splitting All Work:
20 Burpees
40 DB Power Cleans (2x35/50#)
60 Wall Balls (14/20# to 9/10')
80 Double Unders
1000 Meter Run
80 Double Unders
60 Wall Balls
40 DB Power Cleans
20 Burpees
2025 CrossFit Community Cup Workout #2
Complete as many reps as possible following the interval of:
Round 1 - 2 minutes of work,
1-minute rest
Round 2 - 2 minutes of work,
1-minute rest
Round 3 - 2 minutes of work,
1-minute rest
Round 4 - 3 minutes of work
Rounds 1 and 2:
15 Toes-to-bars
15 Overhead squats
Max-calorie row
Rounds 3 and 4:
15-Calorie row
15 Overhead squats
Max bar muscle-ups
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)
CLICK HERE for all workout variations, scorecards, etc.
Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!
2025 CrossFit Community Cup Workout #3
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
For Time:
5,000 Meter Row
CLICK HERE to Compare to 2.18.24
Cash Out:
3 Rounds For Quality:
Max Set of Pushups
Max Set of Strict Pullups
Max Length Hollow Hold
2025 Community Cup Workout #1
As many rounds and reps as possible in 20 minutes of:
15 Box jump-overs
10 Dumbbell snatches
5 Strict handstand push-ups
♀ 35-lb (15-kg) dumbbell, 24-inch box
♂ 50-lb (22.5-kg) dumbbell, 30-inch box
CLICK HERE to see all workout variations, scorecards, etc.
Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!
TEST DAY - RECORD RESULTS
1RM Snatch
CLICK HERE to Compare to 12.27.24
Cash Out:
AMRAP in 5 Minutes:
3-6-9-12..
Air Bike Calories
Kettlebell Swings (53/70#)
Rest 2:00 ...then
... For Time:
"Erase Your Rounds." Go Back Down In reverse from where you left off.
CARDIO SUNDAY
9 AM Class will be held at The Lyons' Den - 555 W Beidler Rd. KOP
AMRAP in 30 Minutes:
10 Double Unders
4 Box Jumps (20/24")
4 Dumbbell Step-ups (35/50#) (20/24")
20 Double Unders
6 Box Jumps (20/24")
6 Dumbbell Step-ups (35/50#)(20/24")
30 Double Unders
8 Box Jumps (20/24")
8 Dumbbell Step-ups (35/50#)(20/24")...
*Continue in this Sequence by Adding 10 Double Unders and 2 to Each Movement After Every Round...
PARTNER SATURDAY
9 AM classes will be held at The Lyons' Den- 555 W. Beidler Rd. KOP Pa
4 Rounds For Time With a Partner:
Partners Will Run Together and Split the Rest of the Work as Needed
"Maupin"
800 Meter Run
49 Push-ups
49 Sit-ups
49 Air Squats
For Load:
Push Jerk
2-2-2-2-2-2-2
Cash Out:
For Time:
300' Plate OH Walking Lunge (35/45 # Plate)
Community Notes:
9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.
Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM
All for time:
1,000/1,200 Meter Row
Into 3 Rounds of:
10 Strict Pullups
10 Strict Ring Dips
1,000/1,200 Meter Row
Community Notes:
9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.
Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM
Quote:
Hard work is the price we must pay for success
- Vince Lombardi
For Rounds and Reps:
AMRAP in 5 Minutes:
3 Power Cleans (95/135#)
3 Burpees Over the Bar
Rest 2:00
AMRAP in 5 Minutes:
6 Front Squats (95/135#)
30 Double Unders
Rest 2:00
AMRAP in 5 Minutes:
9 Thrusters (65/95#)
9 Calorie Air Bike
Community Notes:
9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.
Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM
Quote:
If you put in the work, put in the time, put in the effort, you're going to reap the benefits.
- Richard Sherman
Community Notes:
9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.
Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM
Coaches Notes:
Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.
Community Notes:
9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.
Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM
Quote:
CARDIO SUNDAY
For Time:
5K Run
PARTNER SATURDAY
Bring a Friend or Family Member For Free
AMRAP in 25 Minutes:
"The Lou"
Alternating Rounds with a Partner
4 Wallballs (14/20 to 9/10')
4 Pull-ups
4 Burpees
4 Dumbbell Snatches (35/50#)
TEST DAY - RECORD RESULTS
"King Kong"
3 Rounds For Time:
1 Deadlift (320/455#)
2 Ring Muscle Ups
3 Squat Cleans (175/250#)
4 Strict Handstand Pushups
CLICK HERE to Compare to 1.30.25
Coaches Notes:
This workout contains few reps, but each rep should be challenging. Think of this as a heavy day, focusing on quality over quantity. In larger classes, if necessary, athletes can share barbells with those using similar loads to manage space and equipment efficiently.
Since this is a benchmark day, we will encourage athletes to test their limits with the goal of pushing the loads higher during the next scheduled test in 2025.
In 20 Minutes, working with a partner, complete as many rounds and calories as possible.
Both Partners will work at the same time, switching after each round. Record total rounds and calories as your score.
Partner 2:
Max Calorie Row
Quote:
“It's not the load that breaks you down, it's the way you carry it.”
― Lou Holtz
12 Rounds For Time:
6 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
(Dumbbell weight -2 x 35/50#)
Quote:
“Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine.”
― Roy T. Bennett, The Light in the Heart
All For Time:
30' Handstand Walk
20 Hang Power Snatches (65/95#)
10 Overhead Squats (65/95#)
Into:
24/30 Calorie Air Bike
Into:
2 Rounds Of:
15' Handstand Walk
10 Hang Power Snatches(65/95#)
5 Overhead Squats (65/95#)
Into:
24/30 Calorie Air Bike
PARTNER SATURDAY
Bring a Friend or Family Member For Free
AMRAP in 20 Minutes - With A Partner:
24 Dumbbell Thrusters (25/45#)/ Resting Partner Must Dead Hang From Bar
24 Calorie Air Bike/Resting Partner Must Hold Dumbbells in Suitcase Hold
48 AB- Mat Situ-ps/Resting Partner Must Hold Wall Sit
Quote:
“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.”
|― Winston Churchill
For Load:
5-3-1-5-3-1
Power Snatch
Cash Out:
Tabata (:20/:10 for 8 Intervals) for total reps:
Power Snatch (55/75#)
Double Unders
For Time:
64/80 Calorie Row
40 Wall Balls
64/80 Calorie Ski
30 Wall Balls
800 Meter Run
20 Wall Balls
(14/20# to 9/10')
Score 1: Time to Complete Row
Score 2: Total Workout Time
Quote:
“America without her soldiers would be like God without His angels.”
– Claudia Pemberton
2025 Age Group Semifinals Workout #4
For Time:
150' OH DB Walking Lunge
50 Alternating Dumbbell Snatch
50 Box Jump Overs
.♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
Quote:
“So long as the memory of certain beloved friends lives in my heart, I shall say that life is good.”
TEST DAY - RECORD RESULTS
5 RM Back Squat
CLICK HERE to compare to 1.8.25
AMRAP in 18 minutes:
Quote:
.“They who for their country die shall fill an honored grave, for glory lights the soldier’s tomb a beauty weeps the brave.”
—Joseph Rodman Drake
CARDIO SUNDAY
For Time:
800 M Run
50 Burpees
600 M Run
50 Wall Balls (14/20# to 9/10')
400 M Run
200 M Farmers Carry (2x35/53#)
600 M Run
50 Wall Balls
800 M Run
100 Situps
PARTNER SATURDAY
Bring a Friend or Family Member for Free!
With a Partner, Splitting Work as Needed:
Every 5:00 For 6 Rounds
500 Meter Row
Max Rounds of Strict "Cindy"
*Score is Total Rounds + Reps
1 Round of Strict "Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats