Some September Wokouts

Effective CrossFit programming should develop more than just strength and endurance. It should also challenge the nervous system and improve coordination, agility, balance, accuracy, and overall body control. 

This is accomplished through variance. Programming should regularly change: Movements Loads Rep schemes time domains equipment and levels of complexity 

Variance does not mean randomness. Each workout should have a clear purpose and intended stimulus. Rep schemes help create that stimulus. Low reps may develop strength and power, moderate reps allow athletes to balance load and speed, and high reps build stamina and muscular endurance. 

The correct rep scheme also allows athletes to reach an appropriate level of intensity. 

Intensity drives results, but it is relative to each person. Athletes should be able to move safely, consistently, and with purpose. CrossFit programming combines neurological development, thoughtful variance, effective rep schemes, and relative intensity. Together, these elements create broad fitness and prepare people for the different physical demands they may encounter in life.

 

 AMRAP in 10 Minutes:

10 Overhead Squats (65/95#)

10 Chest to Bar Pull-ups 

For time: 

21 Burpee Box Jumps (20/24")

15 Clean and Jerks (95/135#)

9 Bar Muscle Ups

15 Clean and Jerks (95/135#)

21 Burpee Box Jumps (20/24")

For time:

50 ft Handstand Walk 

15 Toes to Bar

15 Calories Assault Bike 

50 ft Handstand Walk 

20 Toes to Bar

20 Calories Assault Bike 

50 ft Handstand Walk 

25 Toes to Bar

25 Calories Assault Bike 

For time:

10-1 

Power Snatch (95/135#)

1-10  

Box Jumps 24/30"

For load:

Front Squat 

3-3-3-3-3

For time:

50 Calories Row

10 Deadlifts (205/315#)

25 GHD Sit-ups

10 Deadlifts (205/315#)

50 Calories Row

For time:

4 Rounds for time of:

15 Thrusters 65/95#

12 Burpees

2 Rope Climbs 15ft

AMRAP in 20 Minutes:

5 Pull-ups

10 Handstand Push-ups 

15 Front Squats (65/95)

3 Rounds for time:

Run 400 Meters

5 Ring Muscle-Ups 

10 Hang Power Cleans (105/155#)

5 Rounders

Happy 70th Greg...thank you for inspiring my life's work!

 5 Rounds for time of:

15 Box Jumps 20/24"

12 Deadlifts (105/155#)

9 Hang Power Cleans 

6 Push Jerks 

5 Rounds for time of:

20 WallBalls 14/20 to 9/10 ft

15 Kettlebell Swings 35/53

10 Front Squats 95/135

200 Meter Run

5 Rounds for time of:

5 Power Cleans 125/185

10 Handstand Push-ups

12 Calories Ski

15 Calories Air Bike

5 Rounds for tiime of:

10 Thrusters 95/135

10 Chest to Bar Pull-ups

15 Burpees

20 Double Unders

5 Rounds for time of:

400 Meter Run

12 Deadlifts 155/225

12 Bar Facing Burpees

12 Handstand Push-ups

3 Rounders

Coaches and Owners Conference 2026

Short, Fast & Powerful: 

Why Scaling Matters in CrossFit 

 One of the things I love about CrossFit is that a workout doesn’t have to be long to be incredibly effective. Three rounds. Short. High-power. High-intensity. Done. 

 Recently, we took on a simple workout:

 3 Rounds for Time

15 Thrusters

15 Pull-Ups

15 Burpees

The goal was to finish under 10 minutes while maintaining a high level of intensity and power output. Four people in the gym completed the workout (times and scales below)— and each athlete approached it a little differently. One Rx Male, one scaled load, one used Dumbbells and one scaled Pull-ups for injury...

And that is exactly what scaling is supposed to do. Scaling isn’t making the workout easier. Scaling is making the workout appropriate. The goal isn’t to complete the most difficult version possible. The goal is to preserve the intended stimulus of the workout. If an athlete chooses a pull-up variation that allows them to keep moving, maintain good mechanics, and finish within the intended time domain, they haven’t done a lesser workout. They’ve done the right workout for them. That is one of the most powerful aspects of CrossFit: the workout can stay the same while the prescription changes. A newer athlete might use ring rows. Another athlete might use jumping pull-ups. Someone else might do strict pull-ups. The movements may look different, but the goal remains the same — short, powerful, sustainable intensity. We don’t need every workout to be 45 minutes long to get results. Shorter workouts that allow athletes to produce a high level of intensity can be incredibly valuable — especially when the movement quality and relative intensity are appropriate for the individual. So the next time you see a workout prescribed with a specific time domain or intended stimulus, don’t ask: “Can I do it as written?” Ask: “What version allows me to achieve what this workout is designed to achieve?” That’s the beauty of scaling. Same workout. Same stimulus. Different athlete. Different prescription. And that’s CrossFit.

Here are some 3 Rounders that emphasize intensity. 

 

In the gym....

3 Rounds for time of:
15 Thrusters
15 Pull-up 65/95#
15 Burpees  

Aimee 8:10 53#

Megs 8:44 (20# DB)

Jonas 9:25 (95#)

Chloe 9:56 (10 Pull-ups 65#)

3 Rounds for time of:

15 Hip Extensions

15 Hang Power Cleans 75/115#

20 GHD Sit-ups

25 Front Squats 75/115#

3 Rounds for time of:

3 Strict Ring Muscle Ups

6 Strict HSPU 

12 Deadlifts 205/315#

3 Rounds for time of:

15 Push Jerks (95/135#)

15 Chest to Bar Pull-ups

15/20 Calories Air Bike 

3 Rounds for time of:

16 Calories Ski

16 Box Jumps 24/30"

16 Hang Power Snatch 65/95#

On the Road....

3 Rounds for time of:

60 Lunges

50 Air Squats

30 Burpees

3 Rounds for time of:

400 Meter Run

35 Push-ups

Core Destroyers..

3 Rounds for time of:

20 Sit-ups

20 V-ups

1:00 High Plank

1:00 Low Plan

3 Tabatas 

(20 sec work/10 sec rest) x8 intervals -Rest 1:00 between rounds

Hollow Hold

V-Ups 

Ab-mat Sit-ups