Functional Bro Sesh

3 rounds:

20 single arm landmine squat to press

10 landmine oblique twists

200ft of double overhead waiter walk

Rest 60 seconds


3 rounds:

10 cossack lunges + 10 pistols

10 weighted inch worms

200ft of Atlas stone carry (not shouldered)

Rest 60 seconds


3 rounds:

20 single leg Kettlebell RDL’s

10 Kettlebell rows

200ft of suitcase carry

Rest 60 seconds

Gymnastics strength


4 sets:

4 strict c2b pull-ups

Max L-sit hang

Rest 60 seconds

*If the chest-to-bar are very easy, make them weighted. You should start your L-sit immediately.


4 sets:

4 ring rows

Max modified L-sit hang

Rest 60 seconds

Every breath counts

3 rounds:

20/15 calorie Assault bike

20 body weight back squats

15 handstand push-ups

Time cap: 18 minutes

Athletes who can perform 15 unbroken handstand push-ups will scale up to deficit handstand push-ups.


Tomorrow will be Dale’s Garage from 10am until noon.

Please sign in as you normally would. Coaches will be present, and ready to help you start the workout. You can arrive anytime between 10am and 11am, and you have until noon to complete the workout.

12 Days of CrossFit

Perform the workout just like you would sing the song.

1 deadlift (225/185 lb.)

2 handstand push-ups

3 GHD sit-ups or hollow rocks

4 squats

5 golden ring dips
6 box jumps (24/20 inches)

7 dumbbell (70/55 lb.) or barbell (95/75 lb.) push presses

8 burpees

9 pull-ups

10 kettlebell swings (55/35 lb.)

11 push-ups

1,200 meter row

Friday Night Fight

#002 – Math Class

As many rounds and reps as possible in 16 minutes:

5 ground-to-overhead (145/105lb.)

6 chest-to-bar pull-ups

6 toes-to-bar

5 ground-to-overhead (145/105lb.)

5 chest-to-bar pull-ups

5 toes-to-bar

5 ground-to-overhead (145/105lb.)

4 chest-to-bar pull-ups

4 toes-to-bar

50 double-unders

Rest 10 minutes

For time:

75 dumbbell thrusters (50/35lb.)

Time cap: 9 minutes