For max reps

3-man WOD

6 minutes max calorie row

6 minutes max reps Wall Balls

6 minutes max reps Pistols

6 minutes max reps Sit-ups

6 minutes max reps Handstand push-ups


*Only one athlete working at a time, switch as necessary.

No rest between exercises, immediately rotate after each 6M interval.



A.EMOM for 30 minutes:

Minute 1 – 30 Double-Unders

(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings

B.Three sets of: (if time)

Single-Arm Dumbbell Row x 6-8 reps

Rest as needed

Prone Plank Hold x 60-90 seconds

Rest as needed




A. Double Tabata:

Deadlift  70%1RM, wt to get 10-12UB)


*8 rds of :20 reps max deadlifts, :10 rest, :20 reps max pull-ups, :10 rest, total time is 8 minutes

*score total deads and total pull-ups

CORE: 3 Rounds

1. Side Planks with Elbow-to-Knee Lifts – 16 reps right, 16 reps left

2. Slow Planking Mt. Climbers – 16 reps right, 16 reps left

3. Plank Push-ups – 10 reps



.Strength (20min)

-Clean Grip Iso Start + Low Hang Clean

Raise bar 2 inches from floor, 3 sec pause, set bar down,

raise bar 2 inches again, pause 1 sec, complete low hang clean.

75% of 1RM C&J

5×1 Rep

-Back Squat:

90% 1RM x 1 Rep

Drop wt by 20#

3×2 Reps

-Snatch Grip Deadlift

75% of 1RM

4×3 Reps

“AVA”: *yesterday was jason Khalipa daughters birthday and the CrossFit community came together to do a workout that Jason Khalipa created when she was born. It increases one round as she gets older . Yesterday she turned 5…So let’s do it Today! 

5 Rounds

400m Run

21 G2O (95/65)



Strength: (20min)

-Power Clean + Hang Clean (Pause)

Perform PC and then lower back to pos. 2, pause 5 sec, perform hang clean

70% of 1 RM C&J

4×1 Rep

-Touch and Go Box Squat

4×3 Reps

-Push Press

50% of 1RM C&J

4×3 Rep

-Single Arm DB Row

3×10 Reps each arm

-Neutral Grip DB Press

3×10 Reps

B.AMRAP 6 min:

10 Pull-Ups

15 Push Press (115/75 lbs)

20 Kettlebell Swings (24/16 kg)

*Rest 2 minutes, and when the clock reaches 8:00 complete the following…

C.AMRAP 6 minutes of:

Run 800 Meters

20 Toes to Bar

Max Reps of Push-Ups