Monday
Performance
NCFIT Girls
3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (100/70)
(Score is Time)
RPE 8
*Workout inspired by the original 'Nasty Girls'
Fitness
NCFIT Girls
3 ROUNDS FOR TIME
25/20 Cal Bike
20 Narrow Stance Air Squats
15 Strict Pull-Ups
7 Front Squat (65/45)
(Score is Time)
RPE 8
*Workout inspired by the original 'Nasty Girls'
Tuesday
Strength
Performance & Fitness
EMOM x 4 MINUTES*
3 TNG Power Snatches
-Into-
EMOM x 3 MINUTES*
2 TNG Power Snatches
-Into-
EMOM x 2 MINUTES*
1 Power Snatch
*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.
(Score is Weight)
Workout
Performance
Anniebel
FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups
*After each full round complete 6 Power Snatches (60/42.5). The workout ends with 6 Power Snatches (30 total).
(Score is Time)
RPE 9
**This is a Mash-Up of the Classic CF workout Annie and Isabel.
Fitness
FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups
*After each full round complete 6 Power Snatches (42.5/30). The workout ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25 Double Unders.
(Score is Time)
RPE 9
**This is a Mash-Up of the Classic CF workout Annie and Isabel.
Wednesday
Performance & Fitness
IN TEAMS OF 2...
ON A 27:00 RUNNING CLOCK...*
100 Up-Down Pull-Ups
Immediately Into...
AMRAP in Remaining Time Of...
4 Pull-Ups
6 Sumo Deadlifts (42.5/30)|(30/20)
8 Up-Downs to a Target**
*Pull-Up Bar / Target ideally 6"" above standing reach.
(Score is Rounds + Reps)
Weightlifting
Part 1.
4 SETS
6 x Muscle Snatch
Building to a medium/moderate weight
Part 2.
6 SETS
1 x Power Snatch + 3 x Hang Snatch
@ 65-75% of 1RM Snatch
Part 3.
4 SETS
4 x B.N. Snatch Grip Push Press + 2 Snatch Balance
@ 50% 1RM Snatch
Thursday
Strength
Performance & Fitness
5-4-3-2
Deadlift*
*Start Moderate-Heavy and build up to workout weight.
(Score is Weight)
Workout
Performance
Rosie The Riveter
EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts (142.5/92.5) + 12 Strict Handstand Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 - Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
RPE 8
Fitness
Rosie The Riveter
EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts (100/70) + 12 Pike Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps (20)*
MIN 3 - Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
RPE 8
Hero
Wes
Run 800 meters with a 10kg plate
Then, 14 rounds of:
•5 strict pull-ups
•4 burpee box jumps, 24-in. box
•3 cleans, (85/55)
Then, run 800 meters with a 10kg plate
Friday
Skill
Performance
1.) 2 SETS
3-5 Scap Depressions + Retractions
-Into-
3-5 Beat Kip Swings*
-Rest As Needed b/t Sets-
*:01 Pause in Hollow + :01 Pause in Superman.
(No Measure)
2.) 2 SETS
3x 2-for-1 Pause Pull-Ups*
-Rest As Needed b/t Sets-
*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing.
(No Measure)
3.) 2 SETS
3-5 Kipping Pull-Ups
-Rest As Needed b/t Sets-
Fitness
1.) 2 SETS
3-5 Scap Depressions + Retractions
-Into-
3-5 Beat Kip Swings*
-Rest As Needed b/t Sets-
*:01 Pause in Hollow + :01 Pause in Superman.
(No Measure)
2.) 2 SETS
3-5 Half Kipping Pull-Ups
or
3-5 Jumping Pull-Up Negatives
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3-5 Jumping or Simulated Kipping Pull-Ups
-Rest As Needed b/t Sets-
Workout
Performance
Fran
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
Fitness
Fran
AMRAP x 7 MINUTES*
21-15-9
Thrusters 20/15
Jumping Pull-Ups
(Score is Total Reps)
*After finishing the set of 9s, restart at the beginning of the AMRAP.
Post WOD Strength
Performance & Fitness
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
RPE 7
(Score is Weight)
Partner Finisher
Performance & Fitness
FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks
*P1 works while P2 completes a static Hold. Split work as needed.Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.
Weightlifting
Part 1.
EMOM 10
2 x Push Jerk
@ 45%-50%-55%-60%-65%
Part 2.
4 SETS
1 x Power Clean + 1 Low Hang Power Clean
@70-75% of 1RM C&J
Part 3.
4 SETS
3 x Clean Pull
@95-105% of 1RM C&J
Saturday
Endurance
Performance & Fitness
AMRAP x 36 MINUTES
250/200m Row
200m Run
50 Sumo Deadlift High Pulls (35/25) (30/20)
250/200m Row
200m Run
50 Back Rack Lunges
250/200m Row
200m Run
50 Russian KB Swings (32/24) (24/16)
250/200m Row
200m Run
50 Up-Downs
(Score is Rounds + Reps)
Partner Workout
Laura
IN TEAMS OF 2...
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees Over Rower
10 Power Cleans (155/105)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (70/47.5)
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.
Fitness
Laura
IN TEAMS OF 2...
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (52.5/35)
Sunday
Weightlifting
Part 1.
3 SETS
2 x Push Press + 2 x Jerk
@ 50-60% of 1RM C&J
Part 2.
5 SETS
3 x Push Jerk
@80-85% of 1RM C&J
then
2 SETS
1 x Push Jerk @ 90% 1RM C&J
Part 3.
4 SETS
4 x Front Squat
Build to a HEAVY
Superset with
4 x 8 Squat Jumps
with an empty bar
HIIT60
Performance
Triple Threat
3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (24/16)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.
Fitness
3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (16/12)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.