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Movin’ on Monday

20 Minutes On the Clock
60/48 Calorie Row & 15 Strict Pull-up Buy-in

With remaining time, AMRAP of:
15 Burpees
10 Pull-ups (kipping)
20 Air Squats
50 Double Unders

*Score is rounds plus reps of work after buy-in
*Add band or low bar to pull-ups as needed.

Endurance WOD (7:45am)

With 24 Minutes on the Clock:
1 Mile Run Buy-in

Then AMRAP with remaining time of:
50′ Single Arm Overhead Walking Lunges (30/20) – Each 5′ line = 1 rep
15 Toes-to-bar
15 Box Jumps
20 Push Press (75/55)
30/24 Calorie Row

Rx+ 50/35 dumbbells, 95/65lb push press

Community WOD (10:00am)

2 Rounds
With 6 Minutes on the Clock:
400 Meter Run Buy-in

Then AMRAP with remaining time of:
20 Lunges
20 Sit-ups
10 Box Jumps
20 Kettlebell Push Press (10R/10L)

*Rest 90 seconds between rounds

Open 20.3

For time:
•21 deadlifts (weight 1)
•21 handstand push-ups
•15 deadlifts (weight 1)
•15 handstand push-ups
•9 deadlifts (weight 1)
•9 handstand push-ups
•21 deadlifts (weight 2)
•50-ft. handstand walk
•15 deadlifts (weight 2)
•50-ft. handstand walk
•9 deadlifts (weight 2)
•50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb.

♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Scorecard for full workout variations and movement standards: https://games-assets.crossfit.com/fhwiuea1osidf0923fl.pdf

Optional Dessert Mile

20.3 is a pretty quick workout. If you’re up for a run afterward, let’s run a mile at a medium pace.

Coach James’ Birthday WOD

For Time:
1975 Meter Row Buy-in

Then 2 rounds of:
10 Box Jumps (30/24)
23 Kettlebell Swings (50/35)
75 Sit-ups

44 Push-up Buy-Out

Rx+ (36″/30″ box) & KBS @ (70/50)

Back Pause Squat 3-3-2-2-1

Back Pause Squat for load:
#1: 3 reps @ 50%
#2: 3 reps @ 55%
#3: 2 reps @ 60%
#4: 2 reps @ 65%
#5: 1 rep @ 70%
*3 Second hold in the bottom

Will pistols be in the Open?

4 Rounds:
With 3 Minutes on the Clock
2 Power Clean & Jerks @~75% of clean 1RM
30 Double Unders
10 Alternating Pistols
20 Kettlebell Swings (50/35)
*Rest remainder of 3 minutes.

*Sub Rx pistols for standing or squatting on a box. Squatting to low bands on J-hooks works great too.
* Score is total reps.

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