Romwod

Part 1
Work Up to a Heavy 1RM
Weighted Pullup

Part 2
5 Rounds
3 Weighted Pullup
4 Strict Pullup
5 Kipping Pullups
* Rounds are done unbroken

QuickFit Workout

6 Rounds for Time
Run 150m
10 Sit-ups
15 Wallballs

10 Rounds For Time of: 

100m Plate Carry (2 Plates) (15/10’s)
12 D-Ball Sit-ups
6 D-Ball Squat Cleans
 

10 Burpees
20 Deadlifts 135/95
30 Double Unders
AMRAP KB Swing 53/35 for remaining 4min

10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min

10 Burpees
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min

QuickFit Workout

Every 5 Minutes for 15 Minutes

500m Row
30 Lunge Steps
Max Rep Push-ups

"CrossFit Total"

1RM Back Squat
1RM Deadlift
1RM Press

QuickFit Workout

5 Rounds for Time

10 Dumbbell Push Presses
10 Dumbbell Walking Lunges
5 Second Plank Hold

Romwod

21-18-15-12-9-6-3 Reps for Time of: 

Burpee Pull-ups
Front Squats 115/75

Part 1:
Every 3 Minutes for 5 Rounds
1 Hang Squat Snatch
2 OH Squat

Part 2:
2 Minute AMRAP
Power Snatch @ 65% above
Rest 2min
2 Minute AMRAP
Power Snatch @ 45% above

QuickFit Workout

16 Minute AMRAP

10 Sumo Deadlifts
10 Sumo Deadlift High Pulls
10 Burpees

0-5min Perform:
3 Rounds
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats

5-10min Perform:
3 Rounds
10 DB Step Ups (45/25lbs) (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats

10-20min Perform:
AMRAP
10 Lateral Over the Box Jumps (20″)
10 DB Row (In Plank) (45/25lbs)
10 Air Squats
10 DB Step Ups (45/25lbs) (20″)

QuickFit Workout

18 Minute AMRAP
5 Burpees
10 Goblet Squats
15 Ring Rows
20 Sumo Deadlifts

Part 1:
Rounds
1 Push Press
2 Push Jerks
3 Split Jerks

Part 2:
Split Jerk
1-1-1-1-1

4 Rounds
Every 2min, Alternate:
Row for Calories 30/20
20 Knees to Elbows

QuickFit Workout

Every 3 Minutes for 15 Minutes

Run 150m
10 Hanging Knee Raises
10 Box Jumps

"Diane"
21-15-9 Reps for Time of:
Deadlifts 225/155
Handstand Push-ups

QuickFit Workout

15 Minute AMRAP

15 Overhead Squats
15 Box Jumps
15 Ring Rows

Romwod

"Pain Optional"
On the Minute for 12 Minutes
3 Front Squat 185/125
AMRAP Ring Dips for the remaining minute

QuickFit Workout

For Time

100 Single-unders
80 Walking Lunge Steps
60 Air Squats
40 Dumbbell Push Presses
0 Burpees

Row 5k

"Outcast"

5 Power Cleans 155/115
8 Pull-ups
30 Double-unders

QuickFit Workout

Every 2 Minutes for 14 Minutes (Alternate)

Run 150m
Max Rep Push-ups

Run 150m
Max Rep V-ups

Jerk Snatcher
20 Clean and Jerks 95/65
20 Snatches

QuickFit Workout

20 Minute AMRAP

Run 100m
20 Lunge Steps
30 Second Plank Hold
40 Box Jumps 

Part 1: Find a heavy 5RM
of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above

QuickFit Workout

5 Rounds for Time

10 Plate Sit-ups
10 Plate Ground to Overhead
10 Burpees

Part 1:
2-2-2-2
Barbell Weighted Step Ups

Part 2:
400m Single Arm Farmers Carry for time (¼ Bodyweight)

Chewbacca
Row 1k
50 Wall Ball 20/14
40 Box Jumps 24/20
30 Ring Pushups
40 KB Swing 53/35
50 MB Clean 20/14
Row 1k

QuickFit Workout

Every 3 Minutes for 15 Minutes

Row 200m
Max Rep Wall Ball