FUNDAY

E2MOM for 20min:

  5 Back Squats (HEAVY)

10 Shuttle Box Jump-Over

Alternate b/n Movements E2M

Thursday

In TEAMS of 2…

Buy IN: 30 4count Flutter Kicks

AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

 

Cash OUT: 30 4count Flutter Kicks

1* Team member working at a time

Alternate after each movement 

Wednesday

5 Rounds for TIME:
 200m Run
   20 Squats
   20 Push-UPs
   20 Lunges

Tuesday

 REST DAY

Monday

DUMBBELL “DT”

5 Rounds for TIME: 

 12 DB Deadlifts 

   9 DB Hang Power Cleans

   6 S2OH

RX= 50/35s

FUNday

In TEAMs of 2…

AMRAP in 25min of:

15 Penny Flips (45/35)

7 T2B

7 Burpees

7 Box Jumps

12 OH Lunges (45/35)

7 Thrusters

15 Hollow Rocks

Teammates alternate after every movement 

Thursday

Belt Squats: 3-3-3-2-2-1-1 

Mobility

Wednesday

Box Toe Taps: 10-10-10-10 

(Alternating, 5 each leg)

MAX Double Unders in 2min

5 Rounds:

 30 Russian Twist (35/25)

 Plate Hold Flutter Kicks (35/25)

Medball Throw Situps

Tuesday

3 Rounds for TIME:
 15 Thrusters (95/65)
 15 Pull-UPs
 Building RUN

Monday

AMRAP in 21min of:

 10 Tire Flips

 10 Tire Jumps

 20 Toe Taps

 Chow Hall RUN

Once trust is broken, it's almost impossible to win back. That is why integrity is not an accessory to character. It is the core. 

                                                             ~John Spencer

FUNday

Floor Press: 5-5-5-5-5

EMOM for 16min:

 12 Lunges

 10 Supine Ring Rows

 12 Box Jumps

 10 Tricep Kickbacks 

Finisher: 3 MAX Ring Holds

Thursday

For TIME:
  5 Shuttle Runs
15 Clean & Jerks
  5 Shuttle Runs
12 Clean & Jerks
  5 Shuttle Runs
  9 Clean & Jerks
  5 Shuttle Runs
  9 Clean & Jerks

*Barbell RX= 135/95

Wednesday

WARMUP

Belt Squats

Finishers 

Tuesday

2026 Community Cup Workout 4

2 Rounds for TIME:
 150 Double-Unders
 100 Air Squats
   50 Alternating DB Snatches (50/35)

9/11

Thursday

EOW: September 9, 2026

Wednesday

Stairs.

Tuesday

FUNday

Team 1776

For TIME:

KB Swings (53/35)

Box Jumps (24/20)

Air Squats

Push-Ups

Burpees Pull-Ups 

Sit-Ups

Row (calories)

Double-Unders

Wall Ball Shots (20/14)

Ball Slams (30/20)

DB Push Press (45/35)

As a team, complete a total of 1776 reps involving all exercises in any order

 

 

Thursday

“5 by 5”

Every :30 for 10min:

 5 Push-UPs

 5 Curls

TABATA…

Band Finisher

Wednesday

 DEADLIFT: 3-3-3-2-2-1-1

Tuesday

Stairs.

Monday

2 Rounds for TOTAL Reps:
 On a 3-minute Clock:
 400m RUN
 Max Pull-UPs

Rest 1 Minute

 On a 3-minute Clock:
 400m RUN
 MAX Push-UPs

Rest 1 Minute

 On a 3-minute Clock:
 400m RUN
 MAX KB Goblet Squats (53/35)

Rest 1 Minute

FUNday

In TEAMs of 2…

Buy IN: 1 Mile RUN

8 Rounds for TIME:

 10 BOX JUMPS 

 20 RUSSIAN TWIST

 10 DIPS

 10 SNATCHES

 10 BURPEES

 20 BAR-over-HOPS

 10 1am KB THRUSTERS 

Alternate after every movement 

I GO - You GO Format

Thursday

9/11 Prep

Stairs. 

Wednesday

EMOM for 20min:

 :20 Handstand Hold

  10 Tricep Kickbacks

  25 Double Unders

  10 Pistols

  20 Hollow Rocks

4 Rounds of each Movement 

Tuesday

CrossFit Total

1 Back Squat

1 Strict Shoulder Press

1 Deadlift

Monday

SLED WORK

4 Rounds for TIME:

 TOWER RUN

 12 TOES-2- BAR

 20 Box Jumps

FUNday

Partner WOD 

60 Rounds for TIME:

 1 Clean

 2 Front Squats

 3 Shoulder 2 OH

 4 Burpees

I GO, You GO Format

RX= 95/65

Thursday

E2MOM for 20min:

   5 Deadlifts 

 50 Double Under

Alternate b/n movements every 2min

Wednesday

Stairs.

Tuesday

21-18-15-12-9 Reps for TIME:
 DB Bench Presses (50/35s)
 HR Push-UPs 

Monday

LGOP (Little Groups of Paratroopers)

In TEAMs of 2-4, 2 Rounds for TIME:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps) 

♀ 75-lb barbell and a 35-lb plate
♂ 115-lb barbell and a 45-lb plate

1940 is the date of the birth of the U.S. Army airborne forces.
48 is the number of original parachute test platoon volunteers.
250 is for the 250-foot jump towers.
509 is for the 509th Parachute Infantry Battalion.
101 is symbolic of the 101st Airborne Division.
11 is symbolic of the 11th Airborne Division.
82 is symbolic of the 82nd Airborne Division. 

FUNday

In TEAMs of 2

AMRAP in 20min / I GO, YOU GO:

   5 Burpee Pull-UPs

   7 Ring Dips

 10 KB Swings (53/35)

 10 Lunges

 20 Russian Twist (25/15)

   7 Box Jumps

 10 Slam Balls

Thursday

For TIME:
15 Power Snatches
  5 Rope Climbs  
12 Power Snatches
  4 Rope Climbs  
  9 Power Snatches
  3 Rope Climbs  
  6 Power Snatches
  2 Rope Climbs  
  3 Power Snatches
  1 Rope Climbs  

RX= 95/65

Wednesday

  “HELEN”

3 Rounds for TIME of: 

 400m RUN

 21 KB Swings (53/35)

 12 Pull-UPs

Tuesday

FRONT Squat: 5-5-5-5-5

Tabata Alternating*

  Hollow Rocks

  V-UPs

  Plank

*24 Cycles of :20 WORK :10  REST

 

Monday

5 Rounds

AMRAP IN 3min of:

 15/20cal  Row

 20 alternating DB Hang Snatches

 Max DB-Facing Burpees

Rest 1 minute between rounds. 

DB RX= 50/35

FUNday

5 Rounds for TIME:
 10 DB Hang Power Cleans 

 100m DB Farmers Carry
 10 DB Push Presses
 100m DB Farmers Carry

DB RX= 50/35s

Thursday

AMRAP in 15min of:

 10 Toes-2-Bar

 20 KB Swings (53/35)

 30 Double Unders

Wednesday

AMRAP in 10min of:

 3 Burpee Box Jump-Overs
 3 Deadlifts
 6 Burpee Box Jump-Overs
 6 Deadlifts
 9 Burpee Box Jump-Overs
 9 Deadlifts

RX= 24/20”, 225/155

Monday

6 Rounds for TIME: 

 250m ROW/Ski 

 20 Double Unders 

 10 Wallballs

“Elite competitors want to beat people at their best."

                                 ~Tim Tebow 

FUNday

Partner WOD.

Thursday

EMOM for 20min alternate b/n:

 :45 Bar Hang

  10 GHD Sit-UPs 

  20 Double Unders

  10 Supine Ring Rows

 :30 FR KB Hold (70/53s)

Wednesday

	Rotate for 15min Smoothly Through:
	5 Barbell Strict Press (Heavy)
	50ft 1 Arm Suitcase Carry L
	50ft 1 Arm Suitcase Carry R
10 DB Bench (Heavy)

Tuesday

Power Clean 3-3-2-2-1-1-1-1

Finishers…

Monday

5 Rounds for TIME: 

   7 Box Jumps

 20 Russian Twist (25/15)

   7 Dips

 20 1arm KB Thrusters (53/35)

   7 Burpees 

 20 Double Unders

2026 CrossFit Games Champions 

FUNday

Partner WOD

Buy-IN:

   800m ROW

   800m SkiErg 

Part A 

alternate after each movement

AMRAP in 20min:

 10 1arm DB Snatches (50/35)

 10 Goblet Squats (53/35)

 20 Double Unders 

 20 Russian Twist (25/15)

 10 Burpees over DB

Part B 

both working each min

EMOM for 8min:

Odd minutes:

 8 Single-Arm DB Bench Press 

 each arm (moderate load)

Even minutes:

 10 Ring Rows

Cash-OUT:

3 Rounds for Quality:

 10 Hip Bridges

 10 Banded Pull-Aparts