Monday 10.23
Name game: What did you do for exercise before you started Crossfit?

Warm up: 3 rounds, :30 per station, jumping jacks, pass throughs, knee raises (bar or rope), box step-ups

WOD: 7 rounds for time *25 minute cap
3 rope climbs
9 push press 135/95 (Rx – no racks)
15 box jumps 24/20

Friends & family/new to Crossfit scale:
3 ground to stand + knee raise or foot lock
9 push presses, bar or DBs
15 box step-ups

How to scale: Adjust so that you’re able to consistently finish rounds in 3:30 or less.

Rope climbs:
Advanced: Do 3 partial climbs or 1-2 full climbs per round.
Intermediate: Do 3 sets of 1 ground to stand + 4 rope knee raises or foot locks
Beginner: Do 15 hanging knee raises.

Push press: Reduce the weight to something you can safely take from the floor and do for 9 unbroken reps.

Box jumps: Jump to a lower height or do step-ups.

Accessory (optional): 3-5 rounds for quality
10 DB floor press
20 DB renegade rows

Objective: We’re starting this week with a longer workout, not dissimilar to Cindy in that it combines a pull, a push, and a leg-based movement. This one, however, is for time which means you need to modify appropriately to finish each round in under 3:30. Try to spend the same amount of time on each rope climb, get through the push presses unbroken, and go slow and steady on the box jumps to avoid spiking your heart rate.

Score: time to complete

Tuesday 10.24
Name game: Tell us a fun fact about yourself.

Warm up: jump rope practice then coach-led barbell

Strength: Every 2 minutes for 10 minutes:
8 hang power cleans
*Build in weight each round and try for unbroken sets

Friends & family/new to Crossfit scale:
sets of 5, ignoring the clock

WOD: “Annie”
For time *12 minute cap
50-40-30-20-10
double unders
sit-ups
Rx+: v-ups instead of sit-ups

Friends & family/new to Crossfit scale:
50-40-30-20-10
single unders
sit-ups (half reps if needed)

How to scale: Keep this workout a sprint. Reduce the double under reps, do single-single doubles, or do 2x single unders. If jumping rope isn’t an option, sub 10-8-4-2 bike.

Objective: The Olympic lifting work today is the hang clean equivalent of the hang snatch work we did last week. Try to cycle through each set of 8 unbroken, but don’t get lazy — set up well, aim for full extension, and make sure you’re standing all the way up at the top of each rep. “Annie” is one of the older benchmark “girl” workouts. It should be quick: stay as unbroken as you can through the first 2 rounds, then sprint through the 30-20-10. Practice double unders in the warmup, but modify to something you can do quickly and consistently for the workout.

Score: hang clean weights & time to complete

Wednesday 10.25
Name game: Would you rather go through a corn maze or a haunted house?

Warm up: 6 minute EMOM
Odds: row
Evens: AMRAP 5 kip swings, 5 scap push-ups, 5 air squats

WOD: 20 intervals of 1 minute work, :10 transition
Odds: max calorie row
Evens: 1 round of Cindy [5 pull-ups + 10 push-ups + 15 air squats]
Rx+ C2B pull-ups

Friends & family/new to Crossfit scale:
Odds: row for calories
Evens: 3 ring rows, 6 box push-ups, 9 air squats

How to scale: Adjust “Cindy” so that you can finish a full round in 1 minute or less by modifying the reps to 4-8-12 or 3-6-9 or scaling the movements.

Pull-ups: Do jumping pull-ups or ring rows. Avoid banded pull-ups with long transitions in and out of bands.

Push-ups: Elevate your hands on a box or bench.

Accessory (optional): 3-5 rounds for quality
20 barbell bicep curls
:30 barbell overhead hold (add weight if desired)

Objective: The goal here is to maximize your calories on the row without gassing yourself so badly that you’re unable to finish your rounds of Cindy. Pick an aggressive but sustainable pace on the row, and take advantage of the built-in :10 rest buffer to push yourself just a tiny bit harder.

Score: total calories

Thursday 10.26
Name game: What was your best subject in school?

Warm up: 2 minute bike or row then rounds of 10 sit-ups to straddle, 5 inchworms, 5 straight-arm burpees

WOD: 3 rounds, 1:30 per station, for max reps
toes to bar
burpees over KB (lateral)
American KBS 24/16
bike
rest

Friends & family/new to Crossfit scale:
knee raises
burpees
Russian KBS
bike

How to scale: Pick options that let you accumulate reps continuously during each 90-second interval.

Toes to bar: Do knees to elbow, knees to chest, or knee raises. If your hands are suffering, sub v-ups, tuck-ups, or candlesticks.

Burpees over KB: Do straight-arm burpees and step over the kettlebell, or perform the burpees in place.

American KBS: Use a lighter kettlebell or perform Russian swings (going to shoulder height).

Accessory (optional): 3-5 rounds for quality
:45/side plank
30m/side heavy single arm farmers carry
15/side KB side bend

Objective: Like all workouts in this Fight Gone Bad/rounds for max reps style, the goal today is to be consistent from one round to the next in how many reps you’re getting of each skill. These intervals are 50 percent longer than usual, so pace yourself such that you’re able to keep moving and accumulating reps the entire time.

Score: total reps

Friday 10.27
Name game: What’s your favorite hot beverage?

Warm up: 2 minute bike or row then rounds of 10 pass throughs with a lunge, 10 PVC overhead squats,

Strength: overhead squat 4×8
*same weight for all 4 sets

Friends & family/new to Crossfit scale:
back squat, sets of 5-8

WOD: 8 minute AMRAP
30 jumping alternating lunges
15 power snatches 75/55

Friends & family/new to Crossfit scale:
30 alternating lunges
15 plate ground to overhead

How to scale: This WOD is short and intense. Pick a version of the lunge you can do quickly and a snatch weight that is light enough to cycle for at least 8-10 reps at a time.

Lunges: remove the jump and do regular alternating lunges.

Power snatches: Reduce the weight and start from the hang if needed.

Objective: Focus on the overhead squats today, where the goal is 4 heavy sets of 8, all at the same loading. If you were here two weeks ago for the 4×10, aim for a heavier weight today. The workout is short and sweet, with two movements that will spike your heart rate and make your legs burn. It’s only 8 minutes — try to hang on for big sets of lunges and snatches even when it burns. Aim for at least 3 full rounds.

Score: OHS weights and rounds & reps

Saturday 10.28
Name game: What’s your favorite fall activity?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
400m run
30 burpee pull-ups
30 DB hang clean & jerks 50/35
*run together; split the other work as desired
**solo: half reps

Friends & family/new to Crossfit scale:
run
burpee pull-ups or to target
light DB clean & press

How to scale: Modify the movements so that you can consistently do sets of 5-8 reps at a time before switching off with your partner.

Burpee pull-ups: Go to a lower pull-up bar such that the jump gives you extra assistance with the pull-up, do a set of burpees followed by an equal set of ring rows, or just do burpees to a target above your max reach.

DB hang clean & jerk: Use lighter dumbbells. You should be able to do at least 5 reps in a row at your chosen weight.

Objective: This is a longer partner workout, but unlike last week’s you’ll only be working about ⅔ of the time. Keep a good pace on the run, but make sure that one of you is able to get right to work on the burpee pull-ups when you return. If you intend to split the work evenly, plan to switch off every 5-10 reps, but adjust as needed to play to any particular strengths or weaknesses on your team.

Score: rounds & reps

Sunday 10.29
Strength: 15 minute EMOM 3 strict press @ 80%

Accessories:
Barbell Front Raise 4×10
DB Bench Press 4×10
Hammer Curl to Overhead Press 4×8
Spoto Press 4×8