• Tracks
  • CrossFit.com Rx'd
  • Burgener Strength: Weightlifting
  • The Gymnastics Course
  • CrossFit.com WOD Scale
  • Bodyweight WODs
  • Dumbbell WODs
  • Kettlebell Rx
  • tttSIXTY
  • Burgener Strength: Performance
Sun Mon Tue Wed Thu Fri Sat

29

  • AMRAP 20 mins: Strict Knees-to-elbows, Alternating Single Leg Squats and Handstand Walks
  • Rest Day
  • Intermediate Option: AMRAP 20 mins: Strict Toes-to-bars, Alternating Single Leg Box Squats and Handstand Walks
  • Beginner Option: AMRAP 16 mins: V-ups, Alternating Box Step-ups and Bear Crawls
  • Conditioning: AMReps 20 mins: Sandbag Turkish Get-ups, Box Jumps, Ring Dips and Row Calories
  • Rest Day
  • Rest Day

30

  • Rest Day
  • 1: 3 RFQ: Dumbbell Hang Clean & Jerks, Incline Dumbbell Y Raises and Kettlebell Turkish Get-ups
  • 2: Tempo Back Squat : 4-4-4-4
  • 3: Back Squat : 1x15
  • 4: Lifting: Snatch Balance + Overhead Squats
  • 5: Snatch + Clean + Snatch + Clean + Jerk : 1-1-1
  • 6: Lifting: Snatch + Clean + Jerks
  • 7: Snatch : 1-1-1
  • 8: 3 RFQ: Chin-up + Knee Raises, Ring Dip + Knee Raises and Chinese Planks
  • Rest Day
  • "FGB Style" - Burpees and Box Jumps
  • 30-24-18: Dumbbell Squat Snatches and Push-ups
  • A: Squat Snatch : 1x1
  • B: Back Squat : 1x1
  • C: 2-4-6-8-10: Burpee Box Jumps and Muscle-ups
  • D:
  • Strength 1: Back Squat : 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%
  • Strength 2: Front Squat : 5 @ 65%, 4 @ 70%, 4 @ 80%, 4 @ 80%
  • Work Capacity: 5 RFT: Overhead Lunges and Sprints
  • Core: 3 RFQ: Weighted GHD Back Extensions and Strict Toes-to-bars

31

  • AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats
  • 1: 2 RFQ: Kettlebell Bottoms-up Overhead Walking Lunge + Press, Dead Bug Holds, Banded Hip Bridges and Crossover Symmetry I-T-Y
  • 2: Push Press : 8-6-4-2-10-10
  • 3: Split Jerk : 2x1
  • 4: Lifting: Low Hang Clean + Clean + Jerks
  • 5: Deficit Snatch Deadlift : 3-3-3
  • Skill Training: FQ: Ring Support Holds, Strict Ring Dips and Ring Support Tuck-ups
  • AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats
  • Beginner Option: AMRAP 12 mins: Strict Ring Rows, Elevated Push-ups and Air Squats
  • 5 RF-ME: Strict Pull-ups and Ring Support Holds
  • AMRAP 14 mins: Dumbbell Power Cleans, Toes-to-bars and Dumbbell Box Step-ups
  • A: AMReps 3 mins: Muscle-ups
  • B: Strict Handstand Push-ups : 3x Max Rep, rest 3 mins
  • C: FQ: Freestanding Handstand Practice
  • D: 5 RFT: Double Unders and Toes-to-bars
  • E:
  • Strength 1: Every 2 mins for 20 mins: Block Snatch
  • Strength 2: Alt EMOM 10 mins: Snatch Push Press and Seated Sled Pulls
  • Work Capacity: AMRAP 12 mins: Assault Bike Calories, Handstand Push-ups and Double Kettlebell Squat Cleans
  • Core: Snatch Grip Romanian Deadlift : 5-5-5

Jan | 1

  • 5 RFT: Sumo Deadlift High-pulls and Box Jumps
  • 1: 3 RFQ: Handstand Shoulder Taps, Dumbbell Overhead + Farmers Carries and Single Arm Ring Row Holds
  • 2: Muscle Snatch + Barbell Vertical Jump : 3-3-3
  • 3: Lifting: Pause Snatch + Pause Overhead Squats
  • 4: Lifting: Back Squats and Front Squats
  • 5A: Dumbbell Bench Press : 5-3-1-5-3-1-10
  • 5B: 7 RFQ: Strict Chin-ups and Jack Knives
  • Intermediate Option: 5 RFT: Sumo Deadlift High Pulls and Box Jumps
  • Beginner Option: 4 RFT: Kettlebell Sumo Deadlift High-pulls and Box Step-ups
  • Loredo
  • FT: Runs and Dumbbell Push Jerks
  • Conditioning: FT: Squat Cleans, Push-ups and Alternating Stationary Lunges
  • A: Squat Clean : 1x1
  • B: Front Squat : 1x3
  • C: Row 500 m TT
  • D:
  • Rest Day

2

  • FT: Handstand Push-ups and L-Sits
  • Rest Day
  • Intermediate Option: FT: Handstand Push-ups and L-Sits
  • Beginner Option: FT: Pike Handstand Push-ups and Tuck Holds
  • Rest Day
  • Rest Day

3

  • Rest Day
  • 1: Box Jump : 2x5
  • 2: Pause Snatch Balance : 3-3-2-2-1-1-1
  • 3: 2 Jerk Dip + Jerk : 1-1-1-1-1
  • 4: Deficit Clean Pull : 3-3-3
  • 5: 3 RFQ: Kettlebell Front Rack Box Step-ups, Pendlay Rows and Kettlebell Side Bends
  • Rest Day
  • AMRAP 10 mins: Double Unders and Toes-to-bars
  • 4x RFT: Chest-to-bar Pull-ups and Dumbbell Deadlifts
  • Conditioning: AMRAP 12 mins: Strict Handstand Push-ups, Strict Pull-ups, Handstand Push-ups and 5 more
  • A: Power Clean : 1x1
  • B: Split Jerk : 1x1
  • C: Strict Press : 1x1
  • D: Every 1 min for 20 mins: Bar Facing Burpees and Burpees-to-Target
  • E: FQ: Pass Throughs and Side Plank Powell Raises
  • Strength 1: Back Squat : 4 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 80%
  • Strength 2: Front Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%
  • Work Capacity: Bergeron Beep Test Bergeron Beep Test
  • Core 1: Med Ball Toes-to-bar : 30 Reps for Time
  • Core 2: Reverse Hyper : 10-10-10

4

  • 3 RFT: 800 m and Pull-ups
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • Skill Training: 10 RFQ: Wall Walks and Wall Facing Handstand Holds
  • Intermediate Option: 3 RFT: 800 m and Pull-ups
  • Beginner Option: 4 RFT: 400 m and Ring Rows
  • Row : 1000 / 500 / 1000 / 500 m, rest 2 mins
  • AMRAP 15 mins: Double Unders, Dumbbell Power Cleans, Double Unders and Toes-to-bars
  • tttTD28: Jacob Morris Tribute Workout Chipper: Wall Balls, Ski Erg Calories, Dumbbell Power Snatches and 2 more
  • Strength: Bear Complex : 7-7-7-7-7
  • Work Capacity: Row 2000 m TT

5

  • Linda
  • Rest Day
  • Intermediate Option: 10-9-8-7-6-5-4-3-2-1: Deadlifts, Bench Press and Cleans
  • Beginner Option: 8-7-6-5-4-3-2-1: Deadlifts, Bench Press and Cleans
  • Rest Day
  • Rest Day

6

  • Annie
  • 1: 3 RFQ: Alternating Dumbbell Snatches, Dumbbell Incline Bench Press and Kettlebell Turkish Get-ups
  • 2: Back Squat : 5-4-3-2-1
  • 3: Snatch Push Press + Snatch Balance + Overhead Squat : 1-1-1-1
  • 4: Snatch : 3-3-3-2-2-1-1-1
  • 5: 3 RFQ: Strict Toes-to-bars and Weighted Plank Holds
  • Annie
  • Beginner Option: FT: Single Unders and AbMat Sit-ups
  • Murph
  • AMRAP 12 mins: Box Jumps, Dumbbell Thrusters and Bar Facing Burpees
  • Strength 1: Back Squat : 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%
  • Strength 2: Front Squat : 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%
  • Work Capacity: Marco Marco
  • Core: 3 RFQ: Good Mornings and V-ups

7

  • Rest Day
  • 1: 2 RFQ: Wall Sits, Single Leg Box Jumps and Crossover Symmetry I-T-Y
  • 2A: Push Press : 8-6-4-2
  • 2B: 4 RFQ: Kettlebell Upside Down Carries
  • 3: Split Jerk : 3-3-2-2-1-1
  • 4: 2 Clean Deadlift + Clean : 1-1-1-1
  • 5: Deficit Snatch Deadlift : 3-3-3
  • Skill Training: FQ: Double Unders, Ring Support Holds, V-ups and Superman Rocks
  • Rest Day
  • Burpee Box Jump Over : 50 Reps for Time
  • 4 RFT: 800 m, Dumbbell Devil Press and Pull-ups
  • CrossFit Warm Up:
  • CrossFit 1:
  • CrossFit 2: 3 RFT: Double Kettlebell Snatches, Row Calories and Double Kettlebell Front Rack Walking Lunges
  • CrossFit 3: 2 RFQ: Rear Foot Elevated Split Squats, Single Leg Romanian Deadlifts and Single Arm Ring Planks
  • Strength Warm Up:
  • Strength 1: 2 RFQ: Rear Foot Elevated Split Squats, Single Leg Romanian Deadlifts and Single Arm Ring Planks
  • Strength 2: 2 RFQ: Single Arm Kettlebell Snatches, Double Kettlebell Overhead Walking Lunges and Single Leg Sorenson Holds
  • Engine Warm Up:
  • Engine: Station Style - Runs and Bikes
  • Strength: Alt EMOM 20 mins: Snatch + 2 Overhead Squats and Box Jumps
  • Work Capacity: Every 2 mins for 20 mins: Muscle-ups, Power Cleans and Burpees
  • Core: FT: Double Kettlebell Overhead Carries, Double Kettlebell Front Rack Carries and Double Kettlebell Farmers Carries

8

  • 3 RFT: 800 m and Strict Bar Muscle-ups
  • 1: 3 RFQ: Single Arm Dumbbell Rows, Dumbbell Flies and Hollow Holds
  • 2: Muscle Snatch : 5-4-3
  • 3: Pause Snatch : 3-3-2-2-1-1
  • 4: Lifting: Back Squats and Front Squats
  • Intermediate Option: 3 RFT: 800 m and Bar Muscle Ups
  • Beginner Option: 3 RFT: 400 m, Strict Ring Rows and Bench Dips
  • 3 RFT: Row Calories and Handstand Walks
  • AMReps 5 mins: Dumbbell Man Makers
  • 3x RFT: Double Unders, Front Squats and Handstand Walks
  • Strength 1: Back Squat : 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%
  • Strength 2: Front Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%
  • Work Capacity: FT: 1 mi and Alternating Dumbbell Squat Snatches
  • Core: 3 RFQ: Single Arm Dumbbell Bent Over Rows, Evil Wheels and Pause Ring Dips

9

  • AMRAP 12 mins: Rows and GHD Sit-ups
  • Rest Day
  • Skill Training: 3 RFQ: Alternating Bottom-up Pistol Complexes and Toe Raises
  • Intermediate Option: AMRAP 12 mins: Rows and Parallel GHD Sit-ups
  • Beginner Option: AMRAP 12 mins: Rows and AbMat Sit-ups
  • Rest Day
  • Rest Day

10

  • SLIPS
  • Thruster : 1-1-1-1-1-1-1-1-1-1-1-1
  • 1:
  • 2: Pause Snatch Pull : 1-1-1
  • 3: Pause Snatch Balance : 1-1-1-1-1
  • 4: Power Clean & Push Jerk : 1-1-1-1
  • 5: Deficit Clean Pull : 3-3-3
  • 6: 3 RFQ: Kettlebell Front Rack Box Step-ups, Pendlay Rows and Kettlebell Side Bends
  • SLIPS
  • Thruster : 1-1-1-1-1-1-1-1-1-1-1-1
  • Beginner Option: Thruster : 3-3-3-3-3-3-3
  • Run : 6x 200 m, rest 1 min
  • 4 RFT: Dumbbell Snatches and AbMat Sit-ups
  • Kettlebell Flow: 5 RF-ME: Double Kettlebell Snatch/Clean + Thrusters, Ball Slams and Plank Holds
  • Part 1: 10 RFT: Chest-to-bar Pull-ups, Strict Handstand Push-ups and Assault Bike Calories
  • Part 2: 5 RFT: Dumbbell Box Step-ups, Ring Muscle-ups, Dumbbell Power Cleans and Bar Muscle-ups
  • Strength 1: Every 2 mins for 20 mins: Hang Clean + Clean + Jerk
  • Strength 2: Alt EMOM 10 mins: Dumbbell Bench Press and Weighted Strict Chin-ups
  • Work Capacity: AMRAP DT AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks
  • Core: FQ: Banded Good Mornings

11

  • Rest Day
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • Skill Training: FQ: Hollow Rig Hangs, Hollow Push-up Support Holds, Superman Holds and Handstand Holds
  • Rest Day
  • The Ghost
  • AMRAP 14 mins: Dumbbell Reverse Lunges, Double Unders, Dumbbell Hang Power Cleans and Burpees
  • tttTD29 10 mins RemReps: Bar Facing Burpees, Alternating Dumbbell Snatches and...
  • Work Capacity: FT: Rows and Squat Snatches

12

  • Bike : 4x 1 mi
  • Rest Day
  • Bike : 4x 1 mi
  • Beginner Option: Bike : 3x 0.5 mi
  • Rest Day
  • Rest Day

13

  • AMRAP 15 mins: Squat Cleans and Strict Handstand Push-ups
  • 1: 3 RFQ: Single Arm Kettlebell Deadlifts, Single Arm Dumbbell Rotational Muscle Cleans and Single Arm Dumbbell Waiter Walks
  • 2: Tempo Back Squat : 3-3-3-3-3
  • 3: Lifting: Snatch Push Press + Snatch Balance + Overhead Squats
  • 4: Snatch + Clean + Jerk + Snatch : 1-1-1-1
  • 5: Snatch : 1-1-1
  • 6: 3 RFQ: Weighted Pull-up + Knee-ups, Banded Push-ups and Weighted AbMat Sit-ups
  • Intermediate Option: AMRAP 15 mins: Squat Cleans and Strict Handstand Push-ups
  • Beginner Option: AMRAP 12 mins: Power Cleans, Front Squats and Pike Handstand Push-ups
  • 21-15-9: Pull-up Holds, Ring Support Holds and Bottom Push-up Holds
  • 21-15-9: Dumbbell Thrusters and Burpees
  • 10x RFT: Dumbbell Front Squats, Rows and Alternating Dumbbell Hang Clean & Jerks
  • Strength 1: Back Squat : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 80%
  • Strength 2: Front Squat : 5 @ 60%, 5 @ 65%, 5 @ 65%, 5 @ 65%
  • Work Capacity: FT: 5x Front Rack Walking Lunges and Handstand Push-ups; Prowler...
  • Core: 3 RFQ: Weighted Back Extensions and Weighted Sit-ups

14

  • FT: Legless Rope Climbs and L-Sits
  • 1: 3 RFQ: Single Arm Kettlebell Overhead Box Step-ups, Resistance Dead Bugs, Banded Hip Bridges and Crossover Symmetry I-T-Y
  • 2: Jerk Dip + Push Jerk + Jerk Dip + Jerk : 1-1-1-1
  • 3: Low Hang Clean : 2-2-2-2-2
  • 4: Deficit Snatch Deadlift : 4-4-4
  • Skill Training: 4 RF-ME: Straddle Sliders and Handstand Holds
  • Intermediate Option: FT: Ground-to-Standing Rope Climbs and L-Sits
  • Beginner Option: FT: Strict Ring Rows and Tuck Sits
  • 4 RFT: 400 m and Jumping Air Squats
  • 5 RFT: 200 m and Dumbbell Snatches
  • 1: Chipper: Burpees, Double Unders, Strict Handstand Push-ups and 2 more
  • 2: Chipper: Toes-to-bars, Handstand Walks, Strict Handstand Push-ups and 2 more
  • Strength 1: Every 1 min for 10 mins: Pause Snatch Balance
  • Strength 2: Power Snatch : 1 Rep Max
  • Strength 3: Every 1 min for 10 mins: Power Snatches and Shuttle Sprints
  • Work Capacity: FT: Overhead Squats and Toes-to-bars
  • Core: Snatch Grip Romanian Deadlift : 5-5-5

15

  • Rest Day
  • 1: 3 RFQ: Weighted Bear Crawls, Dumbbell Farmers Carries and Hollow Hold Dumbbell Bench Press
  • 2: 3 Muscle Snatch + 5 Barbell Vertical Jump : 1-1-1
  • 3: 2 Position Pause Hang Snatch + Pause Snatch : 2-2-1-1-1
  • 4: Lifting: Back Squats and Front Squats
  • 5: Seated Dumbbell Rotational Press : 10-10-10
  • Rest Day
  • FT: Parallette Shoot Throughs and Push-ups
  • AMRAP 12 mins: Dumbbell Front Rack Lunges, Dumbbell Renegade Rows and Double Unders
  • Kettlebell Flow : 3-2-1
  • AMReps 20 mins: Wall Balls, Chest-to-bar Pull-ups, Overhead Squats and 3 more
  • Strength 1: Back Squat : 5 @ 65%, 5 @ 70%, 5 @ 70%, 5 @ 70%, 5 @ 70%
  • Strength 2: Front Squat : 4x5 at 60% 1RM
  • Work Capacity: AMRAP 12 mins: Alternating Dumbbell Snatches and Double Unders
  • Core: FT: Yoke Carry 400 m

16

  • AMReps 10 mins (3,6,9,...): Burpee Box Jump Overs and Deadlifts
  • Rest Day
  • Skill Training: FQ: Ring Kip Swings, Toes-to-rings, Kip Swings and Toes-to-bars
  • Intermediate: AMReps 10 mins (3,6,9,...): Burpee Box Jump Overs and Deadlifts
  • Beginner: AMReps 10 mins (3,6,9,...): Burpee Box Step-ups and Deadlifts
  • Rest Day
  • Rest Day
  • Rest Day

17

  • SLIPS
  • Overhead Squat : 3-3-3-3-3
  • 1: Muscle Clean + Tall Clean : 3-3-3
  • 2: Lifting: Pause Snatch Balance + Overhead Squats
  • 3: Jerk Dip : 3x3
  • 4: Rack Jerk : 3-3-2-2-1-1-1
  • 5: 3 RFQ: Bulgarian Split Squats, Supinated Barbell Rows and Side Plank Leg Lifts
  • Overhead Squat : 3-3-3-3-3
  • Bradley
  • 10 RFT: Dumbbell Squats and Push-ups
  • AMRAP 20 mins: Dumbbell Box Step Overs, Muscle-ups, Dumbbell Devil Press and Bar Muscle-ups
  • Strength 1: Every 1:30 for 15 mins: Squat Clean
  • Strength 2: Alt EMOM 16 mins: Split Jerks and Barbell Bent Over Rows
  • Work Capacity: 3 RFT: Row Calories, Box Jumps and Hang Power Cleans
  • Core: Med Ball GHD Sit-up : 50 Reps for Time

18

  • AMRAP 30 mins: Rows, Strict Pull-ups, Push-ups and 7 more
  • 1: Snatch : 1x1
  • 2: Clean & Jerk : 1x1
  • 3: Front Squat : 1x1
  • Skill Training: "Death By" - Strict Pull-ups and Toes-to-bars : 1 rep + 1 rep / 1 min
  • Intermediate: AMRAP 30 mins: Rows, Pull-ups, Push-ups and 7 more
  • Beginner: AMRAP 15 mins: Rows, Ring Rows, Knee Push-ups and 7 more
  • 5x RFT: Box Jumps, Crab Walks, Walking Lunges and Bear Crawls
  • "FGB Style" - One Arm Bench Support Dumbbell Rows, Burpees and Standing Broad Jumps
  • AMReps 10 mins: Rows, Box Jumps, Rows and 11 more

19

  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day
  • Rest Day

20

  • Chipper: Strict Pull-ups, 400 m, Strict Handstand Push-ups and 8 more
  • AMReps 5 mins: Dumbbell Man Makers

21

  • 5 RFT: Wall Climbs, Toes To Bars and Box Jumps
  • AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders

22

  • Barbara
  • 3 RFT: 400 m, Push-ups and Dumbbell Squat Cleans

23

  • Rest Day
  • Rest Day

24

  • Every 1 min for 10 mins: Burpees
  • 4 RFT: Dumbbell Front Rack Walking Lunges and Burpees

25

  • 4 RFT: Rows and Jumping Air Squats
  • AMRAP 6 mins: Dumbbell Thrusters and Strict Pull-ups

26

  • Rest Day
  • Rest Day

27

  • Handstand Walk 100 m TT
  • AMRAP 15 mins: Dumbbell Thrusters, Toes-to-bars and Box Jumps

28

  • Run : 3x 10 mins, rest 5 mins
  • 50-40-30-20-10: Double Unders and Dumbbell Snatches

29

  • FT: Air Squats, Double Unders, Air Squats and Double Unders
  • 10x RFT: Dumbbell Push Press and 100 m

30

  • Rest Day
  • Rest Day

31

  • 5x RFT: Burpees, Jumping Air Squats, Walking Lunges and 200 m
  • AMRAP 12 mins: Dumbbell Front Squats and Ring Push-ups

Feb | 1

  • AMRAP 15 mins: L Sit Holds and Box Jumps
  • 21-15-9: Dumbbell Thrusters and Pull-ups