Dive into 7 high-energy CrossFit workouts that will energize your day and ignite your passion for fitness!

Double Overhand Deadlift
5-5-5-5

* Start Moderate and Build past Workout Weight.

“Catching Some Earhart”
4 Sets
3 Minute AMRAP:
4-6-8-and so on…
Box Jump Overs (24/20″)
1-2-3-and so on…
Deadlifts (225/155#)

* Rest 1:30 between sets.
* Start from the beginning of each AMRAP.
* Score is lowest round.

Front Squat
On a 15:00 running clock…
Build to a moderate-heavy 3-rep

* Weight must come from the floor.

“Fran”
For Time:
21-15-9
Thruster (95/65#)
Pull-ups

“Fran+”
For Time:
12-9-6
Thrusters (135/95#)
Bar Muscle-Ups

“Running RBG”
16 Minute EMOM:
MIN 1&2 – 400m Run
MIN 3 – 1:00 Max Weighted Sit-Ups
MIN 4 – Rest

* Hold DB across chest. GHD Sit-Ups Optional.

Partner Finisher:
8 Minute AMRAP:
10 Alt. Lunges
10 DB Slides

* P1 will complete a 50 Meter DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.

Clean Complex
Every 1:30 x 6 Sets:
1 High Hang Power Clean +1 Hang Power Clean + 1 Power Clean

* Start Light-Moderate and build to Moderate-Heavy.

“Laura”
In teams of 2…
21 Minute AMRAP:
30 Calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105#)

*P1 works while P2 Rests. Split work as needed.

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.

Split Jerk
On a 15:00 running clock…
Build to a Moderate 2-Rep

“Feeling Frida”
Every 2:00 x 6 Sets:
60 Double Unders
Unbroken Shoulder to Overhead

* Rest with time remaining.
* Shoulder to Overhead Weight Options: 10 Reps (135/95#), 8 Reps (165/115#), 6 Reps (185/135#)
* Score is slowest set.

Extended Warm-up
Every 4:00 x 3 Sets:
6-8 Reps of Pistol Options
3 Front Squats
1-3 Bar Muscle-Ups or Strict Pull-Ups

* EZ Bike in time remaining
* Options: Narrow Stance Air Squats, Alt. Heel Elevated Pistols, Alt. Plate Weighted Pistols, Single Leg Box Lowers, Single Leg Box Squats, Rig Assisted Pistols
* Start moderate and build to workout weight. Must come from floor.

“NCFit Girls”
In teams of 2…
20 Minute AMRAP;
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (205/145#)

* P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.

“It’s a Girl’s World”
25 Minute EMOM:
MIN 1 – :45 Shuttle Runs
MIN 2 – :45 Push-Ups
MIN 3 – :45 Plate Ground to Overhead (Athlete Choice)
MIN 4 – :45 Sit-Ups
MIN 5 – Rest

Option for hand release push-ups.

1 Rep= 25′ shuttle run