2/24

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Dive Bomber PU's
2) DB Thruster (light)
3) Hanging Knee Tucks

A. In teams of 2...
[Alt. full rounds]

15 min AMRAP:
15 Cal Row
12 Thrusters (95/65lbs)
9 Toes-to-Bar

-5 min rest-

15 min AMRAP:
12 Cal Row
8 Burpees over Row
6 Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
150 Cal Row (Buy-In)
directly into...
AMRAP:
12 Box Jump Overs
12 SL V-Ups
12 Wall Balls
12 KB Russian Swings
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

2/23

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
EMOM x 3
:40 on/:20 off
1) Burpee Broad Jump
2) Handstand Hold
3) Alt. DB Snatches (light)

A. "Open 22.1"
15 min AMRAP:
3 Wall Walks
12 DB Alt. Snatches (50/35lbs)
15 Box Jump-Overs
*Total reps

HXBX

Warm Up
200m Run
Followed by...
One Round of:
Inchworms x 10
Empty BB GM's

A. EMOM x 9
:35 on/:25 off
1) Jumping Lunges
2) KB Sumo DL
3) DB Thrusters (light)

B. "Tag"
In a 20 min Window:
200m Run
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps

2/22

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Alt. DB Thrusters
2) Russian Swings
3) Goblet Squats

A. Three Sets of:
BB Hip Thrusts x 6
Supinated Grip BOR x 6

B. For Time:
400m Run
21 Deadlifts (205/145lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

HXBX

Warm Up
100m Run
*timed to ensure smooth part B
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Burpees

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Seated Shoulder Press
3) Candlestick Practice

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) Dball Over Shoulder
5) Goblet Squats

2/21

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*Build to a heavy

B. "Grettel"
Ten Rounds for Time:
3 G2O (135/95lbs)
3 Bar Facing Burpees

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable

B. "Point Break"
In an 20 min Window:
12 DB Burpee Deadlift
16 Wall Balls
20 Box Jumps
*200m Run at the top of every 5 min including the beginning

2/20

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Banded Pallof (left)
2) Banded Pallof (right)
3) Scap Pull-Ups

A. In an 18 min Window:
Strict Press
1) 3 @ 60-65%
2) 3 @ 70-75%
3) 2 @ 75-80%
4) 2 @ 80-85%
5) 1 @ 85-90%
6) Max Reps @ 80%
7) Max Reps @ 70%
*Includes Warm Up Time

B. Three Sets of:
Against a 3 min clock...
20/15 Cal Bike
15 Chest-to-Bars
Max Strict HSPU's in remaining time
-3 min rest between-
*Split class into two groups if more than 6

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
DB Rev. Fly's
BB Curls
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 1 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

2/19

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Hang Power Snatch
2) OH Squat
3) Rom. DL

A. In a 20 min Window:
Establish a 1RM...
Front Squat

B. "The Ram"
For Time:
75 Wall Balls (20/14lbs)
50 Toes-to-Bar
50 Wall Balls
25 Toes-to-Bar
25 Wall Balls

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. EMOM x 8
:35 on/:25 off
1) Back Squat (light)
2) Curtsy Lunges
3) Rom. DL

B. "Pipeline"
*4 minutes

C. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Burpee Step-Ups
2) Bike
3) DB Front Squats
4) SL KB DL
[:20 sec each leg]
5) Side Plank
[:20 sec each side]

2/17

SATURDAY

HXBXplus

Warm Up
Three Sets of:
200m Run
10 Scap Pull-Ups
5 Dive Bomber PU's

A. 30 min AMRAP:
In teams of 2...
3 Strict HSPU's
6 Pull-Ups
9 Goblet Squats
(32/24kg)
12 Push-Ups
15/12 Cal Row/Bike
*Alt. mvnts, Partner A does HSPU, Partner B does Pull-Ups, etc.

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Tag"
In a 40 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps
100m Run

2/16

FRIDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Hanging Knee Tucks
3) Alt. DB Hang C&J
(light)

*Allow 6 min to Set Up/Warm Up Part A

A. "CrossFit Open 18.1"
20 min AMRAP:
8 Toes-to-Bar
10 SA DB Hang Clean & Jerks
(50/35lbs)
[5 on one arm before switch]
14/12 Cal Row
*Total Reps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Cobra Pose
3) DB Rom. DL

A. In a 9 min Window:
Deadlift x 8
*Build as comfortable

B. "King of the Hil"
In a 20 min Window:
200m Run
12 Plate G2O
18 Alt. DB Snatches
24 Wall Balls

2/15

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Empty BB Clusters
3) Empty BB GM's

*Allow 12-14 min to Warm Up Part A

A. EMOM x 4
Front Squat x 1
@ 90-95%

A. Every 3 min, for 4 Sets:
20/15 Cal Row
20 Alt. Pistols
9 Box Jump-Overs

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 12 min Window:
Bench Press x 8
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Plank

B. "Level Up"
In a 9 min Window:
25 DU's or 50 SU's
5 Man-Makers
*add one man-maker each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Step Overs
*add two reps each round

2/14

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Hollow Hold
4) Side Pank (left)
5) Side Plank (right)
6) Air Squats

A. For Max Reps:
:60 on/:60 off
1) Bar Muscle-Ups
[scale= Pull-Ups]
2) HSPU's
3) Cal Bike
4) Alt. DB Snatches (50/35lbs)
5) Box Dips

B. EMOM x 24
50-60% of reps achieved in Part A
1) Bar Muscle-Ups
2) HSPU's
3) Cal Bike
4) Alt. DB Snatches
5) Box Dips

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jumping Air Squats
2) Plank to Pike
3) Cossack Squats

A. EMOM x 9
:35 on/:25 off
1) Goblet Squats
2) Rev. Lunges
3) DB Rom. DL

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jumps

2/13

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 DB Rom. DL
10 Alt. DB Snatches

*Allow 7 min to Set Up/Warm Up Part A

A. Every 5 min, for 30 minutes:
[3 sets of each]

1) 1000m Row

2) Three Rounds of:
4 Deadlifts (225/155lbs)
8 Bar Facing Burpees

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. In a 7 min Window:
3 x 10
BB Bent Over Rows
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "Tag"
In a 20 min Window:
10 Cals (MC)
7 DB Devil's Press
7 Push-ups
10 Cals (MC)
7 DB/BB Thrusters
7 Lat Burpees over Bar

2/12

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 4
Power Snatch x 4
Hang Power Snatch x 4
Hang Squat Snach x 4
OH Squat x 4

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Hang Snatch
+
OH Squat
*Build to a heavy

B. Five Rounds for Time:
6 OH Squat (135/95lbs)
12 Pull-Ups
30 DU's

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. In a 12 min Window:
Back Squat x 8
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 BB/DB Push Press
16 Russian KB Swings
20 Air Squats

2/10

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
4 min AMRAP:
5 Burpees
10 Push-Ups
15 Air Squats

A. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion
8 Burpee Box Jumps
10 DB Step-Ups (50/35lbs)
12 Pull-Ups
14 KB Swings (24/16kg)
200m Run

HXBX

Warm Up
100m Row/SkiErg/Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In a 35 minute Window:
In teams of 2...
35 min AMRAP:
100 Box Jumps
100 DB Step-Ups
100 Wall Balls
100 Curtsy Lunges
100 Dballs over the Shoulder
*break up reps, however you'd like

2/9

FRIDAY

HXBXplus

Warm Up
Row x 3 min
Folllowed by...
Tabata x 9
1) Burpees
2) Hollow Hold
3) Superman Hold

*Allow 10 min to Warm Up/Set Up Part A

A. "Open Event 23.1"
14 min AMRAP:
60 Cal Row
50 Toes to Bar
40 Wall Balls (20/14lbs)
30 Cleans (135/95lbs)
20 Muscle-Ups

HXBX

Warm Up
Tabata x 9
1) Cossack Squats
2) Cobra Pose
3) Jumping Squats

A. EMOM x 9
:35 on/:25 off
1) BB Front Squats
2) Tall Box Jumps
3) Ab-Mat Sit-Ups

B. "Partner Frenzy"
3 min on/1 min off

1) Row or Bike

2) AMRAP Style:
6 DB Burpee+DL
8 KB Sumo DL
10 Push-Ups

2/8

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean + Jerk
*Pause 2 sec at 2" below knee

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. In a 9 min Window:
Three Sets:
Pull-Ups x 8
BB Curls x 10
Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
200 Run
12 Man Makers
36 DU's or 72 SU's

2/7

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Palloff Hold (left)
2) Palloff Hold (right)
3) Plank to Pike
4) HR Push-Ups
5) Side Plank (left)
6) Side Plank (right)

A. In a 16 min Window:
Strict Press
1) 3 @ 60-65%
2) 2 @ 70-75%
3) 3 @ 75-80%
4) 6 @ 80+%
5) 6 @ 80+%
6) 6 @ 80+%

B. 10-9-8-7...1
DB Floor Press (50/35lbs)
Strict Pull-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 6 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round

2/6

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Sumo DL
3) Empty BB Front Squat

A. In a 16 min Window:
Establish a 1RM
Tempo Front Squat
@ 32X1

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Tag"
In a 20 min Window:
9 Cal Row/Bike
9 Ground to OH (light)
9 Lat. Burpees Over Bar
9 KB Swings
200m Run

2/5

MONDAY

HXBXplus

Warm Up
200m Run

Followed by...
3 min ARMAP:
3 Inchworms
6 Plank to Pikes
9 Step-Ups

A. Every 10 min, for 4 Sets:
600m Run
20 DB Box Step-Ups
10 Wall Walks

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*5 DB Rom. DL between

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls

2/3

SATURDAY

HXBXplus

Warm Up
Three sets of:
Row x :45 sec
DB Waiters Carry x 50ft
Shoulder Taps x :45 sec
Bodyweight Lunges x 25ft

A. Every 2 min, for 5 Sets:
[40 minutes]
1) Cal Bike x :90 sec
2) 20 KB Walking Lunges
(32/24kg)
3) Cal Row x :90 sec
4) 30 Push-Ups
*Score is max calories

HXBX

Warm Up
200m Run
Followed by...
EMOM x 12
:35 on/:25 off
1) Empty BB Curls
2) Hollow Hold Pulses
3) Banded Tricep Ext.
4) Superman Pulses

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
10 Alt. DB Snatches
200m Run

2/2

FRIDAY

HXBXplus

Warm Up
200m Run

A. EMOM x 6
:40 on/:20 off
1) Bike
2) Hollow Pulses
3) Row

*Allow 4-5 min to Warm Up

B. "Fran Sandwich"
For Time:
1000m Row
directly into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

HXBX

Warm Up
Two Rounds:
200m Run
Inchworms x 5

A. In an 8 min Window:
Three Sets (minimum) of:
Strict Press x 8
Curtsy Lunges x 16

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) KB Sumo DL
4) DB Clusters
5) Jumping Lunges