No, it doesn’t ever get any easier. You wouldn’t want it to either.

CrossFit MontCo – CrossFit


Split Jerk Warm Up (No Measure)

2 Rounds

1-3 mins of rowing

10 PVC Dislocates/ Pass Thrus

10 PVC Overhead Squat

10 Spidermans

10 PVC Split Jerk

Split Jerk Intro –


Split Jerk (10 x 2 @ 80%)


No Soda (3 Rounds for time)

3 rounds for time with 3 minute rest between each round

20 cal row

100 m lunge walk

400 m run

30 pull ups/toes 2 bar/KB swings (these are rd1/2/3)

score each round individually
Indoor Version

10 burpees

90 m lunge walk (down and back 3 times)

500 m row

30 pull ups/toes 2 bar/KB swings (these are rd1/2/3)

3 rounds for time, score each round separately

After Party

1:00 handstand hold (No Measure)

1:00 handstand hold

If you still look pretty afterwards, you didn’t do it right.

CrossFit MontCo – CrossFit


Paul’s Clean Warm Up (No Measure)

30 secs Bottom Squat w/ barbell

5 High Pulls

5 Clean and Press- 3 positions

5 Back Thrusters

5 Good Mornings

5 Rows



Clean (New 5 rep touch and go max!)


Dipping Fran (Time)


Hr push ups

Ring dips/box dips

Plate sit ups
**Scale Dips as needed

10 min cap.


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 dubs

15 OHS 75/ 55 (95/ 65)

After Party

Metcon (3 Rounds for time)

3x 100m Run w/ Med Ball

Hey Lisa, Guess What Day it is?!?!

CrossFit MontCo – CrossFit

Warm Up

Squat Warm Up (No Measure)

1-3 Minutes of Rowing

20 Dislocates

20 Spidermans

1-3 Minutes of Couch Stretch

20 Air Squats

1 -3 Minutes of Shoulder Mobility


Overhead Squat (3×15 @ 50% of max)


Seven Ate Nine (Time)

Wod-(14 min cap)


3 deadlift 155/105

4 power clean

5 front squat

6 burpee over barbell

7 min Cindy (AMRAP – Rounds and Reps)

7 min amrap

5 pull ups

10 push ups

15 air squats

**Goal is 10+ Rounds

After Party

Metcon (No Measure)



Walk down with KB in overhead position then 10 KB push press walk back then 10 KB burpee to stand

It’s someone’s birthday Ya’ll

CrossFit MontCo – CrossFit

Warm Up

Back Squat Warmup (No Measure)

2 Rounds

1-3 Min Rowing

20 Spidermans

20 Couch Stretches

1 Min Bottom Squat Hold

20 Dislocates/ Pass Thrus


Box Squat (3×10 @ 80% regualar back squat)

These have a wider stance and they should be sitting tall on the box.



Partna Tag! (Time)

25 min cap

A. Run 100 m tag partner

B. Run 100 m tag partner

A. 21 pull ups

B. 21 pull ups

A. 21 box jump overs

B.21 box jump overs

Repeat with run, 15,15 then run 9,9…

Only One Works at a time to complete all reps then switch!
**You Run after every exercise, so Pull Ups-Run-Box Jump Overs-Run

When you are done, take 1 minute rest and then complete 100 KB swings as a team- one person works while other holds a KB

Score is time after KB swings minus 1 minute rest.

After Party

I’m back…

CrossFit MontCo – CrossFit


Chipper Warm Up (No Measure)

2 rounds

1 – 3 minutes rowing

1 – 3 minutes singles

10 dislocates/ pass thrus

10 push ups

1 minute hold bottom squat


I’m back… (Time)

For time

40 cal row

40 hang cleans 95/ 65 (115/ 80)

40 burpees

40 thrusters

40 c2b pull ups (scale regular) (rx+ ring MUs)

20 thrusters

20 burpees

20 hang cleans

20 cal row

Keep your head up and never complain.

CrossFit MontCo – CrossFit


Saturday Warm Up (No Measure)

20 dislocates (pvc passthroughs)

10 push ups

15 sit ups



Annies on the move (Time)

For time with 20 min cap


500m row/ 400m run/ 30 burpees/ 20 push ups/ off


Plated Sit Ups


Deadpool (AMRAP – Rounds and Reps)

20 min AMRAP

400 Meter Run

10 Straight Leg Sit Ups

10 Jumping Air Squats

10 Jumping Lunges (l/r=1)