Jewel City Crossfit

The Jewel City CrossFit App is live on The App Store and Google Play! Download it. Use it. Allow yourself to become addicted to it.

Thursday 6/4/26

A) EMOM32
1- Tempo Band Face Pull x 8
2- Half Kneel X-Body Pull-down x 10/10
3- Banded Wood Chop x 12/12
4- Rest
5- DB Rear Delt Fly x 8
6- DB Dead Bug x 10/10
7- Cal Row x 12/9
8- Rest

B) Partner BB Curl Pyramid
1-10-1

Friday 6/5/26

A) 10:00
-Find Max Height Box Jump

B) 1:20 x 16
1- Bulg Split Squat x 8/8
2- Deficit Calf Raise x 16
3- SL Deficit Hip Thrust x 8/8
4- Rest

C) 1:00on/1:00off 5
-Max Effort Double Under
*take lowest round of DU and add it to BJ height for score

Saturday 6/6/26

For Time—40:00 Cap

80 Mt. Climbers
70 KBS (20/12)
60 Explosive Step-up (24/20”)
50 Jack Knives
40 SA KB Push Press
30 Goblet Lunge
20 Burpee
10 Get-up Sit-up
*2:00 Rest, then repeat bottom up to finish

I guess he’s just built different?

Monday 6/1/26

A) 3:00 x 5
BUILD
-Weighted Pull-up x 3-5
-Plate Step-down x 10/10
BURN
-S.A. KB Row x 8/8
-KB Hang High Pull x 10
-Plate Step-down x 12/12

B) 6RFT—18:00
12 Seated S.A. KB Press (20/12, 6/6)
8 T2B
12/8 HR Push-up
8 KB Twist (2ct)

Tuesday 6/2/26

For Time—40:00 Cap
*Split Reps as Desired*

400’ Walking Lunge
1600m Run
400’ Bear Crawl
1600m Row
400’ Sled Push (70/45)

Wednesday 6/3/26

A) 3:00 x 5
BUILD
-Bench Press x 5
-3:2:1 Tempo KB RDL
BURN
-S.A. DB Bench Press x 8/8
-3:2:1 Tempo KB RDL

B) 8RFT—20:00 Cap
-8 Hang Clean (95/65)
-6 Front Squat
-8 Bar Facing Burpee

This cost $80,000 to make… (Positive feedback only)

Monday 5/25/26

MURPH

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Rx—20/14 lb vest

Tuesday 5/26/26

Option A: You weren’t here Monday.
AMRAP40
-800m Run
-25 Pull-up
-50 Push-up
-75 Squat

Option B: You were here Monday.
EMOM40
1- Band Twist x 10/10
2- Band Hi/Lo x 10
3- Single Unders x 50
4- Rest
5- Bear Plank Band Pull-down x 10/10
6- Tempo Band Face Pull x 10
7- Single Unders x 50
8- Rest

Wednesday 5/27/26

A) 3:00 x 5
BUILD
-Clean x 5
BURN
-KB Sumo DLHP x 10
-KB Tuck x 10
-Seated Wiper Over KB x 20

B) 1:30on/:30off x 6
1+3–Wall Walks
2+4– KB Get-ups (20/12)

A Star is (re)Born. And (un)Wanted.

Thursday 5/21/26

A) 2:30 x 5
-KB Dead Bug x 16-20
-KB Wiper x 16-20

B) 5RFT—25:00 Cap
-20/12 Push-up
-30 AbMat Sit-up
-400m Run

Friday 5/22/26

A) 1:30 x 10
1- Barbell RDL x 6-8
2- Ab Rollout x 8-10

B) :40on/:20off x 6
1- Strict Pull-up
2- Box Jump (30/24”)
*2:00 Rest*
:40on/:20off x 6
1- Pull-up
2- Box Jump (24/20”)

Saturday 5/23/26

AMRAP4 x 6 w/1:30 Rest
1/4–
-10/8 Cal Row
-10 Goblet Step-back (20/12)
-10 KB Twist (2ct)
2/5–
-50 Double Unders
-10 KB Hang Clean+Press (5/5)
-10 V-up
3/6–
-10/8 Cal Bike
-10 Renegade Row (35/20)
-10 Half Burpee

Sunday  5/24/26
STAY FOR THE POST-CLASS HANG (WITH SNACKS)!

5 exercises 45:15 x2
2 min row+2 min bike between/after sets

Kettlebell
Lateral lunge row
Drop squat + 1 arm high pull
V-sit overhead press
Bent over row (arm out)
1-arm swing

Miniband
Donkey
Hydrant
Straight leg angled lift
Adductor
1-leg bridge abduction

Core
Sit ups
Low plank hold
Penguins
Cherry pickers
1-leg v-up

Screw it, let’s just see it through

Monday 5/18/26

A) 3:30 x 5
BUILD
-OHS x 5
-Reverse Crunch x 12
BURN
-KB Windmill x 8 (4/4)
-Dual KB OH Lunge x 10 (5/5)
-Reverse Crunch x 12

B) AMRAP2 x 3 w/2:00 Rest
-Bench Press (135/75)

Tuesday 5/19/26

EMOM40
1- Rope Climb x 2-4
2- DB Supin.+Hammer Curl x 4-6
3- Cal Bike x 6-8
4- Rest
5- Tempo Negative Pull-up x 2-4
6- Ring Supin. Row+Face Pull x 4-6
7- Cal Bike x 6-8
8- Rest

Wednesday 5/20/26

A) 3:00 x 5
-Strict + Push Press x 6-8 + 4-6
-Oblique V-up x 12/12

B) AMRAP7 x 2 w/2:00 Rest
*Partners Alt Moves*
First-
-100m Row
-10 US KBS (24/16k)
-10 Power Pike
Second-
-100m Run
-10 Slam Ball (30/20)
-10 Tile Bear Crawl (40’)

Finally someone had the guts to attach their name to a meme they sent. Thanks for your bravery.

Monday 5/11/26

A) 3:00 x 5
-Back Squat x 5
-X-Body Band ER x 10/10

B) :40/:20 x 15
1- Max Cal Row
2- Max Effort T2B
3- Rest

Tuesday 5/12/26

AMRAP4 x 9 w/1:00 Rest
*Partners Alt Rounds*
1/4/7– Sled Push (90/60) x 48’
2/5/8– Bench Press (135/75) x 8
3/6/9– KB Hang Sn**ch (20/12) x 8

Wednesday 5/13/26

A) 3:30 x 5
BUILD
-Barbell GTO x 3
-Plate Step Down x 10/10
BURN
-DB Clean+Press x 8
-Curtsy Step Down x 8/8
-Broad Jump x 8

B) 5RFT—18:00 Cap
-10 Suitcase Step-up (24/20”, 24/16k)
-10 Step-up
-200m Run

I swear, y’all send us 13 or 14 more of these and we’re gonna stop posting them!

Thursday 5/7/26

A) 2:30 x 4
-Barbell Row x 6-10
-Plank KB Reach x 6-10 (each)
B) 2:30 x 4
-Barbell Curl x 6-10
-Plank Kick Through x 12-20
C) 2:30 x 4
-Barbell Good Morning x 6-10
-Side Plank Crunch x 12-20 (each)
D) 2:00on/:30off x 4
1- M.E. Pull-up
2- M.E. Box Jump (24/20”)

Friday 5/8/26

A) 3:00 x 4
-Paused Goblet Cyclist Squat x 8
-Plate Dead Bug x 16

B) AMRAP24
6 Deadlift (225/155)
12 Half Burpee
18 Jumping Split Lunge
24 AbMat Sit-up
30 Double Under

Saturday 5/9/26

5RFT—40:00 Cap
20 Wall Ball (20/14)
10 US KBS + KBS
20/12 Push-up
10 V-up + Tuck
*Every 4:00 starting at 0:00, 200m Run

STOP MAKING MEMES AND SENDING THEM TO US!!

Monday 5/4/26

A) 2:00 x 10
1- Strict Press x 6
2- 6’ Banded Crab Walk x 6

B) For Time—15:00 Cap
10-9-8…3-2-1
-Barbell Overhead Lunge
-Burpee Over Bar

Tuesday 5/5/26

A) EMOM32
1- Incline Tempo DB Bench x 6-8
2- GHD Plate Sit-up x 12-16
3- Lateral Suitcase Step-up x 6-8 (each)
4- Rest
5- Lying KB Lat Pullover x 6-8
6- KB Tuck x 12-16
7- Sled Push x 80’
8- Rest

B) AMRAP5
-HR Push-up

Wednesday 5/6/26

A) 3:00 x 6
BUILD
-Cleans x 3
-Band Hi/Lo x 9
BURN
-KB DLHP x 9
-Plank Toe Touch x 18
-Plank Jack x 27

B) 15:00
800m Run x 2
*Score is combined time of two runs. If you don’t finish the second run before 15:00, no score.

Cyber bullying is not a joke.

Thursday 4/30/26

A) 2:00 x 12
1- KB Hi+Lo Walk x 96’
2- Cal Bike x 12/9
3- Lateral KB Bear Crawl x 48’
4- Dead Hang x :40-60

B) EMOM15–Death by Burpee
-Start with 3, add 1 each minute until failure
-On failure, EMOM 5 each minute for remainder

Friday 5/1/26

A) 3:30 x 5
-Barbell Front Rack Step Back x 5/5
-Bird Dog Crunch x 10/10

B) 5RFT—18:00 Cap
-20/12 HR Push-up
-20 KBS (24/16)
*200 Double Under Buy-in

Saturday 5/2/26

For Time—40:00 Cap
*Split Reps as Desired*

100 Box Jump-overs (24/20”)
90 Mt. Climber
80 KB Hang Sn**ch (20/12)
70 V-up
60 Slam Ball (30/20)
50 Cal Bike

Sunday 5/3/26

CARDIO + CONDITIONING CIRCUIT

3 blocks of cardio;
3 moves, 30s ea x3
3 blocks of conditioning drills;
3 exercises, 30s ea x3
1 blocks of targeted core work
THEN…
Lightening round!
Repeat each move, 1x thru