Josh Miller, owner and head coach of O-SEA CrossFit at the gym in San Clemente
Josh Miller at O-SEA CrossFit
Josh’s Games workouts

Every workout from Josh’s 2025 Games and two semifinals, with your first-day version.

Josh Miller, owner and head coach of O-SEA CrossFit in San Clemente, finished 22nd in Men 50-54 at the 2025 Masters CrossFit Games. Here is every workout from that Games and the 2025 and 2026 age-group semifinals, each one next to an exact first-day version.

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The athlete

Josh Miller, by the official numbers.

Every result on this page links to the official CrossFit leaderboard. See his official CrossFit Games athlete profile.

22ndMen 50-54, 2025 Masters CrossFit Games5thEvent 6, heavy deadlifts and a sled push, at the 2025 Games1stHeavy Isabel, 30 snatches, at the 2025 Age-Group SemifinalsCF-L3CrossFit Level 3 Trainer, in CrossFit since 2012
How to read this

The workout on one side. Your first day on the other.

Every first-day version below is O-SEA’s own scaling: exact movements, reps, loads and a time cap a beginner can finish with a coach watching.

Same format, same order

Each first-day version keeps the Games format: the same kind of clock (for time, rounds, intervals or as many reps as possible) and the same movement order. Reps, loads and distances are smaller, and a few time caps are shorter.

Loads you can own

A PVC pipe, an empty training bar, light dumbbells and kettlebells. A coach checks your weight before the clock starts, and lighter is always allowed.

Built to finish

The doses are set so a beginner finishes inside the cap. Stopping to breathe is part of the plan, and a coach is watching every rep.

Members rowing side by side during a class at O-SEA CrossFit
Members rowing in class at O-SEA. It is the rower in four of the first-day versions below.
Two members on the air bikes in front of the O-SEA logo wall
Two members on the air bikes at O-SEA, the bike from the Event 5 first-day version.

2025 Masters CrossFit Games

In person in Columbus, Ohio, August 2025. Josh finished 22nd overall in Men 50-54.

Event 2: Heavy Legacy

Josh: 8th

Four attempts at a heaviest clean and jerk inside six minutes.

At the 2025 Games, Men 50-54

Four lift windows in 6 minutes, heaviest clean and jerk

  • Clean and jerkOne heavy single per window, about 1 minute 30 seconds of reset between
Your first day at O-SEA

Four lift windows in 6 minutes, one set every 1 minute 30 seconds

  • Deadlift to the hip3 reps
  • Hang power clean3 reps
  • Push press3 reps
  • LoadPVC pipe or an empty 15 or 35 lb training bar

Time cap: 6 minutes

Josh’s score, coach cues and why each swap

Event 3: Grinding Gears

Josh: 17th

A long chipper: rowing, kettlebell cleans, toes-to-bar, kettlebell thrusters and single-leg squats.

At the 2025 Games, Men 50-54

As many reps as possible, in order

  • Row60 calories
  • Kettlebell hang cleans50 reps, 44 lb
  • Toes-to-bar40 reps
  • Double kettlebell thrusters30 reps, two 44 lb bells
  • Alternating pistol squats20 reps, holding 44 lb

Time cap: 18 minutes

Your first day at O-SEA

As many reps as possible, in order

  • Row15 calories
  • Kettlebell deadlifts15 reps, 18 or 26 lb
  • Hanging knee raises10 reps, or lying knee tucks
  • Dumbbell thrusters10 reps, two 10 lb dumbbells
  • Squats to a box10 reps, sit down and stand up

Time cap: 12 minutes

Josh’s score, coach cues and why each swap

Event 4: Core to Carry

Josh: 23rd

GHD sit-ups, burpees over a bag and a heavy bag carry, three times.

At the 2025 Games, Men 50-54

For time, three rounds that get shorter

  • GHD sit-ups30, then 20, then 10
  • Burpees over the bag16 each round
  • Sandbag carry150 feet, then 90, then 30, with a 150 lb bag

Time cap: 9 minutes

Your first day at O-SEA

For time, three rounds that get shorter

  • Sit-ups on a mat10, then 8, then 6
  • Step-back burpees5 each round, no jump
  • Kettlebell carry50 feet each round, one 18 or 26 lb bell held at the chest

Time cap: 9 minutes

Josh’s score, coach cues and why each swap

Event 5: Down to the Wire

Josh: 26th

Four two-minute rounds of handstand push-ups and bike calories, then double-unders.

At the 2025 Games, Men 50-54

Four 2-minute rounds, 1 minute rest between

  • Handstand push-ups16, 15, 14, then 13
  • Echo Bike16, 15, 14, then 13 calories
  • Double-undersMax reps in the time left each round

Time cap: 11 minutes

Your first day at O-SEA

Four 2-minute rounds, 1 minute rest between

  • Dumbbell push press8 reps, two 10 or 15 lb dumbbells
  • Air bike8 calories
  • Single jump ropeEasy singles in the time left, or hop over a line

Time cap: 11 minutes

Josh’s score, coach cues and why each swap

Event 6: Steel Resolve

Josh: 5th

Three minutes of heavy axle-bar deadlifts and a sled push.

At the 2025 Games, Men 50-54

As many reps as possible in 3 minutes

  • Axle-bar deadlifts3 reps, 295 lb
  • Sled push80 feet
Your first day at O-SEA

As many rounds as possible in 3 minutes

  • Kettlebell deadlifts3 reps, 26 to 53 lb, a weight your coach checks with you
  • Farmer carry40 feet, two light kettlebells

Time cap: 3 minutes

Josh’s score, coach cues and why each swap

Event 7: Taking Flight

Josh: 23rd

Five rounds of ring muscle-ups, overhead squats and box jump-overs.

At the 2025 Games, Men 50-54

5 rounds for time

  • Ring muscle-ups6 reps
  • Overhead squats9 reps, 125 lb
  • Box jump-overs12 reps, 24 inch box

Time cap: 10 minutes

Your first day at O-SEA

5 rounds for time

  • Ring rows4 reps
  • Air squats6 reps, or squats holding a PVC pipe overhead
  • Step-ups8 reps, onto a 12 to 20 inch box

Time cap: 10 minutes

Josh’s score, coach cues and why each swap

Event 8: Climb the Ladder

Cut before this event

Four rounds of rope climbs, wall walks and snatches. Josh was cut after Event 7, so he did not compete in this final event.

At the 2025 Games, Men 50-54

4 rounds for time

  • Rope climbs2 reps, 15 feet
  • Wall walks6 reps
  • Snatches4 reps, 155 lb

Time cap: 14 minutes

Your first day at O-SEA

4 rounds for time

  • Ring rows5 reps
  • Plank walk-outs3 reps, hands out from the feet and back
  • Hang power snatches4 reps, PVC pipe or an empty training bar

Time cap: 14 minutes

Josh’s score, coach cues and why each swap

2025 Age-Group Semifinals

Done at an affiliate on video, April 2025. Josh finished 27th in Men 50-54, which qualified him for the Games.

Workout 1

Josh: 84th

Climbing rounds of a clean and a bar muscle-up.

At the 2025 Semifinal, Men 50-54

As many reps as possible in 10 minutes, add 1 rep to each movement every round

  • Cleans1, 2, 3 and up, 185 lb
  • Bar muscle-ups1, 2, 3 and up
Your first day at O-SEA

As many reps as possible in 10 minutes, add 1 rep to each movement every round

  • Hang power cleans1, 2, 3 and up, PVC pipe or an empty training bar
  • Ring rows1, 2, 3 and up

Time cap: 10 minutes

Josh’s score, coach cues and why each swap

Workout 2

Josh: 5th

Rowing calories between three sets of shoulder-to-overhead, getting heavier.

At the 2025 Semifinal, Men 50-54

For time

  • Row75 calories
  • Shoulder-to-overhead21 reps, 135 lb
  • Row75 calories
  • Shoulder-to-overhead15 reps, 185 lb
  • Row75 calories
  • Shoulder-to-overhead9 reps, 225 lb

Time cap: 20 minutes

Your first day at O-SEA

For time

  • Row15 calories
  • Dumbbell push press12 reps, two 10 lb dumbbells
  • Row15 calories
  • Dumbbell push press9 reps, two 10 or 15 lb dumbbells
  • Row15 calories
  • Dumbbell push press6 reps, two 15 lb dumbbells

Time cap: 20 minutes

Josh’s score, coach cues and why each swap

Workout 3

Josh: 69th

Three rounds of handstand walks, pull-ups, burpees and toes-to-bar.

At the 2025 Semifinal, Men 50-54

3 rounds for time

  • Handstand walk30 feet
  • Pull-ups30 reps
  • Lateral burpees over a dumbbell30 reps
  • Toes-to-bar30 reps

Time cap: 20 minutes

Your first day at O-SEA

3 rounds for time

  • Bear crawl20 feet
  • Ring rows10 reps
  • Step-back burpees6 reps
  • Hanging knee raises10 reps, or lying knee tucks

Time cap: 20 minutes

Josh’s score, coach cues and why each swap

Workout 4

Josh: 22nd

Overhead dumbbell lunges, dumbbell snatches and box jump-overs.

At the 2025 Semifinal, Men 50-54

For time

  • Dumbbell overhead walking lunge150 feet, 50 lb
  • Alternating dumbbell snatches50 reps, 50 lb
  • Box jump-overs50 reps, 24 inch box

Time cap: 7 minutes

Your first day at O-SEA

For time

  • Walking lunge60 feet, no weight, a hand on the wall is fine
  • Alternating dumbbell hang snatches20 reps, 10 lb
  • Step-ups20 reps, onto a 12 to 20 inch box

Time cap: 7 minutes

Josh’s score, coach cues and why each swap

2026 Age-Group Semifinals

Done at an affiliate on video, May 2026. Josh finished 104th of 221 in Men 50-54.

Age-Group Semifinals Workout 2

Josh: 127th

Burpee box jump-overs and shuttle runs, then double-unders and handstand walks.

At the 2026 Semifinal, Men 50-54

For time: 3 rounds, then 3 more rounds

  • Lateral burpee box jump-overs20 reps, 24 inch box
  • Shuttle runs10 lengths of 50 feet
  • Then: double-unders100 reps
  • Handstand walk50 feet

Time cap: 15 minutes

Your first day at O-SEA

For time: 3 rounds, then 3 more rounds

  • Step-back burpees6 reps
  • Shuttle walk or jog4 lengths of 50 feet
  • Then: single jump rope30 jumps, or hop over a line
  • Bear crawl20 feet

Time cap: 15 minutes

Josh’s score, coach cues and why each swap

Age-Group Semifinals Workout 4

Josh: 26th

A deadlift every minute, getting heavier, then cleans.

At the 2026 Semifinal, Men 50-54

Every minute, a heavier deadlift until a lift is missed, then cleans

  • Deadlift1 rep each minute, climbing CrossFit’s loading chart
  • CleansAs many as possible in the time left

Time cap: 10 minutes

Your first day at O-SEA

Every minute, a heavier set while every rep stays clean, then cleans

  • Kettlebell deadlifts3 reps each minute for up to 6 minutes, heavier only while every rep looks the same
  • Hang power cleans5 reps each minute for the time left, PVC pipe or a light bar

Time cap: 10 minutes

Josh’s score, coach cues and why each swap

Age-Group Semifinals Workout 5

Josh: 160th

Dumbbell walking lunges and climbing sets of strict handstand push-ups.

At the 2026 Semifinal, Men 50-54

As many reps as possible in 10 minutes

  • Dumbbell walking lunge50 feet, two 50 lb dumbbells
  • Strict handstand push-ups2, then 4, 6, 8, 10 and up

Time cap: 10 minutes

Your first day at O-SEA

As many reps as possible in 10 minutes

  • Walking lunge50 feet, no weight
  • Incline push-ups2, then 4, 6, 8 and up, hands on a box or bench

Time cap: 10 minutes

Josh’s score, coach cues and why each swap
Ready when you are

Pick one. Do it this week.

Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.

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