Fitness
Open Gym
Competitor
Open Gym
Fitness
400m run
then
2-3 rounds of
30 ft. duck walk
30 ft. crab walk
30 ft. bear crawl
10 box jumps w/ step down
Team of 3 relay
5 Rounds for time
200m Run
20 Wallballs (20/14)
10 Burpee box jump overs (24/20)
Competitor
400m run
then
2-3 rounds of
30 ft. duck walk
30 ft. crab walk
30 ft. bear crawl
10 box jumps w/ step down
Team of 3 relay
5 Rounds for time
200m Run
20 Wallballs (20/14)
10 Burpee box jump overs (24/20)
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Olympic Lifting Meet
1 rep max snatch
1 rep max clean & jerk
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Olympic Lifting Meet
1 rep max snatch
1 rep max clean & jerk
Home Workouts
Warm Up:
2 Rounds:
200 Run
10 Lunge and Reach
10 Lunge w/ Trunk Twist
5 Broad Jumps
WOD:
2 Rounds:
400m Run
100m Sled Drag (135/90#)
16/12 Cal Assault Bike
400m Run
100m Kettlebell Farmers Walk (55/35#)
16/12 Cal Assault Bike
400m Run
100m Prowler Push (90/50#)
16/12 Cal Assault Bike
Fitness
3 Rounds
10 GHD hip extensions
3 Inch Worms
10 Strict press (45/35)
2 Rounds for time:
200m Run
250m Row
Post WOD Swole Sesh
3-4 Rounds not for time:
4-6 Three point row each arm @ 21X1 tempo
1 Hand over hand sled pull
Max set push-ups
3 Rounds:
10 Knee to elbow + TTB
30sec Plank
10 Weighted GHD Hip Extensions
Competitor
3 Rounds
10 GHD hip extensions
3 Inch Worms
10 Strict press (45/35)
2 Rounds for time:
200m Run
250m Row
Post WOD Swole Sesh
3-4 Rounds not for time:
4-6 Three point row each arm @ 21X1 tempo
1 Hand over hand sled pull
Max set push-ups
3 Rounds:
10 Knee to elbow + TTB
30sec Plank
10 Weighted GHD Hip Extensions
Fitness
8min Flow
8 Lateral Box Step-ups each leg (20/26)
30sec Plank
1 Turkish get up each arm
AMRAP 30
20 Dual DB Hang Squat Cleans (35/25)
20 Burpees
3 Right Arm Turkish Get up (35/25)
3 Left Arm Turkish Get up (35/25)
10 Strict Pull-ups
400m Run
Competitor
8min Flow
8 Lateral Box Step-ups each leg (20/26)
30sec Plank
1 Turkish get up each arm
AMRAP 30
20 Dual KB Hang Squat Cleans (35/25)
20 Burpees
3 Right Arm Turkish Get up (35/25)
3 Left Arm Turkish Get up (35/25)
2 Rope Climbs
400m Run
Home Workouts
Warm Up:
2 Rounds:
250m Row
30 Second Plank Hold
5 Burpee Broad Jumps
WOD:
30 Minute AMRAP:
500m Row
20 Abmat Situps
20 Flutter Kicks
20 Mountain Climbers
100m Run
Fitness
2 Rounds
200m Run
10 Russian Kettlebell Swings
8 Ring Rows
30 ft. each arm KB waiters walk
"Helen"
Three rounds for time:
400 meter run
21 Kettlebell Swings (55/35)
12 Pull-ups
Competitor
2 Rounds
200m Run
10 Russian Kettlebell Swings
8 Ring Rows
30 ft. each arm KB waiters walk
"Helen"
Three rounds for time:
400 meter run
21 Kettlebell Swings (55/35)
12 Pull-ups
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Squat Snatch
5 x 2
*Establish a heavy double for the day. Goal is for no misses.
CrossFit Open 15.1
9 minute AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Squat Snatch
5 x 2
*Establish a heavy double for the day. Goal is for no misses.
CrossFit Open 15.1
9 minute AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Home Workouts
Warm Up:
5 Minutes of Coach’s choice of Mobility
-Then-
4 Minutes of Cindy
WOD: “Moszer”
9 rounds for time of:
Run, 300 m
6 Air Squats
6 Pull-ups
6 Box Jumps, 24/20 in
6 Burpees
6 AbMat Sit-ups
6 Lunges
6 Russian Kettlebell Swings, 55/35 lbs
*40 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
400m Run
then
2 rounds:
5 Bear Complex (45/35)
10 Ring Rows
15sec side plank each side
10 Air Squats
Partner WOD
2 Rounds for time:
50 Thrusters (75/55)
40 Pull-ups
30 Bar Facing Burpees
20 Calorie Row
Competitor
400m Run
then
2 rounds:
5 Bear Complex (45/35)
10 Ring Rows
15sec side plank each side
10 Air Squats
Partner WOD
2 Rounds for time:
50 Thrusters (75/55)
40 Pull-ups
30 Bar Facing Burpees
20 Calorie Row
Fitness
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
Squat Clean + 2 Jerk
5 x 1
*Establish a heavy for the day. Goal is for no misses.
3 Rounds for time:
25 Abmat Sit-ups
50 ft. Bearcrawl
50 ft. Dual DB Overhead Walking Lunge (35/25)
Competitor
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
Squat Clean + 2 Jerk
5 x 1
*Establish a heavy for the day. Goal is for no misses.
3 Rounds for time:
25 GHD Sit-ups
50 ft. Handstand Walk
50 ft. Dual KB Overhead Walking Lunge (55/35)
Home Workouts
Warm Up:
2 Rounds:
High Knees
Butt Kickers
Power Skip
High Step
Karaoke
Side Shuffle
200m Run
WOD: (With Partner)
800m Run
200m Sled Drag (135/90#)
10 Cal Assault Bike
600m Run
200m KB Farmer’s Walk (55/35#)
20 Cal Assault Bike
400m Run
200m Prowler Push (90/50#)
30 Cal Assault Bike
200m Run
200m Plate Pinch Carry (25/15#)
40 Cal Assault Bike
100m Run
200m Sandbag Run
50 Cal Assault Bike
*Partner’s Run together, split carries/bike as needed
**40 Minute Time Cap
Fitness
3 Rounds
10 GHD hip extensions
3 Inch Worms
10 Strict press (45/35)
3 Rounds For time:
10 Kettlebell Swings (35/25)
10 Goblet Squats
*Every time you put the KB down, perform 3 burpees.
Post WOD Swole Sesh
3-4 Rounds not for time:
6-8 Three point row each arm @ 21X1 tempo
1 Hand over hand sled pull
Max set push-ups
3 Rounds:
10 Knee to elbow + TTB
30sec Plank
10 Weighted GHD Hip Extensions
Competitor
3 Rounds
10 GHD hip extensions
3 Inch Worms
10 Strict press (45/35)
3 Rounds For time:
10 Kettlebell Swings (55/35)
10 Goblet Squats
*Every time you put the KB down, perform 3 burpees.
Post WOD Swole Sesh
3-4 Rounds not for time:
6-8 Three point row each arm @ 21X1 tempo
1 Hand over hand sled pull
Max set push-ups
3 Rounds:
10 Knee to elbow + TTB
30sec Plank
10 Weighted GHD Hip Extensions
Fitness
8min Flow
8 Lateral Box Step-ups each leg (24/20)
30sec Plank
1 Turkish get up each arm
AMRAP 25
20 Alternating Hang Dumbbell C&J (35/25)
20 Burpees
3 Right Arm Turkish Get up
3 Left Arm Turkish Get up
400m Run
Competitor
8min Flow
8 Lateral Box Step-ups each leg (24/20)
30sec Plank
1 Turkish get up each arm
AMRAP 25
20 Alternating Hang Dumbbell C&J (50/35)
20 Burpees
3 Right Arm Turkish Get up
3 Left Arm Turkish Get up
400m Run
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Russian KB Swings
10 Box Jump w/ Step Down
5 Inch Worms
WOD: 3x12 Minute EMOMs (1 Minute Rest Between)
Station 1: 12 Minute Core EMOM (3 Rounds)
Minute 1: 45 Second Plank Hold
Minute 2: Max Reps Abmat Situps
Minute 3: 45 Second Superman Hold
Minute 4: Max Reps Hollow Hold Flutter Kick (2-Count)
Station 2: 12 Minute Lower Body EMOM (3 Rounds)
Minute 1: 45 Second Bottom of Squat Hold
Minute 2: Max Reps Air Squats
Minute 3: 45 Second Weighted Wall Sit
Minute 4: Max Reps Lunges
Station 3: 12 Minute Burner EMOM (3 Rounds)
Minute 1: 15 Kettlebell Swings (35/25#)
Minute 2: Max Reps Burpees
Minute 3: 15 Box Jumps (24/20”)
Minute 4: Max Cal Assault Bike
*Score is total reps of Max Effort Rounds/EMOM
**Athletes can pick which order to complete EMOMs with 1 minute rest between each
Fitness
2 minutes of run, row or bike
2 Rounds of:
5 Pigeon stretch per side
10 Calf raises
3 Up dog and down dog flows
Run a 5k
Row a 5k
Bike a 10k
Pick whichever one sounds worse.
Competitor
2 minutes of run, row or bike
2 Rounds of:
5 Pigeon stretch per side
10 Calf raises
3 Up dog and down dog flows
Run a 5k
Row a 5k
Bike a 10k
Pick whichever one sounds worse.
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Squat Snatch
5 x 3
*Establish a heavy triple for the day. Goal is for no misses.
"Diane"
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Squat Snatch
5 x 3
*Establish a heavy triple for the day. Goal is for no misses.
"Diane"
21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Russian KB Swings
10 Kang Squats
5 Inch Worms
30 Second Plank Hold
WOD: “Gritty 50”
800m Run
50 Pull-ups
50 Box Jumps
50 Abmat Situps
50 Wall Balls (20/14#)
50 Kettlebell Swings (35/25#)
50 Mountain Climbers
50 Single Arm Kettlebell Thrusters (35/25#)
50 Push-ups
50 Air Squats
50 Burpees
800m Run
*45 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
400m Run
then...
3 Rounds
20 sec bottom squat hold
5 strict knee to elbow
10 russian kettlebell swings
Teams of 3
AMRAP 25
400m Run
50 Kettlebell Swings (55/35)
50 Air Squats
2 Rope Climbs
*Max cal assault bike
Competitor
400m Run
then...
3 Rounds
20 sec bottom squat hold
5 strict knee to elbow
10 russian kettlebell swings
Teams of 3
AMRAP 25
400m Run
50 Kettlebell Swings (55/35)
50 Air Squats
2 Rope Climbs
*Max cal assault bike
Fitness
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
Squat Clean + Front Squat + Clean & Jerk
5 x 1
*Establish a heavy for the day. Goal is for no misses.
12 minute AMRAP
8 strict chest to bar pull-ups
20 walking lunges
Competitor
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
Squat Clean + Front Squat + Clean & Jerk
5 x 1
*Establish a heavy for the day. Goal is for no misses.
12 minute AMRAP
5 strict muscle-ups
20 walking lunges
Home Workouts
Warm Up:
2 Rounds:
High Knees
Butt Kickers
Power Skip
High Step
Karaoke
Side Shuffle
200m Run
WOD: (With Partner)
3 Rounds:
In 12 Minutes:
400m Run (Together)
20 Hand Release Push-ups
200m Sandbag Run (Together - Switch Sandbag at 100m)
20 Burpees Over Sandbag
100m Sled Drag (Together - Switch Sled at 50m)
20 Overhead Walking Plate Lunges (35/25#)
Max Calories Bike/Row with time remaining
-Rest 2 Minutes between rounds-
*Score is total calories Biked or Rowed
**Can Sub Sled Drag for Prowler Push
***Reps done one partner working at a time
Fitness
3 Rounds
10 GHD hip extensions
3 Inch Worms
10 Strict press (45/35)
2 Rounds For time:
10 Deadlift (75/55)
10 Hang Power Clean (75/55)
10 Shoulder to Overhead (75/55)
10 Burpees over barbell
Post WOD Swole Sesh
3-4 Rounds not for time:
4-6 Bent over barbell row @ 21X1 tempo
10 Ring face pulls @ 21X1
4-6 Seated single arm DB press @ 81X1
3 Rounds:
15 Weighted abmat sit-ups
15 GHD Hip extensions
15 sec side plank each side
Competitor
3 Rounds
10 GHD hip extensions
3 Inch Worms
10 Strict press (45/35)
2 Rounds For time:
10 Deadlift (95/65)
10 Hang Power Clean (95/65)
10 Shoulder to Overhead (95/65)
10 Burpees over barbell
Post WOD Swole Sesh
3-4 Rounds not for time:
4-6 Bent over barbell row @ 21X1 tempo
10 Ring face pulls @ 21X1
4-6 Seated single arm DB press @ 81X1
3 Rounds:
15 Weighted abmat sit-ups
15 GHD Hip extensions
15 sec side plank each side
Fitness
8min Flow
8 Lateral Box Step-ups each leg (24/20)
30sec Plank
1 Turkish get up each arm
AMRAP 22
20 Alternating Dumbbell Snatch (35/25)
30 Wall balls (20/14)
20 Abmat Sit-ups
100 Double Unders
Competitor
8min Flow
8 Lateral Box Step-ups each leg (24/20)
30sec Plank
1 Turkish get up each arm
AMRAP 22
20 Alternating Dumbbell Snatch (50/35)
30 Wall balls (20/14)
20 GHD Sit-ups
100 Double Unders
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Russian KB Swings
10 Box Jump w/ Step Down
5 Inch Worms
WOD:
40 Minute EMOM (5 Rounds):
Minute 1: 45 Second Plank Hold
Minute 2: 15 Kettlebell Swings (35/25#)
Minute 3: 45 Second Weighted Wall Sit (25/15#)
Minute 4: 15 Box Jumps (24/20”)
Minute 5: 12 Burpees
Minute 6: 15 Second Hollow Hold + 15 Second Superman Hold
Minute 7: Max Calorie Row
Minute 8: Rest
*Score is total calories Rowed
Fitness
2 Rounds
200m Run
10 Russian Kettlebell Swings
8 Ring Rows
30 ft. each arm KB waiters walk
4 rounds for time of:
21 push-ups
15 pull-ups
400-m run
Competitor
2 Rounds
200m Run
10 Russian Kettlebell Swings
8 Ring Rows
30 ft. each arm KB waiters walk
4 rounds for time of:
21 bench presses
15 pull-ups
400-m run
? 95 lb. ? 135 lb.
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Hang Squat Snatch + OHS + Squat Snatch
5 x 1
*Establish a heavy for the day. Goal is for no misses.
"Christine"
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Hang Squat Snatch + OHS + Squat Snatch
5 x 1
*Establish a heavy for the day. Goal is for no misses.
"Christine"
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Russian KB Swings
10 Barbell Kang Squats
5 Inch Worms
30 Second Plank Hold
WOD: w/ Partner
2k Row
60 Pull-ups
200m Run
6 50m Alternating Sled Drags 90#
400m Run
60 Push-ups
200m Run
60 Kettlebell Swings (55/35#)
400m Run
60 Thrusters (45/35#)
200m Run
60 Burpees
400m Run
*40 Minute Time Cap
**Done with Weight Vest for Extra Credit
Fitness
Open Gym
Competitor
Open Gym
Fitness
400m Run
then...
3 Rounds
10 alternating reverse lunge
30 ft. waiters walk each arm
5 Strict toes to bar
Partner WOD
3 Rounds for time:
800m partner medball run (20/14)
50 Wallballs (20/14)
30 Abmat sit-ups
Competitor
400m Run
then...
3 Rounds
10 alternating reverse lunge
30 ft. waiters walk each arm
5 Strict toes to bar
Partner WOD
3 Rounds for time:
800m partner medball run (20/14)
50 Wallballs (20/14)
30 Abmat sit-ups
Fitness
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
Hang Squat Clean + Front Squat + Clean & Jerk
5 x 1
*Establish a heavy for the day. Goal is for no misses.
For time:
40 Burpee chest to bar pull-ups
Competitor
2-3 Rounds
5 hang clean high pulls
5 front squats
5 hang squat cleans
5 jerks
Hang Squat Clean + Front Squat + Clean & Jerk
5 x 1
*Establish a heavy for the day. Goal is for no misses.
For time:
30 Burpee muscle-ups
12min Hard Cap
Home Workouts
Warm Up:
4 Minutes Bike or Row
-Then-
10 Air Squats
5 Inch Worms
30 Second Front Rack KB Hold
30 Second Plank Hold
WOD: (With Partner)
For Time*:
A.) 400m Run
30 Weighted Abmat Situps (15/10#)
B.) 200m Sled Drag (90/65#)
1 Minute Plank Hold
C.) 200m Sandbag Run
30 Seconds Hollow Hold + 30 Seconds Superman Hold
D.) 200m KB Farmers Walk (55/35#)
100m KB Front Rack Carry (55/35#)
E.) 200m KB Waiters Walk (55/35#) - switch arms at 100m
1 Minute Weighted Wall Sit (15/10#)
*Max Calorie Assault Bike or Row
**Partners complete each movement pairs individually while the other partner accumulates calories on the assault bike (Example: Partner A runs 400m then does weighted sit-ups while Partner B bikes, then partner B runs 400m/does sit-ups and partner A Bikes, working through each movement one at a time.)
***Score is time + Calories on bike/row
****40 Minute Time Cap
Fitness
3 Rounds
10 two foot lateral hops
5 Jump Squats
100m run
3 Rounds For time:
35 Double Unders
200m Run
Post WOD Swole Sesh
3-4 Rounds not for time:
6-8 Bent over barbell row @ 21X1 tempo
10 Ring face pulls @ 21X1
6-8 Seated single arm DB press @ 81X1
3 Rounds:
15 Weighted abmat sit-ups
15 GHD Hip extensions
Competitor
3 Rounds
10 two foot lateral hops
5 Jump Squats
100m run
3 Rounds For time:
35 Double Unders
200m Run
Post WOD Swole Sesh
3-4 Rounds not for time:
6-8 Bent over barbell row @ 21X1 tempo
10 Ring face pulls @ 21X1
6-8 Seated single arm DB press @ 81X1
3 Rounds:
15 Weighted abmat sit-ups
15 GHD Hip extensions
Fitness
8min Flow
8 Lateral Box Step-ups each leg (24/20)
30sec Plank
1 Turkish get up each arm
AMRAP 20
25/20 Calorie Row
25 Burpees
25 Toes To Bar
Competitor
8min Flow
8 Lateral Box Step-ups each leg (24/20)
30sec Plank
1 Turkish get up each arm
AMRAP 20
25/20 Calorie Row
25 Burpees
25 Toes To Bar
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 PVC Pass Throughs
10 PVC Kang Squats
10 Russian KB Swings
30 Second Plank Hold
5 Inch Worms
WOD:
40 Minute AMRAP:
5 Burpee Broad Jumps
20 Kettlebell Swings (35/25#)
20 Medicine Ball Abmat Situps (20/14#)
20 Kettlebell Goblet Squats (35/25#)
20 Medicine Ball Russian Twists (20/14#)
5 Burpee Broad Jumps
200m Run
Fitness
2 Rounds
200m Run
10 Russian Kettlebell Swings
8 Ring Rows
30 ft. each arm KB waiters walk
"Helen"
Three rounds for time:
400 meter run
21 Kettlebell Swings (55/35)
12 Pull-ups
Competitor
2 Rounds
200m Run
10 Russian Kettlebell Swings
8 Ring Rows
30 ft. each arm KB waiters walk
"Helen"
Three rounds for time:
400 meter run
21 Kettlebell Swings (55/35)
12 Pull-ups
Fitness
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Three Position Snatch
5 x 1
*Establish a heavy for the day. Goal is for no misses.
4 rounds for time, alternating arms each round, of:
10 single-arm snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
? 25-lb. dumbbell ? 35-lb. dumbbell . 15 minute time cap
Competitor
2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
Three Position Snatch
5 x 1
*Establish a heavy for the day. Goal is for no misses.
4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
? 35-lb. dumbbell ? 50-lb. dumbbell
15 minute time cap
Home Workouts
Warm Up:
2 Rounds:
High Knees
Butt Kickers
Power Skip
High Step
Karaoke
Side Shuffle
200m Run
WOD:
Buy In:
400m Run Time Trial
-Rest 2 Minutes-
800m Run
30 Abmat Situps
30 Burpees
30 Mountain Climbers
600m Run
25 Abmat Situps
25 Burpees
25 Mountain Climbers
400m Run
20 Abmat Situps
20 Burpees
20 Mountain Climbers
200m Run
15 Abmat Situps
15 Burpees
15 Mountain Climbers
-Rest 2 Minutes-
Cash Out:
400m Run Time Trial
*30 Minute Time Cap on WOD portion
Fitness
Open Gym
Competitor
Open Gym
Fitness
400m Run
Then...
3 Rounds
10 Medball squat clean
10 Push-ups
30sec bottom squat hold
5 strict TTB/knee raise
Parter WOD
1,000m Row
50 Burpees
800m Partner Run
75 Wallballs (20/14) (10/9)
2,000m Bike
50 Alternating Dumbbell Snatch (50/35)
*One person working at a time except for 800m run
Competitor
400m Run
Then...
3 Rounds
10 Medball squat clean
10 Push-ups
30sec bottom squat hold
5 strict TTB/knee raise
Parter WOD
1,000m Row
50 Burpees
800m Partner Run
75 Wallballs (20/14) (10/9)
2,000m Bike
50 Alternating Dumbbell Snatch (50/35)
*One person working at a time except for 800m run