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13.4
7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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In 20 minutes, Find a Max Hang Squat Snatch

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6 min AMRAP
6 Hang Power Snatch 95/65
6 Thruster

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for time:
1 mile run
75 K2E w/, 14/10# medball between knees
50 burpees
25 HSPU

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"Nancy"
5 RFT
400m Run
15 Reps OHS 95/65lb

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Wod: In 20 minutes Complete:
21-18-15-12-9-6-3 reps of:
lunges
deadlifts, 155/105#
pull ups
*One lunge = one step

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13.3

12 min AMRAP
150 Wall Balls 20/14
90 Dbl unders
30 Muscle Ups

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Max reps in a 3 min window:
4 press, 95/65#
5 burpees
6 front squats, 95/65#
*rest 1 min, repeat for a total of 5 cycles. One round = 15 reps. Post total reps in the 5 cycles.

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max hspu in a 3 min window, no kip
then...
max wall ball shots in 3 min window, 20/14#
then...
max burpee plate jumps in a 3 min window, 45lb plate
then...
max reps in a 6 min window:
10 knees to elbow
10 bent over row, 115/85#
10 lateral barbell jumps
*each round yields 30 reps.
**Combine the total reps of the amrap and the 3min wods for a complete daily WOD score.
Example: 40 hspu + 50 wallball shots + 28 burpee plate jump + 150 reps on the amrap = 268 reps total.

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20mins to find max load of: 3 push press, 1 split jerk
*the 4 reps should be unbroken. Post heaviest loa

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6 mins amrap of:
8 push jerk, 115/75#
16 squat jumps
*post total rounds + rep

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3 rounds for time of:
row 500m
*rest 120 secs between each row. Post total time, including the rest

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7 min amrap of:
10 ring dips
100m run
*Each run=10 points. 20 reps per round. Post total Reps points.

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13.2 Open

10 min AMRAP
5 Push Press 115/75
10 Deadlift
15 Box Jumps 24/20

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Wod:
"Death by Wall Balls"
start with 5 wall balls a minute
then increase by 1 each minute.
Keep going until can't complete number of wall balls

*catch is you can't put the ball down at all or drop it. You can rest against wall.
*if you do drop, it's 5 burpees right th

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Wod:

A: "1/2 Flight Simulator"
10-20-30-40-50 reps Unbroken Dbl unders
(scaling is 475 singles + 25 Jump Tucks for time)

* allow 10 minutes
* add 2 minute penalty for every set not completed (10 +2min)

Rest 2 minutes

B: 10-15-20-15-10 Unbroken KB Swings 70/55

* allow 8 minutes
* add 2 minute penalty for every set not completed

Add total times together for score

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WOD:
8 rounds of:
max wall ball shots in 30 secs, 20/14#
max med ball sit ups in 30 secs, 20/14#
*This portion of the WOD takes exactly 8 mins. Record total number of reps
-REST 3 Mins
8 rounds of:
max press in 30 secs, 45/35# barbell
max burpees in 30 secs
*This is another 8 min portion. Record total number of reps.

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WOD: 12 min AMRAP
increasing rep scheme 1:1, 2:2, 3:3......7:7 etc

Full Snatch 75/45
Clapping Pushups

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"13.1 CrossFit Open"

17 min AMRAP
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees
max snatches 210/120

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"Kelly"
5RFT
400m Run
30 Box jumps
30 Wall Balls

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10! reps of:
push press, 115/85#
toes to bar
burpees

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"Jackie G. Wedding Wod"
3RFT
8 Wall Climbs
20 Clean & Split Jerks 95/65lb
13 Pullups

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2 RFT
80 double unders
60 squats
40 kb swings, 53/35#
20 ring dips

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In 7 minutes
Complete 100 Dbl unders
-then-
6 Rounds of
1 Thruster 185/125
8 T2B