All

Harper

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

All

None

15 minutes to practice or build to a heavy split jerk from the rack

All

Round 1

2 rounds, each for time
25/20 Calorie Air Bike (30/24 if using Airdyne)
30 Burpees
35 Kettlebell Swings, 53/35

Rest 2 minutes between rounds

All

Round 2

2 rounds, each for time
25/20 Calorie Air Bike (30/24 if using Airdyne)
30 Burpees
35 Kettlebell Swings, 53/35

Rest 2 minutes between rounds

All

None

Deadlift 1RM

All

CrossFit Team Series 15.6

For time:
30 deadlifts (185/135 lb.)
30-calorie row
30 overhead squats (95/65 lb.)

Scaled
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)

Compare to 10/10/2015

All

CrossFit Open 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

800m sandbag run + 1 minute of GHD Situps

All

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
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.

Compare to 2/5/2014 and 3/29/2013

All

None

Immediately after the WOD, 6 minutes to establish a 7RM Front Squat, from the floor

9AM CrossFit

Strength

5 sets, rest as needed
3 Deadlifts
2 Sled Push

All

None

3 rounds
400m run
16 box step overs, 53/35 KB over 24/20"
12 Chest to Bar Pullups

All

10 minute skill work: rope climbs
Advanced: AMRAP 3 of 1 Rope Climb + 10 Pushups

None

AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)

Rest 5 minutes

AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)

All

None

EMOM 6
1 set of unbroken toes to bar (score is lowest number completed during EMOM so pick a number that you can maintain)
Scale to:
Max time L-sit or Knee tuck hang

All

None

3 rounds for time of:
7 Power Snatch, 115/75
70 Double Unders

All

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

All

None

Power Clean 1RM

All

None

Every 90 seconds until failure
4 Power Cleans 135/95
4 Bar Facing Burpees

Add 1 Power Clean and 1 Burpee each round

Score is final round completed plus reps

All

CrossFit Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

10 minutes gymnastics weakness work
Pullups:
7x5 strict pullups

Muscle Ups:
3x7-10 Ring Rows with feet on box
3x5 Ring Dips (strict if possible)
5x5 Ring Hollow Swings

Double Unders:
Practice 5 singles + 1 DU attempt
or practice linking double unders

HSPU
7 sets of 3-5 HSPU (kipping or strict depending on whether strength or kipping is weakness)

All

None

Complete as many rounds and reps as possible in 8 minutes of:
12 Box jumps (M 24" box / F 20" box)
10 Push press (M 115 lb / F 75 lb)
8 Toes-to-bar
Immediately followed by 100 double unders for time

All

None

15 minutes to build to a heavy 3-position squat snatch (Ground, Hang below the knee, hang above the knee)

Compare to 11/12/2015 and 6/2/2015

All

None

2 rounds for time of:
Run 800m
20 Lateral Barbell Burpees
5 Hang Squat Snatch, 135/95

All

None

EMOM 8, alternating
A) Row 20/16 Calories (should be something you can do under 50 seconds, if over 50 seconds, reduce by 2 cal on the next round)
B) Max unbroken chest to bar or regular or strict banded pullups
Score is total pullups completed

All

None

For time:
30 Front Squats 155/105
15 HSPU
20 Front Squats
10 HSPU
10 Front Squats
5 HSPU

Advanced: 30/20/10 HSPU

All

None

5 rounds for time of:
25 Kettlebell Swings 53/35 (Advanced 70/53)
25 Pushups

4x8 Bulgarian split squats, each side (Advanced weighted by holding kettlebells)

All

None

Shoulder Press 1RM
Shoulder Press 3-3-3 @ 80%

All

None

5 rounds for time of:
Row 300m
30 Double Unders (Advanced 50)

All

None

Power Clean 3-3-3-3-3 @ 80%
Drop and reset after each rep

Compare to 1/5/2016

All

None

AMRAP 10
10 Hang Power Snatch, 95/65
20 Wall Balls

All

None

Back Squat 5 @ 60%
Back Squat 5 @ 70%
Back Squat 3-3-3 @ 80% plus 5-10# from 12/18/2015 (all 3 sets should be slightly heavier)

All

None

Row 1000m
30 Power Cleans 135/95
15 Muscle Ups (Scale to 30 Challenging Pullups)

All

Coe

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

If < 20 minutes for WOD, 1 mile recovery run
If > 20 minutes for WOD, 800m recovery run

All

None

Deadlift 10 @ 60%
Deadlift 5 @ 75%+
Deadlift 3-3-3 @ 80%+

Compare to 11/30/2015

All

None

Death by Burpee to 6" target

During minute 1, complete 1 burpee
During minute 2, complete 2 burpees
Continue adding one burpee per minute until you are unable to complete all the reps in the one-minute interval.

All

None

Power Clean 5x5 @ 75%

Compare to 12/28/2015

All

None

5 Rounds
1 Rope Climbs
10 Push Jerks 115/75
1 Rope Climb
200m run

All

Handstand Pushup Practice
Beginners: Practice Kicking up, reduced ROM strict and kipping
Intermediate: 6x20 second HS hold or 6x3 kipping HSPU at a challenging ROM
Advaned: 3 rounds
In 90 seconds, Row 20/15 Calories and max HSPU in remaining time. Rest 30 seconds between rounds.

None

3 Rounds
8 Squat Cleans 155/105
10 Box Jumps 24/20
12 Toes to Bar

All

None

5x3 Squat Snatch, 65-75%, drop and reset each rep
5x2 Snatch High Pull, 80-90%

All

None

Row 500m
40 Pushups
Row 500m
30 Toes to Bar
Row 500m
20 Hang Squat Snatch, 95/65
Row 500m

All

The Don

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

This is a very high volume WOD. Please consider scaling the reps back or performing as a partner WOD where you and a partner split the workload.