All

None

Ring Muscle Up Pulling
Beginner: EMOM 6 - 4-8 Ring Rows or Hinge Rows
Intermediate: 5 rounds of 5 ring pullups with hold at the top
Advanced: 5 rounds of 3 sets of 2 ring pull-ups with hold at the top + 1 ring muscle up

All

None

2 rounds for time (20 minute cap)
30 Deadlifts, 225/155
30 Wall Balls
30 Calorie Row
30 Handstand Push Ups

All

None

4 rounds for reps
Bike 20/14 Cal (Scale to 15/10 Cal)
Max double unders in remaining time
Rest 2:00

All

None

12-9-6-3
Shoulder to Overhead 185/125
8-6-4-2
Bar Muscle Ups

10 Candlesticks
3 minute frog stretch
10 Candlesticks

QuickFit

None

4 Rounds
Run 200m
60 Single Unders/40 Double Unders
15 Kettlebell Swings (overhead)
15 Wall Balls
Rest 1:00

Endurance

None

5 Rounds
3 minutes of hill sprints
3 minutes (repeat until 3 minutes are up)
20 bicycles (each side)
20 mountain climbers (each side)
20 planks (jump legs out and in, keeping core firm)

goal is to keep rest time at a minimum while alternating between hill sprints and core workout

score will be total number of hill reps

All

Zembiec

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

All

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Build to a heavy standing rope sled pull
Practice pistols during rest breaks
Advanced: 3 sets of 1:00 max reps alternating pistols during rest breaks

QuickFit

None

EMOM 16
Even: Bike 10/7 Cal (Advanced 12/8)
Odd: 5 Burpee Slam Balls (advanced 7)

All

None

12 minutes to build to a heavy power clean + push/power jerk

All

None

Bike 20/15 Cal
20 Clean and Jerks, 165/110
Bike 20/15 Cal

5 sets
2 strict HSPU + 4 Kipping HSPU (advanced add deficit)
Compare to 1/2/2017

All

Run 1200m

CrossFit Open 15.3

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

2 minute seated forward fold
20 GHD Situps (advanced with med ball)
2 minute seated straddle

Scale MU to 7 Strict Ring Dips/Push Ups with controlled ring turn-out

QuickFit

None

3 rounds
Ski 500m/400m
21 Kettlebell Swings
21 Box Jumps

All

None

Snatch Balance (from the rack)
12 minutes to build to a heavy rep or practice the lift

All

None

30-24-18 Overhead Squats 95/65
15-12-9 Bar Facing Burpees

QuickFit

None

Row 1000m/800m
30 Med Ball Situps
30 Steps Walking Lunge with med ball overhead
Row 750m/600m
20 Med Ball Situps
20 Steps Walking Lunge with med ball overhead
Row 500m/400m
10 Med Ball Situps
10 Steps Walking Lunge with med ball overhead
Row 250m/200m

All

None

4 sets
Run 200m
4 Deadlift + 3 Power Cleans + 2 Front Squats
Rest :90

Compare to 1/10/2017. Continue working on hook grip and perform as an unbroken complex

All

None

4 rounds for time of:
18-12-9-6 Toes to Bar
18 Wall Balls

2 minute twisted lizard
15 Hip Extensions
2 minute twisted lizard (other side)
15 Hip Extensions

All

None

AMRAP 14
9 Handstand Push Ups
12 Deadlifts 185/125
15 Box Jumps 24"/20"

QuickFit

None

AMRAP 14
Bike 12/9 Cal
12 Kettlebell Sumo Deadlift High Pull
15 Box Jumps

All

None

Back Squat 5x5

All

None

AMRAP 10
15 Bar Facing Burpees
10 Power Snatch 95/65
5 Bar Muscle Ups

QuickFit

None

3 minute Ski/Row for distance
Rest 1:00
5 rounds
10 Wall Balls (advanced 15)
15 Russian KB Swings
Rest 1:00
3 minute Ski/Row for distance

All

None

EMOM 10
1 Squat Clean (60-80% 1RM on 1/4/2017)
4-8 Toes to Bar

All

None

3 rounds for total reps
AMRAP 3
Row 500/400m
Max reps double unders in remaining time
Rest 3:00

All

50 Burpees to 6" Target
Compare to 12/5/2017. The goal is to work on pacing. Scale to 30.

None

For time
Bike 40/25 Cal
4 Rope Climbs
Rest 4:00
Bike 30/20 Cal
3 Rope Climbs
Rest 2:00
Bike 20/15 Cal
2 Rope Climbs

5 sets
6-10 Ring Rows or Hinge Rows
Compare to 12/10/2017

QuickFit

None

15-12-9-6-3
Goblet Squats
30 Double Unders/50 Single Unders after each round

Tabata Flutter Kicks (8 rounds for :20 on/:10 off)

All

None

Conditioning/Strength
Ski 250m/200m
10 Deadlifts (Touch and go)
Suggest using 60-70% of 3RM established on 12/30/2016
Rest 2-3 minutes between rounds

All

None

7 rounds for time of
9 Pullups (Advanced C2B)
7 Push Press 115/75

Mobility
3 minute seated straddle

QuickFit

None

AMRAP 12 Minutes
Run 200m
8 Ring Rows (Advanced: Strict Chin Ups)
8 Burpees

2 rounds
12 Side planks
12 Situps
12 Side planks (other side)
6 V-Ups

All

None

5 rounds
Run 200m
6-10 Ring Dips (Advanced 3-6 Ring Muscle Ups in one set or 1-2 single muscle ups)
Rest :60

All

None

3 rounds for time of:
60 Double Unders
30 Wall Balls (scale to 20)
15 Hang Power Cleans 135/95 (Advanced 155/105)

All

None

3 rounds
AMRAP 2 minutes
Bike 1000m/800m
Max reps Toes to Bar in remaining time
Rest 2:00

Score is total toes to bar

All

None

4 rounds for time
Run 400m
12 Sumo Deadlift High Pulls 95/65
12 Box Jumps

Beginner: 6 Wall Walks
Intermediate: 10 Wall Walks
Advanced: 10 Wall Walks with 5-sec nose and toes hold

QuickFit

None

Every 3 minutes for 5 rounds
15/12 Cal Row
20 Jumping Lunges
10 Hand Release Push Ups

All

CrossFit Open 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

All

None

Bench Press 20RM

QuickFit

None

AMRAP 10 Minutes
10x10m shuttle runs
10/7 Cal Bike
10 Burpees
Rest 2:00
20-15-10 reps of
Sit Ups
Plank Knee to opposite elbow

All

None

4 rounds
Ski 15/12 Cal
10 Push Jerks
Rest 2:00 or more based on class size

All

None

AMRAP 10
15 Wall Balls
3 Unbroken Deadlifts (athlete's choice of weight)
5 Strict Ring Dips with ring turn out at the top (scale to ring push up with ring turn-out or :15 ring push up plank hold)

All

Skill: Hook grip with cleans

None

Conditioning/Strength
4 sets
Sprint 200m
7 Deadlifts + 5 Hang Power Cleans + 3 Front Squats (unbroken complex using the hook grip)
Rest :90
Similar to Monday, focus on performing the power cleans to proper jump and landing positions.

All

None

5 RFT (cap 10 minutes)
12 Burpees
35 Double Unders
Advanced (15 Burpees + 50 DU)

5 sets of 5-8 reps
Beginner: Ring Rows
Intermediate+: Hinge Rows
Rest as needed between sets

All

None

4 Sets
12 Bar Facing Burpees
12 Unbroken Hang Power Snatch (pick a weight where you can keep the hook grip)
Rest :90

All

None

3 rounds (20 min cap)
Row 30/21 Cal
30 Situps
20 Handstand Push Ups (scale appropriately with the cap in mind)
20 Kettlebell Swings (53/35)

QuickFit

None

3 rounds
AMRAP 5 minutes
Ski 500/400m
21 Box Jumps
15 Hip Extensions or Banded Good Mornings
Max jump ropes in remaining time
Rest 1:00

All

Warm Up
3 rounds
3 Wall Walks (beginners scale to 2)
5 Banded Good Mornings
7 Kettlebell Swings

None

AMRAP 15
Bike 20/14 Cal
15 Thrusters, 95/65
10 Pullups
2 Sled Push

QuickFit
AMRAP 15
Bike or Row 10/7 Cal
10 Goblet Squats
10 Med Ball Situps
:20 Ring Push Up Plank Hold (scale back to regular plank hold)

All

None

From CrossFit Linchpin

For Time
5 Rounds of Cindy (5 Pullups, 10 Push Ups, 15 Squats)
3 Rounds of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks, 155/105)
1 Mile Run

Core Accessory
2 rounds, not for time
15 GHD Situps
1:00 Side Plank
10 Glute Ham Raise
1:00 Sie Plank - other side

QuickFit

None

3 rounds
Ski 400m/300m
20 Wall Balls
15 Kettlebell Swings
10 Steps Walking Lunge with Kettlebell
Rest 1:00

All

50 Burpees to 6" Target. Goal is to work on pacing to where you move consistently but don't burn out. Beginners 30 Burpees.

None

5 rounds for total time
12 L-Arm Kettlebell Snatch, 53/35
12 R-Arm Kettlebell Snatch, 53/35
3 Rope Climbs
250m Row
Rest 3 minutes

Ski 500m

All

None

Clean and Jerk
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 attempts at a heavy single over 90%

All

None

AMRAP 7
2 Back Squats, 155/105 (from the floor) - advanced 185/125
2 Toes to Bar
4 Back Squats
4 Toes to Bar
6/6, 8/8, 10/10, etc

QuickFit

None

12 MINUTE EMOM

Odd Minute: 15 Box Jumps
Even Minute: Max Reps of Ring Rows

Rest 2 Minutes

2 Minute Amrap
From the High Plank position:
2 Shoulder Taps
2 Knees to Forearms
1 Push up

All

None

Squat Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 Attempts at a heavy rep over 90%

All

None

For time
150 Double Unders
75 Kettlebell Swings 53/35
50 Double Unders
25 Box Jump Overs 24/20"
10 Slam Ball Cleans, 100/70

All

None

Partner WOD
3 rounds for time
Partner 1 runs 400m while Partner 2 Bikes 1000m/800m
Partner 2 runs 400m while Partner 1 Bikes 1000m/800m
24 Deadlifts 185/125 (split any way between two partners, one works while one rests)
30 GHD Situps (split any way between two partners, one works while one rests)
36 Burpees (split any way between two partners, one works while one rests)

After WOD Skill
7 sets of 4 HSPU (1st rep is strict followed by 3 kipping, advanced should perform at a deficit)

QuickFit

None

3 rounds for time of:
Run 200m
Row 250m/200m
12 Sumo Deadlift High Pulls
12 V-Ups
12 Burpees

All

Hildy

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you've got a 20-lb. vest or body armor, wear it.