All

Run 400m
then
7-1
Empty Bar Push Press
Empty Bar Front Squat

None

Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5%

All

None

AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx

All

15 PVC Pass Through
then
2 rounds
3 Hip Snatch High Pull
3 Hip Squat Snatch
6 Box Jumps
then
2 rounds
3 Low Hang Snatch High Pull
3 Low Hang Squat Snatch
6 Box Jumps

None

Squat Snatch
6x3 @ 72.5-77.5%

More snatches, higher percentage. STICK TO IT.

All

None

AMRAP 12 Minutes
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders

AMRAP should be 12 minutes of consistent effort. Goal should be to pick a pace and stick to it until the end.

Beginner: 135/95; 60 Single Unders or 30 Singles Left + 30 Singles Right
Intermediate: 185/125; 20 Double Unders
Advanced: Rx

Competitor Extra

None

Bike 2k x 5
Rest :90

QuickFit

None

10 RFT
Ski 150/100m
15 Squats
3 D-Ball Cleans

All

None

3 rounds each with a partner
Partner 1: 200m Farmers Carry, 53s/35s (walk, don't run)
Partner 2: Max Distance Bike or Ski
Alternate for 3 rounds each

Score is total distance

All

Partner Glen

Partner "Glen"
With a partner, split the reps anyway and perform the runs together.

For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

CAP: 30 min

QuickFit: 60 Kettlebell Swings; 40 Ring Rows
Beginner: 95/65; 40 Rope Clamp Pullups; 1200m runs (2x600)
Intermediate: 115/80; Rope Climbs to 10' or 12'
Advanced: Rx

All

None

5 rounds
Run 200m
12 Kettlebell Swings
18 Steps Walking Lunge with Kettlebell

3x15 GHD Sit Ups

All

Alternating EMOM for 8:00
1: 10 Burpees to 6" Target
2: 10 Gymnastic Kips

None

Power Clean 4x1
Clean Pull 4x1
Clean Deadlift 4x1

All

None

AMRAP 4 Minutes x 3

24 Wallballs 20/14lbs
12 Toes to Bar
18 Wallballs
9 Toes to Bar
12 Wallballs
6 Toes to Bar
(If you finish start back at the top)
Rest 2:00
Reset each AMRAP

Pick a weight and toes to bar variation that allows you to maintain two sets or less on both wall balls and toes to bar.

Competitor Extra

None

3 Rounds
7 Squat Snatch 155/105lbs
75 Double Unders

All

15 PVC Pass Through
then
2 rounds
3 Hip Snatch High Pull
3 Hip Squat Snatch
6 Box Jumps
then
2 rounds
3 Low Hang Snatch High Pull
3 Low Hang Squat Snatch
6 Box Jumps

None

Squat Snatch
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

All

None

12 Round with a Partner, alternating full rounds
Row 250/200m
15 Push Ups

100% effort on every row!

All

3 Rounds
10 Right Arm Push Press w/ DB
100m Run
10 Left Arm Push Press w/ DB
100m Run

None

Push Press 4x4 @ 82.5%

All

None

Run 400m x 6
Rest :60

The goal is to perform each 400m at a high percentage of your fastest time (90-95% intensity) and then maintain that pace!

Competitor Extra

None

3 Rounds
20/12 Calories on Bike
20 Pull Ups
15/9 Calories on Bike
15 Pull Ups
10/6 Calories on Bike
10 Pull Ups
Rest 3:00

All

2:00 of Couch Stretch on each side
then
20 Empty Bar Thrusters
20 Box Jump Overs
10 Empty Bar Thrusters
10 Box Jump Overs

None

Back Squat
Speed Work
8x3 @ 60%

All

None

EMOM for 21 Minutes
15 KB Swings 53/35lbs
15 Box Jump Overs 24/20"
15 Sit Ups
Alternate Movements

Beginner: 12 KB Swings 35/26; 12 Box Jump Overs, 20/16"
Intermediate/Advanced: Rx
Competitor: 70/53; GHD Situps (do not do this unless you have performed 100 GHDSU before in a single session!)

QuickFit

None

5 rounds
Ski 12/9 Calories
36 Double Unders/60 Singles
12 Alternating Dumbbell Snatch

Rest 1:00

QuickFit

None

AMRAP 20
5 Strict Pull Ups or Ring Rows
10/7 Calorie Bike (push the intensity here!)
15 Sit Ups
:20 Plank Hold

All

3 Rounds
All w/ light weight
5 Deadlifts
5 Hang Power Cleans
5 Hang Squat Cleans
5 Split Jerks

None

Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep.

All

None

For Time
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65

Competitor Extra

None

Sprint 200m x 6
Rest 2:00

All

Christine

3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps

All

None

Power Snatch 4x1
Snatch Pull 4x1
Snatch Deadlift 4x1

All

None

4 Rounds
Row 250m/200m or Bike 500/400m
15 Kipping HSPU
Rest 2:00

All

AMRAP 3:00
40 Bar Facing Burpees
Max Double Unders

Stretch
Hip Mobility

None

Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
*Drop and reset each rep

then

7x1 @ 80-90%

All

None

AMRAP 15 Minutes
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs
10 Toes to Bar

Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20; 10 Gymnastics Crunches
Intermediate: 40/25; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx

Competitor Extra

None

Ski 750m x 4
Rest 2:00

QuickFit

None

4 Rounds
Row 24/18 Calories
12 Single Dumbbell Push Press/side
60m Farmers Carry (back of gym to fence and back)

Core
3x30 Bicycle Kicks
Rest as needed between sets

All

4 Rounds
Row 10 Calories
:20 HS Hold
5 OHS w/ empty bar

None

Push Press
4x4 @ 80%

Push Press percentage work, stay right at 80% for all 16 reps.

All

None

AMRAP 4 Minutes x 3
Rest 2:00

7 Overhead Squats 95/65lbs
21 Double Unders

Overhead squats should be unbroken every round.

Beginner: 55/35; 30 Single Unders or 15 singles on one leg followed by 15 singles on the other leg
Intermediate: 75/50;
Advanced: Rx

Competitor Extra

None

AMRAP 20 Minutes
Row 250/200m
12 Power Snatch 75/55lbs
1 Legless Rope Climb

QuickFit

None

Run 600m
30 Wall Balls
30 Russian Twists
60 Steps Lunge
30 Russian Twists
30 Wall Balls
Run 600m

Core
4x15 Hip Extensions

QuickFit

None

Every 4 minutes for 16 minutes
20/15 Calorie Ski
20 Kettlebell Swings
20 Sit Ups
10 Frog Kicks

All

AMRAP 6
Run 200m
10 DB Thrusters
10 Push Ups

None

Back Squat
Work up to a heavy single around 90%
then
5x3 @ 80%

The single should not be close to your 1RM. Quickly build to a heavy single and then focus on the percentage squats afterwards.

All

None

5 Rounds
6 Deadlifts 275/185lbs
Run 200m
4 Bar Muscle Ups
Run 200m

Both the deadlifts and muscle ups should be unbroken today. Pick a weight that allows you to do so. If you can only perform singles on bar muscle ups then perform 2 reps per round with minimal rest. There shouldn't be any standing around during this workout. Keep a steady pace throughout.

Beginner: 155/105; 4 Strict Chin Ups + 4 Perfect Push Ups
Intermediate: 225/155; 4 Unbroken Chest to Bar Pull Ups or 4 Unbroken Pull Ups
Advanced: Rx, unbroken

Competitor Extra

None

Sled Push
100' x 4
As heavy as possible to move continuously. Set up 100' on the sidewalk/street (block off with cones for safety)
Rest as needed

All

15 PVC Pass Through
then
2 rounds
3 Hip Snatch High Pull
3 Hip Squat Snatch
6 Box Jumps
then
2 rounds
3 Low Hang Snatch High Pull
3 Low Hang Squat Snatch
6 Box Jumps

None

Snatch
6x3 @ 70-75%
Snatch percentage work, STICK TO THE PERCENTAGE!

Drop and reset each rep

All

None

15 Back Squats 185/125lbs
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

Beginner: 105/75
Intermediate: 155/105
Advanced: Rx
Competitor: 225/155

Competitor Extra

None

Strict CTB Pull Ups
15x3
Rest as needed

All

None

600 Meter Run
6 Rounds The Chief (135/95)
400 Meter Run
4 Rounds The Chief (135/95)
200 Meter Run
2 Rounds The Chief (135/95)

The Chief: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Beginner: 95/55; Push Ups to Box
Intermediate: 115/75
Advanced: Rx

All

None

As a team of 3:
Bike 10k/8k
Partner 1: Bike
Partner 2: 200m Run with sandbag
Partner 3: Rest (Advanced Option: Hold Plank on rings, can only bike while partner is in the plank)

All

None

Rowing Annie
25-20-15-10-5 Calorie Row
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups

Compare to 5/5/2017

All

4 Rounds
:30 Goblet Squat Hold
:30 Max Reps Air Squat
:30 Rest

None

Front Squat 1RM

All

None

For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16" Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx

Treat this WOD like an Open WOD. Every rep counts. Can you finish the 90 reps in the time cap?

Competitor Extra

None

40 Minute Run

Run out 20 minutes, Run back 20 minutes

Two part test:
Total distance covered
and
How close you get to the start point at the end

QuickFit

None

For time
Ski 800/650m
20 Sandbag Burpee + Throw sandbag over box + Box Step Over/Jump Over
Ski 600/500m
15 Sandbag Burpee + Throw sandbag over box + Box Step Over/Jump Over
Ski 400/350m
10 Sandbag Burpee + Throw sandbag over box + Box Step Over/Jump Over
Ski 200/150m
5 Sandbag Burpee + Throw sandbag over box + Box Step Over/Jump Over

All

2 rounds
10 band pull aparts (standing on band)
Row 300m

None

Clean and Jerk 1RM

All

None

3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx

Competitor Extra

None

AMRAP 3 Minutes x 4
20 Wallballs 20/14lbs
15 Toes to Bar
Max Rep DB Snatch in remaining time (50/35)
Rest :60
Score is total DB Snatch

All

2 rounds
10 band pull aparts (standing on band)
10 Wall Balls

None

Push Press 1RM

All

None

Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder

Increase Pull Up reps by 3 each interval

The goal is to complete at least four full rounds. Scale appropriately.

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: C2B

Competitor Extra

None

In a 10 minute window
Complete 3 sets of HSPU for max total reps

QuickFit

None

5 rounds for time of:
12x10m shuttle sprint
2x10m farmers carry
12 Russian KB Swings
Rest :30

3 rounds of
10 GHD Sit Ups
:20 side plank/side

All

2 rounds
Hip Circle Glute Activation
10 Barbell Good Mornings or 10 Hip Extensions
then
5 Rounds
6 Squat Jumps
2 Burpees

None

Back Squat 3RM

All

None

For Time
21 Calorie Row
9/6 Muscle Ups
15 Calorie Row
7/5 Muscle Ups
9 Calories Row
5/4 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx

Competitor Extra

None

AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/70lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.

QuickFit

None

3 rounds for time of:
Run 200m
Row 250m
10 Dumbbell Burpees (Push up + Burpee + Deadlift) (Advanced include Clean + Shoulder to Overhead)

All

15 PVC Pass Through
then
2 rounds
3 Hip Snatch High Pull
3 Hip Squat Snatch
6 Box Jumps
then
2 rounds
3 Low Hang Snatch High Pull
3 Low Hang Squat Snatch
6 Box Jumps

None

Squat Snatch 1RM

All

None

5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx

All

None

3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC

All

3 Rounds:
10 Push Ups
5 Strict Pull Ups
Run 200m

None

Bench Press 5RM

All

4 Rounds
Steady Through
5 Clean Pull Under 95/65lbs
10 Box Jumps

None

EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk
165/115lbs
Add 10/5lbs each minute
(Both movements in same minute)

Compare to 8/15/2017

QuickFit

None

6 rounds for time of:
Run 200m with med ball
12 Med Ball Box Step Ups
12 Med Ball Sit Ups

All

4 Steady Rounds
10 KB Taters 53/35lbs
Run 100m

None

Deadlift 3RM

Compare to 8/18/2017

All

Amanda

9-7-5
Muscle Ups
Squat Snatch 135/95lbs
Time Cap 8:00

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx

Compare to 8/8/2017

Competitor Extra

None

Misfit Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row

Compare to 8/18/2017

All

3 Rounds
15 Kettlebell Swings
5 Snatch Balance

None

2016 Regionals
Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/105lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

All

None

Run 1mi

Compare to 8/16/2017

QuickFit

None

3 rounds
Bike 21/15 Cal
15 Burpees
21 Kettlebell Swings
15 V-Ups
Rest 1:00 between rounds

All

CrossFit Open 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

QuickFit

None

4 rounds
400m Ski
30 Squats
2 Sled Push (there and back on driveway)

All

2 Steady Rounds
10 Push Ups
5 Strict Pull Ups
Run 200m

None

Shoulder Press 1RM

Compare to 8/7/2017

All

None

AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx

Compare to 8/15/2017

Competitor Extra

None

100 Bar Facing Burpees

Compare to 8/11/2017

All

CrossFit Open 16.3

AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups

Beginner: 45/35 hang from below the knee; 3 Strict Chin Ups or Banded Chin Ups
Intermediate: 65/45; 3-5 Chest to Bar Pullups
Advanced: Rx

All

Thoracic Spine Mobility
Couch Stretch

then

3 Rounds
:30 on/ :30 off
Empty Bar OHS Hold

None

3 Attempts at Max Rep Overhead Squat at Bodyweight
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx

Compare to 8/17/2017

All

Elizabeth

21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 95/55; Bench Dips or 15-10-5 Banded Bar Dips
Intermediate: 115/75; 15-10-5 Ring Dips or Banded Dips
Advanced: Rx

Compare to 8/18/2017

Competitor Extra

None

For Time
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb

Compare to 8/10/2017

QuickFit

None

50-40-30-20-10
Single Unders (all on one leg then the other)
25-20-15-10-5
Kettlebell Swings
50-40-30-20-10
Flutter Kicks

All

Run 400m
then
12-8-4
Empty Bar Thrusters
Hollow Swings

None

Back Squat 1RM

All

None

4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time

Competitor Extra

None

Row 2k

All

None

30-24-18 Dumbbell Snatch 50/35
15-12-9 Bar Muscle Up

Beginner: 35/20; Burpee Jumping Pull Up
Intermediate: 40/25; Burpee Chest to Bar Pull Up or scale Bar MU reps to 9-6-3
Advanced: Rx

All

None

5x10 Dumbbell Bench Press