All

CrossFit Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

All

Hang Power Snatch technique work

None

With a partner, 2 rounds for total reps of:
Partner 1 runs 400m, partner 2 KB Swings (53/36)
Partner 2 runs 400m, partner 1 KB Swings (53/36)
Partner 1 rows 500m, partner 2 Hand Release Pushups
Partner 2 rows 500m, partner 1 Hand Release Pushups

All

None

3 rounds for time of:
21 Jumping Lunges
15 HSPU
9 Hang Power Cleans (155/105)

All

None

800m run with sandbag (50/30#)

All

8 min EMOM
Up to 35 Double Unders and then 5 OHS, 45/35# with 2-sec pause at bottom
Pick an amount of DU that can be completed within 25 seconds or practice DU for 25 sec

None

50 Bar Facing Burpees
40 Wall Balls (20/14)
30 Box Jumps (24/20") hip open with control on top
20 Toes to bar
10 Squat Clean Thrusters (135/95)

All

None

3 sets of 5 Front Squats + 5 Push Press

All

None

15 Situps
2x10m runs (one there and back shuttle)
15 situps
4x10m runs
all the way to...
15 situps
18x10m runs
15 situps
20x10m runs

Weightlifting

10min Skill AMRAP
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerks

None

Split Jerk 1-1-1-1-1

All

Weightlifting

Every 20 seconds for 7 minutes:
1 Back Squat
Attempt to hold bar on back for entire 7 minutes

All

Skill: Kipping Pullups
Beg: Also perform 3 sets of Max effort strict pullups (banded if necessary)
Advaned: 3 sets max effort unbroken C2B pullups, rest 90s between sets

None

3 RFT
Run 400m
12 Clean and Jerks, 155/105

All

None

5 sets
2 Hang Squat Cleans + 1 Jerk

All

None

30 Burpees to 6" target
30 HSPU
30 Thrusters, 95/65

All

None

3 RFT
21 Sandbag ground to shoulder (alternating sides) - 50/30
7 Muscle Ups (Scale to 14 Ring Rows + 14 Dips, perform ring rows with feet elevated onto box at ring level if possible)
27 anchored, weighted situps (place sandbag on feet and hold 25/15# plate to chest)

All

None

Back Squat 3-3-3-3-3
Climbing

All

10 minute EMOM
Odd: Row 250m (Male) or Row 180m (Female) - should be hard effort
Even: Ring dips - pick a number and try to stick to it with full ROM (Advanced: Strict ring dips)

None

80 Squats
60 KB Swings (53/36)
40 Steps Walking Lunge with KB
20 Single KB Clean and Jerks (all 10 with one arm, then all 10 with the other) - KB does not need to touch the ground, it should be swung into the next clean

All

Kipping Toes to bar
Advanced: Airdyne 45 sec, 15 sec transition, 60 sec T2B - Score is Cal + T2B

None

10m AMRAP
5 Squat Snatch (115/75)
15 Box Jumps, 24/20" - Open Standards, hips open on top of box with control
30 Double Unders

Weightlifting

None

Deadlift 3-3-3-3-3

Endurance

None

5 RFT
15 steps walking lunge w/ a sandbag
15 sandman makers

Every 5 minutes, run 400m

Open Gym WOD

3x8 Dual KB Thrusters

None

Run 200m
1 Rope Climb
15 Power Cleans (135/95)
Run 200m
1 Rope Climb
15 Front Squats (135/95)
Run 200m
1 Rope Climb
15 Shoulder to Overhead (135/95)
Run 200m
1 Rope Climb
15 Lateral Bar Burpees
Run 200m

All

None

15m AMRAP
10 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
20 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
30 WB, etc - increase by 10 WB each round, burpees and pullups stay the same

All

None

4 sets of 3 Strict Shoulder Press + 5 Push Press

Compare to 1/9/2014

All

None

Overhead Squat 3-3-3-3-3

All

None

15-12-9-12-15 reps of:
KB Swings (70/53)
Push Press (115/75)
Calorie Row

All

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Rope Climbs

All

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Practice L Sit Holds
3 Sets Max Rep strict Ring Dips (or practice ring dips)

All

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

20 Tire Flip Jump Throughs

Weightlifting

5 sets of
5 Clean Grip Deadlifts
5 Clean Shrugs
5 Clean High Pulls
5 Hang Power Cleans
5 Front Squats

Then
3x5 Clean Pull Unders on rack

None

Front Squat 5-5
Front Squat 3-3-3-3

Endurance

None

3 Rounds for time of:
Row 300m
20 Burpees
20 Steps Walking Lunge
Run 800m

All

Partner WOD

3 rounds for time, with a partner:
Row 500m, switching every 250m
40 Squats (split however)
30 partner med ball situps
20 Kettlebell Swings
10 Burpee Box Jumps

Endurance

200m run
2 x:
5 inch worms
10 good mornings
15 push ups
then
500m row

None

3 RFT:
300m row
20 burpees
20 steps walking lunge
800m run

All

None

Back Squat 5 reps
Back Squat 3-3 reps
Back Squat 2-2-2 reps

All

None

8m AMRAP
3 Power Snatch (135/95)
20 Double Unders

All

None

Row 1000m

All

None

12-9-6-3
Deadlift (275/185)
Burpee box jump overs (24/20)

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.

5 minutes practice kipping pullup technique (Advanced perform 1 set max unbroken bar muscle ups)
3x10 Back Extensions (advanced with weight held to chest)

All

Power Clean practice and warmup

Vintage

14m AMRAP
2 Power Cleans (205/135)
4 Strict HSPU
20 Squats
13 Burpees

All

None

15 Back Squats (185/115)
Run 800m
15 GHD Situps
50 Pushups
Run 800m
50 Shoulder to overhead (45/35)

Pistol Practice

Weightlifting

10 minute AMRAP Skill work
3 Snatch grip deadlift
3 Snatch pull shrug
3 Snatch pull shrug + high pull

None

Hang Power Snatch 2RM
Bench Press 5-5-5
Bench Press 3-3-3

Endurance

None

15 min AMRAP
stair climb
1 burpee
run to foot of stairs
stair climb
2 burpees
run to foot of stairs
stair climb
3 burpees....
Score is total number of burpees