All

Shoulder Press 3RM

Shoulder Press 3RM

All

None

As many rounds as possible in 12 minutes of:
15 pullups
15 ring pushups
15 box jumps (M 24"/F 20")

All

5 rounds of:
5 KB Swings
5 pushups
5 squats

Then practice Handstand holds

None

For time:
20 burpees
20 Front Squats (M 135/F 95)
20 Shoulder To Overhead (M 135/F 95)
500m row
10 Shoulder to Overhead
10 Front Squats
10 burpees

All

None

5 rounds of:
21 Thrusters (45/35)
21 double unders

All

Barraza

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups

All

None

15 minute AMRAP
Run 400m
20 KB Swings (53/36)
20 Wall Balls (20/14)

3 sets of of max reps unbroken toes to bar with 60s rest between sets

All

Ring Muscle Up practice

None

3 rounds of:
10 Push Jerks (M 155/F 105)
20 pistols

All

None

For time:
45 double unders
45 Squat Cleans (M 135/F 95)
45 Ring Dips
45 double unders

All

Hang Squat Snatch 2RM

Hang Squat Snatch 2-2-2-2-2-2-2

All

None

5 rounds for time of:
5 Power Snatch (M 115/F 85)
20m burpee broad jumps

All

None

8 minute AMRAP:
8 Front Squats (M 135/F 95)
8 C2B Pullups
8 Burpees

All

Skill: Pistols
Advanced: 30 DU, 30 Pistols, 30 DU for time

None

1 mile run
21 Kettlebell Swings (53/36)
21 Goblet Squats w/ KB
800m run
15 KBS
15 GS
400m run
9 KBS
9 GS

All

Back Squat 8RM

Back Squat 8-8-8

All

None

Row 500m
21 Push Press (M 115/F 85)
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press

All

None

3 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row

All

None

6 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row

All

None

9 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row

All

Technique Work:
Power Cleans and Ring Muscle Ups

None

15 minute AMRAP:
200m run
4 Ring Muscle Ups - Scale to 8 Ring Rows + 8 Dips
2 Power Cleans (M 185/F 125)

All

800m run
Dynamic drills and stretches

Cindy

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

All

None

For time:
400m run w/ wall ball (M 20/F 14)
30 Wall balls
30 Ring rows w/ feet elevated on wall ball
400m run w/ wall ball
20 Wall balls
20 Ring rows
400m run w/ wall ball
10 wall ball
10 Ring rows

All

Kyle

4 rounds for Kyle's 4 tours in Afghanistan
38 Double Unders for his life of 38 years
2 Rope climbs for his 2 silver stars
5 Deadlifts 275/185 for his 5 bronze stars
40 Wall Ball shots 20/16 (Total reps of 160 for his 160 confirmed kills)
1.19 mile run for his longest kill shot of 2,100 yards

All

Skill: Rope Climbs
Advanced: 3 minute AMRAP max rope climbs

None

For time:
500m row
50 double unders
50 situps
300m row
30 double unders
30 situps
100m row
10 double unders
10 situps

All

None

For time:
30 burpees (Open standard)
50 double unders
10 turkish getups (53/36) - left hand
30 KB Swings
10 turkish getups (53/36) - right hand
50 double unders
30 burpees (Open standard)

All

None

Snatch Balance 1-1-1-1-1

All

None

3 rounds:
10 burpee box jump overs (M 24"/F 20")
15 toes to bar
20m Overhead Walking Lunge (M 45#/F 25#)

All

Overhead Squat 3RM

Overhead Squat 3-3-3-3-3

All

None

5 sets of 3-position clean + 1 push jerk (Squat Clean + Hang Squat Clean from below knee + Hang Squat Clean from above knee + Push Jerk)

All

None

3 rounds for time of:
20 10 meter shuttle runs
21 Kettlebell Swings (M 53#/F 36#)
12 Pullups

All

Gymnastics Skill:
Front Lever and Lower from inverted hang

None

2 rounds for time of:
15 Squat Cleans (135/95)
400m run
15 handstand pushups
400m run

All

Hope for Kenya

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

All

None

20 calorie Row
12 Push Press (135/95)
20 steps walking lunge
40 calorie row
9 push press
40 steps walking lunge
60 calorie row
6 push press
60 steps walking lunge

Endurance

None

As many rounds as possible in 20 minutes of:
250m row
200m run
20 pushups

All

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

All

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

All

None

25-20-15-10-5 reps of:
Push Prss (95/65)
Double Unders

Begin with and perform 3 burpees every minute

All

3 x max handstand hold (facing wall with only nose and toes touching)
60s rest between attempts

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep

All

None

12 min AMRAP:
4 Shoulder (strict) press (75/55)
8 Sumo deadlift high pulls
12 Front Squats

Row 1km for time

All

None

5 rounds for time of:
30 squats
20 double unders
10 ring pushups

All

None

Front Squat 3-3-3-3-3
with 2 second pause at the bottom