QuickFit

None

4 Rounds for total time
Run 200m
15 American Kettlebell Swings
15 Goblet Squats
Ski 200m
*Rest 60s

All

Run 800m

All w/ an empty bar
7 Muscle Cleans
7 Push Press
Rest :30
7 Hang Power Cleans
7 Push Jerk
Rest :30
7 Hang Squat Cleans
7 Split Jerks

None

Pause Power Position (aka Hip Position) Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
NO FAILS

Advanced: Jerk the final rep of each set

All

None

Teams of 3, Rotating every 25/20 Cals
Five Rounds each Bike 25/20 Cals

Beginner: 18/12 Cals

Target is <:90 per round

Competitor Extra

None

Handstand Walk
25'x8
As fast as possible
Rest as needed

All

Warmup
30 Bar Facing Burpees

Stretching
Wrist mobility

None

Strict Press
2x10

then

2 Rep every 2:00
AHAP for 12:00

All

None

AMRAP 20 Minutes
Run 400m
20 Wallballs 20/14lbs
10 HSPU

Beginner: 15 Wall Balls 14 to 10/10 to 9; 2 Wall Walks or 6 HSPU with reduced ROM
Intermediate: Reduce HSPU ROM and reps to allow 3 sets or less per round
Advanced: Rx

Competitor Extra

None

Back Rack Walking Lunge Steps
50' x 6 Heavy (Or 16 steps)
Rest as needed

QuickFit

None

Complete 1 round every 3 minutes for 15 minutes
30 Double Unders/50 Singles
18/12 Cal Bike
30 Double Unders/50 Singles
9 V-Ups

All

Warmup
5-10-15-20-25-20-15-10-5
DUs
AKA mini flight simulator
or 2-4-6-8-10-8-6-4-2
or 20 rounds of 10 singles + 1 DU attempt

Stretch
Hamstring mash w/ lax ball

None

Deadlift
4x2

As heavy as possible with total control back to the floor

All

None

4 Rounds
12 Deadlifts 185/135lbs
40 Air Squats
75 Double Unders

Beginner: 115/75; 30 squats; 90 singles
Intermediate: 155/105; 45 double unders
Advanced: Rx

Target time <12 min

Competitor Extra

None

Waiter Walks
100m x 6
(3 each arm)
Rest as needed

QuickFit

None

2 minute Ski (Cal)
2 minute Max Wall Balls
2 minutes rest

:90 Ski (Cal)
:90 Max Wall Balls
:90 rest

:60 Ski (Cal)
:60 Max Wall Balls
:60 rest

5 minutes
:30 hollow/tuck hold, :30 rest

All

AMRAP 5:00
12 KB Swings (Light)
9 PVC/Empty Bar OHS
6 Strict Pull Ups/Ring Rows

Stretch
2:00 of Couch Stretch each side

None

Back Squat
5x5 @72.5%

All

None

AMRAP 15 Minutes
Run 300m
15 Overhead Squats 75/55lbs

Beginner: 10 reps at 45/35
Intermediate: 10 reps at 75/55
Advanced: Rx (goal is unbroken)

Lighter "Nancy" AMRAP. OHS should be UB every time.

Competitor Extra

None

Bike 2/1.5k x 8
Rest :60

Score is total time including rest

All

None

2x7 @ 75-80% 5RM
2x5 @ 85-90% 5RM
2x3 @ 95-100% 5RM

All

None

With a partner
10 rounds for time of:
Row 20/15 Cal
1 Round Dumbbell DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks) - 50s/35s

Partner 1 performs the row while partner 2 performs Dumbbell DT. Switch once both partner are done and alternate movements. Each person will row 5 times and perform 5 total rounds of Dumbbell DT.

All

None

AMRAP 15
48 Double Unders
12/9 Calorie Bike
12 Barbell Hang Squat Cleans (95/65) or Dumbbell Hang Squat Cleans (50/35) - athlete's choice

Beginner/QuickFit: 75 Single Unders; 10/7 Calorie Bike; 12 KB Goblet Squats
Intermediate: 20-30 Double Unders; 75/55 or 35s/20s
Advanced: Rx

QuickFit

None

3 rounds
Run 400m
21 Dumbbell Box Step Ups 20s to 24"/10s to 20"
12 Burpees

All

2 Rounds
10 R Arm KB Snatch
10 Calorie Row
10 L Arm KB Snatch
10 Calorie Row

Stretching
T-Spine Mobility

None

Back Squat
4x4 @ 80%

All

None

For Time
40 Sit Ups
15 Power Snatch 95/65lbs
30 Sit Ups
15 Power Snatch
20 Sit Ups
15 Power Snatch
10 Sit Ups
15 Power Snatch

Beginner: 12 reps at 65/45
Intermediate: 75/55
Advanced: Rx

Competitor Extra

None

Row 150/120 Calories
:20 Sprint
:40 Slow

All

None

Pause Power Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

QuickFit

None

AMRAP 15
Row 100m*
10 V-Ups
20 Steps Walking Lunge

*Increase by 100m each round

All

15-10-5
Goblet Squats
Ring Push Ups

Include in stretches:
KB Ankle Mobility

None

Strict Press
2x10 @ 50-60% 1RM

then

1 Rep every :90
As heavy as possible for 12:00

All

None

8 Rounds
4 Front Squats 185/115lbs
8 Bar Facing Burpees

Beginner: 115/75 from rack; Paralette for burpees
Intermediate: 155/105
Advanced: Rx

Competitor Extra

None

Run 1mi x 2
Rest 5:00

All

15 KB RDLs, go slow and loosen up the hamstrings!
Row 250m
15 Empty Bar Thrusters
Row 250m

None

Deadlift
3x3
As heavy as possible with total control back to the floor

All

None

AMRAP 10 Minutes
9 Toes to Bar
6 DB Thrusters 50/35lbs
3 Muscle Ups

Beginner: 9 Hanging Knee Raises; 20/10#; 3 Ring Rows + 3 Push Ups
Intermediate: 3-5 T2B; 35/20#; 3 Banded Ring Transitions or Strict Ring Dips
Advanced: Rx
Competitor: Unbroken

QuickFit

None

AMRAP 10
10/7 Cal Bike
10 American Kettlebell Swings
:20 Plank Hold

Rest 2:00

3 rounds
10 GHD Sit Ups
:30 Wall Sit

QuickFit

None

16 MINUTE EMOM
1st Minute - 15 Box Jumps
2nd Minute - 15 Plate Ground to Overhead
3rd Minute - 45s Overhead Plate Hold
4th Minute - 10 Burpees

All

2 rounds
Hip Circle Glute Activation
8 Jump Squats
8 Gymnastic Kips
8 DB Push Press w/ light dumbbells

None

Back Squat
5x5 @70%

All

None

Every 3 Minutes for 15 Minutes
10 Chest to Bar
10 Box Jump Overs 24/20"
10 Clean and Jerk

Beginner: 8 reps of each - banded pullups; 20"/16"; 95/65
Intermediate: chin over bar pullups; 115/75;
Advanced: 135/95
Competitor: 155/105

Competitor Extra

None

Row 500/400m x 8
Rest :60

Record total rowing time

All

None

With a partner, for total time
2 rounds each
60 heavy jump rope
30 Wall Balls
then
2 rounds each
20/15 Cal Bike
50' DB Lunges, 50s/35s

All

None

AMRAP 20
Row 500/400m
40m Farmers Carry
Ski 200/150m
40m Farmers Carry

All

Front Rack Opening

then

20 DB Snatch
20 Sit Ups
10 Burpees

None

Deadlift 3RM

All

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

Time Cap 10 Min

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

Competitor Extra

None

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

All

Thoracic Spine Mobility
Couch Stretch

then

:10 On/:10 Off
:20 On/:20 Off
:30 On/:30 Off
Empty Bar OHS Hold

None

3 Attempts at Max Rep Bodyweight Overhead Squat
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

All

None

For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6" Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups - no snaking push ups!
Intermediate: 100 DU; 50 Push Ups - no snaking push ups!
Advanced: Rx

Competitor Extra

None

AMRAP 7 Minutes
15 Chest to Bar
(in Sets of 5)
Run 100m
(50m out and back)

QuickFit

None

25-20-15-10-5 Calorie Row
25-20-15-10-5 Single Leg V-Ups
50-40-30-20-10 Flutter Kicks

Rest 2:00
50 Wall Balls

All

Shoulder Mobility and Activation

then

4 Steady Rounds
10 KB Taters
Run 100m

None

Power Clean 1RM

All

Diane

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

Competitor Extra

None

Run 1 Mile

QuickFit

None

120 Single Unders
40 Kettlebell Swings
*Rest 1 Minute

120 Single Unders
40 Air Squats
* Rest 1 Minute

120 Single Unders
40 Sit Ups
*Rest 1 Minute

120 Single Unders
40 Steps Walking Lunge with Kettlebell

All

4 Rounds
5 Clean Pull Unders 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)

Beginner: 4 Bar Facing Burpees

Start at weight that allows an athlete to climb for atleast 8:00

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

Large Classes: Stationary Lunges

Competitor Extra

None

1-2-3-4-5-6-5-4-3-2-1
For Time - Unbroken Muscle ups

Scaled: Build up until unable to complete the round and then work back down to 1

All

None

Back Squat 1RM

All

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Competitor Extra

None

Row 5k

All

None

4 RFT
25 GHD Situps
3 Rope Climbs
400m Run

All

None

10 D-Ball Squat Cleans
Rest 1:00
10 D-Ball Squat Cleans

Competition Class

None

AMRAP 5
50 Double Unders
10 Shoulder to Overhead 155/105

Competition Class

None

Run 1 Mile

Competition Class

None

AMRAP 5
150m Ski
10 DB Squat Clean 35/25

Competition Class

None

Run 600m

All

None

Partner WOD
With a partner
1200m sandbag run, 50/30#
120/90 Cal Bike
120 DB Snatch, 50/35

Beginner: Unweighted, 90/60 Cal Bike; 35/20
Intermediate/Advanced: Rx

All

None

Split Jerk 1RM

All

Fran

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

Competitor Extra

None

100 Bar Facing Burpees

All

None

2016 Regionals Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/1055lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

Scaling: Plan your weights to start around 50-60% 1RM and finish around 90%.

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.

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

All

None

Bench Press 5RM

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

None

Bike 100 Calories

All

None

4 ROUNDS
30 Air Squats
Row 500m
10 Dumbbell Hang Power Cleans

All

None

3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets

All

Amanda

9-7-5
Muscle Ups
Squat Snatch 135/95lbs

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

8 Minute Cap

All

None

AMRAP 5 Minutes
Max Sets of 3 Strict HSPU

Score is number of Unbroken sets of 3 completed

All

None

Shoulder Press 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

2 rounds of 6 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) - empty bar
3 rounds of 3 empty or light split jerks (slightly heavier than last week)
5 sets of 2 heavy split jerks (heavier than last week)

All

None

AMRAP 15
30 Squats
20 Handstand Push Ups
10 Deadlifts, 225/155

Beginner: 20 Squats; 10-15 Dumbbell Push Press or 3 Wall Walks; 135/95
Intermediate: 15 Reduced ROM Kipping HSPU; 185/125
Advanced: Rx

All

None

3 RFT
25/18 Cal Bike
15 Toes to Bar
12 Barbell Front Rack Reverse Lunges, 115/75
9 Strict Ring Dips

Beginner: 15/10 Cal Bike; 15 Hanging Knee Raise; 65/45; Bench Dips
Intermediate: 20/14 Cal Bike; 7-10 T2B; 95/65; 6 Strict Bar Dips or Banded Ring Dips
Advanced: Rx

All

None

Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 2 second pause, fast up, 1 second pause at top)
Start at 60% of 1RM and build as appropriate (heavier than 7/21/2017)

All

None

3 rounds each, as a team of 3
12 Paralette Facing Burpees
6 Dumbbell Strict Burpee Squat Clean Thrusters, 35s/20s
12 Paralette Facing Burpees
Rest while partners work

All

None

1RM Power Clean & Push Jerk

All

Gwen

Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

All

None

With a partner, for total time
Ski or Row 180 (M)/120 (F) Calories
Switch every 30/20 Cal

QuickFit

None

6 rounds
Run 200m
15 Russian KB Swings
:20 High Plank hold (Advanced ring plank hold)

All

None

Power Snatch 1RM

All

Isabel

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

All

None

EMOM 6
1 set of toes to bar. Pick a number you can maintain unbroken but will challenge you to maintain the hollow swing and rhythm. The goal is to avoid losing your rhythm and doing double swings.

Record number of reps per minute

All

CrossFit.com 170724

AMRAP 7
50 Double Unders
10 Overhead Squats, 135/95

Beginner: 5 sets of 10 singles + 1 DU attempt; 65/45
Intermediate: 20-30 DU; 105/70
Advanced: Rx