All

3 rounds
5 Burpees
5 Front Squats
5 Push Press
5 Hollow Swings

Jackie

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

All

15-10-5
Box Jump Overs
Light Barbell Push Press
*Glute Activation before 10s and 5s

None

Back Squat
4x4 @ 70%

All

None

4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time.

All

2 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Press
5 Split Jerk
Use weight but keep it very light

None

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

Hang Squat Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS

All

None

AMRAP 5 Minutes x 3
20/12 Calories on Bike
10 Squat Cleans 155/105lbs
Max Calorie Row in remaining time
Rest 3:00

Beginner: 105/75
Intermediate: 135/95
Advanced: Rx

Score is calories on rower

All

2:00 of Holding a 45/25lbs Plate Overhead

Stretch
T-spine mobility

None

Strict Press
2x10

then

5 Rep every 3:00 for 12 Minutes
AHAP

All

None

AMRAP 15 Minutes
50' Farmer's Carry
70/53 KBs
50 Double Unders
10 DB Push Press 50/35s

Beginner: 53/35 Carry; 10 sets of 10 singles + 1 DU attempt; 20/10s
Intermediate: Rx Carry; 25 Double Unders; 35/20s
Advanced: Rx

QuickFit

None

For time:
Bike 5000m

Starting at 1:00 and every minute after, complete 3 D-Ball Cleans

All

15 Calorie Row
15 Push Ups
12 Calorie Row
12 Push Ups
9 Calorie Row
9 Push Ups

None

Deadlift
5x1 @75-80%

All

None

Row 40/30 Calories x 5
Rest 3:00

All

3x5 Goblet Squats w/ 3-sec Pause in Bottom
Rest :30
-then-
40 KB Swings (GO UNBROKEN)
Beginner: 25

None

Back Squat
5x5 @ 60%

All

None

AMRAP 20 Minutes
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m

Beginner: 115/75; 2 Rope Climbs to 10' or 6 pullups with rope clamp; 600m run
Intermediate: 155/105; 2 Rope Climbs
Advanced: Rx

All

3 rounds
15 Russian KB Swings
10 Goblet Squats
5 Push Ups with :02 hold at the bottom with chest off floor

None

Bench Press
10-5-3-1-1-1

All

None

Team Series 17.4
For time:
100-cal. row, switch as needed
100 toes to bar, total
Partners switch at any time but must tag hands

Beginner: Hanging Knee Raises

All

None

Team Series 17.2
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Cap: 15 minutes

Beginner: 120 single-unders each, 120 jumping chest to bar pullups (head 6" below bar); 65/45
Intermediate: 120 chin over bar pull ups; 80/55
Advanced: 95/65

QuickFit

None

8x250m Row
1:00 rest

Record total time

:60 Plank
:20 Side Plank/side
:30 Plank
:20 Side Plank/side

All

2x10 on each leg
Split Squat
-then-
2:00 in the bottom of a empty bar back squat

None

Back Squat
3x3 @ 90%

All

None

Shuttle Sprints x 5
2-3 Warm Ups at 70%/80%/90% intensity
then
For Time
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
Rest 2:00

Competitor Extra

None

Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities

QuickFit

None

6 rounds
AMRAP 2 Minutes
10 Burpees (Advanced Burpee Box Jump Overs)
20 Squats (Advanced 25)
Max reps med ball situps
Rest 1:00

All

2 Rounds
Row 300m
:30 HS Hold
12 DB Push Press

T-spine Mobility

None

Strength/Oly
Pause Power Position (aka Hip Position) Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 85%+
Heavier than 9/7/2017

All

None

3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.

All

Run 400m
20 PVC Pass Throughs
20 Legs Swings
Run 400m

None

Strict Press
2x10
then
3 Rep every 2:00 for 12 Minutes
AHAP

Compare to 9/10/2017

All

None

4 Rounds
6 Deadlifts 275/185lbs
1 Legless Rope Climb
20 Sit Ups

Beginner: 155/105; 6/4 Calorie Ski instead of rope climb
Intermediate: 225/155; Legless to 10' or 12', use legs rest of the way up and down
Advanced: Rx

All

None

Handstand Walk
25'x8
For quality/consistency
Rest as needed
**If this is easy, practice 25' down, pirouette, then 25' back

QuickFit

None

AMRAP 15
Bike 500m
8 Single Dumbbell Push Press, each side
12 GHD Sit Ups or V-Ups
8 Single Dumbbell Push Press, each side

All

3x10 Banded Good Mornings
:30 Rest

-then-

AMRAP 5:00
10 KB Swings
10/7 Calorie Row
10 Hollow Swings

None

Deadlift
4x2

As heavy as possible with full control back to the ground. Compare to 8/29/2017

All

None

For Time
40 Wallballs 20/14lbs
8 Bar Muscle Ups
30 Wallballs
6 Bar Muscle Ups
20 Wallballs
4 Bar Muscle Ups
10 Wallballs
2 Bar Muscle Ups

Beginner: 24/18/12/6 Wall Balls with focus on hitting height standards; 8/6/4/2 Strict Chin Ups with smallest band possible
Intermediate: 32/24/16/8 Wall Balls with focus on hitting height standards; 8/6/4/2 strict chest to bar pull ups or 4/3/2/1 bar muscle ups
Advanced: Rx, no more than 1 break per set of wall balls, no singles on muscle ups

All

4 Rounds
Run 100m
12 Jumping Lunges
8 Push Ups

Stretch
2:00 of Couch Stretch on each side

None

Back Squat
5x5 @80%

All

None

6 Rounds
8 Thrusters 105/75lbs
8 Bar Facing Burpees

Beginner: 65/45
Intermediate: 85/60
Advanced: Rx

The thruster should be unbroken every round.

Competitor Extra

None

Waiter Walks
30m x 6
70/50lbs or More
(3 each arm)
(DB or KB)
Rest as needed

All

None

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Score is total reps of deadlifts + burpees

All

None

5x10 Dumbbell Bench Press

All

None

Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

Beginner: 6 Toes to Bar with focus on maintaining kip
Intermediate: 9Toes to Bar with focus on maintaining kip
Advanced: Rx

All

None

Back Squat
3x3 @87.5%

All

None

AMRAP 20 Minutes
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20""
15/10 Calorie Row

Beginner: Hang Squat Snatch 65/45; 16/12" Jumps to Plates
Intermediate: 85/60#
Advanced: Rx

All

None

Pause Power Position (aka Hip Position) Squat 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
2 Reps @ 80%+
Jerk the last rep
NO FAILS

All

None

Run 400m x 4
Rest 3:00

All

None

Romanian Deadlifts
5x10
Increase weight slightly each set

QuickFit

None

3 RFT
Bike 1000m
21 Wall Balls
12 V-Ups or Toes to Bar

All

AMRAP 6:00
Run 100m
10 Empty Bar Thrusters
10 Box Jumps

None

Strict Press
2x10
then
1 Rep every :90 for 12 Minutes
AHAP

All

None

3 Rounds
Run 600m
15 DB Snatch 50/35lbs
15 Push Ups

Competitor Extra

None

Row 150m x 6
Rest :60

All

12-9-6-3
Row Caloires
Right Leg Swings
Left Leg Swings

None

Deadlift
3x3
As heavy as possible with total control back to the floor on all three reps
Compare to 8/22/2017

All

None

AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30' HS Walk
6 Sumo DLHP
6 Pull Ups
30' HS Walk
9,9,30', etc.

QuickFit

None

Every 5 minutes for 20 minutes
Run 400m
15 Kettlebell Swings
15 Burpees

All

3:00 of a Goblet Squat Hold
-then-
Run 400m

None

Back Squat
5x5 @77.5%

All

None

AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx

Competitor Extra

None

50' Farmers Carry x 5
Unbroken AHAP
Rest as needed

All

Accumulate 2:00 Hanging from Pull Up Bar

-then-

2 Rounds
10 Right Arm DB Press
10 Left Arm DB Press
20 Air Squats

None

Strict Press
2x10
then
3 Rep every 3:00 for 12 Minutes
AHAP

All

None

5 Rounds
7 Front Squats
11 Bar Facing Burpees
15 Sit Ups

Increase weight each round
FS Weights: 115/85lbs 135/95lbs 155/105lbs 175/115lbs 195/125lbs

Final bar weight should not exceed 85% 1RM Front Squat

All

CrossFit Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

QuickFit

None

21-15-9
Alternating DB Snatch
Burpees

Rest 2:00

50 Sit Ups
50 Steps Walking Lunge
50 Sit Ups

All

None

Back Squat
4x4 @85%

All

None

Team of 2
Bike 12/9K
or
Row 6000/4500m

All

None

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

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Heavier than last week

All

None

WOD
AMRAP 4 Minutes x 3
Rest 2:00

Run 400m
20 KB Swings 53/35lbs
Max HSPU in remaining time

Beginner: 300m run; 12 KBS 35/26; Wall Walks
Intermediate: Reduced ROM HSPU
Advanced: Rx

Score is HSPU reps

Competitor Extra

None

Double KB Sumo Deadlift
70/53's
3x20
Rest as needed

QuickFit

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups or Ring Rows

All

10 Banded Good Mornings
15 KB Swings
20 Calore Row
15 KB Swings
10 Banded Good Mornings

None

Deadlift
5x1
As heavy as possible with total control back to the floor

QuickFit

None

AMRAP 10
5 Burpees
10 Med Ball Squat Cleans
15 Sit Ups

Core
4 rounds
:30 Hip Extension Hold
30 Scissor Kicks

All

10-8-6-4-2
Box Jumps
Push Ups

Stretching
2:00 Pigeon per side

None

Back Squat 5x5 @ 75%

All

None

AMRAP 3 Minutes x 4
Row 500/400m
Max Rep Clean and Jerk in remaining time 115/85lbs
Rest :60

Beginner: 300/250m Row; 75/45
Intermediate: 400/300m Row; 95/65
Advanced: Rx
Competitor: 135/95 (sub-3 minute "Grace" time)

Competitor Extra

None

Muscle Snatch
5x10
Touch and Go AHAP

Think cycling a barbell in a WOD like "Randy"
Rest as needed between sets

All

Wes

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

All

None

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

All

None

10 rounds for time of:
Bike 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 Steps Weighted Walking Lunge
12 Toes to Bar

Beginner/QuickFit: 75 Single Unders; 30/20# Sandbag or Ball; 12 Frog Kicks
Intermediate: 20-30 Double Unders; 60/40 Sandbag or 50/30 Ball; 6-8 Toes to Bar (2 sets or less)
Advanced: Rx; 100/70# ball; Rx

QuickFit

None

AMRAP 15
5x10m Shuttle Run (there and back is 1) *
10 Dumbbell Snatch, alternating
10 Frog Kicks

*Increase by 1 Shuttle Run every round

All

3:00 Squat Hold
then
30' Crab Walk
9 Push Ups
30' Duck Walk
9 Push Ups
30' Crab Walk
9 Push Ups
30' Duck Walk

None

Back Squat
4x4 @82.5%

All

None

3 Rounds
21/14 Calories on Row
20 DB Snatch 50/35lbs
21 Pull Ups

Beginner: 20/10#; 15 Ring Rows or 12 Banded Strict Pullups
Intermediate: 35/20; Scale pullup reps to allow 3 sets or less per round
Advanced: Rx

Competitor Extra

None

Strict Handstand Push Ups
10x5
Unbroken Sets
Scale reps, or start strict then go to kipping if unable to stay UB