Mar 2016
CrossFit Open WOD 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases
Mar 2016
A. Renegade Row 3×10 (alternating arms) – Heaviest possible. B. AMRAP 13 10 Sumo Deadlift High Pull (95/65#) 10 Push Press (95/65#) 10 Abmat Sit-up
Mar 2016
Complete 4 rounds of the following: Min 1 – ME Wallball (20/14#) Min 2 – ME Pull-Up Min 3 – ME Box Jump (24/20″) Min 4 – ME Double-Under Rest 1 min after each round.
Mar 2016
“Weightlifting Total” Snatch – 1 Rep Max Clean & Jerk – 1 Rep Max Only 3 max attempts per lift. Lift has to be witnessed by Coach to be official. Combine the two for your weightlifting total. Compare to January 6, 2016
Feb 2016
Complete 4 rounds, as fast as possible, of: Row 400m 25 Push-Up or 7 Muscle-Up Run 400m Rest 2 minutes
Feb 2016
A. Front Squat – 15 minutes to establish a 3RM. B. “Leap Year” For time, complete sets of 29-20-16 of: Thruster (95/65#) Toes 2 Bar * Perform 50 Double-Under after each round.
Feb 2016
CrossFit Open WOD 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.
Feb 2016
A. B. For time, complete the following: Row 1000m 50 Wall Ball (20/14#) 30 Pull-Up
Feb 2016
A. Ring Dips 3xME UB Rest 2 minutes B. AMRAP 12 5 KB Swing (53/36#) 30 Double-Under * Add 5 KB swings to every round.
Feb 2016
A. EMOM 5 1 Pause Power Snatch (stop above knee) + 1 Hang Power Snatch + 1 Power Snatch (60-70%) B. EMOM 5 1 Clean First Pull + 1 Clean Pull + 1 Power Clean (60-70%) C. EMOM 4 Tall Jerk x5 D. EMOM 4 1 BN Split Jerk + 5 Press in Split (60-70%)
Feb 2016
A. Pull-Up Negatives 3×3 Note: Start by jumping/stepping off a box to a chin over bar position. Your legs are straight, core in a locked position (you should resemble a hollow position). Hold chin over bar for 5 seconds, followed by a 5-10 second descent to a locked elbow position at the bottom, followed by a 5 second hold in the bottom position. Every rep should take a minimum of
Feb 2016
Read Coach Mark Rippetoe’s article “The CrossFit Total“, originally posted on Dec 3, 2006 at CrossFit.com, to learn more about the rationale, approach, and rules for this workout. “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Dead Lift, 1 rep Compare to 12/28/15
Feb 2016
In Teams of 2 AMRAP 20 1 Burpee Box Jump (24/20″), 1 Calorie Row 2 Burpee Box Jumps (24/20″), 2 Calorie Row 3 Burpee Box Jumps (24/20″), 3 Calorie Row Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes. Post highest round completed by both partners and addition reps.
Feb 2016
A. Sumo Deadlift 4×6 – Heaviest possible Rest 30 seconds Push Press 4×8 T&G – Heaviest possible Rest 2 minutes B. Complete 5 – 2 minute rounds of: Sumo Deadlift High Pull x12 (85/60#) HSPU – Max reps in time remaining Rest 1 minute Score is total HSPU.
Feb 2016
Tabata – Ring Row Rest 2 minutes Tabata – Push-Up Rest 2 minutes Tabata – Med Ball Sit-Up Rest 2 minutes Tabata – Pistol (alternating legs every round) Rest 2 minutes Tabata – Double Under Note: The goal is to go max effort during the work periods, accumulating as many reps as possible by the end of the 8th round. Score is total reps per individual movement.
Feb 2016
“The Kodiak” Complete 5 rounds, each consisting of 7 sets of the following: 1 Snatch Dead Lift 1 Power Snatch 1 Hang Power Snatch 1 Snatch Push Press 1 Overhead Squat Note: Every round consists of the above sequence of movements to be performed 7 times through. The bar may only rest in the hang position or on the shoulders and may not be put down until the round is
Feb 2016
A. EMOM 10 Odd – Front Squat x5 @75-80% of 1RM Even – Double Under x30 B. CrossFit Open WOD 12.5 AMRAP 7 3 Thruster (100/65#) 3 C2B Pull-Up 6 Thruster 6 C2B Pull-Up 9 Thruster 9 C2B Pull-Up 12 Thruster 12 C2B Pull-Up 15 Thruster 15 C2B Pull-Up 18 Thruster 18 C2B Pull-Up Etc…
Feb 2016
“Mount Washington” As fast as possible, complete sets of 30-20-10 of the following: Dead Lift (225/155#) Burpee Box Jump (24/20″) Toes 2 Bar
Feb 2016
In teams of two, complete the following: AMRAP 5 Burpee Broad Jumps – Max team distance (switching out after every 5 jumps) Rest 3 minutes AMRAP 5 KB Farmers Walk – Max team distance (switching out every 100′) Rest 3 minutes AMRAP 5 DB Step Ups – Max team reps to a 20″ box (switching every 10 steps) (25/20#) AMRAP 5 Rope Climb – Max team ascents (switching every
Feb 2016
A. P. Snatch T&G 5×5 (on a 2:00 min clock) Start at 60% and ascend throughout. B. For time, complete sets of 21-15-9 of: P. Clean (135/95#) Ring Dip * Perform 50 Du’s after every round.
Feb 2016
A. For time, complete the following: 1000m Row Then… 5 rounds of: 10 Toes 2 Bar 20 KB Swing (Rus) (70/53#) 30 Wall Ball (20/14#)
Feb 2016
A. Jerk 1-1-1-1-1-1-1 – (On a 90 second clock) Start at 80% and ascend in weight across all sets. B. Mid Hang Snatch + Snatch Balance + Overhead squat – 5×1+1+1 (On a 2 minute clock) Start at 70% of 1RM Snatch and ascend across all sets. C. Clean Pull w/3 sec pause above knee – 4×3 (On a 2:30 clock) Use 90-100% of 1RM C&J.
Feb 2016
A. Bent-Over Row (supinated grip) 8-8-8-8 – Starting with a moderate load and ascending in weight throughout. Rest 2 minutes. B. Good Morning 3×8 -Heavy, but sub maximal. Rest 2 minutes. C. Complete 5 rounds for time of: 5 Push Press (155/95#) 10 Pull-Up 20 Abmat Sit-Up 40 Double Under
Feb 2016
A. Back Squat 5×3 – Ascending in weight, working on a 2 minute clock. B. In 8 minutes, complete as many reps as possible, following the rep scheme below… 3 Overhead Squat (95/65#) 3 Burpee Box Jumps (24/20″) 6 Overhead Squat (95/65#) 6 Burpee Box Jumps (24/20″) 9 Overhead Squat (95/65#) 9 Burpee Box Jumps (24/20″) 12 Overhead Squat (95/65#) 12 Burpee Box Jumps (24/20″) 15 Overhead Squat (95/65#)
Feb 2016
In teams of two, complete 7 rounds for time of: 7 Dead Lift 7 Bench Press 2 Rope Climb Notes: Dead Lift weight is body weight average between both teammates. Bench Press weight is 3/4 of body weight average between both teammates. Only one athlete may move at a time, switching out after every movement. Athletes may not start next round until both athletes perform all reps of previous
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