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CrossFit Open List

 

Update: March 31, 2017

The CrossFit Open WODs
17.5

RX'ed

For time (Max time limit 40 minutes)

10 Rounds of:

  • 9 Thrusters (M=95lbs, F=65lbs)
  • 35 Double Unders

Scaled

For time (Max time limit 40 minutes)

10 Rounds of:

  • 9 Thrusters (M=65lbs, F=45lbs)
  • 35 Single Unders
17.4

RX'ed

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=225lbs, F=155lbs)
  • 55 Wallballs (M=20lb 10', F=14lb 9')
  • 55 Calorie Row
  • 55 Handstand Push-ups

Scaled

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=135lbs, F=95lbs)
  • 55 Wallballs (M=20lb 9', F=10lb 9')
  • 55 Calorie Row
  • 55 Hand Release Push-ups

Scaled (Our Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=95lbs-225lbs, F=65lbs-155lbs)
  • 55 Wallballs (M=14lb-20lb 10', F=10lb-14lb 9')
  • 55 Calorie Row
  • 55 Handstand Push-ups OR Hand Release Push-ups
17.3

RX'ed

Prior to 8:00, complete:

3 rounds of:

  • 6 Chest to Bar Pull-ups
  • 6 Squat Snatch (M=95lbs, F=65lbs)

Then, 3 rounds of:

  • 7 Chest to Bar Pull-ups
  • 5 Squat Snatch (M=135lbs, F=95lbs)

*Prior to 12:00, complete 3 rounds of:

  • 8 Chest to Bar Pull-ups
  • 4 Squat Snatch (M=185lbs, F=135lbs)

*Prior to 16:00, complete 3 rounds of:

  • 9 Chest to Bar Pull-ups
  • 3 Squat Snatch (M=225lbs, F=155lbs)

*Prior to 20:00, complete 3 rounds of:

  • 10 Chest to Bar Pull-ups
  • 2 Squat Snatch (M=245lbs, F=175lbs)

Prior to 24:00, complete 3 rounds of:

  • 11 Chest to Bar Pull-ups
  • 1 Squat Snatch (M=265lbs, F=185lbs)

*If all reps are completed, time cap extends by 4 minutes.


Scaled

Replace Chest to Bar Pull-ups with: Chin Over Bar Pull-ups, or Jumping Chin over Bar Pull-ups

Replace Squat Snatch with: Power Snatch with Overhead Squat

Weight Men: 45lbs, 75lbs, 95lbs, 115lbs, 135lbs, 155lbs
Weight Women: 35lbs, 55lbs, 65lbs, 75lbs, 95lbs,105lbs

17.2

RX'ed

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  • 50ft Dumbbell Weighted Walking Lunge
  • 16 Toes to Bars
  • 8 Dumbbell Power Cleans

Then, 2 rounds of:

  • 50ft Dumbbell Weighted Walking Lunge
  • 16 Muscle-ups
  • 8 Dumbbell Power Cleans

Etc., alternating between Toes to Bar and bar Muscle-ups every 2 rounds.

Weight: M=50lb Dumbbells, F=35lbs Dumbbells


Scaled

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  • 50ft Dumbbell Weighted Walking Lunge
  • 16 Hanging Knee Raises
  • 8 Dumbbell Power Cleans

Then, 2 rounds of:

  • 50ft Dumbbell Weighted Walking Lunge
  • 16 Chin Over Bar Pull-ups
  • 8 Dumbbell Power Cleans

Etc., alternating between Hanging Knee Raises and Chin Over Bat Pull-ups every 2 rounds.

Weight: M=35lb Dumbbells, F=20lbs Dumbbells


Scaled (Our Version)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  • 50ft Dumbbell Weighted Walking Lunge
  • 16 Hanging Knee Raises OR Toes to Bar
  • 8 Dumbbell Power Cleans

Then, 2 rounds of:

  • 50ft Dumbbell Weighted Walking Lunge
  • 16 Jumping Chest to Bar OR Chin Over Bar Pull-ups OR Muscle-ups
  • 8 Dumbbell Power Cleans

After completing the 2nd 2 rounds start over again at the 1st 2 rounds

Weight: M=35lb-50lb Dumbbells, F=20lbs-35lb Dumbbells

17.1

RX'ed

Complete for time (20 minute time cap):

  • 10 Dumbbell Snatches (Alternate each rep between sides-total 5 each side when done)
  • 15 Burpee Box Jump-overs
  • 20 Dumbbell Snatches (Alternate each rep between sides-total 10 each side when done)
  • 15 Burpee Box Jump-overs
  • 30 Dumbbell Snatches (Alternate each rep between sides-total 15 each side when done)
  • 15 Burpee Box Jump-overs
  • 40 Dumbbell Snatches (Alternate each rep between sides-total 20 each side when done)
  • 15 Burpee Box Jump-overs
  • 50 Dumbbell Snatches (Alternate each rep between sides-total 25 each side when done)
  • 15 Burpee Box Jump-overs

M=50lb Dumbbells, 24" Box. F=35lbs Dumbbells, 20" Box


Scaled

Complete for time (20 minute time cap):

  • 10 Dumbbell Snatches (Alternate each rep between sides-total 5 each side when done)
  • 15 Burpee Box Jump-overs
  • 20 Dumbbell Snatches (Alternate each rep between sides-total 10 each side when done)
  • 15 Burpee Box Jump-overs
  • 30 Dumbbell Snatches (Alternate each rep between sides-total 15 each side when done)
  • 15 Burpee Box Jump-overs
  • 40 Dumbbell Snatches (Alternate each rep between sides-total 20 each side when done)
  • 15 Burpee Box Jump-overs
  • 50 Dumbbell Snatches (Alternate each rep between sides-total 25 each side when done)
  • 15 Burpee Box Jump-overs

M=35lbs Dumbbells, 20" Box (Steps-ups are ok).  F=20lbs Dumbbells, 20" Box (Steps-ups are ok).


Scaled (Our Version)

Complete for time (20 minute time cap):

  • 10 Dumbbell Snatches (Alternate each rep between sides-total 5 each side when done)
  • 15 Burpee Box Jump-overs
  • 20 Dumbbell Snatches (Alternate each rep between sides-total 10 each side when done)
  • 15 Burpee Box Jump-overs
  • 30 Dumbbell Snatches (Alternate each rep between sides-total 15 each side when done)
  • 15 Burpee Box Jump-overs
  • 40 Dumbbell Snatches (Alternate each rep between sides-total 20 each side when done)
  • 15 Burpee Box Jump-overs
  • 50 Dumbbell Snatches (Alternate each rep between sides-total 25 each side when done)
  • 15 Burpee Box Jump-overs

M=35lbs-50lb Dumbbells, 20"-24" Box (Either No Step-ups at all OR Steps-ups when needed/whole time).  F=20lbs-35lbs Dumbbells, 20"-24" Box (Either No Step-ups at all OR Steps-ups when needed/whole time).

16.5

RX'ed

21-18-15-12-9-6-3 reps (84 total reps for each exercise) for time of:

  • Thrusters (M=95lbs, F=65lbs)
  • Burpees

Burpees: Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.


Scaled

21-18-15-12-9-6-3 reps (84 total reps for each exercise) for time of:

  • Thrusters (M=65lbss, F=45lbs)
  • Burpees

Scaled (Our Version)

21-18-15-12-9-6-3 reps (84 total reps for each exercise) for time of:

  • Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)
  • Burpees
16.4

RX'ed

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=225lbs, F=155lbs)
  • 55 Wallballs (M=20lb 10', F=14lb 9')
  • 55 Calorie Row
  • 55 Handstand Push-ups

Scaled

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=135lbs, F=95lbs)
  • 55 Wallballs (M=20lb 9', F=10lb 9')
  • 55 Calorie Row
  • 55 Hand Release Push-ups

Scaled (Our Version)

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 Deadlifts (M=95lbs-225lbs, F=65lbs-155lbs)
  • 55 Wallballs (M=14lb-20lb 10', F=10lb-14lb 9')
  • 55 Calorie Row
  • 55 Handstand Push-ups OR Hand Release Push-ups
16.3

RX'ed

Complete as many rounds and reps as possible in 7 minutes of:

  • 10 Power Snatches (M=75lbs, F=55lbs)
  • 3 Bar Muscle-ups

Scaled

Complete as many rounds and reps as possible in 7 minutes of:

  • 10 Power Snatches (M=45lbs, F=35lbs)
  • 3 Jumping Chest to Bar Pull-ups (The bar should be at least 6 inches above your head)

Scaled (Our Version)

Complete as many rounds and reps as possible in 7 minutes of:

  • 10 Power Snatches (M=45lbs-75lbs, F=35lbs-55lbs)
  • 3 Bar Muscle-ups OR Jumping Bar Muscle-ups OR Chest to Bar Pull-ups OR Jumping Chest to Bar Pull-ups (The bar should be at least 6 inches above your head)*

*Pick one and stick with it for the entire workout

16.2

RX'ed

Beginning on a 4-minute clock, complete as many reps as possible of:

  • 25 Toes-to-Bars
  • 50 Double Unders
  • 15 Squat Cleans (M=135lbs, F=85lbs)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  • 25 Toes-to-Bars
  • 50 Double Unders
  • 13 Squat Cleans (M=185lbs, F=115lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 Toes-to-Bars
  • 50 Double Unders
  • 11 Squat Cleans (M=225lbs, F=145lbs)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 Toes-to-Bars
  • 50 Double Unders
  • 9 Squat Cleans (M=275lbs, F=175lbs)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 Toes-to-Bars
  • 50 Double Unders
  • 7 Squat Cleans (M=315lbs, F=205lbs)

Stop at 20 minutes.


Scaled

Same as above - replace with:

  • 25 Hanging Knee Raises
  • 50 Singles

For Squat Cleans follow this weight scheme

  • 1st 4 mins-15 Squat Cleans (M=95lbs, F=55lbs)
  • 2nd 4 mins-13 Squat Cleans (M=115lbs, F=75lbs)
  • 3rd 4 mins-11 Squat Cleans (M=135lbs, F=95lbs)
  • 4th 4 mins-9 Squat Cleans (M=155lbs, F=115lbs)
  • 5th 4 mins-7 Squat Cleans (M=185lbs, F=135lbs)

Scaled (Our Version)

Same as above - replace with:

  • 25 Hanging Knee Raises OR Toes-to-Bars
  • 50 Double Unders OR Singles

For Squat Cleans follow this weight scheme (Pick a Number to Follow for Weight):

  • 1st 4 mins-15 Squat Cleans (M=1-65lbs, 2-95lbs, 3-115lbs, 4-135lbs, F=1-45lbs, 2-45lbs, 3-55lbs, 4-65lbs, 5-75lbs)
  • 2nd 4 mins-13 Squat Cleans (M=1-85lbs, 2-115lbs, 3-135lbs, 4-155lbs, F=1-55lbs, 2-60lbs, 3-70lbs, 4-80lbs, 5-90lbs)
  • 3rd 4 mins-11 Squat Cleans (M=1-105lbs, 2-135lbs, 3-155lbs, 4-175lbs, F=1-65lbs, 2-75lbs, 3-85lbs, 4-95lbs, 5-105lbs)
  • 4th 4 mins-9 Squat Cleans (M=1-125lbs, 2-155lbs, 3-175lbs, 4-195lbs, F=1-75lbs, 2-90lbs, 3-100lbs, 4-110lbs, 5-120lbs)
  • 5th 4 mins-7 Squat Cleans (M=1-145lbs, 2-175lbs, 3-195lbs, 4-215lbs, F=1-85lbs, 2-105lbs, 3-115lbs, 4-125lbs, 5-135lbs)

 Adjust weight as needed (go up by 5's or 10's)

16.1

RX'ed

Complete as many reps as possible in 20 minutes of:

  • 25 feet Overhead Walking Lunge
  • 8 Bar Over Burpees (must jump with both feet+land on both feet)
  • 25 feet Overhead Walking Lunge
  • 8 Chest-to-Bar Pull-ups

Overhead Lunge Weightt:  Men RX'ed=95lbs, Women RX'ed=65lbs


Scaled

Complete as many reps as possible in 20 minutes of:

  • 25 feet Front Rack Walking Lunge
  • 8 Bar Over Burpees (must jump with both feet+land on both feet)
  • 25 feet Front Rack Walking Lunge
  • 8 Jumping Pull-ups

Overhead Lunge WeighttMen Scaled=45lbs, Women Scaled=35lbs


Scaled (Our Version)

Complete as many reps as possible in 20 minutes of:

  • 25 feet (Front Rack OR Overhead) Walking Lunge
  • 8 Bar Over Burpees (must jump with both feet+land on both feet)
  • 25 feet (Same as Above) Walking Lunge
  • 8 (Chest-to-Bar OR Chin over OR Jumping) Pull-ups

Overhead Lunge WeighttMen=45lbs-95lbs, Women=35lbs-65lbs

15.5
27-21-15-9 cals/reps for time of:
  • Row (calories)
  • Thrusters (M=95lbs, F=65lbs)
15.4 As Many Reps As Possible in 8 Minutes
  • 3 Handstand Push-ups
  • 3 Cleans
  • 6 Handstand Push-ups
  • 3 Cleans
  • 9 Handstand Push-ups
  • 3 Cleans
  • 12 Handstand Push-ups
  • 6 Cleans
  • 15 Handstand Push-ups
  • 6 Cleans
  • 18 Handstand Push-ups
  • 6 Cleans
  • 21 Handstand Push-ups
  • 9 Cleans

Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.

Cleans M=185lbs, F=125lbs)

15.3 As Many Reps As Possible in 14 Minutes
  • 7 Muscle-ups
  • 50 Wallballs
  • 100 Double Unders
15.2

From 0:00-3:00 minutes

2 rounds of:

  • 10 Overhead Squats (M=95lbs, F=65lbs)
  • 10 Chest to Bar Pull-ups

From 3:00-6:00 minutes

2 rounds of:

  • 12 Overhead Squats (M=95lbs, F=65lbs)
  • 12 Chest to Bar Pull-ups

From 6:00-9:00 minutes

2 rounds of:

  • 14 Overhead Squats (M=95lbs, F=65lbs)
  • 14 Chest to Bar Pull-ups

Following same pattern until you fail to complete both rounds in 3 minutes.  Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout.

15.1/15.1a

15.1

As Many Reps as Possible in 9 minutes of:
  • 15 Toes to Bars
  • 10 Deadlifts (M=115lbs, F=75lbs)
  • 5 Snatches (M=115lbs, F=75lbs)

15.1a

  • 1 Rep Max Clean and Jerk

6 minute time cap

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 Toes to Bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

14.5
21-18-15-12-9-6-3 reps (84 total reps for each exercise) for time.
  • Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)
  • Burpees

Burpees: Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

14.4 As Many Reps As Possible in 14 Minutes.
  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wallball Shots (M=20lbs, F=14lbs)
  • 30 Cleans (M=135lbs, F=95lbs)
  • 20 Muscle-ups
14.3 As Many Reps As Possible in 8 Minutes.
  • 10 Deadlifts (M=135lbs, F=95lbs)
  • 15 Box Jumps (M=24", F=20")
  • 15 Deadlifts (M=185lbs, F=135lbs)
  • 15 Box Jumps (M=24", F=20")
  • 20 Deadlifts (M=225lbs, F=155lbs)
  • 15 Box Jumps (M=24", F=20")
  • 25 Deadlifts (M=275lbs, F=185lbs)
  • 15 Box Jumps (M=24", F=20")
  • 30 Deadlifts (M=315lbs, F=205lbs)
  • 15 Box Jumps (M=24", F=20")
  • 35 Deadlifts (M=365lbs, F=225lbs)
  • 15 Box Jumps (M=24", F=20")
Weights Listed are RX'ed - adjust weight or Box height as necessary based on ability and safe lifting.  Record the amount of time it takes after each set of 15 box jumps.  In the event of a tie the fastest time will be the deciding factor.
Suggested scaled weight scheme (M=135lbs/155lbs/185lbs/205lbs/225lbs/245lbs, F=75lbs/95lbs/115lbs/135lbs/155lbs/185lbs)
14.2 For as long as possible (total reps completed):

From 0:00-3:00 minutes
2 rounds of:

  • 10 Overhead Squats (RX'ed M=95lbs, F=65lbs)
  • 10 Chest-to-bar Pull-ups

From 3:00-6:00 minutes
2 rounds of:

  • 12 Overhead Squats (RX'ed M=95lbs, F=65lbs)
  • 12 Chest-to-bar Pull-ups

From 6:00-9:00 minutes
2 rounds of:

  • 14 Overhead Squats (RX'ed M=95lbs, F=65lbs)
  • 14 Chest-to-bar Pull-ups

From 9:00-12:00 minutes
2 rounds of:

  • 16 Overhead Squats (RX'ed M=95lbs, F=65lbs)
  • 16 Chest-to-bar Pull-ups

Keep this up following the same pattern of adding 2 more reps completed within 3 minutes.  At any given interval of 3 minutes once the 2 rounds are completed you rest the remainder of the 3 minutes.  You may not start the next 2 rounds until the start of the next 3 minute cycle.  You must be in a standing position at the start of any 3 minute cycle (can not touch the bar until the time starts).  Adjust weight as needed.

14.1 As Many Reps As Possible in 10 Minutes.
  • 30 Double Unders
  • 15 Power Snatches (M=75lbs, F=55lbs)
13.5

RX'ed Version

  • 15 Thrusters (M=100lbs, F=65lbs)
  • 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.

Our Alternative Version

  • 10 Thrusters (M=85-100lbs, F=55-65lbs)
  • 10 Pull-ups

-If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
-If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
-If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

13.4
As Many Repss and Reps As Possible in 7 minutes.
  • 3 Clean & Jerk (M=135lbs, F=95lbs)
  • 3 Toes to Bar
  • 6 Clean & Jerk (M=135lbs, F=95lbs)
  • 6 Toes to Bar
  • 9 Clean & Jerk (M=135lbs, F=95lbs)
  • 9 Toes to Bar
  • 12 Clean & Jerk (M=135lbs, F=95lbs)
  • 12 Toes to Bar
  • 15 Clean & Jerk (M=135lbs, F=95lbs)
  • 15 Toes to Bar
  • 18 Clean & Jerk (M=135lbs, F=95lbs)
  • 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.

13.3 As Many Reps As Possible in 12 Minutes.
  • 150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)
  • 90 Double-unders
  • 30 Muscle-ups
13.2 As Many Reps As Possible in 10 minutes.
  • 5 Shoulder to Overhead (M=115lbs, F=75lbs)
  • 10 Deadlift (M=115lbs, F=75lbs)
  • 15 Box Jumps, (M=24", F=20")
13.1 As Many Reps As Possible in 17 minutes.
  • 40 Burpees
  • 30 Snatch (M=75lbs/Alt=75lbs, F=45lbs/Alt=45lbs)
  • 30 Burpees
  • 30 Snatch (M=135lbs/Alt=85lbs, F=75lbs/Alt=55lbs)
  • 20 Burpees
  • 30 Snatch (M=165lbs/Alt=95lbs, F=100lbs/Alt=65lbs)
  • 10 burpees
  • As Many Reps Possible Snatch (M=210lbs/Alt=105lbs, F=120lbs/Alt=75lbs)

Burpees: At the bottom position the Athlete’s chest and hips must touch the ground. At the top of the Burpee, both hands must make contact with the target. Must be 6 inches above Athlete’s max reach.
Snatch: The barbell begins on the ground. Touch and go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.  Athlete must change their own weight, no assistance is allowed, weights should be placed near the side of the barbell ready to go.

12.5 As Many Reps As Possible in 7 Minutes.
  • 3 Thruster (M=100lbs, F=65lbs)
  • 3 Chest to bar Pull-ups
  • 6 Thruster (M=100lbs, F=65lbs)
  • 6 Chest to bar Pull-ups
  • 9 Thruster (M=100lbs, F=65lbs)
  • 9 Chest to bar Pull-ups
  • 12 Thruster (M=100lbs, F=65lbs)
  • 12 Chest to bar Pull-ups
  • 15 Thruster (M=100lbs, F=65lbs)
  • 15 Chest to bar Pull-ups
  • 18 Thruster (M=100lbs, F=65lbs)
  • 18 Chest to bar Pull-ups
  • 21 Thruster (M=100lbs, F=65lbs)
  • 21 Chest to bar Pull-ups... 

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

12.4 As Many Reps As Possible in 12 Minutes.
  • 150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)
  • 90 Double-unders
  • 30 Muscle-ups
12.3 As Many Reps Possible in 18 Minutes.
  • 15 Box Jumps (M=24", F=20") box
  • 12 Push Press (M=115lbs, F=75lbs)
  • 9 Toes-to-bar
12.2 RX'ed Version 
  • 30 reps Power Snatch (M=75lbs, F=45)
  • 30 reps Power Snatch (M=135lbs, F=75)
  • 30 reps Power Snatch (M=165lbs, F=100)
  • Max reps Power Snatch (M=210lbs, F=120)

Our Alternative Version

  • 30 reps Power Snatch (M=75lbs, F=45)
  • 30 reps Power Snatch (M=85lbs, F=55)
  • 30 reps Power Snatch (M=95lbs, F=65)
  • Max reps Power Snatch (M=105lbs, F=75)

In 10 minutes get through as much of the workout as possible. After each 30 rep set completed move on to the next set of 30. Once you reach the last weight the goal is to get as many reps before the time runs out. Score the workout based on the total number of reps completed. Time does not stop while changing weight plates on the bar.

12.1 As Many Reps As Possible in 7 minutes.
  • Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

11.5

As Many Reps As Possible in 20 Minutes.
  • 5 Power Cleans (M=95lbs-145lbs, F=55lbs-100lbs)
  • 10 Toes to Bar
  • 15 Wallball (M=20lbs 10', F=14lbs 9' - if needed use a med ball weight you have available)
11.4 As Many Reps As Possible in 10 Minutes.
  • 60 Burpees Jumping over the Overhead Squat Bar
  • 30 Overhead Squats (M=45lbs-120lbs, F=35lbs-90lbs) Replace with Front Squat if needed
  • 10 Muscle-ups (modify if needed which means jump into the Muscle-up, you can use a bar or Rings)
11.3 As Many Reps As Possible in 5 Minutes.
  • 1 Squat Clean
  • 1 Jerk
M=95lbs-165lbs, F=45lbs-110lbs
11.2
As Many Reps As Possible in 15 Minutes.
  • 9 Deadlift (M=155lbs, F=100lbs)
  • 12 CrossFit Push-ups (hands must leave the deck on the bottom)
  • 15 Box Jump (M=24", F=20")
11.1
As Many Reps As Possible in 10 Minutes.
  • 30 Double Unders
  • 15 Power Snatches (M=75lbs, F=55lbs)