Oct
18
5:15 AM05:15

Friday's WOD: the 2020 CrossFit Open WOD 2

Friday, October 18, 2019

Open WOD

20.2

WORKOUT 20.2
20 Minute AMRAP of:
4 DB Thrusters
6 Toes2Bar | Hanging Knee Raises
24 Double Unders | Single Unders

Rx (16-54): 50/35
Scaled: 35/20 | HkR | Singles
RX Teenagers 14-15: 35/20
Scaled Teenagers 14-15: 20/15 | HkR | Singles
Masters 55+: 35/20
Scaled Masters 55+: 20/15 | Situps | Singles

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Oct
17
5:15 AM05:15

Thursday's WOD

Thursday, October 17, 2019

Strength/Skill

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Be More Awesome

Practice something that will not make you too beat up for the Open workout tomorrow, it should be done as a skill work, or some simple monostructural cardio that will not tax you too much.

*Also, you should trim up any hand issues, get a good nights sleep, and prepare for the unknown and unknowable that is, the OPEN

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Oct
16
5:15 AM05:15

Wednesday's WOD

Wednesday, October 16, 2019

Strength/Skill

OVERHEAD STABILITY WORK

Double DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Overhead Squat 2x10 50/35 or 35/25 or 25/15
Double DB Overhead Squat 2x10 50/35 or 35/25 or 25/15

WOD:

191016

20 Minute AMRAP of:
14 Double DB Box Step Overs 50/35 or 35/25 or 25/15
02 BMU | 04 C2B Pullups | 06 Pullups | 08 Jumping C2B Pullups | 10 Ring Row or Adj Bar Pullups
50 Double Unders | 150 Singles

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

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Oct
15
5:15 AM05:15

Tuesday's WOD

Tuesday, October 15, 2019

Strength/Skill

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

WOD:

191015

4 Rounds for Time of:
400m Run (2 laps)
21 Toes 2 Bar
15 Burpees Over the Bar (Current Open Standard)
09 Hang Squat Snatches 135/95 or 95/65 or 45/25

Challenge: every movement unbroken

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

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Oct
14
5:15 AM05:15

Monster Monday

Monday, October 14, 2019

Monster Monday

191014B

For Time:
50 DB Lunges 50/35 or 35/25 or 25/15
50 HSPU | Elevated HSPU | HR Pushups

*any hold or grip of the DBs is permitted.
* 12 Minute Cap. Can you complete it? How far can you get?

BENCH PRESS 8-8-5-3-5+

191014

15 Minute AMRAP of:
500m Row or 1.5/1.0 Mile Bike
50 Wallballs 20/14 or 14/10
25 Abmat Situps

Challenge: can you go unbroken on all the wall balls?
Scoring: 1 round = 575 reps

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Oct
11
5:15 AM05:15

Friday's WOD: The 2020 CrossFit Open WOD 1

Friday, October 11, 2019

Open WOD

WORKOUT 20.1

10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees

♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes

WORKOUT VARIATIONS

Rx’d (Rx’d Ages 16-54) ♀ 65 lb.
♂ 95 lb.

Scaled (Scaled Ages 16-54)
♀ 
45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees

Teenagers 14-15

♀ 45 lb. ♂ 65 lb.

Scaled Teenagers 14-15

♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

Masters 55+

♀ 45 lb. ♂ 65 lb.

Scaled Masters 55+

♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

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Oct
10
5:15 AM05:15

Thursday's WOD

Thursday, October 10, 2019

Strength/Skill

SQUAT CLEAN
OR
CLEAN & JERK

Be More Awesome

Practice something that will not make you too beat up for the Open workout tomorrow, it should be done as a skill work, or some simple monostructural cardio that will not tax you too much.

*Also, you should trim up any hand issues, get a good nights sleep, and prepare for the unknown and unknowable that is, the OPEN

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Oct
9
5:15 AM05:15

Wednesday's WOD

Wednesday, October 9, 2019

Strength/Skill

SPLIT JERK 2-2-2-2-2

WOD:

191009

3 Rounds of:
1000m Row or 1.5mile Assault Bike
50 Abmat Situps
30 American KB Swings 53/35 or 35/26

Be More Awesome

150 DOUBLE UNDERS / 300 SINGLE UNDERS

150 Double Unders / 300 Single Unders
*Every time you break, complete 8 Burpees. Can you do it unbroken?

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Oct
8
5:15 AM05:15

Tuesday's WOD

Tuesday, October 8, 2019

Strength/Skill

SNATCH

WOD:

CROSSFIT GAMES OPEN 12.1 (7 MIN OF BURPEES)

7 minute AMRAP of:

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.

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

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Oct
7
5:15 AM05:15

Monster Monday

Monday, October 7, 2019

Monster Monday

191007A

10 Minute AMRAP of:
1 Deadlifts 315/205 or 225/155 or 95/65
2 Ring Muscle Ups | 3 BMU | 4 C2B Pull-ups | 6 Pullups | 8 Ring Rows or Adj Bar
3 Strict HSPU | 4 Kipping HSPU | 5 Elevated HSPU | 6 HR Pushups

OVERHEAD SQUAT 8-8-5-3-5+

8 Reps @ 45%
8 Reps @ 55%
5 Reps @ 65%
3 Reps @ 75%
5+ Reps @ 80%

191007B

3 Rounds for Time of:
10 S2O 135/95 or 95/65 or 65/45
25 Toes2Bar | 35 Hanging Knee Raises
*can you go unbroken each movement?

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Oct
4
5:15 AM05:15

Friday’s WOD

Friday, October 4, 2019

Strength/Skill

ROPE CLIMBS

WOD:

CROSSFIT GAMES OPEN 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb dumbbell and 20-in. box

Time cap: 20 minutes

CROSSFIT GAMES OPEN 17.1 SCALED

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Time cap: 20 minutes

Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

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Oct
3
5:15 AM05:15

Thursday’s WOD

Thursday, October 3, 2019

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

WOD:

191003B

5 Rounds of:
Max T2b / hanging knee raises
400m run
Score is total repetitions of t2b/hkr

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Oct
2
5:15 AM05:15

Wednesday’s WOD

Wednesday, October 2, 2019

Strength/Skill

2 MIN MAX STRICT PULLUP

2 minutes to perform max strict pull-ups

2 SETS: MAX TIME ECCENTRIC PULLUP

Max Time Eccentric Pullup (slow decent) time ends when you fail, make sure you do your weighted pullups/Box Pullups first!

HANDSTAND HOLD / PLANK HOLD

see how long you can hold it for one attempt!
* Freestanding, or Wall for Handstand Just Note it in Your Notes*

HANDSTAND WALK

Longest Handstand Walk

WOD:

FULLER CIRCLE

"Fuller Circle"
For Time:
75/50 Calorie Assault Bike
150 Double Unders
2000 Meter Row
150 Double Unders
75/50 Calorie Assault Bike

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

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Oct
1
5:15 AM05:15

Tuesday’s WOD

Tuesday, October 1, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 8 (final week in progression)

WOD:

191001

15 Minute AMRAP of:
20 abmat sit-ups
30 front rack dB lunges 50s/35s or 35s/25s or 25s/15s
400m run (2laps)

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

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Sep
30
5:15 AM05:15

Monster Monday

Monday, September 30, 2019

Monster Monday

190923

12-9-6-3
Front Squats 185/125 or 135/95 or 65/45
Bar Muscle Ups
OR
15-12-9-6 C2b Pullups
18-15-12-9 Pullups
21-18-15-12 Adj Bar Pull-ups or Ring Rows

FRONT SQUAT 8-8-5-3-5+

45%
55%
65%
75%
80%

of your 1RM

6X15 CAL ASSAULT BIKE

6 Sets of 15 Calories on Assault Bike

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Sep
27
5:15 AM05:15

Friday's WOD

Friday, September 27, 2019

Strength/Skill

DEADLIFT 8-8-5-3-5+

8 @ 45%
8 @ 55%
5 @ 65%
3 @ 75%
5+ @ 80%

WOD:

CROSSFIT GAMES OPEN 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes

VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

View Event →
Sep
26
5:15 AM05:15

Thursday's WOD

Thursday, September 26, 2019

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 7

WOD:

CROSSFIT GAMES OPEN 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars/Hanging Knee Raises/Situps
50 double-unders or 50 Single Unders
15 squat cleans (weight #1)
25 toes-to-bars/Hanging Knee Raises/Situps
50 double-unders or 50 Single Unders
13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

RX:
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.

Scaled:
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.

Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.

Be More Awesome

ROPE CLIMBS

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Sep
25
5:15 AM05:15

Wednesday's WOD

Wednesday, September 25, 2019

Strength/Skill

1-2-3 STRICT PRESS/PUSH PRESS/PUSH JERK COMPLEX

5 Sets of:
1 Strict Press
2 Push Press
3 Push Jerk

WOD:

CROSSFIT GAMES OPEN 19.3

For time:
200-ft. dumbbell overhead lunge | Front Rack Lunge
50 dumbbell box step-ups
50 strict handstand push-ups | Elevated Strict HSPU | Standing DB Strict Press
200-ft. handstand walk | Bear Crawl

50/35 dumbbell, 24/20
Time cap: 10 minutes

Be More Awesome

CROSSFIT GAMES OPEN 12.1 (7 MIN OF BURPEES)

7 minute AMRAP of:

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.

View Event →
Sep
24
5:15 AM05:15

Tuesday's WOD

Tuesday, September 24, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 7

WOD:

CROSSFIT GAMES OPEN 19.4

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches 95/65 or 65/45 or 45/35
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups | Pullups | Jumping Chin Over Bar Pullups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Sep
23
5:15 AM05:15

Monster Monday

Monday, September 23, 2019

Monster Monday

BACK SQUAT 8-8-5-3-5+

8 reps @ 45%
8 reps @ 55%
5 reps @ 65%
3 reps @ 75%
5+ reps @ 80%

CROSSFIT GAMES OPEN 19.1

15 Minute AMRAP of:
19 Wallballs 20/14 or 14/10
19 Calorie Row

1 MILE RUN

(For October Challenge)

View Event →
Sep
20
5:15 AM05:15

Friday's WOD

Friday, September 20, 2019

Strength/Skill

SLED PUSH (METCON)

Number of Trips completed in two minutes

230/180 - 46 Village Pointe (on turf)
90/45 - 324 West Case (on black top & uphill)

WOD:

190920

25 Minute AMRAP of:
75 Double-unders
50 Abmat Situps
25 American KB Swings 53/35 or 35/26 or 26/19

View Event →
Sep
19
5:15 AM05:15

Thursday's WOD

Thursday, September 19, 2019

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 6

WOD:

ELIZABETH

21-15-9 reps, for time
Clean 135 lbs/ 95 lbs
Ring Dips

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Sep
18
5:15 AM05:15

Wednesday's WOD

Wednesday, September 18, 2019

Strength/Skill

OVERHEAD STABILITY WORK

Double DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Overhead Squat 2x10 50/35 or 35/25 or 25/15
Double DB Overhead Squat 2x10 50/35 or 35/25 or 25/15

WOD:

190918

6 Rounds for Time of:
30 Wallballs 20/14 or 14/10
03 Rope Climbs | 6 Lying Rope Climbs | 20 Ring Rows

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Sep
17
5:15 AM05:15

Tuesday's WOD

Tuesday, September 17, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 6

WOD:

190917

12 Minute AMRAP of:
12 HSPU | 15 Elevated HSPU | 18 HR Pushups
12 Front Squats 135/95 or 95/65 or 65/45

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Sep
16
5:15 AM05:15

Monster Monday

Monday, September 16, 2019

Monster Monday

190916

12 Minute AMRAP of:
20/15 Cal Bike or Row
10 Burpees

BENCH PRESS 8-8-5-3-5+

190916B

5 Rounds for time of:
800m Run
25 Toes2Bar | 35 Hanging Knee Raises or Lying Toes2Bar

View Event →
Sep
13
5:15 AM05:15

Friday's WOD

Friday, September 13, 2019

Strength/Skill

75 CALORIE ROW

WOD:

190913

For Time:
1 Mile Run
20 Ring Muscle Ups | 25 BMU | 30 C2B Pull-ups | 35 Pullups | 40 Adj Bar Pullups or Ring Rows
30 Squat Cleans 275/155 or 205/115 or 135/95 or Scale as Needed (should be relatively heavy)

View Event →
Sep
12
5:15 AM05:15

Thursday's WOD

Thursday, September 12, 2019

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 5

WOD:

190912

15 Minute AMRAP of:
20 Alternating DB Snatches 50/35 or 35/25 or 25/15
20 Box Jump & Overs 24/20 or Step Overs
20 Toes 2 Bar | 30 Lying T2B or Hanging Knee Raises

Be More Awesome

HANDSTAND WALK

Longest Handstand Walk

HANDSTAND HOLD / PLANK HOLD

see how long you can hold it for one attempt!
* Freestanding, or Wall for Handstand Just Note it in Your Notes*

View Event →
Sep
11
5:15 AM05:15

Wednesday's WOD

Wednesday, September 11, 2019

Strength/Skill

RING DIPS/BOX DIPS

3 sets Max Reps of Ring Dips or Box Dips

WOD:

SEPTEMBER 11TH (MEMORIAL WOD)

15 Minute AMRAP of:
2001m Row Buy In | 2001m Run Buy In | 3.75/2.75 Mile Bike

then in time remaining AMRAP of:
9 Burpees
11 Wallballs

never forget
*2016 - 15 Min
*2017 - 16 Min
*2018 - 17 Min
*2019 - 18 Min
*2020 - 19 Min
*2021 - 20 Min

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Sep
10
5:15 AM05:15

Tuesday's WOD

Tuesday, September 10, 2019

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 5

WOD:

190910

15 Minute AMRAP of:
20 Pistol Squats |40 Jumping Air Squats
10 Hang Power Snatch 165/115 or 115/75 or 55/35

Be More Awesome

GHD SITUPS

GHD Situps..........Start SLOW
5 sets of 5 reps week 1-3
5 sets of 6 reps week 4-6
5 sets of 7 reps week 6-9
etc....follow this protocol going forward

Position 1, 2, 3

View Event →
Sep
9
5:15 AM05:15

Monster Monday

Monday, September 9, 2019

Monster Monday

FRONT RACK LUNGE (20 REPS, 10 EACH SIDE)

Establish a 10 rep (20 total, 10 each side) maximum weight lunge.

"MEGA CINDY"

3 rounds of
- 5 pull ups | 10 scale as needed
- 10 push ups
- 15 air squats

3 rounds of
- 5 c2b pullups | 10 scale as needed
- 10 hspu | 15 scale as needed
- 15 front squats

3 rounds of:
- 5 bar muscle ups | 10 scale as needed
- 10 strict hspu | 15 scale as needed
- 15 overhead squats

135/95 or 95/65 or 55/25

1 MILE RUN

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