As Many Reps As Possible in 15 mins:
15 Plate Ground To Overhead, 45/25
25 Sit-Ups
35 Air Squats
3-21-15
Teams of 3
As Many Reps As Possible in 16 mins:
10 Front Squats, 185/125
20 Pull-Ups
30 Deadlifts, 185/125
One of the three athletes starts with a run.
Every 400 Meters, rotate the runner.
3-20-15
CrossFit Open Workout 15.4
Complete as many reps as possible in
8 minutes of:
3 Handstand push-ups
3 Cleans, 185/125
6 Handstand push-ups
3 Cleans, 185/125
9 Handstand push-ups
3 Cleans, 185/125
12 Handstand push-ups
6 Cleans, 185/125
15 Handstand push-ups
6 Cleans, 185/125
18 Handstand push-ups
6 Cleans, 185/125
21 Handstand push-ups
9 Cleans, 185/125
Etc., adding 3 reps to the handstand push-up
each round, and 3 reps to the clean every 3
rounds.
3-19-15
Overhead Squat
For Load: 5-5-5-5-5
-then-
Complete 3 Rounds for Time:
50 Double Unders
40 Push ups
30 Abmat sit-ups
20 Burpees
10 Alternating Kettlebell Snatch, 70/53 lbs
3-18-15
“Goat Day”
Pick 2 exercises you want to improve on.
On the minute for 20 mins.
Even – Goat 1
Odd – Goat 2
3-17-15
As Many Reps in As Possible 9 mins:
2 Power Cleans, 135/95
2 Box Jump Overs, 24/20
4 Power Cleans, 135/95
4 Box Jump Overs, 24/20
6 Power Cleans, 135/95
6 Box Jump Overs, 24/20
-Continue going up by 2’s-
Skill Work:
Beginner: Practice Kipping and Butterfly pull ups.
Intermediate: Practice C2B versions of Kipping and/or Buttterfly pull ups.
Advanced: 8 rounds, 5 reps every 45 secs of C2B pull ups.
3-14-15
Complete for Time:
Run 800 meters
21-15-9 reps of:
Deadlifts, 225/145
Box Jumps, 24/20
Run 800 meters
3-13-15
NON-OPEN COMPETITORS:
As Many Rounds As Possible in 14 Minutes:
50 Wall-ball shots (20/14)
100 Double-Unders (200 Single-Unders)
Men Use 20-lb ball to 10 feet, Women use 14-lb ball to 9 feet
FOR OPEN COMPETITORS:
As Many Rounds As Possible in 14 Minutes:
15.3
RX:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use
14-lb. ball to 9 feet
Scaled:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet
Masters:
100 Double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet
Scaled Masters:
50 Wall-ball shots
200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet
