Crossfit Open Workouts

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  • WORKOUT 12.3
  • MEN - includes Masters Men up to 54 years old
  • Complete as many rounds and reps as possible in 18 minutes of:
  • 15 Box jumps, 24" box
  • 115 pound Push press, 12 reps
  • 9 Toes-to-bar
  • WOMEN - includes Masters Women up to 54 years old
  • Complete as many rounds and reps as possible in 18 minutes of:
  • 15 Box jumps, 20" box
  • 75 pound Push press, 12 reps
  • 9 Toes-to-bar
Long AMRAP For Time Box Jumps Press Toes to Bar
  • WORKOUT 13.1
  • MEN - includes Masters Men up to 54 years old
  • Proceed through the sequence below completing as many reps as possible in 17 minutes of:
  • 40 Burpees
  • 75 pound Snatch, 30 reps
  • 30 Burpees
  • 135 pound Snatch, 30 reps
  • 20 Burpees
  • 165 pound Snatch, 30 reps
  • 10 burpees
  • 210 pound Snatch, as many reps as possible
  • WOMEN - includes Masters Women up to 54 years old
  • Proceed through the sequence below completing as many reps as possible in 17 minutes of:
  • 40 Burpees
  • 45 pound Snatch, 30 reps
  • 30 Burpees
  • 75 pound Snatch, 30 reps
  • 20 Burpees
  • 100 pound Snatch, 30 reps
  • 10 burpees
  • 120 pound Snatch, as many reps as possible
Long AMRAP Barbell Snatch Burpees
  • WORKOUT 15.1
  • Complete as many rounds and reps as possible in 9 minutes of:
  • 15 toes-to-bars
  • 10 deadlifts (115 / 75 lb.)
  • 5 snatches (115 / 75 lb.)
  • WORKOUT 15.1a
  • 1-rep-max clean and jerk
  • 6-minute time cap
Medium AMRAP For Time Barbell Snatch Clean And Jerk Deadlift Toes to Bar
  • WORKOUT 15.5
  • 27-21-15-9 reps for time of:
  • Row (calories)
  • Thrusters
  • Men use 95 lb.
  • Women use 65 lb.
Long For Time Row Thrusters
  • WORKOUT 12.1
  • Complete as many reps as possible in 7 minutes of:
  • Burpees
Medium AMRAP Burpees
  • WORKOUT 14.1
  • MEN - includes Masters Men up to 54 years old
  • Complete as many rounds and reps as possible in 10 minutes of:
  • 30 double-unders
  • 75-lb. power snatches, 15 reps
  • WOMEN - includes Masters Women up to 54 years old
  • Complete as many rounds and reps as possible in 10 minutes of:
  • 30 double-unders
  • 55-lb. power snatches, 15 reps
Medium AMRAP For Time Barbell Snatch Double Unders
  • WORKOUT 14.4
  • MEN - includes Masters Men up to 54 years old
  • 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
  • WOMEN - includes Masters Women up to 54 years old
  • Complete as many rounds and repetitions as possible in 14 minutes of:
  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 14 lb. to 9-foot target
  • 30 cleans, 95 lb.
  • 20 muscle-ups
Long AMRAP For Time Clean And Jerk Muscle Ups Row Toes to Bar Wall Balls
  • WORKOUT 14.5
  • MEN - includes Masters Men up to 54 years old
  • 21-18-15-12-9-6-3 reps for time of:
  • 95-lb. thrusters
  • Burpees
  • WOMEN - includes Masters Women up to 54 years old
  • 21-18-15-12-9-6-3 reps for time of:
  • 65-lb. thrusters
  • Burpees
Long For Time Burpees Thrusters
  • WORKOUT 15.2
  • Every 3 minutes for as long as possible complete:
  • From 0:00-3:00
  • 2 rounds of:
  • 10 overhead squats (95 / 65 lb.)
  • 10 chest-to-bar pull-ups
  • From 3:00-6:00
  • 2 rounds of:
  • 12 overhead squats (95 / 65 lb.)
  • 12 chest-to-bar pull-ups
  • From 6:00-9:00
  • 2 rounds of:
  • 14 overhead squats (95 / 65 lb.)
  • 14 chest-to-bar pull-ups
  • Etc., following same pattern until you fail to complete both rounds
Short EMOM For Time Chest To Bar Overhead Squat Pull Ups
  • WORKOUT 16.2
  • Beginning on a 4-minute clock, complete as many reps as possible of:
  • 25 toes-to-bars
  • 50 double-unders
  • 15 squat cleans, 135 / 85 lb.
  • If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  • 25 toes-to-bars
  • 50 double-unders
  • 13 squat cleans, 185 / 115 lb.
  • If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  • 25 toes-to-bars
  • 50 double-unders
  • 11 squat cleans, 225 / 145 lb.
  • If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  • 25 toes-to-bars
  • 50 double-unders
  • 9 squat cleans, 275 / 175 lb.
  • If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  • 25 toes-to-bars
  • 50 double-unders
  • 7 squat cleans, 315 / 205 lb.
  • Stop at 20 minutes.
Medium AMRAP Barbell Clean Double Unders Toes to Bar
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