Daily Workouts

15:00 AMRAP

10 Pull-ups (C2B)

10 DB Hang clean & jerks (50/35)

40 Double-unders

Every 5:00 (0:00, 5:00, 10:00), run 400M

5 Sets

5 Deadlifts (build)

5 Strict handstand push-ups

5 Rounds for time

10 Toes to bar

15 Wall balls

20/16 Calorie row

CrossFit Open Workout 20.1

10 rounds for time

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

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8:00 EMOM

A. 10 - 50 ft HS walk

B. 1:00 Ski

2:00 Rest

8:00 EMOM

A. 5-10 Strict pull-ups

B. :30 DB Lunge

2:00 Rest

8:00 EMOM

A. :30 Hollow Rock/Hold

B. :30 Double-unders

Every 3:00 x 5 sets

15-12-9-6-3

Power snatches

-Add weight each round

-Shoot for unbroken sets

3 Rounds for time

12 Toes to Bar

15 Power cleans (115/80)

18 Box jump-overs

Partner Workout

10:00 AMRAP

A. 1:00 Echo Bike

B. 12 Pull-ups (C2B)

2:00 Rest

10:00 AMRAP

A. 1:00 Row

B. 16 DB Snatches

Front Squat

5 x 2

For time

Run 1,600 meters

9 thrusters (115/75)

Run 800 meters

15 thrusters

Run 400 meters

21 thrusters

Partner Workout

For Time

300/270/240 Cal bike

Every 2:00, perform

40 ft. D-ball push

5 D-ball cleans

5 D-ball squats

Alternate which partner does the D-ball push, cleans, and squats each se

12:00 AMRAP

12 Clean & jerks (100/70)

12 Pull-ups (C2B)

12 Thrusters

12 Toes to bar

4 Rounds not for time

10/10 Single leg deadlifts

:30 Cumulative L-Sit

4 Rounds not for time

15 Hip extensions

:30 Hollow rock/hold

200 ft. Farmer's carry

10:00 EMOM

A. Handstand walk practice

B. Double-under practice

CrossFit Open Workout 11.1

10:00 AMRAP

30 Double-unders

15 Power snatch (75/55)

Back Squat

5 x 3

4 Rounds for time

30 Wall balls

400m Run

Partner Workout

20:00 AMRAP

10 Pull-ups

10 Single arm DB devil's press (50/35)

10 DB Box step-ups

20/15 Calorie Row

-Alternate rounds with your partner

-Partner begins pull-ups when teammate begins row

5 Sets

5 Deadlifts

5 Strict HSPU

Partner Workout

16:00 Max Calorie Bike, Row OR Ski

On the even minutes, complete 5 D-ball cleans. On odd minutes, complete 5 burpee pull-ups. One athlete may keep working on the bike or erg while the other performs the D-ball cleans or burpee pull-ups at the top of each minute. Partition the work however you choose.

CrossFit Open Workout 14.4

14:00 AMRAP

60 Calorie Row

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Muscle-ups

5-7 Sets

5 Weighted pull-ups

15 Push-ups

For Time

500m Ski

5 Rope climbs

800m Run

10:00 EMOM

A. Handstand walk practice

B. Double-under practice

10:00 AMRAP

1-2-3-4-5...

Devil's Press

DB Squat

DB Snatch x 2 (2-4-6-8...)

DB Lunge x 2 (2-4-6-8...)

Double-Unders x 10 (10-20-30-40...)

12:00 AMRAP

10 Deadlifts (185/125)

20/15 Calorie Echo Bike

2:00 Rest

12:00 AMRAP

10 Burpees over the erg

20/15 Calorie Row

Front Squat

5 x 3

15:00 AMRAP

10 Thrusters

10 Pull-ups (C2B)

At 0:00, 5:00, and 10:00, run 400m

6 Rounds

2:00 Work/2:00 Rest

25 Wall balls

Max Calorie Bike in remaining time

(Each athlete completes 6 two-minute rounds)

Score is total calories completed

Power Snatch

5 x 3

CrossFit Open Workout 16.3

7:00 AMRAP

10 Power snatches (75/55)

3 Bar muscle-ups

12:00 AMRAP

5 Deadlifts (185/125)

10 Bar-facing burpees

15 Sit-ups

Build to a heavy set of

1 Clean +

1 Front squat +

1 Split jerk

3 Rounds for time

12 Clean & Jerks (135/95)

400m Run

5 Rounds for reps

1:00 Bike (calories)

1:00 Toes to bar

1:00 Row (calories)

1:00 Rest