Thursday 210211

Thursday 210225

Thursday 210225

Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 110 lb. ♂ 165 lb.

Post reps completed to comments.
Compare to 110406.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 65 lb. ♂ 95 lb.

Foundations:
Complete as many rounds and reps as possible in 5 minutes of:
Power clean
Front squat
Jerk

♀ 15 lb. ♂ 22 lb.

Equipment Free:
Complete as many rounds and reps as possible in 5 minutes of:
6 single-leg squats, alternating
3 handstand push-ups

Friday 210219

Friday 210219

Workout 16.1
Rx’d:
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

♀ 65-lb. lunge ♂ 95-lb. lunge

Post rounds completed to comments.
Compare to 160226.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front-rack walking lunge
8 burpees
25-ft. front-rack walking lunge
8 jumping pull-ups

♀ 35-lb. lunge ♂ 45-lb. lunge

Foundations:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge or 10 assisted lunges
8 burpees to ground or elevated surface
25-ft. walking lunge or 10 assisted lunges
16 dumbbell rows (8 left/8 right)

♀ 10-lb. DB ♂ 15-lb. DB

Equipment Free:
Complete as many rounds and reps as possible in 20 minutes of:
50-ft. walking lunge
8 burpees
50-ft. walking lunge
8 handstand push-ups

Friday 210205

Friday 210205

Open Workout 15.3

Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)
100 double-unders

Post time to comments.
Compare to 150313.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled
Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-unders

Foundations
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups, from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps

Equipment Free
Complete as many rounds and reps as possible in 14 minutes of:
14 dips between chairs
50 air squats
100 jumping jacks

Saturday 221029

Saturday 221029

Jack
Complete as many rounds as possible in 20 minutes of:

10 push presses
10 kettlebell swings
10 box jumps

♀ 80-lb presses, 16-kg swings, 20-in box
♂ 115-lb presses, 24-kg swings, 24-in box

Post rounds completed to comments.
Compare to 180430.

Scaling:
Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 65-lb presses, 16-kg swings, 20-in box
♂ 95-lb presses, 24-kg swings, 24-in box

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

♀ 45-lb presses, 8-kg swings, 12-in box
♂ 65-lb presses, 12-kg swings, 20-in box