+569 94664246 Lunes - Viernes 07:00 - 22:00 y Sábado 11:00 - 13:00 hrs. Los Morros #9305, La Cisterna
+569 94664246 Lunes - Viernes 07:00 - 22:00 y Sábado 11:00 - 13:00 hrs. Los Morros #9305, La Cisterna

CrossFit Open Workouts

El primer CrossFit Open tuvo lugar en 2011 con más de 26,000 atletas registrados. Seis entrenamientos diferentes fueron probados en el transcurso de seis semanas. Los entrenamientos de CrossFit Open en 2011 constaban de seis AMRAP que incluían una combinación de movimientos típicos de CrossFit como retazos, doble unders, deadlifts, saltos de cajas, golpes limpios, abdominales, burpees y mucho más. Pruebe los entrenamientos CrossFit Open 2011 por usted mismo y utilícelos como punto de referencia para volver a evaluar en el futuro.

11.1 Open Workout

Rx
AMRAP for 10 minutes:
30 Double-unders
15 Power snatches (75lbs / 55lbs)

Masters – Men & Women 55+
AMRAP for 10 minutes:
30 Double-unders
15 Power snatches (65lbs / 45lbs)

Equipment
Jump rope
Barbell

Top Scores
Men – Rich Froning: 448 reps = 9 rounds + 43 reps
Women – Annie Thorisdottir: 405 reps = 9 rounds + 0 reps

11.2 Open Workout

Rx
AMRAP for 15 minutes:
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″/20”)

Masters – Men & Women 55+
AMRAP for 15 minutes:
9 Deadlifts (145lbs / 90lbs)
12 Push-ups
15 Box jumps (20″/20”)

Equipment
Box
Barbell

Top Scores
Men – Jeab-Claude Jardim: 629 reps = 17 rounds + 17 reps
Women – Martina Barbaro: 642 reps = 17 rounds + 30 reps

11.3 Open Workout

Rx
AMRAP for 5 minutes:
Squat clean (165lbs / 110lbs)
Jerk (165lbs / 110lbs)

Masters – Men & Women 55+
AMRAP for 5 minutes:
Squat clean (135lbs / 75lbs)
Jerk (135lb / 75lbs)

Equipment
Barbell

Top Scores
Men – Rich Froning: 93 reps = 46 rounds + 1 rep
Women – Sarah Maas: 90 reps = 45 rounds

11.4 Open Workout

Rx
AMRAP for 10 minutes:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups

Masters – Men & Women 55+
AMRAP for 10 minutes:
60 Bar-facing burpees
30 Overhead squats (110lbs / 75lbs)
10 Muscle-ups

Equipment
Barbell
Gymnastics Rings

Top Scores
Men – Josh Bridges: 178 reps = 1 round + 78 reps
Women – Kristan Clever: 168 reps = 1 round + 68 reps

11.5 Open Workout

Rx
AMRAP for 20 minutes:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target / 14lbs to 9’ target)

Masters – Men & Women 55+
AMRAP for 20 minutes:
5 Power cleans (130lbs / 75lbs)
10 Toes to bar
15 Wall balls (20lbs to 9′ target / 10lbs to 9’ target)

Equipment
Barbell
Pull-up bar
Medicine ball
Wall with measured target

Top Scores
Men – Preston Austin: 516 reps = 17 rounds + 6 reps
Women – Annie Thorisdottir: 484 reps = 16 rounds + 4 reps

11.6 Open Workout

Rx
AMRAP for 7 minutes:
3 Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups…
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Masters – Men & Women 55+
AMRAP for 7 minutes:
3 Thrusters (90lbs / 55lbs)
3 Chest to bar Pull-ups (women do chin over bar pull-ups)
6 Thrusters (90lbs / 55lbs)
6 Chest to bar Pull-ups (women do chin over bar pull-ups)
9 Thrusters (90lbs / 55lbs)
9 Chest to bar Pull-ups (women do chin over bar pull-ups)
12 Thrusters (90lbs / 55lbs)
12 Chest to bar Pull-ups (women do chin over bar pull-ups)
15 Thrusters (90lbs / 55lbs)
15 Chest to bar Pull-ups (women do chin over bar pull-ups)
18 Thrusters (90lbs / 55lbs)
18 Chest to bar Pull-ups (women do chin over bar pull-ups)
21 Thrusters (90lbs / 55lbs)
21 Chest to bar Pull-ups… (women do chin over bar pull-ups)
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Equipment
Barbell
Pull-up bar

Top Scores
Men – Josh Bridges: 169 reps
Women – Fortune Santos: 168 reps

2011 CrossFit Open Winners

Men – Dan Bailey: 43 points
Women – Annie Thorisdottir: 21 points


12.1 Open Workout

Rx & Masters
AMRAP for 7 minutes:
Burpees to a 6-inch target

Equipment
6-inch target

Top Scores
Men – Scott Panchik & Danila Shokhin: 161 reps
Women – Kristan Clever: 143

12.2 Open Workout

Rx
AMRAP for 10 minutes:
30 Snatches (75lbs / 45lbs)
30 Snatches (135lbs / 75lbs)
30 Snatches (165lbs / 100lbs)
AMRAP Snatches (210lbs / 120lbs)

Masters – Men & Women 55+
AMRAP for 10 minutes:
30 Snatches (45lbs / 35lbs)
30 Snatches (75lbs / 55lbs)
30 Snatches (100lbs / 75lbs)
AMRAP Snatches (120lbs / 90lbs)

Equipment
Barbell
Plates
Collars

Top Scores
Men – Rich Froning: 98 reps
Women – Annie Thorisdottir: 109 reps

12.3 Open Workout

Rx
AMRAP for 18 minutes:
15 Box jumps (24” / 20”)
12 Push press (115lbs / 75lbs)
9 Toes to bar

Masters – Men & Women 55+
AMRAP for 18 minutes:
15 Box jumps (20” / 20”)
12 Push press (95lbs / 55lbs)
9 Toes to bar

Equipment
Barbell
Box
Pull-up bar

Top Scores
Men – Rich Froning: 531 reps = 14 rounds + 27 reps
Women – Kristan Clever: 540 reps = 15 rounds

12.4 Open Workout

Rx
AMRAP for 12 minutes:
150 Wall balls (20lbs to 10’ target / 14lbs to 9’ target)
90 Double-unders
30 Muscle-ups

Masters – Men & Women 55+
AMRAP for 12 minutes:
150 Wall balls (20lbs to 10’ target / 10lbs to 9’ target)
90 Double-unders
30 Muscle-ups

Equipment
Jump Rope
Medicine ball
Gymnastics Rings

Top Scores
Men – Neal Maddox: 323 reps = 1 round + 53 reps
Women – Kristan Clever: 270 reps = 1 round

12.5 Open Workout

(repeat workout from 11.6)
Rx
AMRAP for 7 minutes:
3 Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Masters – Men & Women 55+
AMRAP for 7 minutes:
3 Thrusters (90lbs / 55lbs)
3 Chest to bar Pull-ups (women do chin over bar pull-ups)
6 Thrusters (90lbs / 55lbs)
6 Chest to bar Pull-ups (women do chin over bar pull-ups)
9 Thrusters (90lbs / 55lbs)
9 Chest to bar Pull-ups (women do chin over bar pull-ups)
12 Thrusters (90lbs / 55lbs)
12 Chest to bar Pull-ups (women do chin over bar pull-ups)
15 Thrusters (90lbs / 55lbs)
15 Chest to bar Pull-ups (women do chin over bar pull-ups)
18 Thrusters (90lbs / 55lbs)
18 Chest to bar Pull-ups (women do chin over bar pull-ups)
21 Thrusters (90lbs / 55lbs)
21 Chest to bar Pull-ups… (women do chin over bar pull-ups)
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Equipment
Barbell
Pull-up bar

Top Scores
Men – Danny Henry: 163 reps
Women – Camille Leblanc-Bazinet: 173 reps

2012 CrossFit Open Winners

Men – Rich Froning: 41 points
Women – Kristan Clever: 26 points


13.1 Open Workout

Rx
AMRAP for 17 minutes:
40 Burpees
30 Snatches (75lbs / 45lbs)
30 Burpees
30 Snatches (135lbs / 75lbs)
20 Burpees
30 Snatches (165lbs / 100lbs)
10 Burpees
AMRAP Snatches (210lbs / 120lbs)

Masters – Men & Women 55+
AMRAP for 17 minutes:
40 Burpees
30 Snatches (45lbs / 35lbs)
30 Burpees
30 Snatches (75lbs / 55lbs)
20 Burpees
30 Snatches (100lbs / 75lbs)
10 Burpees
AMRAP Snatches (120lbs / 90lbs)

Equipment
Barbell
Plates
Collars

13.1 Top Scores
Men – Neal Maddox: 199 reps
Women – Kristan Clever: 211 reps

13.2 Open Workout

Rx
AMRAP for 10 minutes:
5 Shoulder-to-overhead (115lbs / 75lbs)
10 Deadlifts (115lbs / 75lbs)
30 Snatches (165lbs / 100lbs)
15 Box Jumps (24” / 20”)

Masters – Men & Women 55+
AMRAP for 10 minutes:
5 Shoulder-to-overhead (95lbs / 65lbs)
10 Deadlifts (95lbs / 65lbs)
15 Box Jumps (20” / 20”)

Equipment
Box
Barbell
Plates
Collars

13.2 Top Scores
Men – Patrick Gallagher: 387 reps = 12 rounds + 27 reps
Women – Lindsey Cascarina: 389 reps = 12 rounds + 29 reps

13.3 Open Workout

Repeat event from 12.4
Rx
AMRAP for 12 minutes:
150 Wall balls (20lbs to 10’ target / 14lbs to 9’ target)
90 Double-unders
30 Muscle-ups

Masters – Men & Women 55+
AMRAP for 12 minutes:
150 Wall balls (20lbs to 9’ target / 10lbs to 9’ target)
90 Double-unders
30 Muscle-ups

Equipment
Medicine ball
Jump Rope
Gymnastics Rings

13.3 Top Scores
Men – Ben Smith: 329 reps = 1 round + 59 reps
Women – Samantha Briggs: 323 reps = 1 round + 53 reps

13.4 Open Workout

Rx
AMRAP for 7 minutes:
3 Clean and jerks (135lbs / 95lbs)
3 Toes-to-bar
6 Clean and jerks (135lbs / 95lbs)
6 Toes-to-bar
9 Clean and jerks (135lbs / 95lbs)
9 Toes-to-bar
12 Clean and jerks (135lbs / 95lbs)
12 Toes-to-bar
15 Clean and jerks (135lbs / 95lbs)
15 Toes-to-bar
18 Clean and jerks (135lbs / 95lbs)
18 Toes-to-bar
Instructions: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Masters – Men & Women 55+
AMRAP for 7 minutes:
3 Clean and jerks (115lbs / 65lbs)
3 Toes-to-bar
6 Clean and jerks (115lbs / 65lbs)
6 Toes-to-bar
9 Clean and jerks (115lbs / 65lbs)
9 Toes-to-bar
12 Clean and jerks (115lbs / 65lbs)
12 Toes-to-bar
15 Clean and jerks (115lbs / 65lbs)
15 Toes-to-bar
18 Clean and jerks (115lbs / 65lbs)
18 Toes-to-bar
Follow Rx Instructions above

Equipment
Pull-up bar
Barbell
Plates

13.4 Top Scores
Men – Jason Khalipa: 129 reps = 6 rounds + 3 reps
Women – Samantha Briggs: 126 reps = 6 rounds

13.5 Open Workout

Rx
AMRAP for 4 minutes:
15 Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups

Instructions: If 3 rounds (90 reps) are completed in under 4 minutes, time extends to 8 minutes.
If 6 rounds (180 reps) are completed in under 8 minutes, time extends to 12 minutes.
If 9 rounds (270 reps) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Masters – Men & Women 55+
AMRAP for 4 minutes:
15 Thrusters (65lbs / 45lbs)
15 Chin over bar pull-ups (men) / 15 jumping chest to bar pull-ups (women)

Follow Rx instructions above

Equipment
Barbell
Pull-up bar

13.5 Top Scores
Men – Josh Bridges: 254 reps = 8 rounds + 14 reps
Women – Lindsay Bourdon: 256 reps = 8 rounds + 16 reps

2013 CrossFit Open Winners
Men – Rich Froning: 28 points
Women – Samantha Briggs: 16 points


CrossFit Open Workout 14.1

Rx
AMRAP for 10 minutes:
30 Double unders
15 Power snatches (75lbs / 55lbs)

Masters – Men & Women 55+
AMRAP for 10 minutes:
30 Double unders
15 Power snatches (65lbs / 45lbs)

Equipment
Jump rope
Barbell
Plates
Collars

14.1 Top Scores
Men – Dan Bailey: 461 reps = 10 rounds + 11 reps
Women – Samantha Briggs: 472 reps = 10 rounds + 22 reps

CrossFit Open Workout 14.2

Rx
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95lbs / 65lbs)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95lbs / 65lbs)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95lbs / 65lbs)
14 chest-to-bar pull-ups

Follow the same pattern until you fail to complete the full 2 rounds.

Masters – Men & Women 55+
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (65lbs / 45lbs)
10 Chin over pull-ups (men) / 12 jumping chest-to-bar pull-ups (women)

From 3:00-6:00
2 rounds of:
12 overhead squats (65lbs / 45lbs)
12 Chin over pull-ups (men) / 12 jumping chest-to-bar pull-ups (women)

From 6:00-9:00
2 rounds of:
14 Overhead squats (65lbs / 45lbs)
14 Chin over pull-ups (men) / 12 jumping chest-to-bar pull-ups (women)

Follow the same pattern until you fail to complete the full 2 rounds.

Note: If you complete the 2 rounds before the time cap, you must rest until the next 3-minute set starts (no working ahead).

Equipment
Pull-up bar
Barbell
Plates
Collars

14.2 Top Scores
Men – Irving Hernandez: 396 reps
Women – Camille Leblanc-Bazinet: 404 reps

CrossFit Open Workout 14.3

Rx
AMRAP for 8 minutes:
10 Deadlifts (135lbs / 95lbs)
15 Box jumps (24” / 20”)
15 Deadlifts (185lbs / 135lbs)
15 Box jumps (24” / 20”)
20 Deadlifts (225lbs / 155lbs)
15 Box jumps (24” / 20”)
25 Deadlifts (275lbs / 185lbs)
15 Box jumps (24” / 20”)
30 Deadlifts (315lbs / 205lbs)
15 Box jumps (24” / 20”)
35 Deadlifts (365lbs / 225lbs)
15 Box jumps (24” / 20”)

Masters – Men & Women 55+
AMRAP for 8 minutes:
10 Deadlifts (95lbs / 65lbs)
15 Box jumps (20” / 20”)
15 Deadlifts (135lbs / 95lbs)
15 Box jumps (20” / 20”)
20 Deadlifts (185lbs / 115lbs)
15 Box jumps (20” / 20”)
25 Deadlifts (225lbs / 135lbs)
15 Box jumps (20” / 20”)
30 Deadlifts (275lbs / 155lbs)
15 Box jumps (20” / 20”)
35 Deadlifts (315lbs / 185lbs)
15 Box jumps (20” / 20”)

Note: each athlete is responsible for loading their barbell to the next weight (no assistance allowed). The same barbell must be used for the entirety of the workout.

Equipment
Barbell
Plates
Collars
Box

14.3 Top Scores
Men – Austin Malleolo: 182 reps
Women – Danielle Sidell: 192 reps

CrossFit Open Workout 14.4

Rx
AMRAP for 14 minutes:
60 calorie row
50 Toes-to-bar
40 Wall ball shots (20lbs to 10’ / 14lbs to 9’)
30 Cleans (135lbs / 95lbs)
20 Muscle-ups

Masters – Men & Women 55+
AMRAP for 14 minutes:
60 calorie row
50 Toes-to-bar
40 Wall ball shots (20lbs to 9’ / 10lbs to 9’)
30 Cleans (115lbs / 65lbs)
20 Muscle-ups

Equipment
Rowing machine
Pull-up bar
Medicine ball
Barbell
Plates
Collars
Gymnastics Rings

14.4 Top Scores
Men – Rich Froning: 277 reps = 1 round + 77 reps
Women – Samantha Briggs: 256 reps = 1 round + 56 reps

CrossFit Open Workout 14.5

Rx
21-18-15-12-9-6-3 reps for time of:
Thrusters (95lbs / 65lbs)
Burpees

Masters – Men & Women 55+
21-18-15-12-9-6-3 reps for time of:
Thrusters (65lbs / 45lbs)
Burpees

Equipment
Barbell
Plates
Collars

14.5 Top Scores
Men – Josh Bridges: 07:49
Women – Samantha Briggs: 8:31

2014 CrossFit Open Winners
Men – Rich Froning: 18 points
Women – Samantha Briggs: 35 points


15.1 CrossFit Open Workout

Rx

AMRAP for 9 minutes:

  • 15 Toes-to-bar
  • 10 Deadlifts (115lbs / 75lbs)
  • 5 Snatches (115lbs / 75lbs)

Scaled

AMRAP for 9 minutes:

  • 15 Hanging knee raises
  • 10 Deadlifts (85lbs / 55lbs)
  • 5 Snatches* (85lbs / 55lbs)
    *Ground to overhead allowed

Masters – Men & Women 55+

Teens – Boys & Girls 14-17

AMRAP for 9 minutes:

  • 15 Toes-to-bar
  • 10 Deadlifts (85lbs / 55lbs)
  • 5 Snatches (85lbs / 55lbs)

Scaled Masters – Men & Women 55+

AMRAP for 9 minutes:

  • 15 Sit-ups
  • 10 Deadlifts (65lbs / 45lbs)
  • 5 Snatches* (65lbs / 45lbs)
    *Ground to overhead allowed

Scaled Teens

AMRAP for 9 minutes:

  • 15 Hanging knee raises
  • 10 Deadlifts (65lbs / 45lbs)
  • 5 Snatches* (65lbs / 45lbs)
    *Ground to overhead allowed

15.1a CrossFit Open Workout

All Divisions

6 minutes to establish:
1 Rep max clean and jerk

Note: Athletes must use the same bar for 15.1 and 15.1a and must load their own barbell with no additional assistance. 15.1a will begin on the same running clock as 15.1. When the clock hits 9:00, athletes have 6 minutes to establish a max clean and jerk. Plates smaller than ½ pound cannot be used.

Equipment
Barbell
Plates
Collars
Pull-up bar

15.1 Top Scores
Men – Austin Malleolo: 245 reps = 8 rounds + 5 reps
Women – Helen Harding: 255 reps = 8 rounds + 15 reps

15.1a Top Scores
Men – Andrew Ciancio: 419 lbs.
Women – Becca Day: 265 lbs.

15.2 CrossFit Open Workout

(repeat workout from 14.2)

Rx

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  • 10 overhead squats (95lbs / 65lbs)
  • 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 12 overhead squats (95lbs / 65lbs)
  • 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 14 overhead squats (95lbs / 65lbs)
  • 14 chest-to-bar pull-ups

Follow the same pattern until you fail to complete the full 2 rounds.

Scaled

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  • 6 overhead squats (65lbs / 45lbs)
  • 6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 8 overhead squats (65lbs / 45lbs)
  • 8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 10 overhead squats (65lbs / 45lbs)
  • 10 chin-over-bar pull-ups

Follow the same pattern until you fail to complete the full 2 rounds.

Masters – Men & Women 55+

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  • 10 overhead squats (65lbs / 45lbs)
  • 10 Chin over pull-ups (men), jumping chest-to-bar pull-ups (women)

From 3:00-6:00
2 rounds of:

  • 12 overhead squats (65lbs / 45lbs)
  • 12 Chin over pull-ups (men), jumping chest-to-bar pull-ups (women)

From 6:00-9:00
2 rounds of:

  • 14 Overhead squats (65lbs / 45lbs)
  • 14 Chin over pull-ups (men), jumping chest-to-bar pull-ups (women)

Follow the same pattern until you fail to complete the full 2 rounds.

Scaled Masters – Men & Women 55+
& Scaled Teens – Girls & Boys 14-17

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  • 6 Overhead squats (45lbs / 35lbs)
  • 6 Jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:

  • 8 Overhead squats (45lbs / 35lbs)
  • 8 Jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:

  • 10 Overhead squats (45lbs / 35lbs)
  • 10 Jumping chest-to-bar pull-ups

Follow the same pattern until you fail to complete the full 2 rounds.

Teens – Girls & Boys 14-17

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:

  • 10 Overhead squats (65lbs / 45lbs)
  • 10 Chin over pull-ups

From 3:00-6:00
2 rounds of:

  • 12 Overhead squats (65lbs / 45lbs)
  • 12 Chin over pull-ups

From 6:00-9:00
2 rounds of:

  • 14 Overhead squats (65lbs / 45lbs)
  • 14 Chin over pull-ups (men), jumping chest-to-bar pull-ups (women)

Follow the same pattern until you fail to complete the full 2 rounds.

Equipment
Pull-up bar
Barbell
Plates
Collars

15.2 Top Scores
Men – Josh Bridges: 435 reps
Women – Camille Leblanc-Bazinet: 427 reps

15.3 CrossFit Open Workout

Rx
& Teens – Boys & Girls 16-17

AMRAP for 14 minutes:

  • 7 Muscle-ups
  • 50 Wall ball shots (20lbs to 10’ / 14lbs to 9’)
  • 100 Double unders

Scaled

AMRAP for 14 minutes:

  • 50 Wall ball shots (20lbs to 9’ / 10lbs to 9’)
  • 200 Double unders

Masters – Men & Women 55+

AMRAP for 14 minutes:

  • 100 Double unders
  • 50 Wall ball shots (20lbs to 9’ / 10lbs to 9’)
  • 7 Muscle-ups

Scaled Masters – Men & Women 55+
& Scaled Teens – Boys & Girls 14-15, 16-17

AMRAP for 14 minutes:

  • 50 Wall balls (14lbs to 9’ target / 10lbs to 9’ target)
  • 200 Single unders

Teens – Boys & Girls 14-15

AMRAP for 14 minutes:

  • 100 Double unders
  • 50 Wall balls (14lbs to 9’ target / 10lbs to 9’ target)
  • 7 Muscle-ups

Equipment
Medicine ball
Jump Rope
Gymnastics Rings

15.3 Top Scores
Men – Ben Smith: 630 reps = 4 rounds + 2 reps
Women – Samantha Briggs: 633 reps = 4 rounds + 5 reps

15.4 CrossFit Open Workout

Rx

AMRAP for 8 minutes:

  • 3 Handstand push-ups
  • 3 Cleans (185lbs / 125lbs)
  • 6 Handstand push-ups
  • 3 Cleans (185lbs / 125lbs)
  • 9 Handstand push-ups
  • 3 Cleans (185lbs / 125lbs)
  • 12 Handstand push-ups
  • 6 Cleans (185lbs / 125lbs)
  • 15 Handstand push-ups
  • 6 Cleans (185lbs / 125lbs)
  • 18 Handstand push-ups
  • 6 Cleans (185lbs / 125lbs)
  • 21 Handstand push-ups
  • 9 Cleans (185lbs / 125lbs)

Instructions: This is a timed workout. If you complete the round of 21 handstand push-ups, continue adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds.

Scaled

AMRAP for 8 minutes:

  • 10 Push Presses (95lbs / 65lbs)
  • 10 Cleans (115lbs / 75lbs)

Masters – Men & Women 55+

AMRAP for 8 minutes:

  • 3 Push presses (95lbs / 65lbs)
  • 3 Cleans (115lbs / 75lbs)
  • 6 Push presses (95lbs / 65lbs)
  • 3 Cleans (115lbs / 75lbs)
  • 9 Push presses (95lbs / 65lbs)
  • 3 Cleans (115lbs / 75lbs)
  • 12 Push presses (95lbs / 65lbs)
  • 6 Cleans (115lbs / 75lbs)
  • 15 Push presses (95lbs / 65lbs)
  • 6 Cleans (115lbs / 75lbs)
  • 18 Push presses (95lbs / 65lbs)
  • 6 Cleans (115lbs / 75lbs)
  • 21 Push presses (95lbs / 65lbs)
  • 9 Cleans (115lbs / 75lbs)

Follow Rx instructions above.

Scaled Masters – Men & Women 55+
& Scaled Teens – Girls & Boys 14-15, 16-17

AMRAP for 8 minutes:

  • 10 Push Presses (65lbs / 45lbs)
  • 10 Cleans (75lbs / 55lbs)

Teens – Girls & Boys 14-15, 16-17

AMRAP for 8 minutes:

  • 3 Handstand push-ups
  • 3 Cleans
  • 6 Handstand push-ups
  • 3 Cleans
  • 9 Handstand push-ups
  • 3 Cleans
  • 12 Handstand push-ups
  • 6 Cleans
  • 15 Handstand push-ups
  • 6 Cleans
  • 18 Handstand push-ups
  • 6 Cleans
  • 21 Handstand push-ups
  • 9 Cleans

Follow Rx instructions above.

Clean weight for teens:
Girls 14-15 = 65lbs
Boys 14-15 = 95lbs
Girls 16-17 = 75lbs
Boys 16-17 = 115lb

Equipment
Wall with line for handstand push-up
Barbell
Plates
Collars

15.4 Top Scores
Men – Jacob Anderson: 183 reps
Women – Kristin King: 180 reps

15.5 CrossFit Open Workout

Rx

27-21-15-9 reps for time:

  • Row for calories
  • Thrusters (95lbs / 65lbs)

Scaled
& Masters – Men & Women 55+
& Teens – Girls & Boys 14-15, 16-17

27-21-15-9 reps for time:

  • Row for calories
  • Thrusters (65lbs / 45lbs)

Scaled Masters – Men & Women 55+
& Scaled Teens – Girls & Boys 14-15, 16-17

27-21-15-9 reps for time:

  • Row for calories
  • Thrusters (45lbs / 35lbs)

Equipment
Rowing machine
Barbell
Plates
Collars

15.5 Top Scores
Men – Mat Fraser & Simon Paquette: 05:19
Women – Colleen Fotsch: 06:26

CrossFit Open 2015 Winners
Men – Mat Fraser: 127 points
Women – Annie Thorisdottir: 111 points


16.1 Crossfit Open WOD

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

Men lunge 95 lb.
Women lunge 65 lb.

16.2 CrossFit Open WOD

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.

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-upsMen use 75 lb.
Women use 55 lb.

16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-upsMen deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.


Workout 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

Time cap: 20 minutes

Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Workout 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Workout 17.5

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Workout 17.5

10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

 

 

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