Open WODs

Open 15.5 W O RKO UT

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb/43kg.

Women use 65 lb./30kg

Open 15.4 W O RKO UT

Complete as many reps as possible in 8 minutes of:

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
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean
every 3 rounds.
Men clean 185 lb./84kg
Women clean 125 lb./56kg

Open 15.3 W O RKO UT

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb./9kg ball to 10 feet, Women use 14-lb./6kg ball to 9 feet

Open 15.2 W O RKO UT

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb. or 43 / 29 kg.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb. or 43 / 29 kg.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb. or 43 / 29 kg.)
14 chest-to-bar pull-ups

Etc., following same pattern

Open 15.1 &15.1A W O RKO UT

9min AMRAP

15 T2B
10 Deadlifts @ 52kg
5 Snatches @ 52kg

6min to find clean and jerk 1RM

Open workout 14.5"WOR KOU T

MEN - includes Masters Men up to 54 years old

21-18-15-12-9-6-3 reps for time of:
95-lb./43kg thrusters
Bar facing Burpees (25cm jump)

WOMEN - includes Masters Women up to 54 years old

21-18-15-12-9-6-3 reps for time of:
65-lb.=29kg thrusters
Burpees

"Open workout 14.4" WORKOUT

14min amrap:
60cal row
50 toes-to-bar
40 wall-ball (N 6kg-2.75cm / M 9kg-3.05m)
30cleans, 135 lb / 61kg,,/
20 muscle-up

OPEN 14.3 W O RKO UT

OPEN 14.3
8 m AMRAP:
10 deadlifts, 61kg/ 43 kg
15 box jumps, 61 / 50 cm
15 deadlifts, 84kg / 61kg.
15 box jumps, 61 / 50 cm
20 deadlifts, 102kg / 70 kg
15 box jumps, 61 / 50 cm
25 deadlifts, 125kg / 84 kg
15 box jumps, 61 / 50 cm
30 deadlifts, 143kg / 93 kg
15 box jumps, 61 / 50 cm
35 deadlifts, 166kg / 102 kg
15 box jumps, 61cm / 50 cm

Open 14.2 W O RKO UT

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb. or 43kg / 29 kg.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb. or 43kg / 29 kg.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb. or 43kg / 29 kg.)
14 chest-to-bar pull-ups

Etc., following same pattern

Open 14.1 W O RKO UT

10 min AMRAP
30 x Double Unders
15 x Power Snatches 34kg /25kg (75lb.*55lb.)

Open WOD 13.5 WORKOUT

Complete as many rounds and reps as possible in 4 minutes of:
100-45kg /-30kg Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends
to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time
extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time
extends to 16 min.....

Open WOD 13.4 WORKOUT

AMRAP in 7 minutes of
61kg /43kg Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
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.
Open WOD 13.3 / 12.4 WORKOUT
12 min AMRAP of:
150 wall balls (20 pound ball to 10 target / 14 pound/6,5kg ball
to 9/275cm target)
90 double unders
30 muscle-ups

Open 13.2 WOR KOU T

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs----52kg/34kg
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

Open 13.1 WOR KOU T

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs\\\\34kg /20kg
30 Burpees
30 Snatch, 135 / 75 lbs\\\61kg /34kg
20 Burpees
30 Snatch, 165 / 100 lbs\\\\\75kg // 45kg
10 burpees
Max rep Snatch, 210 / 120 lbs\\\95kg // 55kg

Open 12.5 W O RKO UT

Open 12.5
Complete as many reps as possible in 7 minutes following the rep
scheme below:
45kg/29kg pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
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.

Open WOD 12.4 / 13.3 WORKOUT

12 min AMRAP of:
150 wall balls (20 pound ball to 10 target / 14 pound ball to 9
target)
90 double unders
30 muscle-ups

Open WOD 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"/61cm box
115 pound/52kg 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"/51cm box
75 pound/34kg Push press, 12 reps
9 Toes-to-bar

Open WOD 12.2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10
minutes of:
75 pound/34kg Snatch, 30 reps
135 pound/61kg Snatch, 30 reps
165 pound/75kg Snatch, 30 reps
210 pound/95kg 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 10 minutes of:
45 pound/20kg Snatch, 30 reps
75 pound/34kg Snatch, 30 reps
100 pound/45kg Snatch, 30 reps
120 pound /55kg Snatch, as many reps as possible

Open WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees
This workout begins from a standing position. The Athlete will move from flat on
the ground to touching an object with both hands that is 6 inches(16cm) above
their max reach. Score is total reps completed.

Open WOD 11.6 W O RKO UT

As many reps as possible in 7 minutes of:

3 Thrusters, 45kg/29kg
3 Chest to Bar Pull-ups
6 Thrusters, 100 lbs / 65 lbs
6 Chest to Bar Pull-ups
9 Thrusters, 100 lbs / 65 lbs
9 Chest to Bar Pull-ups

Continue until time expires with 12 reps, the 15 reps, then 18 reps
and so.21

Open WOD 11.5 WORKOUT

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
 10 Toes to bar
15 Wall balls (14lbs to 9' target)
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (130lbs / 60kg)
10 Toes to bar
15 Wall balls (20lbs to 9' target)
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (75lbs / 35kg)
10 Toes to bar
15 Wall balls (10lbs to 9' target)

Open WOD 11.4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups

Open WOD 11.3 WORKOUT

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (135lb / 62kg)
Jerk (135lb / 62kg)
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)

Open WOD 11.2 WORKOUT

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
 9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20")
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20")

Open WOD 11.1 WO R KO UT

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches 35kg / 25kg