10 Minute Skill Work
Double Unders or Rope Climbs
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4-5)
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat
3 Rounds For Time:
30 Wall Balls (20/14)
20 Single Dumbbell Box Step-ups
1000 Meter Row
Dumbbell: 50/35
Box: 24/20
Deadlift
Build to a Heavy Set of 3
AMRAP 12:
9 Hang Power Cleans (115/85)
12 Push-ups
15 Deadlifts (115/85)
Push Press
On the Minute x 10
2 Push Press
AMRAP 15:
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row
Teams of 3
AMRAP 25:
200 Meter Run
7 Burpees
7 Deadlifts (185/125)
*Next Athlete Begins Round When Runner Returns
Strength
On the Minute x 10
4 Thrusters
On the Minute x 12
Odd: 40 Seconds Max Pushups
Even: 40 Seconds Max Wallballs
*Score is push ups plus wallballs each round
Snatch
Build to a Heavy 1 Rep
AMRAP 12:
12 Power Snatches (95/65)
12 Ab-mat Sit Ups
12 Pull-ups
Bench Press
Build to a Heavy Set of 5
AMRAP 20
20/15 Calorie Row
15 Slamballs (20/10)
10 Push-ups
Front Squat
4 Sets of 5 Reps
"Move It or Lose It"
For Time
In 3 minutes, perform:
250m Row
7 Burpee Box Jump Overs (24"/20")
Max Thrusters (95/65)
Rest 1 minute between rounds. Repeat until 45 Thrusters are complete.
Time Cap: 15 minutes
Build to a Heavy Complex
Every 1:30 x 8 Rounds
2 Hang Power Cleans
1 Power Clean
6 Rounds
30 Double Unders
8 Power Cleans (135/95)
Veteran's Day Hero WOD
"White"
5 Rounds
3 Rope Climbs
10 Toes to bar
21 OH Walking Lunges (45/35 lb plate)
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Shoulder Press
Build to a Heavy Set of 3
5 Rounds:
10 Strict Press (75/55)
20 Slamballs (30/20)
For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees
CrossFit Open Workout 20.5
For time (20 minute time cap)
Partitioned in any way:
40 Ring muscle ups
80 calorie row
120 wal ball shots
Female: 14-lb ball to 9 ft target
Male: 20-lb ball to 10 ft target
4 Rounds:
AMRAP 4:
200m Run
20/15 Calorie Row
Max Power Cleans (135/95)
Rest 4 Minutes Between Rounds
*Score is number of cleans each round
Push Jerk
Build to a Heavy Set of 3
“Bruiser”
AMRAP 12:
15 Push Jerks (95/65)
30 Air Squats
60 Double Unders
Deadlift
10-8-6-4-2
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
4 Rounds:
30/21 Calorie Row
30 Slamballs (30/20)
30 AbMat Sit-ups
Teams of 2
25 minute AMRAP
9 Front squats (115/85)
7 Bar facing burpee
5 Pull Ups
200m run
Partners complete full round