Every CrossFit Open Workout Ever - 2011 to present date

CrossFit Open 11.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

 

 

Open Workout 11.2 

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 Workout 11.3

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 Workout 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 Workout 11.5

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 Workout 11.6

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 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.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
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.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 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.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 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.

Open Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

 

Open Workout 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 Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound 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 Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

 

 

Open Workout 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" box
115 pound 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" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

 

Open Workout 12.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups

 

Open Workout 12.5

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 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.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
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.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 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.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 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.

Open Workout 16.1 

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

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.

 

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

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 chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

 

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

 

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

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 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

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 chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

 

Open Workout 16.2

 

Rx’d 

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

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.

 

Scaled 

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

 

Masters 

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 115 / 65 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, 135 / 85 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, 155 / 105 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, 185 / 125 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, 205 / 145 lb.

Stop at 20 minutes.

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 sit-ups
  50 single-unders
  15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

 

Teens 14-15

(Teen Boys 14-15, Teen Girls 14-15)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 95 / 55 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, 115 / 75 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, 135 / 95 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, 155 / 105 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, 185 / 115 lb.

Stop at 20 minutes.

 

Teens 16-17

(Teen Boys 16-17, Teen Girls 16-17)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 115 / 75 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, 145 / 95 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, 185 / 125 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, 205 / 135 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, 235 / 155 lb.

Stop at 20 minutes.

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 145 / 95 lb.

Stop at 20 minutes.

 

Open Workout 16.3

 

Rx’d 

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

 

Scaled 

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

 

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

 

Teens 

(Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.

 

Open Workout 16.4

 

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men 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
 

Scaled 

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
 

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
 

Scaled Masters 

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.
 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target
 

Scaled Teens 

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

Open Workout 16.5

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

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

Men use 95 lb.
Women use 65 lb.

Scaled 

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

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

Men use 65 lb.
Women use 45 lb.

Masters 

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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

Men use 65 lb.
Women use 45 lb.

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

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

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 

(Teen Boys 14-15, Teen Girls 14-15)

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

Boys use 65 lb.
Girls use 45 lb.
 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

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

Boys use 45 lb.
Girls use 35 lb.

Open Workout 17.1

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

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

Time cap: 20 minutes

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

 

Scaled 

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

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

Time cap: 20 minutes

 

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

 

Masters 

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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

Time cap: 20 minutes

 

Men use 35-lb. dumbbell and 24-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

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

Time cap: 20 minutes

 

Men use 20-lb. dumbbell and 20-in. box, step-ups OK

Women use 10-lb. dumbbell and 20-in. box, step-ups OK

 

Teens 

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

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

Time cap: 20 minutes

 

Teen Ages 14-15,

Boys use 35-lb. dumbbell and 24-in. box

Girls use 20-lb. dumbbell and 20-in. box

 

Teen Ages 16-17

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

 

Scaled Teens 

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

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

Time cap: 20 minutes

 

Teen Ages 14-15,

Boys use 20-lb. dumbbell and 24-in. box

Girls use 10-lb. dumbbell and 20-in. box

 

Teen Ages 16-17

Men use 35-lb. dumbbell and 20-in. box

Women use 20-lb. dumbbell and 20-in. box

 

Open Workout 17.2

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
 

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

Women use 35-lb. dumbbells

  

Scaled 

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

 

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

 

Men use 35-lb. dumbbells

Women use 20-lb. dumbbells

 

Masters 

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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 chest-to-bar pull-ups
  8 power cleans
Etc., alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds.

 

Men use 35-lb. dumbbells

Women use 20-lb. dumbbells

  

Scaled Masters 

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

 

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

 

Men use 20-lb. dumbbells

Women use 10-lb. dumbbells

 

Teens 

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

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.

 

Teen Ages 14-15,

Boys use 35-lb. dumbbell

Girls use 20-lb. dumbbell

 

Teen Ages 16-17

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

 

Scaled Teens 

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

 

Teen Ages 14-15,

Boys use 20-lb. dumbbell

Girls use 10-lb. dumbbell

 

Teen Ages 16-17

Men use 35-lb. dumbbell

Women use 20-lb. dumbbell

 

Open Workout 17.3 

RX MEN

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)
 

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.

 
RX WOMEN

(RX Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 65 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch, 185 lb.

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

 

Scaled Men

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

SCALED WOMEN

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

 

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 35 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 55 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 65 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 75 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 95 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

Masters MEN

(Masters Men 55-59, Masters Men 60+)

Prior to 8:00, complete:
3 rounds of:
    6 chin-over-bar pull-ups
    6 squat snatches, 75 lb.
Then, 3 rounds of:
    7 chin-over-bar pull-ups
    5 squat snatches, 105 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chin-over-bar pull-ups
    4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chin-over-bar pull-ups
    3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chin-over-bar pull-ups
    2 squat snatches, 185 lb.
Prior to 24:00, complete 3 rounds of:
    11 chin-over-bar pull-ups
    1 squat snatch, 205 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

MASTERS WOMEN
(Masters Women 55-59, Masters Women 60+)

Prior to 8:00, complete:
3 rounds of:
    6 chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 chin-over-bar pull-ups
    1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

Scaled Masters MEN

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 
SCALED MASTERS WOMEN

(Scaled Masters Women 55-59, Scaled Masters Women 60+)

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 35 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 55 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 65 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 75 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 95 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Teen Boys Ages 14-15,

Boys

Prior to 8:00, complete:
3 rounds of:
    6 chin-over-bar pull-ups
    6 squat snatches, 75 lb.
Then, 3 rounds of:
    7 chin-over-bar pull-ups
    5 squat snatches, 105 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chin-over-bar pull-ups
    4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chin-over-bar pull-ups
    3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chin-over-bar pull-ups
    2 squat snatches, 185 lb.
Prior to 24:00, complete 3 rounds of:
    11 chin-over-bar pull-ups
    1 squat snatch, 205 lb.

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

 

Tean Girls Age 14-15

Prior to 8:00, complete:
3 rounds of:
    6 chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 chin-over-bar pull-ups
    1 squat snatch, 155 lb.

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

 

 

Teen Men Ages 16-17

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.

 

Teen Women Ages 16-17

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 65 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch, 185 lb.

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

  

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Boys Ages 14-15,

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

Teen Girls Ages 14-15

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 35 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 55 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 65 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 75 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 95 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

Teen Men Ages 16-17

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 45 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

Teen Women Ages 16-17

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 35 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 55 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 65 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 75 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 95 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

Open Workout 17.4

RX MEN

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

 

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

 

RX Women

(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

 

Scaled Men

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

 

SCALED WOMEN

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

  

Masters Men

(Masters Men 55-59, Masters Men 60+)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 185 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 push presses, 95 lb.

 

Masters Women

(Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 125 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 push presses, 65 lb.

 

Scaled Masters Men

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 push presses, 65 lb.

 

Scaled Masters Women

(Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 push presses, 45 lb.

 

Teens Boys 14-15
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

 

Teen Girls 14-15

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

 

Teen Men 16-17

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

 

Teen Women 16-17

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

 

Scaled Teens Boys 14-15

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) 

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

 

Scaled Teens Girls 14-15

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 65 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

 

Scaled Teen Men Ages 16-17

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

 

Scaled Teen Women 16-17

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

  

Open Workout 17.5

RX MEN
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

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

 

RX WOMEN
(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

10 rounds for time of:
9 thrusters, 65 lb.
35 double-unders

 

Scaled Men

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

10 rounds for time of:
9 thrusters, 65 lb.
35 single-unders

 

Scaled Women

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

10 rounds for time of:
9 thrusters, 45 lb.
35 single-unders

 

Masters Men

(Masters Men 55-59, Masters Men 60+)

10 rounds for time of:
9 thrusters, 65 lb.
35 single-unders

 

Masters Women

(Masters Women 55-59, Masters Women 60+)

10 rounds for time of:
9 thrusters, 45 lb.
35 double-unders

 

Scaled Masters Men

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

10 rounds for time of:
9 thrusters, 45 lb.
35 single-unders

 

Scaled Masters Women

(Scaled Masters Women 55-59, Scaled Masters Women 60+)
10 rounds for time of:
9 thrusters, 35 lb.
35 single-unders

 

Teens Boys 14-15

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

 

Teen Girls 14-15

10 rounds for time of:
9 thrusters, 45 lb.
35 double-unders

 

Teen Men 16-17

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

 

Teen Women 16-17

10 rounds for time of:
9 thrusters, 65 lb.
35 double-unders

 

Scaled Teens Boys 14-15

10 rounds for time of:
9 thrusters, 45 lb.
35 single-unders

 

Scaled Teen Girls 14-15

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

 

Teen Men Ages 16-17

10 rounds for time of:
9 thrusters, 65 lb.
35 single-unders

 

Teen Women Ages 16-17

10 rounds for time of:
9 thrusters, 45 lb.
35 single-unders

Open Workout 18.1

RX:

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d)

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell

 
(Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row

Women use 35-lb. dumbbell

 

Scaled:

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Men use 35-lb. dumbbell

 

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
12-cal. row

Women use 20-lb. dumbbell

 

Masters:

(Masters Men 55-59, Masters Men 60+)

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 35-lb. dumbbell

 

(Masters Women 55-59, Masters Women 60+)

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row

Women use 20-lb. dumbbell

 

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+)

Complete as many rounds as possible in 20 minutes of:
8 sit-ups
10 dumbbell hang clean and jerks
14-cal. row

Men use 20-lb. dumbbell

 

(Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds as possible in 20 minutes of:
8 sit-ups
10 dumbbell hang clean and jerks
12-cal. row

Women use 10-lb. dumbbell

 

 

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Boys use 35-lb. dumbbell

 

Girls

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row

Girls use 20-lb. dumbbell

 

 

Teen Ages 16-17 

Men

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Boys use 50-lb. dumbbell

 

Women

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row

Girls use 35-lb. dumbbell

 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Men use 20-lb. dumbbell

 

Girls

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
12-cal. row

Girls use 10-lb. dumbbell

 

Teen Ages 16-17

Men

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Men use 35-lb. dumbbell

 

Women

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
12-cal. row

Women use 20-lb. dumbbell

 

Open Workout 18.2

 

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 35-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

 

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 35-lb. dumbbells, stepping burpees allowed

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 20-lb. dumbbells, stepping burpees allowed

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Masters

(Masters Men 55-59, Masters Men 60+,

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 35-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

(Masters Women 55-59, Masters Women 60+)

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 20-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 20-lb. dumbbells, burpee over empty barbell, stepping burpees allowed

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Scaled Masters Women 55-59, Scaled Masters Women 60+)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 10-lb. dumbbells, burpee over empty barbell, stepping burpees allowed

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Boys use 35-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Girls

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Girls use 20-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Teen Ages 16-17

Men

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Women

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 35-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees, stepping burpees allowed

Boys use 20-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Girls

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees, stepping burpees allowed

Girls use 10-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

 

Teen Ages 16-17

Men

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 35-lb. dumbbells, stepping burpees allowed

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

Women

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees , stepping burpees allowed

 

Women use 20-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

 

Open Workout 18.3

 

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

 

(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

 

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

 

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Women perform 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

 

Masters 

(Masters Men 55-59, Masters Men 60+)

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 chest-to-bar pull-ups

Men perform 75-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

 

(Masters Women 55-59, Masters Women 60+)

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 chest-to-bar pull-ups

Women perform 55-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 jumping chest-to-bar pull-ups

Men perform 45-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

 

(Scaled Masters Women 55-59, Scaled Masters Women 60+)

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 jumping chest-to-bar pull-ups

Women perform 35-lb. OHS, 10-lb. DB snatches

Time cap: 14 minutes

 

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Boys perform 75-lb. OHS, 35-lb. DB snatches

 

Girls

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Girls perform 55-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

 

Teen Ages 16-17

Men

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

 

Women

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Boys perform 45-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

 

Girls

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Girls perform 35-lb. OHS, 10-lb. DB snatches

Time cap: 14 minutes

 

 

Teen Ages 16-17

Men

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

 

Women

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Women perform 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

 

Open Workout 18.4

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54)

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

 

(Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54)

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

 

(Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Masters

(Masters Men 55-59, Masters Men 60+)

For time:
21 deadlifts, 185 lb.
21 push presses, 95 lb.
15 deadlifts, 185 lb.
15 push presses, 95 lb.
9 deadlifts, 185 lb.
9 push presses, 95 lb.
21 deadlifts, 255 lb.
10 handstand push-ups
15 deadlifts, 255 lb.
10 handstand push-ups
9 deadlifts, 255 lb.
10 handstand push-ups

Time cap: 9 min.

 

(Masters Women 55-59, Masters Women 60+)

For time:
21 deadlifts, 125 lb.
21 push presses, 65 lb.
15 deadlifts, 125 lb.
15 push presses, 65 lb.
9 deadlifts, 125 lb.
9 push presses, 65 lb.
21 deadlifts, 165 lb.
10 handstand push-ups
15 deadlifts, 165 lb.
10 handstand push-ups
9 deadlifts, 165 lb.
10 handstand push-ups

Time cap: 9 min.

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+)

For time:
21 deadlifts, 115 lb.
21 hand-release knee push-ups
15 deadlifts, 115 lb.
15 hand-release knee push-ups
9 deadlifts, 115 lb.
9 hand-release knee push-ups
21 deadlifts, 155 lb.
50-ft. bear crawl
15 deadlifts, 155 lb.
50-ft. bear crawl
9 deadlifts, 155 lb.
50-ft. bear crawl

Time cap: 9 min.

 

(Scaled Masters Women 55-59, Scaled Masters Women 60+)

For time:
21 deadlifts, 80 lb.
21 hand-release knee push-ups
15 deadlifts, 80 lb.
15 hand-release knee push-ups
9 deadlifts, 80 lb.
9 hand-release knee push-ups
21 deadlifts, 105 lb.
50-ft. bear crawl
15 deadlifts, 105 lb.
50-ft. bear crawl
9 deadlifts, 105 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Teens 

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

For time:
21 deadlifts, 135 lb.
21 handstand push-ups
15 deadlifts, 135 lb.
15 handstand push-ups
9 deadlifts, 135 lb.
9 handstand push-ups
21 deadlifts, 185 lb.
50-ft. handstand walk
15 deadlifts, 185 lb.
50-ft. handstand walk
9 deadlifts, 185 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Girls

For time:
21 deadlifts, 95 lb.
21 handstand push-ups
15 deadlifts, 95 lb.
15 handstand push-ups
9 deadlifts, 95 lb.
9 handstand push-ups
21 deadlifts, 135 lb.
50-ft. handstand walk
15 deadlifts, 135 lb.
50-ft. handstand walk
9 deadlifts, 135 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Teen Ages 16-17

Men

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Women

For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

 

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

 

Teen Ages 14-15,

Boys

For time:
21 deadlifts, 75 lb.
21 hand-release push-ups
15 deadlifts, 75 lb.
15 hand-release push-ups
9 deadlifts, 75 lb.
9 hand-release push-ups
21 deadlifts, 95 lb.
50-ft. bear crawl
15 deadlifts, 95 lb.
50-ft. bear crawl
9 deadlifts, 95 lb.
50-ft. bear crawl

Time cap: 9 min.

  

Girls

For time:
21 deadlifts, 55 lb.
21 hand-release push-ups
15 deadlifts, 55 lb.
15 hand-release push-ups
9 deadlifts, 55 lb.
9 hand-release push-ups
21 deadlifts, 75 lb.
50-ft. bear crawl
15 deadlifts, 75 lb.
50-ft. bear crawl
9 deadlifts, 75 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Teen Ages 16-17

Men

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Women

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

 

 

Open Workout 18.5

 

RX

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

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.

Men use 100 lb.

Women use 65 lb.

 

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

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.

Men use 65 lb.

Women use 45 lb.

 

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chin-over-bar pull-ups
6 thrusters
6 chin-over-bar pull-ups
9 thrusters
9 chin-over-bar pull-ups
12 thrusters
12 chin-over-bar pull-ups
15 thrusters
15 chin-over-bar pull-ups
18 thrusters
18 chin-over-bar pull-ups

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.

Men use 65 lb.

Women use 45 lb.

 

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

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.

Men use 45 lb.

Women use 35 lb.

  

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Teen Ages 14-15,

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chin-over-bar pull-ups
6 thrusters
6 chin-over-bar pull-ups
9 thrusters
9 chin-over-bar pull-ups
12 thrusters
12 chin-over-bar pull-ups
15 thrusters
15 chin-over-bar pull-ups
18 thrusters
18 chin-over-bar pull-ups

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.

Boys use 65 lb.

Girls use 45 lb.

 

Teen Ages 16-17

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

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.

Men use 100 lb.

Women use 65 lb.

 

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Teen Ages 14-15,

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

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.

Boys use 45 lb.

Girls use 35 lb.

 

Teen Ages 16-17

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

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.

Men use 65 lb.

Women use 45 lb.