CrossFit Open 2013 Workouts

This article has been brought to you to give you easy access and reference to previous CrossFit Open workouts so you have them all in one place. Be sure to save this article so you can keep coming back to it the CrossFit Open Workouts 2013

*Disclaimer - Please note ICON Nutrition is in not affiliated to or endorsed by CrossFit Inc. Views of this blog are of our own opinion and love of the sport of CrossFit*

Open Workout 13.1 
 
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 
minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
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 17 
minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
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 17 
minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
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 17 
minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible 
  
Open Workout 13.2 
MEN - includes Masters Men up to 54 years old
 
Complete as many rounds and reps as possible in 10 minutes of:
 
115 pound Shoulder to overhead, 5 reps
 
115 pound Deadlift, 10 reps
 
15 Box jumps, 24" box 
 
 
WOMEN - includes Masters Women up to 54 years old
 
Complete as many rounds and reps as possible in 10 minutes of:
 
75 pound Shoulder to overhead, 5 reps
 
75 pound Deadlift, 10 reps
 
15 Box jumps, 20" box 
 
 
MASTERS MEN - includes Masters Men 55+
 
Complete as many rounds and reps as possible in 10 minutes of:
 
95 pound Shoulder to overhead, 5 reps
 
95 pound Deadlift, 10 reps
 
15 Box jumps, 20" box 
 
 
MASTERS WOMEN - includes Masters Women 55+
 
Complete as many rounds and reps as possible in 10 minutes of:
 
55 pound Shoulder to overhead, 5 reps
 
55 pound Deadlift, 10 reps
 
15 Box jumps, 20" box 
 
Open Workout 13.3 
 
 
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 (20 lbs 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 13.4 
 
 
MEN - includes Masters Men up to 54 years old
 
Complete as many reps as possible in 7 minutes following the rep scheme below:
 
135 pound Clean and jerk, 3 reps
 
3 Toes-to-bar
 
135 pound Clean and jerk, 6 reps
 
6 Toes-to-bar
 
135 pound Clean and jerk, 9 reps
 
9 Toes-to-bar
 
135 pound Clean and jerk, 12 reps
 
12 Toes-to-bar
 
135 pound Clean and jerk, 15 reps
 
15 Toes-to-bar
 
135 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. 
 
 
WOMEN - includes Masters Women up to 54 years old
 
Complete as many reps as possible in 7 minutes following the rep scheme below:
 
95 pound Clean and jerk, 3 reps
 
3 Toes-to-bar
 
95 pound Clean and jerk, 6 reps
 
6 Toes-to-bar
 
95 pound Clean and jerk, 9 reps
 
9 Toes-to-bar
 
95 pound Clean and jerk, 12 reps
 
12 Toes-to-bar
 
95 pound Clean and jerk, 15 reps
 
15 Toes-to-bar
 
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. 
 
 
MASTERS MEN - includes Masters Men 55+
 
Complete as many reps as possible in 7 minutes following the rep scheme below:
 
115 pound Clean and jerk, 3 reps
 
3 Toes-to-bar
 
115 pound Clean and jerk, 6 reps
 
6 Toes-to-bar
 
115 pound Clean and jerk, 9 reps
 
9 Toes-to-bar
 
115 pound Clean and jerk, 12 reps
 
12 Toes-to-bar
 
115 pound Clean and jerk, 15 reps
 
15 Toes-to-bar
 
115 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. 
 
 
MASTERS WOMEN - includes Masters Women 55+
 
Complete as many reps as possible in 7 minutes following the rep scheme below:
 
65 pound Clean and jerk, 3 reps
 
3 Toes-to-bar
 
65 pound Clean and jerk, 6 reps
 
6 Toes-to-bar
 
65 pound Clean and jerk, 9 reps
 
9 Toes-to-bar
 
65 pound Clean and jerk, 12 reps
 
12 Toes-to-bar
 
65 pound Clean and jerk, 15 reps
 
15 Toes-to-bar
 
65 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 Workout 13.5 
 
MEN - includes Masters Men up to 54 years old
 
Complete as many rounds and reps as possible in 4 minutes of:
 
100 pound 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 
 
minutes.
 
Etc. 
 
 
WOMEN - includes Masters Women up to 54 years old
 
Complete as many rounds and reps as possible in 4 minutes of:
 
65 pound 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 
 
minutes.
 
Etc. 
 
 
MASTERS MEN - includes Masters Men 55+
 
Complete as many rounds and reps as possible in 4 minutes of:
 
65 pound Thruster, 15 reps
 
15 Chin over 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 
 
minutes.
 
Etc. 
 
 
MASTERS WOMEN - includes Masters Women 55+
 
Complete as many rounds and reps as possible in 4 minutes of:
 
45 pound Thruster, 15 reps
 
15 Jumping 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 
 
minutes.
 
Etc. 

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