WORKOUT OF THE DAY

Community Cup Workout 3 In 20 minutes, establish: 1-rep-max front squat 1-rep-max hang power clean

16 min AMRAP 20 Box Jump Overs (24″/20″) 20 T2B 20 Single Arm KB Cleans/10 per side (53/35)

Every 6 mins for 30 mins 30/25 Cal Row 25 AMSUs 20 Goblet Squats (53/35) 3 Rope Climbs (15′) *score time each set

4 RFT 10 Power Cleans (155/105) 10 Strict Pull-ups

For Time 21-15-9 DB Suitcase Step-Up/Overs (50/35, 20″) Thrusters (75/55) 400m Run (after each set) *cap at 12 mins

2 Rounds for Reps 1 min Max Double Unders 1 min Alt. DB Snatches (50/35) 1 min Max Burpees Rest 2 mins 2 Rounds For

3 rounds:15 Deadlifts (185/125)12 Handstand Push Ups9 Chest to Bar Pull Ups-@ 7:00-3 rounds12 Deadlifts (225/155)9 Handstand Push Ups6 Bar Muscle Ups

For Time 10-9-8-7-6-5-4-3-2-150ft Shuttle Runs10 GHDSUs after each set (Or 12 V-Ups)

Every 4:00 (4 sets)60 Double Unders10 Burpee Box Get Overs (30″/24″)6 Power Snatch (135/95)

12 min AMRAP10-15-20-25….Calorie Air Bike25-50-75-100-125ft…Kettlebell Front Rack Carry (2×53/35)Women Calories: 8-12-16-20… -Rest 3:00- 12 min AMRAP10-15-20-25….Calorie Row (or Ski)25-50-75-100-125ft…Single Dumbbell Walking Lunge (35/25)Women Calories: 8-12-16-20…

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike’s

2 Sets:300/250m Row15 Front Squats (95/65)75 Double Unders15 Shoulder to Overhead (95/65)75 Double Unders15 Thrusters (95/65)300/250m Row-rest 5:00 between sets-

Every 1:00 (15:00)(40 sec work/20 sec rest)Minute 1: Kettlebell Swings (53/35)Minute 2: Box Step Ups (24″/20″)Minute 3: Burpee to Bar

5 Sets:2 min AMRAP15 GHDs (or Strict Abmat Sit-ups)10 Deadlifts (225/155)Max Distance Handstand Walk (Or Wall Walks)-rest 1:00 between sets-

7 min AMRAP 50/40 Calorie Air BikeMax Calorie Row in the remaining time-rest 4:00-7 min AMRAP50/40 Calorie RowMax Calorie Air Bike in the remaining time

18 min AMRAP Partner 1: 100m Medball Run (20/14)Partner 2:AMRAP3 Strict Pull-Ups6 Push-Ups9 Air Squats-Switch when the run is complete. Continue from where your partner

For Time 30 Shoulder to Overhead (95/65)30 Box Jump Overs (20″)20 Shoulder to Overhead (115/85)20 Box Jump Overs (24″/20″)10 Shoulder to Overhead (135/95)10 Box Jump

18 min AMRAP 500/450m Row25 Abmat Sit Ups250/225m Row25 V-Ups

12 min AMRAP 10 Right Arm Hang Dumbbell Snatch (50/35)5 Burpee Over Dumbbell25ft Dumbbell Walking Lunge (50/35)10 Left Arm Hang Dumbbell Snatch (50/35)5 Burpee Over

For Time Teams of 2300/240 Calorie Air Bike-split as needed-

20 min AMRAP 200m Run10 Pull Ups20 Push Ups30 Air Squats

For Time 15 Clean and Jerks (155/105)90 Wall Balls (20/14)15 Clean and Jerks (155/105)

2 min AMRAP (5 sets)50 Double Unders8 Line Facing BurpeesMax Calorie Air Bike in the remaining time-rest 1 min between sets-

14 min AMRAPMax Meter Row-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

For Time 40-30-20GHDs (Or V-Ups)Box Jump Overs (20″)

Every 7:00 (3 sets)300m Run-into-2 rounds5 Pull Ups10 Push Ups15 Air Squats-into-300m Run *score time each set

For Time 27-21-15-9 Dumbbell Thrusters (35s/25s)27-21-15-9 Pull Ups

“Heavy Isabel” For Time 30 Snatches (155/105)

3 RFT 30 GHDs (Or V-Ups)100ft Single Arm Overhead Walking Lunge (50/35)50ft Handstand Walk (Or 5 Wall Walks)

For Time 30/24 Calorie Air Bike20 Bar Muscle Ups30/24 Calorie Air Bike

3 RFT400m Run20 Burpee Box Get Overs (30″/24″)40 Single Dumbbell Squats (50/35)

10 min AMRAP 10 Hang Power Snatch (75/55)10 Burpee over Bar10 V-Ups10 Wall Ball (20/14)

3 sets:3-2-1Rope Climbs (or 9-6-3 Strict Pull Ups)8 Handstand Push Ups50 Double Unders-rest 2:00 between sets-

For Time 250/200m Row/Run150ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run125ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run100ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run75ft Single Dumbbell Walking

Teams of 23 sets (each/1:1)50/40 Calorie Air Bike *score the final time, put the individual set times in the notes.

“Half Murph” For Time800m Run50 Pull Ups100 Push Ups150 Air Squats800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The

15 min AMRAP 100m Run *Devil’s Press Reps (35s/25s) *Athlete will run out and pick up an egg at the running turn-around. When they get

3 Rounds12 Box Step ups (24″/20″)12 Pull Ups-into-3 Rounds8 Box Jumps (24″/20″)8 Chest to Bar Pull Ups-into-3 Rounds4 Box Jumps (30″/24″)4 Bar Muscle Ups

For Time 15/12 Calorie Air Bike30 GHDs (Or V-Ups)30/24 Calorie Air Bike30 GHDs (Or V-Ups)45/36 Calorie Air Bike30 GHDs (Or V-Ups)60/48 Calorie Air Bike

5 RFT 10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Wall Balls (20/14)

7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps Strict Handstand Push Ups -rest 5 min- 7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps

2:00 AMRAP10 Front Squats (135/95)10 Box Jump Overs (30″/24″)Max Reps Chest to Bar-Rest 2:00 between sets- *Complete sets until you accumulate 75 Chest to Bar.

For Time 100-75-50Double Unders 50′ Dumbbell Walking Lunge (50s/35s)15-10-5Push Up + Renegade Row (50s/35s)

Every 5:00 (5 sets)20/16 Calorie Row15/12 Calorie Air Bike200m Run

For Time 50 Deadlifts (225/155)50 Bar Facing Burpees-Partition as desired-

For Time 10 Thrusters (95/65)20 GHDs (Or V-Ups)10 Thrusters (95/65)20 Toes to Bar10 Thrusters (95/65)20 Toes to Bar10 Thrusters (95/65)20 GHDs (Or V-Ups)10 Thrusters (95/65)

For Time 21-18-15-12-9-6Deadlifts (185/125)GHDs (or V-ups or Stick Sit-ups)

15 min AMRAP 19/16 Calorie Row19 Dumbbell Bench Press (50s/35s)

For Time 5x50ft Shuttle Runs10 Box Jump Overs (30″/24″)20 Kettlebell Swings (53/35)6x50ft Shuttle Runs12 Box Jump Overs (30″/24″)24 Kettlebell Swings (53/35)7x50ft Shuttle Runs14 Box Jump

2 min AMRAP (5 sets)12/10 Calorie Air Bike10 Front Squats (115/85)Max Bar Facing Burpees-rest 2 min between sets- *score is # of burpees

10 RFT 35 Double Unders7 Toes to Bar2 Wall Walks

For Time 10 Squat Snatch (155/105)10x50ft Shuttle Runs30 GHDs10 Squat Snatch (155/105)30 GHDs10x50ft Shuttle Runs10 Squat Snatch (155/105)

5 Rounds1:00 Max Double Unders1:00 Max Push Ups1:00 Rest

For Max Total Distance Tabata Row (or Ski): 20 rounds20-seconds Max Distance Row (or Ski)10-second Rest

For Time 21-18-15-12-9-6Calorie Air BikeDumbbell Deadlifts (50s/35s)Dumbbell Hang Power Cleans (50s/35s)Dumbbell Shoulder to Overhead (50s/35s)(Women’s Calories: 16-14-12-10-8-6)

Every 4:00 (4 sets)12 Toes to Bar16 Burpee Box Jump Overs (24″/20″)12 Toes to Bar

4 Sets (Every 5:00)5 Bar Muscle Ups (Or 10 Chest to Bar)10 Overhead Squats (95/65)5x50ft Shuttle Runs10 Overhead Squats (95/65)5 Bar Muscle Ups (Or 10

For Time 2000/1750m Row-into-200 Single Unders50 Strict Abmat Sit Ups150 Double Unders50 V-Ups100 Crossover Singles50 Abmat Sit Ups

For Time:50/40 Calorie Air Bike+Total Bike seconds in Burpees to Bar(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)

10 min AMRAP 10 Dumbbell Bench Press (50s/35s)5 Strict Pull Ups

Every 12:00 (2 sets)3 rounds24 Wall Balls (20/14)12 Toes to Bar6 Clean and Jerks (135/95)

CrossFit Games Open 25.3 For time:5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row Time Cap: 20 Minutes*

2 sets (Begin set 2 at 12:00)21-15-9Calorie Row Burpees (or Calorie Ski)Calorie Air Bike*Female Calories: 16-12-8. Does not apply to the burpees. Score time each

12 min AMRAP 4-8-12-16-20. . .Single Dumbbell Box Step Ups (50/35) (24″/20″)10 GHDs (Or Stick Sit Ups)

2 Rounds15 Power Snatch (95/65)15 Bar Facing Burpees-@6:00–2 Rounds12 Overhead Squats (95/65)12 Burpee Box Jump Overs (24″/20″)-@12:00–2 Rounds10 Squat Snatch (95/65)10 Burpee Box Get Overs

50-40-30-20-10Double Unders25-20-15-10-5Single Arm Dumbbell Push Press (50/35)5-4-3-2-1Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)

Open 25.2 For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30

3 RFT 20 Front Rack Reverse Lunges (95/65) 15 Strict Pull-ups

For Time 30/24 Calorie Air Bike-into-3 Rounds10 Power Cleans (95/65)3 Wall Walks-into-30/24 Calorie Air Bike-into-3 Rounds10 Thrusters (95/65)10 Bar Facing Burpees-into-30/24 Calorie Air Bike

For Time 50 V-Ups25 Box Jump Overs (20″)50 Toes to Bar25 Box Jump Overs (20″)50 Abmat Sit Ups

5 sets:20/16 Calorie Row50 Double Unders15 Dumbbell Bench (35s/25s)-rest 1:00 between sets-

Open 25.1 As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell*3 dumbbell clean-to-overheads*30-foot walking lunge (2 x

Teams of 2Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8 Calorie Row-1:1 on sets –

Every 1:00 (25:00)Min 1: 15 Wall Balls (20/14)Min 2: 12/10 Calorie Air BikeMin 3: 50 Double UndersMin 4: 15 Kettlebell Swings (53/35)Min 5: Rest

Every 5:00 (3 sets)10 Toes to Bar or 10 V-ups10 Burpee Broad Jump (4’/3’)10 Toes to Bar or 10 V-ups10 Burpee Broad Jump (4’/3’)10 Toes

For Time 21-15-9Deadlift (275/185)Strict Handstand Push Ups

Crossfit Games Open 21.3 For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1

Teams of 215 min AMRAPPartner 1: Odd Rounds (1-3-5-7…)Partner 2: Even Rounds (2-4-6-8…)Power Snatch (135/95)50ft Shuttle Run

Every 3:00 (5 sets)12/10 Calorie Air Bike8 Back Squats (185/125)50ft Walking Lunge* Bar can be taken from the rack.

3 RFT30/24 Calorie Row25 Box Jump Overs (20’’)20 Handstand Push Ups

For Time 15-10-5Dumbbell Burpee Deadlift (50s/35s)30-20-10Toes to Bar

CrossFit Games Open 13.2 10 Min AMRAP5 Shoulder to Overhead 115# / 75#10 Deadlifts 115# / 75#15 Box Jumps 24″ / 20″

5 min AMRAP5-10-15. . .Dumbbell Bench Press (50s/35s)V-Ups -rest 1:00- 5 min AMRAP5-10-15. . .Ring Rows (Or Bodyweight Bar Rows)V-Ups -rest 1:00- 5 min AMRAP5-10-15.

Every 2:00 (7 sets)12/10 Calorie Air Bike3 Power Snatch (singles, build in weight)

For Time 15-12-9Hang Squat Clean (115/85)Burpee Box Get Over (30/24)Chest to Bar Pullups

For Time 100/80 Calorie Row-into-5 Rounds50 Double Unders10 Handstand Push Ups-into-100/80 Calorie Row

Open 21.1 For Time 1 Wall Walk10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks150 Double Unders21

For Time 60/48 Calorie Air Bike90 Strict Sit Ups60/48 Calorie Air Bike

3 RFT 21 Dumbbell Deadlifts (50s/35s)15 Dumbbell Hang Power Cleans (50s/35s)9 Dumbbell Shoulder to Overhead (50s/35s)

3 Sets 3 min AMRAP 30/24 Calorie RowMax 50ft Shuttle Runs-rest 3 min between sets-* Each shuttle run rep is 25 feet down + 25

11 min AMRAP 9 Chest to Bar Pull Ups7 Burpees over Bar5 Squat Snatch (115/85)

For Time 21-15-9Deadlifts (185/125)Handstand Push-Ups-into-15-10-5Deadlifts (275/185)50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts

4 sets:1:00 Max Burpees1:00 Max Abmat Sit Ups1:00 Max Walking Lunge Steps1:00 Rest

7 RFT 10/8 Calorie Air Bike10 Dumbbell Front Squats (50s/35s)

Every 1:00 (10:00)200/175m Row-rest 2:00-Every 1:00 (10:00)6 Power Snatch (115/80) *score time each set completed

For Time 30 GHDs (or V-Ups)10 Box Jumps (30″/24″)30 Wall Balls (20/14)10 Box Jumps (30″/24″)30 Toes to Bar10 Box Jumps (30″/24″)30 Wall Balls (20/14)10 Box

12 min AMRAP 150 Wall Balls (20/14)90 Double Unders30 Muscle Ups

For Time 13-11-9-7-5Push Up + Renegade Row (50s/35s)-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-