WORKOUT OF THE DAY

3 RFT24 Single Dumbbell Step Up (50/35)(20″)12 Burpees6 Wall Walks

15 min AMRAP 300/250m Row15 Hang Power Snatch (75/55)15 Push Ups

10x100m Sprint (Or 8x25ft Shuttle Run)-Every 3:00- *Score time each set.

For Time 30/24 Cal Assault Bike (25/20 Cal Echo)-into-42-30-18Wall Balls (20/14)GHDSUs (or V-Ups)-into-30/24 Cal Assault Bike (25/20 Cal Echo)

Teams of 23 RFT50 Burpee Box Jump Over (20″)Reps of Back Squats Totaling 5000/4000lbs

12 min AMRAP15 Dumbbell Push Press (35s/25s)15 Kettlebell Swings (53/35)10x25ft Shuttle Run

For Time30-20-10Back Rack Reverse Lunges (95/65)Toes to bar

15 min AMRAP 2-4-6-8-10… Cal Row 25′ Shuttle Run (reps) Cal Bike

Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan

100 Wall Balls for Time as follows:2:00 AMRAP50 Double Unders12 Toes to BarMax Wall Balls (20/14)*Go until you get 100 Wall Balls, then score your

4 RFT 20/16 Cal Assault Bike (16/13 Echo)25 Box Step Ups (24/20)

10 min AMRAP1-2-3-4-5. . .Clean and Jerks (155/105)1 Rope Climb (or 6 Inverted Ring Rows) *add 1 C&J each round until 10 mins expires.

For Time 30/24 Calorie Row30 Burpees30/24 Calorie Row24 Burpee Box Jump Overs (24/20)30/24 Calorie Row18 Burpee Box Get Overs (30/24)

5 sets:200m Run15 Pull-ups30 Push-ups45 Squats200m Run-rest 3 minutes between sets-

For Time10 Front Squats (115/75)1-2-3-4-5-6-7Wall Walks

Every Minute For 15 Mins(40 sec work/20 sec rest)Min 1: Kettlebell Swings (53/35)Min 2: Calorie BikeMin 3: Burpees

18 min AMRAP500/450m Row25 GHD Sit-ups (or stick sit-ups)250/225m Row25 V-Ups

12 min AMRAP8 Single Arm Dumbbell Snatches (50/35) (Right Arm)8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)8 Single Arm Dumbbell Snatches (50/35) (Left

4 rounds:200m Run10 Pull-ups20 Push-ups30 Air Squats-Rest 4:00-8 rounds:100m Run5 Pull-ups10 Push-ups15 Air Squats

Every 2:00 (8 sets)10 Toes to Ring (Or Toes to Bar)10 Bench Press (115/75)30 Double Unders

15 min AMRAP15/12 Cal Assault Bike (12/10 Echo)10 Thrusters (75/55)15/12 Cal Assault Bike (12/10 Echo)8 Thrusters (95/65)15/12 Cal Assault Bike (12/10 Echo)6 Thrusters (115/75)15/12 Cal

7 min AMRAP60/48 Calorie RowMax Dumbbell Snatch (70/50)-@ 10:00-7 min AMRAP60/48 Calorie RowMax Strict Handstand Push Ups-@ 20:00-7 min AMRAP60/48 Calorie RowMax Burpee Box Get

For Time 60 Wall Balls (20/14)30 Power Cleans (135/95)60 Wall Balls (20/14)

For Time800m Run30 Pull-Ups60 Push-Ups90 Air Squats400m Run20 Pull-Ups40 Push-Ups60 Air Squats200m Run10 Pull-Ups20 Push-Ups30 Air Squats

For Time 50 Bar Facing Burpee50 Thruster (95/65)-Rest 5:00-For Time:1000m row

Every 4:00 (4 sets, each for time)25 Wall Balls (20/14)50 Double Unders4 Wall Walks

5 sets:20/16 Cal Assault Bike (mod) (Echo 16/13)-rest 1:00-15/12 Cal Assault Bike (mod-fast) (Echo 12/10)-rest 45 seconds-10/8 Cal Assault Bike (sprint) (Echo 8/7)-rest 2:00-

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

12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m Run30 Air Squat

For Time 5 rounds12/10 Cal Assault Bike (10/8 Echo)15 Toes to Bar-into-75 Dumbbell Snatch (50/35)

For Time 250/200m Row150ft Overhead Walking Plate Lunge 45/25250/200m Row125ft Overhead Walking Plate Lunge 45/25250/200m Row100ft Overhead Walking Plate Lunge 45/25250/200m Row75ft Overhead Walking Plate

For Time 50-40-30-20-10Double Unders25-20-15-10-5Kettlebell Swings (53/35)5-4-3-2-1Front Squats (185/125)

7 min AMRAP50/40 Cal Assault Bike (40/32 Echo)Max Reps Line Facing Burpees-rest 5:00-7 min AMRAP50 Line Facing BurpeesMax Cal Bike

For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy ** 1 Round

Isabel For Time 30 Snatches, 135# / 95#

12 min AMRAP 15/12 Cal Assault Bike (12/10 Echo)12 Toes to Bar9 Dumbbell Thrusters (50s/35s)

For Time100 Burpee Box Jump Overs (24″/20″)

Each Set For Time Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8– rest 1 minute between sets –

For Time 800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m Run *Athlete must start and finish with the unbroken run. Pull-ups, push-ups and squats may be partitioned

Partner WOD (Teams of 2) For Time 50/40 Cal Row50 Push ups50/40 Cal Row100 Shoulder to Overhead (115/80)50/40 Cal Row50 Push ups50/40 Cal Row*Split reps/calories

4 RFT10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Box Jump Overs (24/20)

Each set for time: 6 Sets (Every 3:00)14/11 Cal Assault Bike (12/10 Cal Echo)7 Thrusters (115/80)

For Time 100-75-50Double Unders150-100-50ftSingle Arm Overhead Dumbbell Lunge (50/35)25 GHD Sit-ups (after each set of lunges)

For Time 12 Burpee Box Get Over (30″/24″)24 Pull-ups12 Burpee Box Get Over (30″/24″)18 Chest to Bars12 Burpee Box Get Over (30″/24″)12 Bar Muscle-Ups (Or

1 min AMRAP 10 Thrusters (115/80)Max Reps Bar Muscle Ups (Or Chest to Bar Pull-ups)-Rest 1 Minute between sets-*Complete Sets until you get to 30

For Time (Teams of 2) 100 GHDSUs (or Stick Sit-ups)30 Power Cleans (185/125)10x50ft Dumbbell Farmer Carry (70s/50s)

16 min AMRAP 5 rounds15/12 Cal Row10 Box Jumps (30″/24″) Then,Max Rounds12/10 Cal Row8 Strict Handstand Push Ups

3 RFT 30 Dumbbell Front Squats (35s/25s)20 Toes to Bar10 Burpees over Dumbbell

5 RFT 30/24 Cal Assault Bike (25/20 Echo) 50 DUs 4 Wall Walks -Rest 1 min between rounds-

For Time Teams of 2 (1:1)8 Rounds (each)3 Wall Walks9 Front Squats (95/65)12/10 Cal Assault Bike

For Time 50 GHDSUs50x25ft Shuttle Run50 Toes to Bar

15 min AMRAP 5-4-3-2-1Strict Pull Up (overhand grip)Dumbbell Box Step Over (50s/35s to 20”)

3 sets:21-15-9 (16-12-8)Cal Row42-30-18Double Unders-Rest 3 minutes between sets-

14 min AMRAP 4 Burpees to 12-inch target6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14)

10 sets (each for time)10 Deadlifts (135/95)10 Push ups100m Sprint (Or 8x25ft Shuttle Run)-Rest 2 minutes between sets-

For Time (Teams of 3) 300/240 Cal Assault Bike (250/210 Cal Echo) 6,000/4,800m Row *Only 2 working at the same time (1 resting) – switch

12 min AMRAP1-3-5-7-9….Power Cleans (115/80)Front Squats (115/80)Burpee Over Bar

For Time 40/32 Cal Assault Bike (33/26 Echo)20 Handstand Push ups30/24 Cal Assault Bike (24/19 Echo)15 Handstand Push ups20/16 Cal Assault Bike (17/14 Echo)10 Handstand

For Time (each) 3 Rounds 8 OHS (115/80) 24 Pull-ups -At 10:00- 3 Rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14)

16 min AMRAP30/24 Cal Assault Bike (OR 24/18 Cal Echo Bike)20 Thrusters (45/35)10 Strict Pull-Ups

For Time40-30-20-10Box Jump Overs (20″)20-15-10-5Stick Sit-ups

For Time 21-15-9Double Dumbbell Clean and Jerks (50s/35s)50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

For time, partition any way:1600m Run80 Toes to Bar

5 RFT200/175m Row10 Burpee over Rower15 Wall Balls (30/20)

20 min EMOMMin 1 – 50 Double UndersMin 2 – 3 Squat Snatch (135/95)Min 3 – 8x25ft Shuttle RunMin 4 – 15 GHD Sit-ups

18 min AMRAP (Teams of 2)14/11 Calorie Row14 Alternating Jumping Split Lunges (7 each leg)

For Time 30/24 Calorie Assault Bike (24/19 Echo)20 Toes to Bar15 Overhead Squats (95/65)20 Bar Facing Burpees15 Overhead Squats (95/65)20 Toes to Bar30/24 Calorie Assault

5 sets:10 Dumbbell Box Step Ups (50s/35s)(24″/20″)20 Push Ups-rest 0:30 between sets-

For Time 400m Run -into- 5 Rounds of: 5 Strict Pull-ups 5 Strict HSPUs 15 AMSUs -into- 400m Run

CrossFit Games Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall

3 RFT30 Back Squats (95/65)50 Abmat Sit Ups

2 Rounds (Each For Time)27-21-15 (21-16-12 for women)Calorie RowPush-Ups-Rest 5:00 between sets.-

5 Rounds1 Min: Max Cal Bike1 Min: Max Box Jumps (24”/20”)1 Min: Kettlebell Swings (53/35)-Rest 1:00 between rounds-

5 Rounds (Each For Time)50 Double Unders10 Clean and Jerks (95/65)10 Bar-facing Burpees-Rest 1:00 between sets-

CrossFit Games Open 23.2

3 RFT 42 Front Rack Reverse Lunges (95/65)21 GHD Sit-ups3 Rope Climbs (Or 15 Strict Pull-ups)

14 min EMOMOdds: 15/12 Calorie BikeEvens: 15 Wall Balls (20/14)

12 min AMRAP3-6-9-12-15-18. . .Double Dumbbell Cleans (50s/35s)Toes to BarBurpee Over Dumbbell

For Time 1000/800m Row50 Push ups200 Double Unders50 Push ups1000/800m Row

CrossFit Games Open 23.1 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots (20/14)30 cleans (135/95)20 ring muscle-ups

Tabata (:20 work/:10 rest)8 sets Max Calorie Row-1:00 rest-8 Sets Max Shoulder Press (45/35)-1:00 rest-8 sets Max Calorie Row

5 sets2 min AMRAP50ft Single Dumbbell Walking Lunge (50/35)12 Toes to BarMax Calorie Bike in remaining time-1 min rest between sets-

5 sets:8 x 25’ Shuttle Sprints8 Burpee Box Jump Overs (24″/20″)-Rest 1:1 between sets-

5 RFT12 Kettlebell Swings (53/35)12 Kettlebell Goblet Squats (53/35)60 Double Unders

CrossFit Games Open 14.4 14-Minute AMRAP:60 Calorie Row50 Toes-To-Bars40 Wall-Ball Shots, 20# / 14#30 Cleans, 135# / 95#20 Muscle-ups

4 Rounds for Reps:1:00 Max Push Press (45/35)1:00 Max Abmat Sit Ups1:00 Max Walking Lunge Steps1:00 Rest

For Time 75 Burpee Box Jump Overs (24”/20”)Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)

For Time50/40 Calorie Assault Bike (40/32 Echo)50 Pull-ups50/40 Calorie Assault Bike (40/32 Echo)

2 RFT12 Devils Press (50s/35s)50 Double Unders8 Devils Press (50s/35s)50 Double Unders4 Devils Press (50s/35s)50 Double Unders-rest 2 minutes between rounds-

CrossFit Games Open 12.4 12-minute AMRAP of:150 Wall-Ball Shots, 20# / 14#90 Double-Unders30 Muscle-ups

For Time (Teams of 2)6 sets (each/1:1)100ft Dumbbell Farmer Carry (70s/50s)6 High Box Jumps (36″/30″)

For Time100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

3 RFT20 Handstand Push Ups30 Toes to Bar20 Front Rack Walking Lunge (95/65)

For Time500-400-300-200-100mRow50-40-30-20-10Air Squats*Female Distance: 400-320-240-160-80

CrossFit Games Open 11.2 15 Min AMRAP9 Deadlifts, (155/100)12 Push-ups15 Box Jumps, (24″/ 20″)

For Time (Teams of 2)120 GHD Sit-ups12 Rope Climbs (Or 40 Strict Pull Ups)240 Wall Balls (20/14)(10’/9′)

7:00 Max Distance Row-1:00 rest-7:00 Max Distance Bike-1:00 rest-7:00 Max Distance Run (or Ski)

For Time 15-12-9Dumbbell Thruster (50s/35s)Dumbbell Box Step ups (50s/35s)(24″/20″)20/16 Cal Assault Bike Or 16/14 Cal Echo Bike