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

For Time 21-15-9Power Cleans (115/80)Bar Facing Burpees

Crossfit Games Open 19.3 200-ft. dumbbell overhead lunge 50lb/35lb50 dumbbell box step-ups 24in/20in50 strict handstand push-ups200-ft. handstand walk

For Time (Teams of 2)5 sets (each/1:1)50 Double Unders10 Front Squats (135/95)5 Power Cleans (135/95)

For Time 50/40 Cal Row40 GHD Sit-ups30 Burpee Box Get Overs (30″/24″)40 GHD Sit-ups50/40 Cal Row

For Time:10-9-8-7-6-5-4-3-2-1Sumo Deadlift High Pull (95/65)15 Wall Balls (20/14)

20 min AMRAP21/16 Cal Assault Bike,16/14 Cal Echo Bike15 Shoulder Press (75/55)9 Strict Pull-ups

CrossFit Games Open 11.1 and 14.1 10-Minute AMRAP of:30 Double-Unders15 Power Snatches, 75# / 55#

Teams of 2 For Time 50-40-30-20-10 Calorie Bike (each)

16 min AMRAP 16 Alternating Dumbbell Snatch (50/35)16 GHD Sit-ups16 Box Jump Overs (20″)

“Fran” For Time 21-15-9 Thrusters (95/65) Pull-ups

10 RFT 16/13 Cal Row 8 Burpee over Rower

For Time: 21-15-9 Assault Bike Cals Power Cleans 115/85 Alternating Pistols

20 min clock 5 rounds of: 2 min work/ 2 min rest 2 rope climbs 10/7 cal bike Max Farmer Carry in remaining time, 25

Amrap 12 3 Thrusters 95/65 3 HSPU 6 Thrusters 95/65 6 HSPU  9 Thrusters 9 HSPUs 12 Thrusters 12 HSPUs …cont. in this manner, adding

For Time 300 Double Unders 2000m row 1600m run

12 Days of Christmas (Partner WOD) 1-Wall Walks 2-Pistols 3-Burpees 4-Pull ups 5- Med Ball Cleans (20/14) 6-T2B 7- Weighted Sit ups (20/14) 8-DB Weighted

15-12-9-6 Thrusters (95/65)  400 m Run

Partner WOD (for max reps) 3:00 work/ :15 transition *One partner is always working Tire Flips  GHDSU Rope Climbs KBS (24 kg/16 kg) DB Clean

10 AMRAP 10 Deadlift (95/65) 8 Hang Clean (95/65) 6 Push Press (95/65) 4 Overhead Lunges (95/65)

Every 6 mins for 24 mins (each round for time) 30 Double Unders  15 Pull Ups 30 Double Unders  10 C2B Pull Ups  30 Double

Partner Workout 35 Minute AMRAP 100 Wallballs (20/14) (10’/9′) 800m Run Total (Alt 200m/400m) 60 Deadlift (185/125) 40 Alt DB Snatch (50/35) 20 Alt SA

10 Min AMRAP 3-6-9-12-15-18-21-24… Alternating Pistols HSPU

For Time: 30 GHDSU 20 Hang Clean and Jerk (115/75) 100 Double Unders 20 Burpee Box Jump Overs (24/20) 15 Hang Clean and Jerk (135/95)

24 Minute EMOM: 1. 20 KBS (53/35) 2. 15 Toes to Bar 3. 10 Thruster (95/65) 4. 200m Run 5. Rest

5 Rounds on a 3 minute clock: 10 Snatch (95/65) 10 Bar Facing Burpees Max Calories on Bike in remaining time Rest 1 minute between

16 min Partner AMRAP Partner 1 4 Burpees 8 Pull ups 12 Pistols Partner 2  Shuttle sprints 25 ft Switch when 12 pistols have been

15 minute E3MOM Build to a Heavy of: 4 Hang Power Snatch 3 OHS 2 Hang Squat Snatch 1 Behind the neck Snatch Grip Thruster

20 minute AMRAP 6 T2B 12 Box Jumps 20″/14″ 18 Cal Row

15 minute AMRAP 50 Russian KBS 70/53 40 Sit ups 30 Front Squats 95/65 20 Cal Bike 10 Wall Walks

5 RFT 5 Deadlifts (70% 1RM) 10 Bar-facing Burpees

5 RFT 36 DUs 12 Thrusters (75/55) 1 Rope Climb* (15′) *Each Rope Climb begins in the seated position. Feet cannot touch the ground during

Muscle Snatch 3-3-3-3-3 Power Snatch 2-2-2-2-2 Squat Snatch 1-1-1-1-1

For Time 200m Run 40 Box Jumps (24″/20″) 40 Sit-ups 200m Run 30 Box Jumps  30 Sit-ups 200m Run 20 Box Jumps 20 Sit-ups 200m

Power Clean 2-2-2-2-2-2-2-2

Mary 20-Minute AMRAP of:5 Handstand Push-ups10 Pistols (5-L / 5-R)15 Pull-ups

Partner WOD (Teams of 2) For Time 100 Power Snatches (115/75) *one barbell, one partner working at a time.

3 RFT 300m Run :30 Rest 200m Run :30 Rest 100m Run :30 Rest

Nate AMRAP in 20 minutes2 Muscle-Ups4 Handstand Push-Ups8 Kettlebell Swings (32kg/24kg)

Split Jerk 3-3-3-3-3

For Time 21-15-9 Front Squats (185/125) DB Box Step-overs (35s/20s, 20″ box)

3 Sets of Max Rep HSPUs 3 Sets of Max Rep Push-ups Shoulder Press 3-3-3-3-3

Partner WOD (Teams of 2)20 min AMRAPP1: Max Cal RowP2: 10 DB Lunges (35s/20s)15 GHDSUs *partners switch after each round of lunges and sit-ups is

For Time12-9-6Clean and Jerks (185/125)Bar MUs

5 Rounds for Reps400m Run1 min Max Alternating Pistols

For RepsTabata BurpeesTabata Hollow RocksTabata KBS (24kg/16kg)Tabata Burpees

“Partner Chad” For Time1000 Step-ups on a 20″ Box (45#/35# rucksack or vest)Perform with a partner in teams of 2.

4 RFT1 min Handstand Hold7 Squat Cleans (165/115)14 T2B

12 min AMRAP10 DB Push Press (50s/35s)12 Burpees-to-target (12″)

3 RFT500m/400m Row15 Front Squats (115/75)1 Legless Rope Climb (15′)

Deadlift 8-8-8-8-8

5 Sets: 1 min Max Reps Shoulder Press 1 min Max Reps Strict Muscle-ups 2 min Rest *Athlete chooses load for shoulder press.

Annie 50-40-30-20-10Double-undersSit-ups

For Time 100 Alternating Pistols 50 Thrusters (115/75) 25 Hang Power Snatches (115/75)

30 min AMRAP (Partner WOD) Max Distance Row *One partner works at a time, switch as needed.

For Time 50 Air Squats 27 Ring Dips 50 Air Squats 21 Ring Dips 50 Air Squats 15 Ring Dips 50 Air Squats 9 Ring

Overhead Squat 5-5-5-5-5

10 min AMRAP15 GHDSUs20/14 Cal Bike

For Time100 Burpee Pull-ups *pull-up bar should be 12″ or more beyond reach

2 RFT27 Push Press (115/75)54/38 Cal Row

12 min AMRAP2 Rope Climbs (15′)10 Deadlifts (185/125)4 Rope Climbs (15′)10 Deadlifts (185/125)6 Rope Climbs (15′)10 Deadlifts (185/125)… *continue adding 2 reps to the RC

For Time50 T2B400m Run30 DB Deadlifts (50s/35s)20 DB Hang Power Cleans10 DB Push Press *use 2 DBs

12 min AMRAP2000m/1750m RowMax Rep Front Squats (205/135

5 RFT15 Push Jerks (95/65)12 C2B Pull-ups9 SDHP (95/65)

Bench Press 3-3-3-3-3-3-3

Every 5 mins for 5 Rounds (25 min)15/12 Cal Bike12 Hang Power Cleans (135/95)15 Lat. Burpees over bar12 Alt. Front Rack Rev. Lunges (135/95)

5 RFT:30 L-Sit Hold:30 High Plank Hold:30 Chin Over Bar Hold:30 High Plank Hold

Partner WOD3 RFT1000m/800m Row*Partners split the distance 50/50, after each round, teams perform 2 DUs for each stroke taken.

Clean and Jerk 3-3-3-3-3-3-3

7 RFT10 Burpees to target (6″)20 Sit-ups

Helen 3 Rounds for time of:400m Run21 Kettlebell Swings, 53# / 35#12 Pull-ups

12 min AMRAP50 Box Jumps (24″/20″)50 Pull-ups50 Overhead Squats (95/65)50 Wall Ball (20/14 to a 10’/9′ target)50/35 Cal Bike

5 Sets for Load: 3 Power Cleans6 Alternating Front Rack Reverse Lunges *complete the complex touch and go, unbroken

Partner WOD (Teams of 2)20 min AMRAP800m Run (together)10 Rope Climbs (15′) *partners run together and split total reps on RCs

Amanda 9-7-5 reps for time of: Muscle-upsSquat snatches 135lb/95lb

4 Rounds for Reps1 min Cal Row1 min Sit-ups1 min DB Box Step-overs (50s/35s on a 20″ box) *use 2 DBs for the step-overs

For Time60 DUs30 DB Power Cleans (50s/35s)48 DUs24 DB Power Cleans36 DUs18 DB Power Cleans24 DUs12 DB Power Cleans12 DUs6 DB Power Cleans

5 RFT15 Strict Ring Dips300m Run

5 min AMRAP12 T2B12 Squat Snatches (75/55) 2 min Rest 5 min AMRAP9 T2B9 Squat Snatches (95/65) 2 min Rest 5 min AMRAP6 T2B6 Squat

Back Squat 5-5-5-5-5

For Time30 Hang Power Cleans (95/65)40 Deadlifts (95/65)500m/400m Row

Sumo Deadlift 3-3-3-3-3-3-3

5 RFT20 Box Jumps (24″/20″)16 Single KB Lunges (32kg/24kg)12 C2B Pull-ups *Athlete must step down from the top of the box each rep.

“Grace” 30 Clean and Jerks (135/95) For Time or “Isabel” 30 Snatches (135/95) For Time

5 Rounds for Reps:400m Run1 min Max Burpee + Push-up Burpee + Push-up = 1 rep

For Time12 Front Squats (155/105)24/17 Cal Row9 Front Squats18/13 Cal Row6 Front Squats12/8/ Cal Row9 Front Squats18/13 Cal Row12 Front Squats24/17 Cal Row

6 RFT6 Power Snatches (115/75)9 Overhead Squats12 Box Jump Overs (24″/20″)

16 min EMOM(Odds) :30 Cal Bike(Evens) :30 GHDSUs

Every 2 mins for 10 mins200m RunMax Hang Squat Cleans (155/105)

3 Rounds for Reps2 min Max Pull-ups1 min Rest2 min Max Shoulder Press (95/65)1 min Rest2 min Max Cal Row1 min Rest *record all 9

Squat Snatch 1-1-1-1-1-1-1