Monday

COMMUNITY CUP - WORKOUT 1

Monday

Open Workout 25.3

For TIME:
5 wall walks
 50-calorie row
5 wall walks
 25 deadlifts (weight 1)
5 wall walks
 25 cleans (weight 2)
5 wall walks
 25 snatches (weight 3)
5 wall walks
 50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb

Time cap: 20 minutes

FUNday OPEN WOD 25.3

OPEN WOD 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 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)

Scaled: (Ages 16-54)

♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg)

♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)

Download Your Scorecard

• Rx’d and Scaled
• Foundations

OPEN WOD 25.1 Part 2

 AMRAP in 15min of:

 3 Lateral Burpees Over DB

 3 DB Hang Cleans to OH

 30’ Walking Lunges

*After each Round, Add 3 Reps

Lunge Distance Stays the Same

DB RX= 50/35

FUNDAY OPEN WOD 25.1

AMRAP in 15min of:

 3 Lateral Burpees Over DB

 3 DB Hang Cleans to OH

 30’ Walking Lunges

*After each Round, Add 3 Reps

Lunge Distance Stays the Same

DB RX= 50/35

Monday

10 Rounds for TIME:

   8 Ground-2-Overhead (95/65)

 10 Burpees Over Bar

       Eagles pummel Commanders

Thursday

2:30pm EST

Man-UP Monday

OPEN WOD 24.2 Part 2

AMRAP in 20min of:

 300m ROW

 10 Deadlifts (185/125)

 50 Double Unders

Thursday

FUNday- OPEN WOD 24.1

For TIME:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time Cap: 15 minutes

FUNday - 23.3

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Masters 55+

♂ Wall walks, double-unders, kipping handstand push-ups, snatch- 65, 95, 115, 135 lb

Monday- Part 2

Open Test 23.2A & 23.2B

23.2A:
AMRAP in 15min of:
 5 Burpee Pull-UPs
 10 Shuttle Runs (1 rep=50 ft)

-Add 5 Burpee Pull-UPs after each Round.

Immediately followed by 

23.2B:
5min to establish:
1-rep-max Thruster (from the floor)

Workout Description & Scorecard

FUNday- 23.2A & 23.2B

Open Test 23.2A & 23.2B

23.2A:
AMRAP in 15min of:
 5 Burpee Pull-UPs
 10 Shuttle Runs (1 rep=50 ft)

-Add 5 Burpee Pull-UPs after each Round.

Immediately followed by 

23.2B:
5min to establish:
1-rep-max Thruster (from the floor)

Workout Description & Scorecard

FUNday OPEN WOD 23.1

OPEN WOD  23.1

AMRAP in 14min of:

 60cal ROW
 50 Toes-2-Bar
 40 Wallballs 
 30 Cleans
 20 Muscle-UPs

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Masters 55+

♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups 

♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

CrossFit Open Workout 23.1 Movement Standards

Tuesday

Workout 18.1

AMRAP in 20min of:
 8 toes-to-bars
 10 DB Hang Clean & Jerks
 14/12-Cal ROW

♀ 35-lb DB ♂ 50-lb DB

Monday

OPEN  WOD 15.5

27-21-15-9 Reps for TIME:

 Row (calories)

 Thrusters (95/65)

“If you can’t tell what you desperately need, it’s probably sleep.”​
                  — Kevin Kelly (@kevin2kelly)

Monday- PART II

WORKOUT 22.2

For TIME:

1.2.3.4.5….10.9.8.7.6….1 reps of:

 Deadlifts 

 Bar-facing BURPees

RX ♀ 155 lb ♂ 225 lb

Masters 55+ ♀ 125 lb ♂ 185 lb

Time cap: 10 minutes

FUNday OPEN WOD 22.2

WORKOUT 22.2

For TIME:

1.2.3.4.5….10.9.8.7.6….1 reps of:

 Deadlifts 

 Bar-facing BURPees

RX ♀ 155 lb ♂ 225 lb

Masters 55+ ♀ 125 lb ♂ 185 lb

Time cap: 10 minutes

Monday- Part II

WORKOUT 22.1

AMRAP in 15 minutes of:

   3 wall walks

 12 dumbbell snatches

 15 box jump-overs

Rx'd (Ages 16-54)

 35-lb dumbbell, 20-in box

 50-lb dumbbell, 24-in box

Masters 55+

 20-lb dumbbell, 20-in box*

 35-Ib dumbbell, 24-in box*