Archives: WODs

CrossFit Open Workout 23.2

23.2 A

15 min AMRAP

5 Burpee Pull Ups

10 Shuttle Runs

add 5 Burpee Pull Ups after each Round

23.2 B

5 Minutes to establish a 1 rep max thruster

Running Back

On the Minute x 20:

Minute 1: 15 Sit-ups + Max Dumbbell Snatches

Minute 2: 200 Meter Run

FX: 35/25

RX: 50/35

RX+: 70/50

Lego Land

4 Rounds For Time:

25-20-15-10 Burpees Over Rower

500/450 Meter Row

75 Double Unders

Time Cap: 20 Minutes

FX: 2:1 SU

JOSH

For Time
21 Overhead Squats
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups

In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

FX: 75/55; Jhook Row

RX: 95/65; Pull Ups

RX+: 95/65; C2B

Deadlift

1 x 3

Dinosaur

For Time:

45 Toes to Bar

45 Kettlebell Jerks

45 Deadlifts

45 Handstand Push-ups

Time Cap: 15 Minutes

FX: 35/26; 155/105; Knee Raises; Push-Ups

RX: 53/35; 185/135

RX+: 53/35; 225/155

“Open Mind”

[TEAMS OF 3]

7 Push Jerks (135/95)

7 Burpee Box Jumps (24″/20″)

50 Meter shuttle run

The next partner starts after the previous partner completes his 7 burpee box jump overs.

RX: 135/95

FX: 95/65

“Goat Day”

Workout Definition

On the Minute x 20:

Minute 1: Movement 1 (:45 – :50sec)

Minute 2: Movement 2 (:45 – :50sec)

OR

“Hip Hip Hooray”

Workout Definition

On the Minute x 20:

Minute 1: 10 Kettlebell Swings + Max Wall Walks

Minute 2: Max Box Jump Overs

FX: 35/26; 20/18

RX: 53/35; 24/20

RX+: 53/35; 30/24

“Jackie”

For Time:

1,000 Meter Row

50 Thrusters

30 Pull-ups

5RM Front Squat (From The Floor)

Time Cap: 15 Minutes

FX:45/35

RX:45/35; C2B

Snatch 3-3-3-2-2-2-1-1-1-1

“Hang Gliding”

AMRAP 20:

4 Dumbbell Hang Snatches (Each Arm)

6 Toes to Bar

24 Double Unders

FX: 35/25; Leg Raises; 36 SU

RX: 50/35

RX+: 70/50

“CFO”

5 Rounds x AMRAP 3:

3 Power Cleans

6 HSPU

9 Wallballs

FX:95/65; 14/10; Push ups

RX: 115/85;20/14

RX+: 135/95; 20/14