WHO DOESN'T LOVE AN EMOM!

SKILL:

15 MINS TO WORK UP TO OR PRACTICE HANDSTAND HOLDS

WOD:

20 MINUTE EMOM

ODD MINUTES – 20 RUSSIAN KBS (53/35)

EVEN MINUTES – 10 KNEES TO ELBOW

 

FIGHT GONE BAD VARIATION

WOD:

5 RFT

1. WALL-BALLS (20/14)

2. SUMO DEADLIFT HIGH-PULL (75/45)

3. BOX JUMPS (24/20)

4. PUSH-UPS

5. ROW (CALORIES)

* In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.  On the call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

 

 

"ANNIE" ON THE RUN

WOD:

“ANNIE” ON THE RUN

50-40-30-20-10

DOUBLE UNDERS

SITUPS

*AFTER EACH SET OF SIT-UPS, 400 METER RUN

 

CROSSFIT OPEN 16.5

WORKOUT 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Workout 16.5 Variations

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

"KELLY"

WOD:

“KELLY”

5 ROUNDS FOR TIME:

400 METER RUN

30 BOX JUMPS (24/20)

30 WALL BALLS (20/14)

 

 

 

"G.I. JANE", THEN…

WOD:

“G.I. JANE”

FOR TIME:

100 BURPEE PULL-UPS

* Ideally, the pull-up bar is one foot above your reach.

– THEN –

100 DOUBLE UNDERS

100 BARBELL PUSH-UPS (position a barbell low on the rig & perform your push-ups)

100 SIT-UPS

"BRADLEY" – HERO WOD

HERO WOD:

“BRADLEY”

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

10 RFT

100 METER SPRINT

10 PULL-UPS

100 METER SPRINT

10 BURPEES

REST 30 SECONDS

 

 

 

CROSSFIT OPEN 16.4

WORKOUT 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Workout 16.4 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

 

DEADLIFT/RING DIPS

STRENGTH:

DEADLIFT (4X3)

– PAIRED WITH –

RING DIPS (4X8)

WOD:

7 RFT

7 HANG POWER SNATCH (95/65)

14 V-UPS

7 BURPEES

 

"MARY"

STRENGTH:

PRESS (4X4)

WOD:

“MARY”

20 MINUTE AMRAP

5 HANDSTAND PUSH-UPS

10 ONE LEGGED SQUATS, ALTERNATING

15 PULL-UPS