What the Heck!
AMRAP 25 (Partners)
10 Aegis and Spear Squats
10 Gorgon Pulls
10 Tenacious Night Owls
10 Minerva's Olive Trees
10 Athena's Blessing
CrossFit Games Open 11.1
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
Open 11.1
10:00 AMRAP
15 Power Snatch (75/55)
30 Double Unders
(Scored by Rounds + Reps)
For CrossFit Open movement standards and scaling options, go to: games.crossfit.com/workouts/open/2011#workoutsTab1
INDEPENDENCE:
10:00 AMRAP
25 Double Unders
15 Power Snatch (55/45)
LIBERTY:
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)
Target # of Rounds: 8+
Minimum # of Rounds: 5-7
Shoulder Press
Every 2:00 × 4 sets
3 Shoulder Press @ 70%
Devil Dogs
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
(Scored by Total Time)
Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.
INDEPENDENCE:
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike*
*32-24-18-12-6 Women's Calories
LIBERTY:
Teams of 2 (1:1)
20-16-12-8-4 Calorie Air Bike*
Target Time: Sub 17:00
Time Cap: 25:00
Back Squat
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Every 2:00 × 4 sets
3 Back Squats @ 75%
Thin Blue Line
AFFILIATE COMPETE (RX+)
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (70/50)
Max Rounds
5 Strict Pull Ups
10 Push Ups
10 V-Ups
-rest 1:00 between sets-
FREEDOM (RX):
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (50/35)
Max Rounds
10 Ring Rows (Or 5 Strict Pull Ups)
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by Rounds + Reps)
INDEPENDENCE:
4 Sets:
50ft Single Arm Overhead Walking Lunge (35/25)
Max Rounds
8 Ring Rows
8 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-
LIBERTY:
4 Sets:
3:00 AMRAP
50ft Walking lunge
Max Rounds
5 Ring Rows
5 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-
Target # of Rounds: 2-3 per AMRAP
Minimum # of Rounds: 1.5-2.5 per AMRAP
Soldiers and Sailors
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
(Scored by completion. Record barbell weight separately.)
INDEPENDENCE:
Every 1:00 (10:00)
175/150m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
8 Bar Facing Burpees
LIBERTY:
Every 1:00 (10:00)
150/125m Row
-rest 2:00-
Every 1:00 (8:00)
3 Dumbbell Clean and Push Press (light)
-rest 2:00-
Every 1:00 (10:00)
6 Up Downs
Clean and Jerk
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
Record weight used in the workout here.
Deadlift
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Every 2:00 × 4 sets
3 Deadlifts @ 75%
Engine Company
AFFILIATE COMPETE (RX+)
4 sets:
24 Wall Balls (20/14)
12 Box Jump Overs (24/20)
12 Wall Balls (20/14)
6 Box Jump Overs (24/20)
-rest 2:00 between sets-
FREEDOM (RX):
4 Sets:
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
10 Wall Balls (20/14)
5 Box Jump Overs (24/20)
-rest 2:00 between sets-
(Scored by Time)
INDEPENDENCE:
4 Sets:
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
10 Wall Balls (14/10)
5 Box Jump Overs (20/16)
-rest 2:00 between sets-
LIBERTY:
4 Sets:
10 Wall Ball Thrusters (light)
10 Box Step Ups (20/16)
10 Wall Ball Thrusters (light)
5 Box Step Ups (20/16)
-rest 2:00 between sets-
Target Time: 1:45-2:15 per set
Time Cap: 3:00 per set
Yoga
8-9am with Coach Liv!
Open Gym
9:15-10am with Coach Matt!
Mayhem Class with Coach Mike! (2-3pm)
AFFILIATE COMPETE (RX+)
Every 1:00 (15:00)
Minute 1: 20 sec Freestanding Handstand Hold
Minute 2: 12 Kettlebell Swings (70/53)
Minute 3: 5 Box Jumps (40/32)
FREEDOM (RX):
Every 1:00 (15:00)
Minute 1: 30 second Handstand Hold (back to wall)
Minute 2: 12 Kettlebell Swings (53/35)
Minute 3: 5 Box Jumps (30/24)
(Scored by Completion)
INDEPENDENCE
Every 1:00 (15:00)
Minute 1: 20 sec Handstand Hold
Minute 2: 12 Kettlebell Swings (35/26)
Minute 3: 5 Box Jumps (24/20)
LIBERTY
Every 1:00 (15:00)
Minute 1: 30 sec Plank Hold (elbows)
Minute 2: 10 Kettlebell Swings (light)
Minute 3: 5 Box Jumps (low)
Target Time: 20-30 seconds per movement
Time Cap: 45 seconds per movement
Barbell Badass!
Buy-In: 2000/1800/1600m Row
-then-
20 Rounds
5 Deadlifts (95/65)
5 Hang Power Cleans (95/65)
5 Front Squats (95/65)
5 STOH (95/65)
-then-
Buy-Out
100/90/80 Calorie Bike
Time Cap: 45 minutes
Row/Bike: Split as needed
Rounds: You Go I Go
Back Squat
Every 2:30 × 5
4 Back Squats @ 70%
Fran
AFFILIATE COMPETE (RX+)
21-15-9
Thrusters (115/80)
Chest to Bar Pull Ups
FREEDOM (RX):
21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)
INDEPENDENCE:
21-15-9
Thrusters (75/55)
Pull Ups
LIBERTY:
21-15-9
Dumbbell Thrusters (light)
RIng Rows
Target Time: 2:20-3:30
Time Cap: 8:00
Shoulder Press
Every 2:00 × 4
4 Shoulder Press @ 65%
Pukie
AFFILIATE COMPETE (RX+)
2 sets
21/15 Calorie Air Bike
75 Double Unders
15/12 Calorie Air Bike
75 Double Unders
9/7 Calorie Air Bike
75 Double Unders
-rest 3:00 between sets-
FREEDOM (RX):
2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)
INDEPENDENCE:
2 sets
15/12 Calorie Air Bike
35 Double Unders
12/10 Calorie Air Bike
35 Double Unders
8/6 Calorie Air Bike
35 Double Unders
-rest 3:00 between sets-
LIBERTY:
2 sets
12/10 Calorie Air Bike
50 Single Unders
9/7 Calorie Air Bike
50 SIngle Unders
6/4 Calorie Air Bike
50 Single Unders
-rest 3:00 between sets-
Target Time per set: 4:30-6:00
Time Cap per set: 8:00
Deadlift
Every 2:30 × 4
4 Deadlifts @ 70%
Core to Extremity
AFFILIATE COMPETE (RX+)
3 sets
2 Rounds
12 Toes to Bar
2 Wall Walks
12 Hang Power Snatches (75/55)
-rest 2:00 between sets-
FREEDOM (RX):
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(Scored by Time for each Set)
INDEPENDENCE:
3 sets
2 Rounds
8 Toes to Bar
2 Wall Walks
8 Hang Power Snatches (75/55)
-rest 2:00 between sets-
LIBERTY:
3 sets
2 Rounds
10 Hanging Knee Raises
2 Inchworms
10 Alternating Hang Dumbbell Snatches (light)
-rest 2:00 between sets-
Target Time per set: 2:50-3:30
Time Cap per set: 5:00
Fitness in 100 Words
AFFILIATE COMPETE (RX+)
As few sets as possible to finish:
AMRAP 2:00
100 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
FREEDOM (RX):
As few sets as possible to finish (max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
(Scored by Total Time)
INDEPENDENCE:
As few sets as possible to finish:
AMRAP 2:00
60 Lateral Burpee Over Bar
80/64 Calorie Row
-rest 1:00 between sets-
LIBERTY:
As few sets as possible to finish:
AMRAP 2:00
50 Up Downs
50/40 Calorie Row
-rest 1:00 between sets-
Target Time: 11:00-13:00
Time Cap: 23:00
Chest to Bar Pull Ups / Bar Muscle Ups
Level 1:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 6-8 Butterfly Small Circles
Level 2:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality technique, stop. Max amount: 15 reps)
- Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar Muscle Ups
(No minute 3. Repeat minutes 1 and 2 for 3 rounds)
Power Snatch + Overhead Squat
Set 1 -
4 Reps
Set 2 -
4 Reps
Set 3 -
4 Reps
Set 4 -
4 Reps
Set 5 -
4 Reps
Set 6 -
4 Reps
Set 7 -
4 Reps
Set 8 -
4 Reps
Set 9 -
4 Reps
Set 10 -
4 Reps
CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7
Constantly Varied
AFFILIATE COMPETE (RX+)
400m Ski
50 Wall Balls (20/14)
50 GHDs
50 Wall Balls (20/14)
400m Ski
FREEDOM (RX):
400m Ski
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
400m Ski
(Scored by Time)
INDEPENDENCE:
400m Ski
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
400m Ski
LIBERTY:
350m Ski
25 Wall Ball Thrusters (light)
25 Sit Ups
25 Wall Ball Thrusters (light)
350m Ski
Target Time: 11:00-13:00
Time Cap: 18:00
Kettlebell and Core (8:00-9:00am)
4 Rounds
10 Halos
10 Tether Balls (5 each side)
10 Openers
20 Suitcase March (5 each side)
10 Hand Passes
Open Gym
9:00-10:00am with Coach Matt!
The Any Griffith Show (2:00-3:00pm) With Coach Mike!
AFFILIATE COMPETE (RX+)
4 Rounds
60 Double Unders
6 Burpee Box Get Overs (48/42)
FREEDOM (RX):
4 rounds
60 Double Unders
10 Burpee Box Get Overs (30/24)
INDEPENDENCE
4 rounds
50 Double Unders
10 Burpee Box Get Overs (24/20)
LIBERTY
4 rounds
60 Single Unders
8 Up Downs + Box Step Ups (24/20)
Target Time: 7:00-9:00
Time Cap: 14:00
Open Gym
3:00-4:00pm with Coach Mike!
We Signed Up for this
Teams of 3
240 Plate to Overhead (45/25)
240 Push-Ups
240 Wall Ball Slams (20/14)
240 Kettlebell Swing Complex
240 Calorie Row
Everyone on the team can work at the same time, but not the same exercise. You can break this up as you like. Finish for a time. You must math on this one.
Shoulder Press
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
Set 4 -
5 Reps
Every 2:00 × 4 sets
5 Shoulder Press @ 62%
CrossFit Games Open 20.3 and 18.4
AFFILIATE COMPETE (RX+)
No Change to Workout
FREEDOM (RX):
21-15-9
Deadlifts (225/155)
Handstand Push Ups
-into-
21-15-9
Deadlifts (315/205)
50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
For full movement standards and scaling options, go to: games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf
INDEPENDENCE:
21-15-9
Deadlifts (185/125)
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
LIBERTY:
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
Target Time: 10:00-13:00
Time Cap: 20:00
Back Squat
Set 1 -
4 Reps
Set 2 -
4 Reps
Set 3 -
4 Reps
Set 4 -
4 Reps
Set 5 -
4 Reps
Every 2:30 × 5 sets
4 Back Squats @ 65%
The Brady Bunch
AFFILIATE COMPETE (RX+)
For Time:
175 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row
FREEDOM (RX):
For Time:
150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row"
INDEPENDENCE:
For Time:
120 Air Squats
*Every minute on the minute (Including 0:00) perform 8/6 Calorie Row
LIBERTY:
For Time:
80 Air Squats
*Every minute on the minute (Including 0:00) perform 5/4 Calorie Row
Target Time: Sub-10:00
Time Cap: 18:00
Power Clean and Jerk
Set 1 -
3 Reps
Set 2 -
3 Reps
Set 3 -
3 Reps
Set 4 -
3 Reps
Set 5 -
3 Reps
Set 6 -
3 Reps
Set 7 -
3 Reps
Set 8 -
3 Reps
Every 1:00 (8:00)
3 Power Clean and Jerks (singles) @ RPE 6
Family Matters
AFFILIATE COMPETE (RX+)
12:00 AMRAP
15 Kettlebell Swings (70/53)
15 GHDs
15 Box Jumps (24/20)
FREEDOM (RX):
12:00 AMRAP
15 Kettlebell Swings (53/35)
15 GHDs (Or Stick Sit Ups)
15 Box Jumps (24/20)
(Scored by Rounds + Reps)
INDEPENDENCE:
12:00 AMRAP
15 Kettlebell Swings (35/26)
10 GHDs (Or Stick Sit Ups)
15 Box Jumps (20/16)
LIBERTY:
12:00 AMRAP
10 Russian Kettlebell Swings (light)
10 Sit Ups
10 Box Step Ups (20/16)
Target Rounds: 5+
Minimum Rounds: 3.5-4.5
Home Improvement
AFFILIATE COMPETE (RX+)
4 sets:
30/24 Calorie Air Bike
100 Double Unders
15 Dumbbell Push Press (50s/35s)
-rest 2:00 between sets-
FREEDOM (RX):
4 sets:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press (50s/35s)
-rest 2:00 between sets-
(Scored by Time)
INDEPENDENCE:
4 sets:
20/15 Calorie Air Bike
60 Double Unders
15 Dumbbell Push Press (35s/25s)
-rest 2:00 between sets-
LIBERTY:
4 sets:
15/12 Calorie Air Bike
60 Single Unders
10 Dumbbell Push Press (light)
-rest 2:00 between sets-
Target Time per set: 3:45-4:15
Time Cap per set: 5:00
Handstand Push-Ups
Level 1:
9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest
Level 2:
9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)
Min 3: Rest
Level 3:
9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor in 30 sec
Min 2: AMRAP unbroken Strict HSPUs to 2" riser in 30 sec
Min 3: Rest
Deadlift
Set 1 -
5 Reps
Set 2 -
5 Reps
Set 3 -
5 Reps
Set 4 -
5 Reps
Every 2:30 × 4 sets
5 Deadlifts @ 65%
Little House on the Prairie
AFFILIATE COMPETE (RX+)
30 Toes to Bar
30 Back Squats (115/80)
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats (135/95)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (155/105)
10 Bar Facing Burpees
FREEDOM (RX):
30 Toes to Bar
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats (115/80)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (135/95)
10 Bar Facing Burpees
(Scored by Total Time)
INDEPENDENCE:
25 Toes to Bar
30 Back Squats (75/55)
30 Burpees
-Rest 1:00-
15 Toes to Bar
20 Front Squats (95/65)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (115/80)
10 Bar Facing Burpees
LIBERTY:
20 Hanging Knee Raises
20 Air Squats
20 Up Downs
-Rest 1:00-
15 Hanging Knee Raises
15 Dumbbell Front Squats (light)
15 Up Downs
-Rest 1:00-
10 Hanging Knee Raises
10 Dumbbell Front Squats (light)
10 Up Downs
Target Time: 12:00-15:00
Time Cap: 22:00