All

Hotshots 19

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

All

None

60 burpee onto a box jump ( 24/20")
50 overhead squats ( 75/55lbs)
40 toes to bar
30 sumo deadlift high pull ( 75/55lbs)
20 overhead walking lunges ( 45/35lbs)

All

None

as many rounds as possible in 15 minutes:

500 meter row

15 thrusters ( 115/75 lbs)

All

Power Drill

5 rounds
5 handstand push ups
10 power cleans ( 135/95lbs)
15 burpees
20 kettlebell swings ( 55/35lbs)
25 wall balls ( 20/14lbs)

rest 3 minutes between rounds

All

None

run 800 meters
30 x snatches ( 135/95lbs)
run 800 meters

All

Jet fuel

10-9-8-7-6-5-4-3-2-1 reps
Jerks ( 155/103)

2-4-6-8-10-12-14-16-18-20 reps

pull ups

All

None

12 minute amrap
15 bar muscle ups
100 double unders
15 hang squat cleans ( 135/95lbs)
100 toes to bar

All

freddy krueger

21-15-9 reps
kettlebell swings ( 70/55lbs)'
burpees

All

None

shoulder press 2 rm

All

None

amrap in 3 minutes

shoulder press with a 45/33 lbs bar

this is a strict, standing press.

no dipping or pushing off the toes

All

"830"

30 burpees
30 pull ups
30 thrusters ( 95/65lbs)
30 double unders
30 kettlebell swings ( 55/35 lbs)
30 wall balls ( 20/14 lbs)
30 box jumps ( 24/20")
30 GHD Sit ups

All

rosa

5 rounds
10 handstand push ups
run 400 meters

All

None

5 rounds
250 meter row
10 cleans ( 135/95)

All

open test

20 minute amrap:
50 wall balls
50 double unders
40 box jumps ( 24/20")
40 toe to bar
30 chest to bar pull ups
30 burpees
20 cleans ( 145/100lbs)
20 jerks ( 145/100lbs)
10 snatches ( 140/100 lbs)
10 muscle ups

All

None

for time:
1km row
100 squats

All

Your Heart on the line

3 rounds:
15 x hang power clean ( 135/95lbs)
15 x burpees

All

max rep pull ups

one set unbroken, any style

All

pull ups max weight

5 attempts for max weighted pull ups

All

bench press 1 rm

5 attempts for max bench press 1 rm

All

500 meter row

1 attempt on 500 meter row

All

front squat

5 x 3 reps

All

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

All

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

All

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

All

Bruck

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

All

behind the neck jerk

7 x 1 rep

All

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

All

12.3 masters

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
12 reps of push press (95/55)
9 Toes-to-bar

All

None

10-9-8-7-6-5-4-3-2-1 reps
chest to bar pullups
hand stand push ups
hand release push ups

All

snatch balance

3-3-2-2-2-1-1-1-1 reps

All

bubbles

12 minute amrap:
10 burpees
25 double unders

All

shoulder press

5 sets of 5 reps

All

None

5 rounds
5 x deadlifts ( 275/190)
25 x sit ups

All

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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 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.

All

hang power clean

hang power clean 7 x 3 reps

All

None

1 mile run
50 burpees