Open WOD

1. “Chelsea”
5 Pull ups
10 Push ups
15 squats
Each minute, on the minute, for 30 mins.

2. CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Tabata!!

1. Clean: 2×5 @ 55%, 2×3 @ 60%, 3×1 @ 65%

2. 3 rounds (NFT):
4 strict presses
3 push-presses
2 push jerks
**Find your heaviest four rep strict press. Use same load for all reps. Rest 120s between rounds. Go as heavy as you can while still completing all reps.

3. Tabata time!

Tabata pushups
Rest 30 seconds
Tabata situps
Rest 30 seconds
Tabata shuttle runs
Rest 30 seconds
Tabata pushups

Squats and Skips

1. Back Squat: 1×10 @ 60%, 1×8 @ 65%, 1×8 @ 70%, 1×8 @ 75% of 1RM

2. Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%

3. AMRAP in 15 minutes of:
100 single skips
Max rep pull-ups
**As soon as you drop off the bar, you have to skip again before coming back to do more pull-ups. Kipping is permitted. Score is total number of pull ups.

Handstands and Triplet

1. 4 x Wall walk to handstand with 10 shoulder touches.
**Wall walk begins with feet on the floor and heels touching the wall. It ends when the chest touches the wall. Perform 10 alternating shoulder touches.

2. For time:
21 kettlebell swings (53/35)
21 burpees
21 wallball shots (10′ target, 20/14)
15 kettlebell swings (53/35)
15 burpees
15 wallball shots (10′ target, 20/14)
9 kettlebell swings (53/35)
9 burpees
9 wallball shots (10′ target, 20/14)

Strength Night

1. Back Squat: 1×10 @ 60%, 1×8 @ 70%, 1×6 @ 75%, 1×4 @ 80% of 1RM
**Rest minimum of 90s between sets, increase as load increases. Failed rep? Should have rested longer.

2. Strict Pull Up: 3xMax reps
**No kipping. Arms must be straight at the bottom of the rep and chin must be completely over the bar at the top. Rest 60s between sets.

3. Front Squat: 1×5 @ 60%, 3×5 @ 70% of 1RM
**Rest minimum of 90s between sets, increase as load increases.

Jerks and an AMRAP

1. Push Jerk: 2×6 @ 55%, 2×3 @60%, 2×3 @ 65% of 1RM Push Jerk.

2. AMRAP in four minutes: Pause Snatch Balance (135/95)
**The pause means holding the bottom position for 10 seconds. The goal is to complete the entire four minutes without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty will be performed AFTER the 4 minutes is up.

Pause Squats

1. 3 Sec pause BS 3-3-3-3-3-3 @70%

2. For time:
10 Pwr clean (135/95)
20 DL (135/95)
40 BJ
80 DU

Doin' it Fran-Style!

1. Floor press 10-8-6-6
**recover 60sec between sets

2. rest 5 mins

3. Time trial: 100 pushups (Justyn wears a weight vest!!)

4. For time:
21 thrusters (65/45)
21 chest to bars
15 thrusters (95/65)
15 C-B
9 thrusters (135/95)
9 C-B
**C-B sub is ring rows -- consider elevating feet to increase the challenge; rings must touch chest

Really good floor press demo. Ignore the multi-grip bar parts, and listen to how hard he's breathing!!

Death by KB

1. DL 5-5-5

2. Clean pull 3-3-3-3-3

3. Death: 6 Rds
-1 TGU
-20 KBS
-5 Snatch left
-5 Snatch right
-1 TGD
**every time you put down the KB during a round, 5 burpee penalty post-WOD

Snatch Work

1. Snatch-grip DL 5-5-3-1-1

2. Then: Snatch 1x15 @60%

3. 4 Rds:
25 wall ball
15 hang pwr clean
5 shuttle runs

Ye Olde Chipper

For time:
30 Pull-ups
50 KBS
75 Sit-ups
50 Push-ups
30 FS (95/65)
25 HSPU or DB push press
30 Hang squat cleans (95/65)
30 K-E
25 Ring dips
21 Snatches (95)
75 Sit-ups

Technique!

1. Hang Power Clean 5-5-5 @50%

2. Pwr Clean 3-3-3 @80%

3. Squat Clean 3-2-1-1-1

4. 3 attempts at best time for 800m run
**rest 5 mins between attempts

KBs and DUs

1. 3 Rds for AMRAP:

-1 min KBS
-1 min hand release pushups
-1 min walking lunge
-1 min recovery

2. 5 min recovery

3. 5 Rds:
-10 KB snatch left hand
-50 DU
-10 KB snatch right hand
**perform 5 burpees at the beginning of the next round, & every time you put down the KB before you complete 10 reps