CrossFit Open WOD 14.1

AMRAP in 10 minutes:

30 Double Unders

15 Snatch (75/55)

Gymnastics Day

5 Chest to Bar Pull-ups

10 Handstand Push-ups

15 Tuck-ups

20 seconds L-Hold

500 Double Unders!

For Time:

30 Muscle-ups

21 Clean and Jerks (135/95)

500 Double Unders

CrossFit Total

1RM Back Squat

1RM Strict Press

1RM Dead-lift

CrossFit Open WOD 13.1

40 Burpees

30 Snatch (75/45)

30 Burpees

30 Snatch (135/75)

20 Burpees

30 Snatch (165/100)

10 Burpees

Snatch (205/125)

1,000m Row and 3 Rep Front Squat

Row 1,000 meters

Front Squat

3-3-3-3

Cindy XXX

AMRAP in 20 minutes:

10 Pull-ups, 20 Pull-ups, 30 Squats

15 Pull-ups, 30 Push-ups, 45 Squats

20 Pull-ups, 40 Push-ups, 60 Squats

25 Pull-ups, 50 Push-ups, 75 Squats

30 Pull-ups, 60 Push-ups, 90 Squats

Open WOD 11.4

AMRAP in 10 minutes:

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Muscle-ups

DB Clean and Jerk

5 Rounds for Time:

20 Burpees

20 Clean and Jerks (50/35 dumbbells) 

K2E

AMRAP in 20 min:

15 Knees to Elbows

21 Dead-lifts (135/95)

Strictly Arms

3 Rounds for Time:

10 Strict Handstand Push-ups

15 Strict Ring Dips

20 Strict Push-ups

45 Strict Pull-ups

Football

AMPAP in 15 minutes ( x2)

7 minute rest at half time

Teams of 3

Touchdown = 40 Burpees and 40 Thrusters 

Extra Point = 3 Pull-up/Pull-overs

Field Goal = 60 Shoelace Sit-ups and 60 Jumps over Beam