R1: 5 Rounds
50 Double Unders
10 Push Press (115/75)
3 Muscle-ups
R2: 5 Rounds
25 Double Unders
10 Push Press (95/65)
3 Banded Bar Muscle-ups
R3: 5 Rounds
100 Single Unders
10 Push Press (65/45)
2 Wall Climbs
R1: For Time:
27-21-15-9
Wall balls (20/14)
Burpees
R2: For Time:
27-21-15-9
Wall balls (14/10)
Burpees
R3: For Time:
27-21-15-9
Wall balls (10)
Burpees
For Time
1000/750 Meter Row
80 Dumbbell Snatches (50/35)
80 Box Jumps (24/20)
40 Handstand Push-ups
1000 Meter Row
60 Dumbbell Snatches (50/35)
60 Box Jumps (24/20)
30 Handstand Push-ups
1000 Meter Row
40 Dumbbell Snatches (50/35)
40 Box Jumps (24/20)
20 Handstand Push-ups
CrossFit Games Open WOD 19.2
**Please join us for Friday Night Lights at 5:30 pm
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.
R1: For Time:
30 Deadlifts (225/155)
35 Knees to Elbows
40 Ring Dips
R2: For Time:
30 Deadlifts (175/115)
35 Hanging Knee Raises
40 Ring Dips with band
R3: For Time:
30 Deadlifts (115/75)
35 Sit-ups
40 Push-ups
R1: For Time:
1000 Meter Row
50 Alternating Pistols
25 Hang Power Cleans (185/135)
R2: For Time:
1000 Meter Row
50 Alternating Pistols (assisted- band/box)
25 Hang Power Cleans (135/95)
R3: For Time:
750 Meter Row
50 Goblet Squats
25 Hang Power Cleans (65/45)
CROSSFIT OPEN WOD 19.1
*come and join us tonight for Friday Night Lights starting at 5:30 pm.
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target