Teams of two will alternate movements to complete as many rounds and reps as possible in 30 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Goblet Squats (32/24 kg)
12 Push-Ups
15/10 Calories of Assault Bike

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of Assault Bike, then Partner B does 3 strict handstand push-ups, and so on...for the duration of the 24 minutes.

“CrossFit Games Open Event 18.1”

Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row

A.

Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 1 rep @ 90-95%

B.

Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Alternating Pistols
9 Box Jump-Overs (30"/24")

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then...

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest

Every 5 minutes, for 30 minutes (3 sets of each) for times:
*Station 1 - 1000/800 Meter Row
*Station 2 - Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer's Carry (24/16 kg KBs)

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

B.
Five rounds for time of:
6 Overhead Squats*
12 Pull-Ups
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

In Teams of 2 with only one partner working at a time

0:00-10:00

2000/1800 Meter Row

10:00-18:00

Max Rounds of Cindy

20:00-30:00

100/80 Calorie Assault Bike

30:00-40:00

70 Shoulder to Overhead (95/65)

70 Front Squats (95/65)

*Cindy- 5 Pullups, 10 Pushups, 15 Air Squats

"CrossFit Games Open Event 23.1/14.4"
Complete as many rounds and reps possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10'/14 lbs to 9')
30 Cleans (135/95 lbs)
20 Muscle-Ups

Top score in 2014 = 277 (Rich Froning)/256 (Sam Briggs)
Top score in 2023 = 386 (Roman Khrenikov)/269 (Emma Cary)

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean from 2" Below the Knee + Jerk
(pause for 2 seconds at 2" below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20/15 Calories of Assault Bike
10 Box Jumps (30"/24"; jump up, step down)

A.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 2 reps @ 70-75%
*Set 3 - 3 reps @ 75-80%
*Set 4 - 6 reps @ 80+%
*Set 5 - 6 reps @ 80+%
*Set 6 - 6 reps @ 80+%
Rest as needed

The goal is to perform sets 4-6 at 4-5% more than you used for last week's set of 8 reps.

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press (Bodyweight/3/4 Bodyweight)
Strict Pull-Ups

A.
Build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.

For time:
1000 Meter Row
50 Dumbbell Thrusters

Compare your results to December 19, 2022.

Every 10 minutes, for 40 minutes (4 sets) for times:
50/40 Calories of Assault Bike or Row
20 Dumbbell Box Step-Ups (50/35 lb DBs)
10 Wall Walks

Every 2 minutes, for 32 minutes (4 sets) for max calories:
Station 1 - 90 seconds of Assault Bike (for calories)
Station 2 - 20 Kettlebell Walking Lunges (32/24 kg)
Station 3 - 90 seconds of Rowing (for calories)
Station 4 - 30 Push-Ups

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Workout of the Month

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
20/15 Calories of Assault Bike
20 Alternating Pistols

Note times for all four sets and then sum them for overall working time.

A.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 65-70%
*Set 3 - 3 reps @ 70-75%
*Set 4 - 8 reps @ 75+%
*Set 5 - 8 reps @ 75+%
*Set 6 - 8 reps @ 75+%
Rest as needed

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs (24"/20")
12 Kettlebell Swings (24/16 kg)

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
250 Meter Row
20 Front Squats (95/65 lbs)
15 Toes to Bar

Community Workout

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer's Carry (20/20/20/20 - alternating partners)
400 Meter Kettlebell Farmer's Carry (walk together - only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 - even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy - especially on the single-arm push presses.

"Christine"

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

Compare results to September 22, 2023.

Rest until relatively recovered, and then...

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
instagram.com/p/Bf_0fxSAVRz
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Prone Plank x 60 seconds
Rest 60 seconds