Workout

For time:

100 double-unders
15 front squats (155/105 lb)
80 double-unders
12 front squats
60 double-unders
9 front squats
40 double-unders
6 front squats
20 double-unders
3 front squats

Rest day or make-up day

Workout

For load:

10-8-6-4-2
Weighted ring dip
Weighted pull-up

Rest as needed between sets.

Workout

Tabata squat
Tabata GHD sit-up
Tabata pull-up
Tabata push press
Tabata row

Score is the lowest reps performed in any of the intervals.

Workout

21-15-9 reps for time of:
Power cleans (135/95 lb)
GHD sit-ups

Rest day or make-up day

Workout

For load:

Overhead squat
20-16-12-8-4

Workout

For time:
70 kettlebell sumo deadlift high-pulls
60 kettlebell swings
50 goblet squats
40 kettlebell push press
30 kettlebell Turkish get-ups

Use one kettlebell of the same weight for all movements.

Workout

As many rounds as possible in 5 minutes of:
10 strict pull-ups
20 push-ups
30 squats

Then,

As many rounds as possible in 5 minutes of:
8 strict pull-ups
16 push-ups
24 squats

Then,

As many rounds as possible in 5 minutes of:
6 strict pull-ups
12 push-ups
18 squats

Then,

As many rounds as possible in 5 minutes of:
4 strict pull-ups
8 push-ups
12 squats

Then,

As many rounds as possible in 5 minutes of:
2 strict pull-ups
4 push-ups
6 squats

There is no rest between AMRAPs.

Rest day or make-up day

Workout

For time:

1 mile run

Or

For time:

2,000m row

Workout

For time:

100 burpee toes-to-bar

Workout

For load:

Front squat
1-1-1-1-1

Rest day or make-up day

Workout

For load:

20-16-12-8-4
Bench press

Workout

Open 25.3

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

Rest day or make-up day

Workout

5 rounds for total calories:
1:00 Echo bike

Rest as needed between efforts

Workout

3 rounds for time of:
21 hang power snatches (75/55 lb)
50 air squats
L-sit*

*L-sit the length of time to complete air squats

Workout

For time:
30 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry
20 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry
10 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry

Rest day or make-up day

Workout

4 rounds for time of:
400m run
15 deadlifts (185/135 lb)
30 sit-ups

Workout

Open 25.2 (22.3 repeat)

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Rest day or make-up day

Workout

For load:

Power clean
20-16-12-8-4

Workout

5 rounds for time of:
25 wallballs (20/14 lb)
75 ft handstand walk

Workout

“Cement Mixer”

Every 3 minutes for 7 rounds, each for time:
400m run
12 toes-to-bar

Rest day or make-up day

__________

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Workout

Front Squat
20-16-12-8-4

Workout

Open 25.1

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

__________

The Open is Here!

Sign up to compete against yourself, your gym-mates, your frenemies or the world! Register here and choose CrossFit Santa Cruz as your affiliate.