Workout 17.1

For time:

10 dumbbell snatches 50/35

15 burpee box jump-overs 24/20

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

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Bash Brothers

24 Minute Amrap:

You Go/I Go

15/12 Calorie Assault Bike

12 Wall Balls  

9 Toes 2 bar

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Strength:

Hang Squat Snatch + 2 Overhead Squats

For Time:

Isabele

30 Snatches 135/95

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Edward Teach

For Time:

40/30 Calorie Row

21 Thrusters 95/65

30/21 Calorie Row

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Locomotion

10 Rounds for Time:

2 Power Cleans 225/155

3 Strict Handstand Pushups

4 Strict Pullups  

*20 minute cap

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Crossfit Open Brent.Nick

For Time:

80 Wall Balls

60 C2B Pullups

40 Hang Squat Cleans 135/95

20 Devils Presses 50/35

14 Minute Cap

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Strength: 

5 Rounds:

3 Push Press + 2 Push Jerks

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WOD:

Annabelle

50-40-30-20-10

Double Unders

25-20-15-10-5

Hand Release Pushups

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Shockwave

For Time:

50/35 Calorie Row

25 Handstand Pushups

25 Overhead Squats 135/95

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Deadpool

3 Rounds for Time:

40 Front Rack KB Lunges 24/16

30 Deadlifts 275/185

20 Synchro Bar-Facing Burpees

*teams of 2

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Share the Love

3 Rounds:

4:00 On/4:00 Off

40/30 Calorie Assault Bike

20 Alt. DB Snatches  50/35

Max. Toes 2 Bar

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Strongman Saturday

Teams of 3:

You Go, They Go, I Go

3 Sandbag Over Bar 200/150/100/50

*4ft. bar  

200' Farmers Carry - 2 kbs - 32/24  

5 Deadlifts 315/225

*the next partner can start when partner before them reaches the deadlift bar

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Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)

100 double-unders

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Mac and Cheese

20 Minute Amrap:

You Go, I Go

20/14 Calorie Bike

10 Burpee Box Jump Overs 24/20

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Overhead Squat

5-5-5-5-5

*working to heavy 5

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Out of Gas

21-15-9

Overhead Squat 95/65

C2B Pullups

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For Time:

5 Rounds:

5 Power Cleans 115/85

5 Front Squats 115/85

5 Shoulder to Overhead 115/85

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rest 5:00

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Hangover Cure

For Time;

50 Calorie Row

40 American KB Swings 53/35

30 Hand Releae Pushups

40 Calorie Row

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Strokin'

15 Minute Amrap:

15 C2B Pullups

15 Deadlifts 135/95

15 Bar Facing Burpees

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Crossfit Open 19.3

200 ft. DB Overhead Walking Lunge

50 DB Box Step-ups 50/35 - 24/20

50 Strict HSPU

200 ft. Handstand Walk

*time cap 10 minutes

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8 Rounds Every :75

3 Hang Power Snatches

*start at 50% of snatch

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Rest 5 MInutes

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8 Rounds Every :75  

3 Hang Power Clean and Jerks

*start at 50% of Clean

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Jack Be Nimble

16 Minute Amrap:

30 Alt. DB Snatches 50/35

15 Burpee Box Jump Overs 24/20

30 Single Arm DB Thrusters 50/35

15 Burpee Box Jump Overs 24/20

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Get Around

8 Rounds for Time: You Go - I Go

500m Row

30/21 Calorie Assault Bike

*30 Minute Cap

*4 rounds per partner

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Double Dose

2 Rounds For Time:  

100 Double Unders

35 Toes 2 Bar

20 Hang Power Cleans 135/95

*rest 5:00 Between

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Rowmaggedon

5K Row  (300/240 cal bike)

*every 3MOM

10 Ring Dips

10 1-arm DB Hang Clean and Jerks 50/35

*start with ring dips and hang clean and jerks first at 0:00

*30 minute cap

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Crossfit Open 12.2

10 minute amrap

30 Snatches 75/45

30 Snatches 135/75

30 Snatches 165/100

Amrap Snatches 210/120

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Old School

For Time:

10-1 of:

SHSPU

Toes 2 Bar

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rest 2:00

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55 HSPU

55 Toes to Bar

*20 minute cap

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20 Minute EMOM

1. 3 Hang Power Cleans @75% of 1rm PC

2. 12 Bar Facing Burpees

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Bloodline

Teams of 2

24 Minute Amrap:

10 DB Box Step-Overs  50/35

10 DB Shoulder to Overhead 50/35

20 DB Box Step-Overs

20 DB Shoulder to Overhead

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Grizzly

3 Rounds

5:00 on/5:00 off

21/14 Calorie Row

15 Thrusters 95/65

9 Ring Muscle-ups

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Deadlift with pause below knee

5x3 - to a moderate 3

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Death Grip

3 Rounds for Time

5 Deadlifts 315/205

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Eyes Wide Shut

10 Rounds for Time:

9 Shoulder to Overhead 115/85

35 Double Unders

*time cap 15 minutes

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10 Minute EMOM:

Snatch Pull + Snatch  

*start at 60% of snatch

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rest 5 minutes

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10 Minute EMOM:

Clean Pull + Clean  

*start at 60% of Clean

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The Black Hole

50/50-40/40-30/30-20/20-10/10

*women - 35/35 - 28/28 - 21/21 - 14/14 - 7/7

Partner 1 Cal. Row

Partner 2 Cal. Row

Partner 1 Cal. Bike

Partner 2 Cal. Bike

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Amplified

15 Squat Cleans 135/95

30 Pull-ups

12 Squat Cleans 185/125

24 C2B Pull-ups

9   Squat Cleans 225/155

18 Bar Muscle-ups

6 Squat Cleans 245/175

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Allstate

For Time:

30-24-18-12-6

KB Hang Snatch 53/35

Wall Balls 20/14

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Kid Rock

5 Rounds

2:00 On - 2:00 Off

4 Double Devils Presses 50/35

8 DB Burpee Box Stepovers 24/20 - 50/35

12 Cal Sprint

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Crossfit Open 14.4

14 Minute Amrap:

60 Calorie Row

50 T2B

40 Wall Balls 20/14

30 Power Cleans 135/95

20 Ring Muscle-ups

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Push Press

5x5 - Working to Heavy 5

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Then,

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Lopsided

For Time:

50 Alternating Pistol Squats  

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Black Widow

5 Rounds for Time:

30/21 Calorie Row

20 Box Jumpovers 24/20

10 Unbroken Deadlifts 245/165

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18 Minute Emom:

1.  :20 Assault Bike Sprint  

2.  50 Double Unders

3.  3 Power Snatches 155/105

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Who Do You Thrust?

14 Minute Amrap:

12 Thrusters 95/65

 9 Bar Facing Burpees

 6 Bar Muscle-ups

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Shoulder Roping

For Time:

50 Double Unders

40 Hand Release Pushups

50 Double Unders

30 Ring Dips

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Big Ballin'

40-30-20-10

Wall Balls

20-15-10-5

Toes 2 Bar

*10 minute cap

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10 Minute EMOM:

2 Snatches

*start at 60% of snatch

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rest 5 minutes

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Rat Race

Buy In:

50/35 Calorie Assault Bike

Then,

4 Rounds for time:

10 Single Arm DB Thrusters 50/35

10 Burpees over DB

*all ten thrusters each round are done with same hand - switch after round is completed

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Pack Mule

For Time:

50 DB Box Step-ups 24/20 - 50/35

200 Double Unders

50 DB Box Step-ups 24/20 - 50/35

1,000m Row

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Okey-Doke

4 Rounds of 4:00 on 2:00 off

 8 Overhead Squats 95/65

 8 Chest to Bar Pullups

 8 Handstand Pushups

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Lordy, Lordy

For Time:

40 Burpee Box Jumpovers 24/20

40 Power Cleans 115/80

40 Box Step-ups 24/20

40 Shoulder to Overhead 115/80

16 Minute Time Cap

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Shatterproof

5 Rounds for Time:

50 Double Unders

25 Hand Release Pushups

10 Hang Power Snatches 135/95

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Cannonball Run

10 Rounds for Time:

12 Alt. DB Snatches 50/35

15 Wall Balls 20/14

*20 Minute Cap

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Rhino

8 Minute Amrap:

6 Squat Cleans 185/125

9 Bar Facing Burpees

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rest 5:00

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Copycat

For Time:

60/42 Calorie Row

50 Medball Situps

40 Toes 2 Bar

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12 Days of Christmas:

1. Ring Muscle-up/Bar Muscle-up/Rope Climb

2. Clean and Jerk 185/125

3. Box Jumpover 24/20

4. Turkish Get-ups 53/35

5. Burpees

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Strength:

5x12 - DB Bench Press

1-2 Rope Climbs

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Then,

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Head Rush

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Bar Brawlin'

10 Rounds for Time:

4 Power Cleans 135/95

5 Shoulder to Overhead 135/95

6 Front Rack Lunges 135/95

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Open 18.1

Amrap 20

8 Toes 2 Bar

10 DB Hang Clean and Jerks 50/35

14/12 Calorie Row

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Oh Tibia, Oh Tibia

For Time:

10 Box Jumpovers 30/20

30 Deadlifts 225/155

20 Box Jumpovers 30/20

20 Deadlifts 275/185

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Heavy Ballin'

16 Minute Amrap:

15 Wall Balls 20/14

9 Bar Facing Burpees

3 Hang Power Cleans 205/135

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Simone Biles

15 Rounds for Time:

3 Strict Pullups

3 Strict HSPU

10 Abmat Situps

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Rain Fire

For Time:

40/30 Calorie Row  

30 Overhead Squats 95/65

40/30 Calorie Row

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Push Press - 15 Minutes

5x5 - Working to Heavy 5

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For Time:

Luke Skywalker

100 Double Unders

50 Alt. DB Snatchs 50/35

100 Double Unders

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Open 16.5

21-18-15-12-9-6-3

Thrusters 95/65

Bar Facing Burpees

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Voodoo

With a Running Clock to 18 Minutes:

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0:00-10:00

Amrap:  

2 Ring Muscle-ups

4 Deadlifts 275/185

6 Box Jumps 30/24  

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Pollo Frito

3 Rounds for Time:

30/21 Calorie Row

100 Double Unders

50' Handstand Walk

*rest 3 minutes between

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M-80!

4 Rounds for Time:

20 Single Arm DB Hang Clean and Jerk 50/35

20 DB Box Step-ups 24/20 - 50/35

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Haulin' Gas

For Time:

8-6-4-2-1

Cleans @185/125-205/135-225/155-245/175-265/185

*250m Row in between each set - 4 total

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Rubiks Cube

16 Minute Amrap:

5 Overhead Squat 165/115

10 Bar Facing Burpees

15 C2B Pullups

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For Time:

Karen  

150 Wall Balls

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15 Minutes to a Heavy:

Clean + Hang Clean

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Then,

‍

Lethal Bleeding

For Time:

40/30 Calorie Assault Bike

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Shoulder Roping

For Time:

50 Double Unders

40 Hand Release Pushups

50 Double Unders

30 Ring Dips

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Stairway to Heaven

20 Mintute Amrap:  

30 Box Step-ups 24/20

20 Deadlifts 155/105

10 Strict Pullups

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10 Minutes to Find a Heavy:

1 Strict Press + 2 Push Press + 3 Push Jerk

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Then,

30 Rounder

8 Minute Amrap:

10 DB Shoulder to Overhead Right Arm

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Oscar the Grouch

For Time:

1000m Row  

50 Toes 2 Bar

25 Squat Snatches 95/65

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Rampant

40-30-20-10

DB Hang Snatch

80-60-40-20

Double Unders

*Alternate arms every 5 reps on snatch

Burn Off Your Turkey

For Time:

30 Handstand Pushups

30 Snatches 95/65

30 Box Jumps 24/20

30 Burpees over Bar

30 Chest to Bar Pullups

30 Thrusters 95/65

30 Cleans 95/65

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Devil Without a Cause

4 Rounds for Time:

20 Alt. Devils Presses 50/35  

20 DB Step-ups 50/35 - 24/20

20 Toes 2 Bar

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Tom Platz

Every 3:00 for 3 Rounds:

Back Squat x 3 @75%

3 Weighted Vertical Jumps + 1 Vertical Jump

-directly into-

Every 3:00 for 2 Rounds:

Back Squat x 2@80%

3 Weighted Vertical Jumps + 1 Vertical Jump

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Barbed Wire

2 Rounds For Time:

20 Hang Power Cleans 115/80

30 Shoulder to Overhead 115/80

40 Calorie Row

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Kelly Brown

5 rounds for time of:

440m Row

10 Box Jumps, 30/24 in

10 Deadlifts, 275/185 lbs

10 Wall Balls, 30/20 lbs, 10/9 ft

Cold War

Every 4:00 for 5 Rounds:

50 Double Unders

5 Hang Power Snatches

1 Minute Plank

*start at 50% of Power Snatch and add weight

each round

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Rising Tide

3 Rounds For Time:

12 Pullups

9 Thrusters 115/80

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rest 3 Minutes

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3 Rounds For Time:

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Boss Sauce

Every 4:00 for 5 Rounds:

5 Hang Power Cleans + Push Jerks

*start at 50% of Power Clean

*add weight each round

10 Box Jumps 30/24

15 V-ups

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75th Parallel

For Time:

25-20-15-10-5

Calorie Row

Burpee Over Rower

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Spread Eagle

Teams of 2: You Go, I Go

20 Rounds for Time:

4 Hang Power Snatches 95/65

6 Overhead Squats  95/65

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Welterisms

Amrap 24

1 Rope Climb

9 Ring Dips

9 Pullups

6 Handstand Pushups

*teams of 2 - you go, I go

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Jason and Freddy

5 Rounds for Time:

10 Calorie Row

20 Double Unders

1 Power Snatch 165/115

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Cupid Shuffle

10 rounds for Time:

5 DB Shoulder to Overhead - each arm 50/35

6 Alternating Pistol Squats

7 Box Jumps 24/20

*25 minute cap

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Happy Veterans Day!

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Today at C1 Athletics we will be honoring Special Warfare Operator 1st Class William Blake Marston, 31, of Concord. He died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

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Marston

AMRAP in 20 minutes

1 Deadlift (405/285 lb)

10 Toes-to-Bar

15 Bar Facing Burpees

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Starsky and Hutch

Amrap 20:

Teams of 2:

You go, I go:

20 DB Hang Snatches 50/35

50' Overhead Walking Lunge 50/35

20 Hand Release Pushups

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Front Wheel Drive

For Time:

21-15-9

Front Squats 185/125

12-9-6

Bar Muscle-ups

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Fresh Prince

Teams of 2:

24-20-16-12-8-4

Handstand Pushups

Wall Balls - each

*every 5 minutes partner 400m run

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All 4 One

Every 4 Minutes for 4 Rounds:

15 Bar Facing Burpees

2 Rope Climbs

6 Power Cleans 185/125

*4 minutes rest in between

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‍

20 minutes

Bar gymnastics

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Peregrine

For Time:

30/21 Calorie Assault Bike

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4 Rounds every 3:00

1 Hang Power Snatch w/ 2 sec. pause at knee @75-80% -- or add weight from last time

3 Depth Jumps off box broad jump  

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4 Rounds every 3:00

3 Back Squats w/ 2 sec. pause in bottom of squat @75-80% -- or add weight from last time

30 Banded Good Mornings

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20 Minute to build to a Heavy

1 rep Pause Split Jerk

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Bon Appetit

21-15-9

Toes 2 Bar

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Double Trouble

3 Rounds for Time:

Teams of 2:

80 Double Unders

60 DB Power Cleans 50/35

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‍

Happy Halloween!

The Magic Pumpkin

Teams of 2:

4 Rounds for Time:

30 Pumpkin Tosses 20/14 (medball situps with throw)

30 Deadlifts 225/155 (partner must hold medball in bear hug)

30 Pumpkin Jumps (medball facing burpees)

100' Pumpkin Carries (lunges with medball on shoulder)

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Bloodthirsty

Amrap 20:

10 Hang Power Cleans 95/65

8 Thrusters 95/65

6 Front Squats 95/65

*Every time the bar hits the floor - Row 500m

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‍

Pump Up the Jam

For Time:

Teams of 3:

120/90 Calorie Assualt Bike

120 Hand Relase Pushups

120 Power Snatches 75/55

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4 Rounds every 3:00

3 Hang Power Clean w/ 2 sec. pause at knee 70-75% -- or add weight from last week

3 rebounding vertical jumps

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4 Rounds every 4:00

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‍

Morgan Freeman

Amrap 8:

100' Handstand Walk

40/30 Calorie Row

40 Alt. DB Snatches 50/35

rest 2 minutes

Amrap 8:

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