Saturday 191207

Complete as many rounds as possible in 15 minutes of:

200-m run
100-m farmers carry
20 dumbbell front squats

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Post rounds completed to comments.

Friday 191206

Rest Day

Post thoughts to comments.

Thursday 191205

Practice planks for 20 minutes.

Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments. | Compare to 100206.

Wednesday 191204

For time:

10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAP

Each time you break, stop and L-sit from the floor for 20 seconds.

Post time to comments.

Tuesday 191203

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions

Post rounds completed to comments.

Monday 191202

Rest Day

Post thoughts to comments.

Sunday 191201

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments. | Compare to 180107.

Saturday 191130

50-40-30-20-10 reps for time of:

Medicine-ball cleans
Push press wall-ball shots

♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.

Post time to comments.

Friday 191129

Overhead squat 3-3-3-3-3 reps

Practice scales and stretch for 20 minutes.

Post loads to comments. | Compare to 181204.

Thursday 191128

Rest Day

Post thoughts to comments.

Wednesday 191127

For time:

100 L pull-ups

Post time to comments. | Compare to 150701.

Tuesday 191126

4 rounds for time of:

400-m run
1-minute handstand hold

Post time to comments.

Monday 191125

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 061208.

Sunday 191124

Rest Day

Post thoughts to comments.

Saturday 191123

21-15-9 reps for time of:

Deadlifts
Inverted burpees

♀ 185 lb. ♂ 275 lb.

Post time to comments.

Friday 191122

For time:
1 round of:
    30 strict pull-ups
    60 push-ups
    90 squats
Then, 2 rounds of:
    15 strict pull-ups
    30 push-ups
    45 squats
Then, 3 rounds of:
    10 strict pull-ups
    20 push-ups
    30 squats

Post time to comments.

Thursday 191121

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks
7 box jumps

♀ 35-lb. DBs, 24-in. box
♂ 50-lb. DBs, 30-in. box

Post rounds completed to comments. | Compare to 100703.

Wednesday 191120

Rest Day

Post thoughts to comments.

Tuesday 191119

Back squat 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 180126.

Monday 191118

For time:

1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.

Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.

Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.

Post time to comments.

Sunday 191117

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Practice descending from a handstand for 20 minutes.

Post loads to comments.
Compare to 141007.

Saturday 191116

Rest Day

Post thoughts to comments.

Friday 191115

21-15-9 reps for time of:

Bench presses
Squat cleans

♀ 125-lb. bench, 95-lb. clean
♂ 185-lb. bench, 135-lb. clean

Post time to comments.

Thursday 191114

For 20 minutes:

Run 400 m
Rest precisely the same amount of time as the previous run

Practice SLIPS for 30 minutes.

Post distance to comments. | Compare to 100715.

Wednesday 191113

5 rounds for time of:

30 wall-ball shots
30 box jumps

♀ 14-lb. ball to 9 ft., 20-in. box
♂ 20-lb. ball to 10 ft., 24-in. box

Post time to comments.

Tuesday 191112

Rest Day

Post thoughts to comments.

Monday 191111

Ricky

Complete as many rounds as possible in 20 minutes of:

10 pull-ups
5 dumbbell deadlifts
8 push presses

♀ 50-lb. DBs, 95-lb. barbell
♂ 75-lb. DBs, 135-lb. barbell

Post rounds completed to comments. | Compare to 111230.

Sunday 191110

4 rounds for time of:

Run 400 m
50 walking lunges

Post time to comments.

Saturday 191109

Rest Day

Post thoughts to comments.

Friday 191108

Workout 20.5
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Read the scorecard for full event details.

Post time or reps completed under the cap to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Thursday 191107

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments. | Compare to 160315.

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