Games Open WOD 11.6

7 minute AMRAP:


increasing in increments of 3 

3-6-9-12-15-18-21... 
Thrusters (100 / 65) 
C2B Pullups (chest to bar) 

example: 3 thrusters, 3 pullups 
6 thrusters, 6 pullups etc 

5 minute break 

then 750M run

Johnny

Happy Birthday Johnny!

 - Cleans: 5-3-3-1

then...

 - 30 Bent Over Rows (115 / 75) 
 - 30 American KB Swings (70 / 44) 
 - 15 Ab rollers 
 - 60 Jump Ropes or 20 DU's 
 - 20 Bent Over Rows (115 / 75) 
 - 20 American KB Swings (70 / 44) 
 - 10 Ab Rollers 
 - 60 JRs or 20 DUs 
 - 10 Bent Over Rows (115 / 75) 
 - 10 American KB Swings (70 / 44) 
 - 5 Ab Rollers 
 - 60 Jump Ropes or 20 DU'

King James & D Wade team (maybe add Bosh)

4 rounds 2 partners to a team, maybe add Chris Bosh to a team if necessary:

 - 15 Deadlifts (225 / 150)
 - 30 pull ups
 - 500M Med Ball run (20 / 14)

each team will always have one person resting while doing deadlifts or pullups. Everyone on the team will run together taking turns carrying the med balls. Teams of 3 will have more reps for DLs and Pullups and will be carrying 2 medicine balls while a 3rd team member will be running without a med ball at all times.

Baby Back Ribs

Cleans: 5-3-3-1


12 Rounds:


 - 4 Floor Presses (185 / 120)
 - 8 Floor Sweepers (4 each side with same weight)
 - 16 ab mat situps (20 / 14)
 - 100 M run

Games Open WOD 11.5

20 min AMRAP:

• 5 Power cleans (145 / 100)
• 10 Toes to bar
• 15 Wall balls (20lbs to 10′ target / 14lb to 9' target)

then...

 - 750M cool down

Floor Press/ V-ups/ Russian Twists/ 500M

4 Rounds


 - 10 KB or Barbell Floor Press  (185 or 70s KB / 120 or 44s KB)
 - 10 V-ups
 - 20 Russian twists (10 each side) (45/25)
 - 500 M run

Get Ready to Rumble

Strength: Cleans 5-3-3-1

 - 20 minute AMRAP

 - 20 double unders / 60 jump ropes 
 - 20 pull ups 
 - 20 thrusters (95 / 65)

Brigadeiro

- 3 rounds:  Optional 4th Round

 - 10 RDL (155 / 105) 
 - 7 Sumo DLHP (same weight) 
 - 750M Run 

 - COOL DOWN: 100 partner ab mat situps 

Churrasco

 - Cleans: 5-3-3-1 

 4 Rounds: 
 - 25 box jumps 
 - 20 burpees 
 - 10 OHS (115 / 75)

Quesadilla

WARMUP:
 - 10 minute jump rope with double under work
 - PVC shoulder mobility/warmup

10,9,8...1
 - Push Press (115 / 75)
 -Weighted lunges alternating legs (same weight)
 - Ab Rollers

Swoleness

 10 Minutes AMRAP

 - 1 Power Snatch + 2 OHS (135 / 95)

then 10 Rounds

 - 5 Bent Over Rows (same weight as OHS)
 - 10 Ring Dips / 20 Parallette Dips

Say Bri Cheese

Cleans: 5-3-3-1 Find your one rep max 15-20 minute cap

then...

 - 4 rounds:

 - 15 Sumo DLHP (115 / 75)

 - 30 double unders or 100 Jump ropes

 - 250M run

Spartan Core!

 - 10 Rounds
 - 10 plate or KB get up situps (45 / 25)
 - 10 russian KB swings (70 / 44)
 - 20 mountain climbers

 - Cool Down: 30-60 second plank hold x 3 with 1 min break in between

Go H.A.M!!!

 - Strength: Cleans 5-3-3-1    *15 minute cap

 - AMRAP 15 Minutes
 - 15 Front Squats (115 / 75)
 - 10 Floor Presses (same weight)

Chicharrón

 - Strength: Cleans 5-3-3-1 (technique work or going for max)

 - 50 pullups
 - 500 M Run
 - 50 Air Squats
 - 500 M run
 - 100 push ups
 - 500 M Run

TGIF

 - 5 rounds
 - 20 wall ball shots
 - 15 deadlifts (135 / 95)
 - 10 knees to elbows

Chocolate Chip Muffin!

 - 20 Minute AMRAP of: 

 - 100 M Run 
 - 10 box jumps or 20 step ups
 - 10 burpees

Pyramid Insanity

 - 1,2,3...7,6,5

 - Squat clean or power clean plus front squat (155 / 105)
 - pullups
 - Strength: Cleans or Power Cleans 5-3-3-1

Susan

 - 8 Rounds For Time: 
 - 250 Meter Run 
 - 12 Push Ups

 - 12 Air Squats


 - cool down: 10 minute of skill work of choice

Pao De Queijo Core

 - 80 Ab mat situps w/o med ball 
 - 40 KB Russian swings (70 / 53) 
 - 10 OHS (115 / 85) 
 - 60 sit ups 
 - 30 KB Russian Swings 
 - 10 OHS 
 - 40 sit ups 
 - 20 KB russian swings 
 - 10 OHS 
 - 20 sit ups 
 - 10 KB swings 
 - 10 OHS 

CrossFit Games Open WOD #2

 - AMRAP 15 minutes of:

 - 9 Deadlifts (155 / 105)
 - 12 Push-ups  (hand release on bottom)
 - 15 Box jumps (24" / 18")
 *** 800 M run for cool down