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WOD 03-02-2021

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15 ft.
12 push presses
50 double-unders

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.

Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 75 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
12 push presses
50 single-unders
♀ 35 lb. ♂ 55 lb.

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WOD 03-01-2021

Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time

Post loads and mile time to comments.

Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time

WOD 02-27-2021

Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings

Rest 2 minutes between rounds.

♀ 16-kg KBs ♂24-kg KBs

Post number of reps completed each round to comments.

Scaling:
Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:
Three 5-minute rounds of:
200-m farmers carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds

♀ 12-kg KBs ♂20-kg KBs

Beginner Option:
Three 3-minute rounds of:
100-m farmers carry
Then as many reps as possible of:
3 burpees
7 kettlebell swings
Rest 2 minutes between rounds

♀ 10-lb. DBs ♂15-lb. DBs

WOD 02-26-2021

Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 110 lb. ♂ 165 lb.

Post reps completed to comments.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 65 lb. ♂ 95 lb.

Foundations:
Complete as many rounds and reps as possible in 5 minutes of:
Power clean
Front squat
Jerk

♀ 15 lb. ♂ 22 lb.

Equipment Free:
Complete as many rounds and reps as possible in 5 minutes of:
6 single-leg squats, alternating
3 handstand push-ups

WOD 02-24-2021

For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Post time to comments.

Scaling:
Avoid the GHD or reduce the reps if you do not have experience with it.

Intermediate Option:
Row 500 meters
50 sit-ups
Row 1,000 meters
30 sit-ups
Row 2,000 meters
20 sit-ups

Beginner Option:
Row 500 meters
30 sit-ups
Row 750 meters
20 sit-ups
Row 1,000 meters
10 sit-ups

WOD 02-23-2021

For time:

15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 meters

Post time to comments.

Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.

Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 meters

Beginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters