Use this to describe the WOD for ALL divisions and if you don’t want to use our previously created standards, write those in there as well. “Team Fran” Rx: 2 Rounds of 21-15-9 Thrusters (95/65) Pull Ups Scaled: 2 Rounds of 21-15-9 Thrusters (75/55) Jumping Pull Ups [Special Instructions – use this section to make notes about the workout] Partner 1 will complete the full 21-15-9 of both movements. As soon as he/she is done, partner 2 will do the same. Time will continue to run throughout and the score will be the time on the clock when partner 2 finished his/her last rep. A 45lb bar will be used for ALL divisions. [STANDARDS – if you can use the ones we have created below, then simply select those below and don’t worry about writing them here since we did it for you! If you would rather write them, then go for it.]

    The Cold Stone Creamery

    Win By:
    time
    Tie Breaker:
    reps

    Use this to describe the WOD for ALL divisions and if you don’t want to use our previously created standards, write those in there as well. “Team Fran” Rx: 2 Rounds of 21-15-9 Thrusters (95/65) Pull Ups Scaled: 2 Rounds of 21-15-9 Thrusters (75/55) Jumping Pull Ups [Special Instructions – use this section to make notes about the workout] Partner 1 will complete the full 21-15-9 of both movements. As soon as he/she is done, partner 2 will do the same. Time will continue to run throughout and the score will be the time on the clock when partner 2 finished his/her last rep. A 45lb bar will be used for ALL divisions. [STANDARDS – if you can use the ones we have created below, then simply select those below and don’t worry about writing them here since we did it for you! If you would rather write them, then go for it.]

      Fran

      Win By:
      time
      Tie Breaker:
      notie

      Use this to describe the WOD for ALL divisions and if you don’t want to use our previously created standards, write those in there as well. “Team Fran” Rx: 2 Rounds of 21-15-9 Thrusters (95/65) Pull Ups Scaled: 2 Rounds of 21-15-9 Thrusters (75/55) Jumping Pull Ups [Special Instructions – use this section to make notes about the workout] Partner 1 will complete the full 21-15-9 of both movements. As soon as he/she is done, partner 2 will do the same. Time will continue to run throughout and the score will be the time on the clock when partner 2 finished his/her last rep. A 45lb bar will be used for ALL divisions. [STANDARDS – if you can use the ones we have created below, then simply select those below and don’t worry about writing them here since we did it for you! If you would rather write them, then go for it.]

        18.10 (17.5)

        Win By:
        time
        Tie Breaker:
        reps

        WORKOUT 17.5 Rx’d(Ages 16-54) 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Masters 55+: Men use 65 lb. Women use 45 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders Scaled Masters 55+: Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders Full workout description & standards.

          18.9 (18.4)

          Win By:
          reps
          Tie Breaker:
          time

          WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 minutes VARIATIONS Rx’d: (Ages 16-54) Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb. Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl Masters 55+: Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawlContinue reading »

            18.8 (16.1)

            Win By:
            reps
            Tie Breaker:
            notie

            Workout 16.1 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups Men lunge 45 lb. Women lunge 35 lb. Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chin-over-bar pull-ups Men lunge 65Continue reading »

              18.7 (12.2)

              Win By:
              reps
              Tie Breaker:
              notie

              MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN – includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps 120 pound Snatch, as many reps as possible MASTERS MEN – includes Masters Men 55+ Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps 120 pound Snatch, as many reps as possible MASTERS WOMEN – includes Masters Women 55+ Proceed through the sequence below completing as many reps as possible in 10 minutes of: 35 pound Snatch, 30 reps 55 pound Snatch, 30 reps 75 pound Snatch, 30 repsContinue reading »

                18.6 (14.4)

                Win By:
                reps
                Tie Breaker:
                time

                14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups MASTERS MEN – includes Masters Men 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 9-foot target 30 cleans, 115 lb. 20 muscle-ups MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 10 lb. to 9-foot target 30 cleans, 65 lb. 20 muscle-ups Full workout description and standards.

                  Isabel

                  Win By:
                  time
                  Tie Breaker:
                  notie

                  Isabel 30 Snatches for time (135/95)   “Team Fran” Rx: 2 Rounds of 21-15-9 Thrusters (95/65) Pull Ups Scaled: 2 Rounds of 21-15-9 Thrusters (75/55) Jumping Pull Ups [Special Instructions – use this section to make notes about the workout] Partner 1 will complete the full 21-15-9 of both movements. As soon as he/she is done, partner 2 will do the same. Time will continue to run throughout and the score will be the time on the clock when partner 2 finished his/her last rep. A 45lb bar will be used for ALL divisions. [STANDARDS – if you can use the ones we have created below, then simply select those below and don’t worry about writing them here since we did it for you! If you would rather write them, then go for it.]

                    17.5

                    Win By:
                    time
                    Tie Breaker:
                    notie

                    10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters. Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete nishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout. For more details and scorecardsContinue reading »

                      18.4

                      Win By:
                      reps
                      Tie Breaker:
                      time

                      For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 min. Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups. He or she also will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups. The athlete then can move on to the heavier deadlifts toContinue reading »

                        16.1

                        Win By:
                        reps
                        Tie Breaker:
                        notie

                        Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25-ft and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-ft interval, each of which represents 1 rep of the lunge. This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups and then will head back to the barbell to begin the next round.Continue reading »

                          14.4

                          Win By:
                          reps
                          Tie Breaker:
                          time

                          Complete as many rounds and repetitions as possible in 14 minutes of: MEN – includes Masters Men up to 54 years old 60-calorie row 50 Toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN– includes Masters Women up to 54 years old 60-calorie row 50 Toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups This workout begins seated on the rower, with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing. Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time. For more details and scorecards click here.

                            12.2

                            Win By:
                            reps
                            Tie Breaker:
                            notie

                            Proceed through the sequence below completing as many reps as possible in 10 minutes of: MEN – includes Masters Men up to 54 years old 75-pound Snatch, 30 reps 135-pound Snatch, 30 reps 165-pound Snatch, 30 reps 210-pound Snatch, as many reps as possible WOMEN – includes Masters Women up to 54 years old 45-pound Snatch, 30 reps 75-pound Snatch, 30 reps 100-pound Snatch, 30 reps 120-pound Snatch, as many reps as possible This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. For more details and scorecards click here.

                              14.4

                              Win By:
                              reps
                              Tie Breaker:
                              notie

                              Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 Toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target/14 lb. to 9-foot target 30 cleans, 135/95 lb. 20 muscle-ups NOTES: This workout begins seated on the rower, with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing. Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed.

                                18.4

                                Win By:
                                reps
                                Tie Breaker:
                                time

                                Workout 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

                                  18.3

                                  Win By:
                                  time
                                  Tie Breaker:
                                  time

                                  Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes

                                    18.2a

                                    Win By:
                                    weight
                                    Tie Breaker:
                                    weight

                                    Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

                                      18.2

                                      Win By:
                                      time
                                      Tie Breaker:
                                      time

                                      Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees

                                        18.1

                                        Win By:
                                        reps
                                        Tie Breaker:
                                        reps

                                        Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row

                                          1RM Snatch

                                          Win By:
                                          weight
                                          Tie Breaker:
                                          weight

                                          1RM Snatch You have 10 minutes to complete a 1 rep max snatch. Squat, power, split, and muscle are all acceptable.

                                            Fran

                                            Win By:
                                            time
                                            Tie Breaker:
                                            time

                                            “Fran” Rx: For Time: 21-15-9 Thrusters (95/65) Pull Ups Scaled: For Time: 21-15-9 Thrusters (75/55) Jumping Pull Ups [Special Instructions – use this section to make notes about the workout] Partner 1 will complete the full 21-15-9 of both movements. As soon as he/she is done, partner 2 will do the same. Time will continue to run throughout and the score will be the time on the clock when partner 2 finished his/her last rep. A 45lb bar will be used for ALL divisions. [STANDARDS – if you can use the ones we have created below, then simply select those below and don’t worry about writing them here since we did it for you! If you would rather write them, then go for it.] ,

                                              Grace

                                              Win By:
                                              reps
                                              Tie Breaker:
                                              reps

                                              “Grace” Rx: 30 Power Snatches (135/95) for time Scaled: 30 Power Snatches (95/65) for time  

                                                Grace

                                                Win By:
                                                reps
                                                Tie Breaker:
                                                reps

                                                30 Clean & Jerks for Time Rx: 135/95 Scaled: 115/75