The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.
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A fun workout for all! Grab a friend or two and get after it!
Just Werk Werk Werk Werk Werk Werk
WARM UP
4 Rounds
- 15 Squats
- 15 Push Ups
- 15 Sit Ups
- 400m Run/Row
HOT UP
- 100 Squats
- 50 Shoulder Press
- 100 Squats
WERK
- 50 Burpees
- 40 Wall Balls (sub Thrusters if you do not have a ball)
- 30 Weighted Sit ups
- 20 Hand Release Push Ups
- 10 Wall Crawls
- 20 Hand Release Push Ups
- 30 Weighted Sit Ups
- 40 Wall Balls
- 50 Burpees
The Unknown's (modified with no barbell)
Read what inspired us to share this workout with you, this is a Hero WOD, we just modified a few things to make it possible to do without a barbell. Grab somebody and grind it out together. It will be worth it, I promise.
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Do it.
Just know that you can do this, and you should. Modify where you need to by taking out the jumps and dropping the weights.
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Lotsa Reps
Simple yet effective, and also a little painful. Break it up into lower reps if you need to, and slowly chip away at all those reps. Grab a buddy and work on this together. Get after it yall!
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Right Round Right Round
Same rounds and reps makes for a fun and challenging workout! Share this with a friend and push each other to get through every round and rep without "scaling."
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the RALA
Ralph love this workout, if we are ever in doubt of what to do to sweat he brings up this idea and it works, but we give him a hard time about it, because it is not very creative... but we love him regardless.
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All about the Benjamins
This workout allows you to get a serious sweat on, but also have an excuse to play a little and work on some movements you do not do every day. Have fun and get after it!
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FLY FIFTY.... and RUNNN
All you need is some dumbbells and some space to work. If you do not have any dumbbells, grab something heavy and use that! Most workouts we write are made to be done with others, so do that too!
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What the HILL???
Grab friend or 4 to do this workout with you, that way you have someone to suck wind with and help you hurry your buns up that hill! Buddy System! I know we all have a hill near by just asking for it!
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