Open WOD 20.5 is here!


Open 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.⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
*Scaled = pull-ups⠀⠀⠀⠀⠀⠀⠀

Read the official CrossFit Games Standards⠀ ⠀
⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
Here’s my main suggestion for average folks. I’m talking to you, friend. Break up the reps into rounds so that you don’t burn yourself out on any one movement. For example:
Option 1: ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
4 rounds⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
10 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
20 cals⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
30 wall balls⠀⠀⠀⠀⠀⠀⠀⠀ ⠀

Option 2: 
4 rounds⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
5 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
20 cals⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
5 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
30 wall balls⠀⠀⠀⠀⠀⠀⠀⠀ ⠀

Option 3: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
5 rounds⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
8 muscle upss⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
16 cals⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
24 wall balls⠀⠀⠀⠀⠀⠀⠀⠀ ⠀

Option 4: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
5 rounds⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
4 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
16 cals⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
4 muscle ups⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
24 wall balls ⠀⠀⠀⠀⠀⠀⠀⠀

The reason to break this workout up is to preserve your legs. If you do rowing and then wall balls, you glutes and quads will be toast fairly quickly. Inserting the muscle ups or pull ups in between the row and wall balls gives your legs a short break. You can also use your first round to gauge how long the work out is going to take.
⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
What if you don’t have muscle ups/pull ups or can’t do that many? Just take those movements out of each round and wait until you’ve finished the wall balls and rowing to give the muscle up or pull ups a try. Your tie break time will be when you finish all the of rowing and wall balls. So it’s best to at least get those two movements done so that you have as much time as possible on the gymnastics movements. If you are close to a muscle up, take your time and try to get your first rep.  The same applies to your first pull up. When everyone is cheering you on, just remember all of the things you’ve been practicing to lead up this first rep. If you don’t get the first rep, hop down, settle your mind and try again. 
⠀⠀⠀⠀⠀⠀⠀⠀ ⠀
It’s the last week, Masters. Let’s show everyone what we’re made of.  As masters we have to fit in our fitness between work, kids, errands and other adult things. When you do this final open workout, be smart, be safe and have fun. 

CrossFit Open WOD 20.3: Diane +

Workout 20.3 / Workout 18.4
21-15-9 reps of:
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
21-15-9 reps of:
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
Movement Breakdown


I can’t over-emphasize the need for good deadlift form. It will tempting to go fast because of the 9 minute time cap. But if you let your form falter, lifting with you back versus your legs, you risk hurting your back. So if a deadlift at 225/155 lbs is well above your 1 rep max, you might want to consider doing the scaled variation of the workout at a lower weight. Remember that you have to deadlift that bar 45 times in addition to doing handstand push-ups. If you can do the WOD at the Rx weight and be safe, go for it. But if not, then scale it. When in doubt, scale it so that you can live to WOD another day. 

Handstand push-ups

The standard for the handstand push-up is the same standard from 2018. This was the standard that forced more people to be closer to the wall and to really extend themselves. My suggestion is to break these up right from the beginning unless you can do strict handstand push-ups in big sets. Kipping handstand push-up might just slow you down.  

Rule of thumb: Form over intensity

Possible rep schemes if you can’t go unbroken 

21: 11/10 | 7/7/7  | 8/7/6
15:  8/7  | 5/5/5  |  6/5/4
9: 5/4  | 3/3/3 |  4/3/2

Handstand walk

If you are proficient with handstand walking, shake your arms out and get to it. If you’re still in the learning stages of the handstand walk, focus on one box at a time.

A few final words 

To get ready for 20.3, I suggest doing a few reps of the deadlifts, handstand push-ups and handstand walks to get a feel for the transitions and to determine which variation you will do.  Once you feel comfortable, put your all into the workout. It’s only 9 minutes; you can do anything for 9 minutes. Know that whatever the outcome, you are adding to your strength bank account, whether that’s physical strength or mental strength. And by completing this workout, you are showing up for yourself so that you can show up for others. 

You can do this, friend… because you’re a master and that’s what we do!


CrossFit Open WOD 20.2 is genius

Crossfit Open WOD 20.2 is

Rx Workout:
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Scaled Workout:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
♀ 20-lb. dumbbells ♂ 35-lb. dumbbells

In the ten years of the CrossFit Open, we have never seen thrusters before the fifth week of the Open and this is the first time we have seen dumbbell thrusters… and they are heavy. The reps are fairly low for each movement, but the workout is 20 minutes long. So buckle up, friend.

Six Tips to complete 20.2

1. Place your dumbbells down vs letting them drop willy-nilly on the floor. Safety first!
2. Position yourself close to the rig, so that you don’t have far to walk to start your toes to bar. Use gymnastics grips to minimize or prevent rips.
3. Place your jump rope on the floor in a way that you can step back into place and start your doubles. Reduce untangling time.
4. At the end of each round, start right back on the db thrusters. Don’t break so long that you start thinking over your life choices.
5. Maintain your breathing and don’t go out hot right out of the gate, just to tire out in later rounds. Remember you’re going be to working for 20 minutes straight.

Dave Castro, Director of the CrossFit Games

For everyone who thinks a low rep scheme will be a breeze, I want to remind you that it’s the workouts that look easy on paper that can be the hardest. Let’s take a minute to put on our Dave Castro thinking caps and breakdown the workout.

Let’s start with dumbbell thrusters

During all the years of the open, we have always seen barbell thrusters in the fifth workout of the open. The weights have typically been 95 lbs for men and 65 lbs for women. This year the workout is two 50 lbs dumbbells for men or two 35 lbs dumbbells for women. On paper, the weight is only 5 lbs heavier. But doing thrusters is so much harder with dumbbells than it is with a barbell because you are moving two separate objects versus using a single barbell. So while strength is a factor, so is balance and coordination. So you end up going slower in order to keep steady and stable. Trust me, after 10 minutes, you’ll be glad that you only have to do four reps.

Make sure to breathe at the top of the rep and put your dumbbells on the ground nicely and don’t just drop them. If the dumbbells hits your foot (or someone else’s), you will end up with a broken foot.

Toes to bar

Toes to bar is a gymnastics skill. Six reps of toes to bar should not be hard if you are proficient with the movement. Even if you can’t do them unbroken, you could do them as singles instead of excessively swinging and trying to get some momentum to complete the movement. Doing a single rep at a time can be much more efficient. Also, in order to cut down on transition times, position yourself with your dumbbells near the spot on the rig where you plan to do the toes to bar.  Ideally, you don’t want to waste time walking across the gym to the rig to do your toes to bar. Obviously, the spacing at your gym maybe a factor. But if you can position yourself just in front of or behind the bar on the rig, you will drastically reduce your transition times.

Double Unders

Here’s the thing, you either have your doubles or you don’t. Hear me out. If you’ve been working on your double unders and are able to string together 15-20 doubles unbroken, I say go for it in the workout. But if you struggle to get more than 5 unbroken at a time, you might want to choose the scaled option of the workout.  I don’t want to discourage anyone from trying to do double unders, but here’s something to consider. Double unders is literally the only movement in CrossFit where you can get beat up for trying, meaning that for the most part, when you trip on the rope, most likely, the rope is going to hit you on the leg and it’s going to feel like getting whipped. And that can instantly make you frustrated. Once you’re frustrated, your breathing will become erratic and your mind will feel unfocused. When doing double unders, the most important thing to do is control your breathing and stay calm.

Remember to put your rope down nicely and position it near the dumbbells. Transitions are the key.

So what’s the real test? 

Trying to understand the mind of Dave Castro is like trying to figure out the what the finale of LOST actually means. You’ll never completely understand. But over the years Dave has shared his philosophy behind the workouts in the Open, Regionals and the Games, so we can hypothesize what this workout is testing.  On the surface, this workout is testing your efficiency at the movements. How many rounds of 4 dumbbell thrusters, 6 toes-to-bar and 24 double unders can you do in 20 minutes. That’s the obvious test.

But test is really to see if you can do these three movements efficiently AND keep yourself composed for 20 minutes. The athletes who make a good choice about doing the workout as prescribed versus doing a scaled version and who can keep moving without getting flustered or frustrated will get the most out of this workout. This means not watching your neighbor to try to keep up. It means staying in your own lane and doing the best that you can do on this one workout, knowing that your score will not define you as an athlete. Your effort in this workout will be good enough no matter how you do. Remember that the Open workouts are just a snapshot in time and they give each of us a goal post to measure our fitness. Who knows, in a year or two when you re-test this workout, you might see an improvement. But remember why you are doing the Open. It’s just the workout of the day. There may be some magic when everyone is in full cheer mode. But be safe and have a blast.⁠

No matter the outcome, I’m proud of you!


Four Years; Four CrossFit Opens

Four years; four different stories.

Each year that registered for the Open, I have had different goals:

2016: I was definitely about my ranking. I Rxed all the workouts and carefully watched the leaderboard in my box and on the games site. I didn’t get my first bar muscle ups in 16.3 like everyone else and that shook my confidence. But I ended up in the top 10 in my state for my age group.

2017: My goal was place in a higher percentile. I Rxed each workout again but still didn’t get any bar muscle ups. I was a little less competitive and tried to have a little more fun. I did get chest to bar pull-ups. So that was goal that I could check off.

2018: I almost didn’t do the Open. After sustaining a concussion and neck sprain in December 2017, I wasn’t even cleared to workout until the week that the Open started. I could not lift heavy weights and doing most movements on the rig was not on the table. So I scaled all the workouts and did my best. It was a lot less pressure on me and I enjoyed the workouts a lot more.

2019: I haven’t been a member of an affiliate since August 2018. So my engine was a bit rusty. That made then decision very easy when it was time to do the workouts. I scaled them all. Most of the workouts had higher skill gymnastic movements that I can’t do anyway. I just showed up and had fun.

The thing about the Open is that it is a snapshot of your fitness in a moment in time. It doesn’t say who your are as a person nor does it cast judgement on your life and how you “should” be spending your time. I see too many people resting their self esteem and self worth on the numbers on the leaderboard. I’m here to tell you to STOP THAT!

My friend Shirin (@wholeheartedcoaching) says that “joy is our birthright” and that we need to “embrace our lives exactly as they are right now”. That means that you can stop beating yourself up if your rank on the leaderboard isn’t where you had hoped. It’s really ok.

Congratulations to everyone who had a little bit of Open magic. I am proud of all of you. The next Open is in October! Start working on your weaknesses now.


For Time:
21 – 15 – 9
Dumbbell thrusters (use two dumbbells, one each arm) go heavy!
Dumbbell snatches

For Time:
100 Dumbbell thrusters (35/25 lb)
5 Burpees at the top of each minute

For Time:
Jason Khalipa’s Travel WODs (08" Games Special - http://norcal.vm-host.net/hotel-wods):
Thruster w/45# dumbbells
5 Burpees

For Time:
Darren from CrossFit Mayhem Special:
5 rounds:
Run 400 meters (.25 mile)
20 Hang squat cleans @ 35# dumbbells
15 burpees

For Time:
100 thrusters for time with 45# dumbbells
Notes: Full squat, finish fully locked out overhead.

12 Min AMRAP
7 Dumbbell cleans
7 Dumbbell thrusters
7 Burpee

20 Min AMRAP
10 DB push press 50/30
10 KBS 50/30 (use one Dumbbell)
10 Box jumps (or jump over a bench)

For Time:
18- 15- 12- 9- 6- 3
DB Power clean 50/30
Box jumps (or jump over a bench)


WOD #12

3 Rounds for time

Run 400 meters (.25 mile)
50 Double unders

WOD #11

20 min AMRAP
10 Push ups
15 Air squats
20 Double unders

WOD #10

20 Min EMOM

  • 30 Seconds of max Double-Unders

WOD #9

For Time
500 doubles


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These classic CrossFit workouts serve as benchmarks of performance that athletes and affliates use to test fitness progress periodically. These workouts are one way to measure general fitness. But they also serve as a good test to identify areas that need improvement.  Read more about Coach Greg Glassman's philosophy behind "The Girls" at the CrossFit.com Journal article, "Benchmark Workouts"  along with the article, "The New Girls".

Just Your Body

  • Barbara
  • Chelsea
  • Mary
  • Cindy
  • Annie
  • Nicole
  • Angie
  • Gwen
  • Candy
  • Maggie

No Bars Here

  • Eva
  • Helen
  • Kelly
  • Karen
Mix it Up

  • Amanda
  • Jackie
  • Diane
  • Fran
  • Elizabeth
  • Nancy
  • Lynne
  • Hope

Get Heavy

  • Isabel
  • Linda
  • Grace


Hero workouts are some of the most intense CrossFit workouts written. They are designed to be intense and performed with all out effort.  They are named after fallen heroes of the military and other first responders.

Some popular Hero WODs

Try out a Hero WOD


The CrossFit Games

The Sport of Fitness. Each year, elite athletes from around the world compete in a series of events that puts their fitness to the test. After a full weekend of events, the winners are crowned, "Fittest on Earth".

View the past CrossFit Open Workouts from 2011-2017

View past and current CrossFit Games events