The CrossFit Games Open round starts on Feb 27th. Here’s all the info you need. WOD’s below.

February 3, 2014

WHAT IS “The CrossFit Open”?

The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.

Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.

Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. The Open is a truly “open” competition. Anyone from anywhere can participate.

After the Open, the fittest from each of 17 regions around the world move on to the next phase of the season—Regionals. Athletes and spectators will gather in masses to watch CrossFit competition in a live format. Under the critical eye of Level 1 judges and in front of hundreds of cheering spectators, each region’s best athletes will battle for a few precious Games-qualifying spots.

 Link to the registration page is HERE.

A list of all the past Open Workouts is HERE.

Worldwide Leaderboard is HERE.


I would highly encourage everyone who’s been in CrossFit for more than 2 or 3 months to at least consider registering and competing in the open.  I would force everyone who has competed at any level of local CrossFit competition and/or is thinking about competing;  to register, but I cant, it’s against the law.    For the 5 weeks the Open Workouts are released we will typically work them into the programming close to immediately.  Last year WOD’s were released on Thursday and we programmed them the following week.  This year we will insert them on Friday, so everyone will do the wods whether you register or not.  In which case, “why register and pay the $20?”  I hear you ask.  Because  you want to put your very best foot forward which may mean doing the wod on Sat or Sunday, perhaps doing some or all of it as a dry run before recording an actual score.  The friday mass replication will not have a judge validating you, and while you are welcome to set up a video camera, that will involve scheduling a second person.  We will have time set aside on the Weekends of the Open to verify/judge your scores.

On a sidenote, you should also compete because failure to do so makes you a huge sissy.  CrossFit as an entity has plenty wrong with it, but one thing it definitely gets right is presenting a world wide stage upon which to quantify your fitness.  You could make a strong case that the Open should have more elements in it, that it tends to be too metcon-heavy, and I agree, but nothing is perfect and the success in the Open is virtually lockstep with success in the (much more comprehensive) CF Games finale.  

Please see me with any questions.




Max reps in 5 Minutes of 

5 Shoulder Press @ 135/95  Scale 115/80  and 95/65  

5 Back Squats @ 225/155  Scale 185/115  and 135/95

5 Deadlifts @ 275/185  Scale 225/155  and 185/115

Athletes have two bars, one in a rack and one on the floor.  Athletes change weights from Shoulder Press  load to Back Squat Load as they proceed through the AMRAP.  Deadlift  bar load stays constant.


Max Effort 5 Minutes Airdyne or Row (whichever you didnt do last TH)


150 Mixed Ab Contractions



OPEN WORKOUT 12.4 and (also 13.3)

AMRAP in 12 of 

150 Wallballs 20/14

90 Double Unders

30 Muscleups

Then 4×8 Supine Row 

2×20 Banded Scapular Retractions.



Recovery Paced Monostructural

Technique Work or Make up Mon/Tues.

Thursday- TBD


Open Workout 12.1   AMRAP in 7 Burpees to a 6″ Target/

AMRAP in 5

5 Ring Dips

5 Pullups

5 Box Jumps  30/24







  1. 49 Reps RX.
    5 Min row for calorie = 85

    • Nice work

  2. Press/squat/DL 37 reps. Scaled sp to 115. All others rxd

    5 min row 97cal.

  3. Monday

    135 shoulder press/ 225 back squat / 275 deadlit. 5 reps of each. I got two rounds plus one shoulder press in five minutes

    Five minute row for 74 cal

  4. 45/95/140 39 reps
    62 cal row

  5. 104 AD calories in 5 minutes. This is a PR, BUT I did this fresh, with no weight related metcon in front of it.

  6. 33 reps at 95 sp, 145 squat, 185 dl

    Row 5 min @ 82 cal

  7. 65/115/155 – 45 reps (3 rounds even)
    row – 70 cals
    100 situps – 2:43, 25 GHD, 2 sets of 1 minute plank

  8. 4 Rounds (60 reps) Rxd

    Clean and Jerk work followed
    4 sets :135 x 1
    4 sets : 185 x 1
    4 sets : 205 x 1
    4 sets : 185 x 1
    4 sets : 135 x 1

  9. WOD 50 reps RX SP&BS Scaled DL 185 Should have transitioned faster throughout and I could’ve got 55.

    AD: 70, 20 more than last week. I really was concerned for about 2 or 3 minutes afterwards if my life might actually expire right there on that sweaty floor…but no. I did row on Saturday 72.

  10. Work = 44 reps at 65/155/185
    Max calories on AD = 43
    AB work

  11. 35 reps – SP@115 BS@205 DL@235
    Airdyne (bike) – 5 min. 95cal.

  12. Wod 50 reps 95,185,225

  13. Work 60@ 55/105/135

    Damn airdyne 48

  14. 75 reps RX’d. 67 cals AD.

  15. 2-3-14

    Tom: 45 total reps
    shoulder press- 115lbs dropped to 95lbs, back squat- 185lbs, dead lift- 185lbs
    airdyne- 69 cals, sit ups

    Zoe: 68 total reps (would’ve been 70 if i didn’t bend my knees twice on the should press!)
    shoulder press- 65lbs , back squat- 115lbs, dead lift- 115 lbs
    airdyne-52 cal, double leg raises

  16. 60 reps at 85/155/185
    88 cal on airdyne (miserable!! I would rather run a half marathon than do this but hopefully it will get better as I do it more)

  17. Wod..135sp, 275 dl, 185 bs..2 rnds plus 3…33.
    30 of those 270 degree situps.
    once again I was in an all-female class which is great because they look better, smell better…and are very encouraging and supportive cheerleaders:)

  18. This was my 3rd. Time in 2 years not being able to finish 150 wall balls under 12 minutes. I had so many no reps it wasnt even funny. It was a train wreck to watch.
    100 Wall balls 56 DU.

  19. FINALLY FINALLY FINALLY made it through the 90 DU’rs of 13.3 and got one ugly muscle up!!!

    150 wallballs in 8:39
    1 muscle up
    Total: 241rx

    • good for you, Jeff! ~Andrea

  20. 171 Reps RX… not bad considering the back going out last Thursday.

  21. 13.3 – 202 rx’d – 2 more reps than last year

    My goal was to get 15 reps every minute. Did this through minute 6. Then get to 100 as quick as possible. Last 50 took about 4 minutes…sucked…had 1 1/2 minutes for DUs. Legs & arms were jello by this time!

  22. 100 Wallballs + 75 single jump ropes = 125

    To think that the fastest Karen time is under three minutes is sickening.

  23. I did the amrap 7 sp/bs/dl x 5 reps on Tuesday and got 63 reps . Did 12.4 and got 1 muscle up to score 241.

  24. 142 – but scaled the scale for muscle ups.

    • That would be a 242

      • yeah….242.

  25. 162 reps for Tuesday

  26. 100wb and 18 very bad du’s..(Brock, I registered for the open today so you still call me names but a huge sissy isn’t one of them!!!)

    • Hell yes! Good job bob!

      • Bob, you inspired me and I did too. They have my 20 bucks.

  27. zoe 222 reps so close…. so close….
    tom 195 reps

  28. 150 wall balls and 7 of the ugliest double unders ever performed.

  29. 150 wallballs 8 for rope
    Rick killed it!

  30. 241 reps today …completed WB, DU, and 3 pull-ups/3 ring dips

    Good WOD

  31. I have been horrible about posting.

    I am doing a strength cycle on my own to try to accomplish some of my own personal goals. After 4 long weeks of “8s” I am on the sets of five.

    225 x 5 x 1
    235 x 5 x 2
    225 x 5 x 1

    241 with 3 pull-ups and 3 ring dips.

  32. 177 (100 wallballs and 231 singles). Really wanted to use the 10lb ball, but I sucked it up…..and was only at 89 at 8 minutes.

    • Had an early meeting this morning so ran 4 miles instead.. Amazing how much more efficient my pace is after just 2 months of Crossfit

      • Matt, that’s great news! Thanks for sharing!

  33. Dawn & I did a modified Cindy (after yesterday, squats were not happening)
    AMRAP in 20 of 5 pull ups, 10 pushups & 15 situps – 12 rounds + 12

    Then got my first ever chest to bar pull up!

    • Nice job on the C2B pull-up Jacqui!!!

  34. Did Mondays wod today. 53 reps at 50/100/140.

    Row max cal in 5 min 64

  35. I made up Tuesday’s Wallball WOD and got 162 scaled (100 Wallballs and singles).

  36. Did 2000m on the row in 7:17. Then did some slower pace on the AD Broken up with pull-ups and sit-ups. Then worked on ring dips and did more abs.

    • Ahem….GOT ring dips!

      • Whew! I’m exhausted just reading that. Congrats on ring dips!

  37. Andrea
    Monday – 59 reps 70/140/185
    Tues (completed on Wed) 172
    Got through wall balls sub 10min, then I did single/single/double . . . With several misses in there. Only counted my doubles. Not great!

  38. 12.4- 148…100 WB & 48 DU—last time was a stupid 93 WB in 12 minutes

  39. worked on the clean for about 45 minutes..
    6 sets of 10 sit ups
    Rowed 3000 meters

    thanks Brock for your special instructions concerning the clean and all of its intricacies.

  40. Mon
    37 reps @ 70/120/145lbs
    70 cals on row

    138 wallballs

    AMRAP in 20 with Jacqui
    5 pullups 10 pushups 15 situps
    12 rounds +11

  41. Wed- rowed and worked on retracting properly 15 minutes, stretch 15, beginning stage actions of a muscle up.

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