크로스핏 오픈 워크아웃

2025년

25.1 AMRAP 15

15-minute AMRAP:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*Each round add 3 reps to burpees and hang clean-to-overheads

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

25.2 For Time

For Time (22.3 repeat):

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

25.3 For Time

For Time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb deadlift, 85-lb clean, 65-lb snatch
♂ 225-lb deadlift, 135-lb clean, 95-lb snatch

2024년

24.1 For Time

21-15-9:

Dumbbell snatches, arm 1
Lateral burpees over dumbbell
Dumbbell snatches, arm 2
Lateral burpees over dumbbell

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

24.2 AMRAP 20

20-minute AMRAP:

300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

24.3 For Time

5 rounds:
10 thrusters (weight 1)
10 chest-to-bar pull-ups

Rest 1 minute, then 5 rounds:
7 thrusters (weight 2)
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

2023년

23.1 AMRAP 14

14-minute AMRAP:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

23.2A AMRAP 15

15-minute AMRAP:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round

23.2B For Load

Immediately following 23.2A:

5 minutes to establish 1-rep-max thruster (from the floor)

23.3 For Time

6-minute time cap:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

If completed, +3 minutes:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

♂ 65 lb, 95 lb, 125 lb, 155 lb
♀ 95 lb, 135 lb, 185 lb, 225 lb

2022년

22.1 AMRAP 15

15-minute AMRAP:

3 wall walks
12 dumbbell snatches
15 box jump-overs

♂ 50-lb dumbbell, 24-in box
♀ 35-lb dumbbell, 20-in box

22.2 For Time

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps:

Deadlifts
Bar-facing burpees

♂ 225-lb barbell
♀ 115-lb barbell

Time cap: 10 minutes

22.3 For Time

21 pull-ups
42 double-unders
21 thrusters (95/65 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85 lb)

Time cap: 12 minutes

2021년

21.1 For Time

1 wall walk + 10 double-unders
3 wall walks + 30 double-unders
6 wall walks + 60 double-unders
9 wall walks + 90 double-unders
15 wall walks + 150 double-unders
21 wall walks + 210 double-unders

Time cap: 15 minutes

21.2 For Time

10-20-30-40-50 dumbbell snatches
(15 burpee box jump-overs between each set)

♂ 50-lb dumbbell, 24-in box
♀ 35-lb dumbbell, 20-in box

Time cap: 20 minutes

21.3 For Time

3 rounds, 1-min rest between:

15 front squats
30 toes-to-bars / chest-to-bar pull-ups / bar muscle-ups
15 thrusters

♂ 95 lb for front squats and thrusters
♀ 65 lb for front squats and thrusters

Time cap: 15 minutes

21.4 For Load

Max load complex:

1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
(Begins immediately after 21.3)

2020년

20.1 For Time

10 rounds:

8 ground-to-overheads (95/65 lb)
10 bar-facing burpees

Time cap: 15 minutes

20.2 AMRAP 20

20-minute AMRAP:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 50-lb dumbbells
♂ 35-lb dumbbells

20.3 For Time

21-15-9:
Deadlifts (weight 1)
Handstand push-ups

Then 21-15-9:
Deadlifts (weight 2)
50-ft handstand walk

♂ 155 lb, 205 lb
♀ 105 lb, 135 lb

Time cap: 9 minutes

20.4 For Time

30 box jumps + 15 clean and jerks (weight 1)
30 box jumps + 15 clean and jerks (weight 2)
30 box jumps + 10 clean and jerks (weight 3)
30 single-leg squats + 10 clean and jerks (weight 4)
30 single-leg squats + 5 clean and jerks (weight 5)
30 single-leg squats + 5 clean and jerks (weight 6)

♂ 24-in box, 95-135-185-225-275-315 lb
♀ 20-in box, 65-85-115-145-175-205 lb

Time cap: 20 minutes

20.5 For Time

Partitioned any way:

40 muscle-ups
80-cal row
120 wall-ball shots

♂ 20-lb ball to 10-ft
♀ 14-lb ball to 9-ft

Time cap: 20 minutes

2019년

19.1 AMRAP 15

15-minute AMRAP:

19 wall-ball shots
19-cal row

♂ 20-lb ball to 10-ft target
♀ 14-lb ball to 9-ft target

19.2 For Time

8-minute cap:
25 toes-to-bars + 50 double-unders + 15 squat cleans
25 toes-to-bars + 50 double-unders + 13 squat cleans

If completed before 8 min, +4 min:
25 toes-to-bars + 50 double-unders + 11 squat cleans

If completed before 12 min, +4 min:
25 toes-to-bars + 50 double-unders + 9 squat cleans

If completed before 16 min, +4 min:
25 toes-to-bars + 50 double-unders + 7 squat cleans

♂ 135, 185, 225, 275, 315 lb
♀ 85, 115, 145, 175, 205 lb

Time cap: 20 minutes

19.3 For Time

200-ft dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft handstand walk

♂ 50-lb dumbbell, 24-in box
♀ 35-lb dumbbell, 20-in box

Time cap: 10 minutes

19.4 For Time

3 rounds:
10 snatches (95 lb)
12 bar-facing burpees

Rest 3 minutes, then 3 rounds:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes

19.5 For Time

33-27-21-15-9 reps:

Thrusters (95 lb)
Chest-to-bar pull-ups

Time cap: 20 minutes

2018년

18.1 AMRAP 20

20-minute AMRAP:

8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal row

♂ 50-lb dumbbell
♀ 35-lb dumbbell

18.2 For Time

1-2-3-4-5-6-7-8-9-10 reps:

Dumbbell squats
Bar-facing burpees

18.2a: 1-rep-max clean

♂ 50-lb dumbbells
♀ 35-lb dumbbells

Time cap: 12 minutes (total)

18.3 For Time

2 rounds:

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

♂ 115-lb OHS, 50-lb DB
♀ 80-lb OHS, 35-lb DB

Time cap: 14 minutes

18.4 For Time

21-15-9:
Deadlifts (225/155 lb)
Handstand push-ups

Then 21-15-9:
Deadlifts (315/205 lb)
50-ft handstand walk

Time cap: 9 minutes

18.5 AMRAP 7

7-minute AMRAP (Repeat of 12.5, 11.6):

3-6-9-12-15-18... thrusters
3-6-9-12-15-18... chest-to-bar pull-ups

♂ 100 lb
♀ 65 lb

2017년

17.1 For Time

10-20-30-40-50 dumbbell snatches
(15 burpee box jump-overs between each set)

♂ 50-lb dumbbell, 24-in box

Time cap: 20 minutes

17.2 AMRAP 12

12-minute AMRAP, 2 rounds each:

50-ft weighted walking lunge
16 toes-to-bars
8 power cleans

Then alternating with:
16 bar muscle-ups instead of toes-to-bars

♂ 50-lb dumbbells

17.3 For Time

Prior to 8:00 - 3 rounds each:
6 chest-to-bar pull-ups + 6 squat snatches (95 lb)
7 chest-to-bar pull-ups + 5 squat snatches (135 lb)

Continue escalating:
185 lb → 225 lb → 245 lb → 265 lb

Time cap: 24 minutes (extends by 4)

17.4 AMRAP 13

13-minute AMRAP:

55 deadlifts (225 lb)
55 wall-ball shots (20-lb to 10-ft)
55-calorie row
55 handstand push-ups

17.5 For Time

10 rounds:

9 thrusters (95 lb)
35 double-unders

2016년

16.1 AMRAP 20

20-minute AMRAP:

25-ft overhead walking lunge
8 burpees
25-ft overhead walking lunge
8 chest-to-bar pull-ups

♂ 95 lb / ♀ 65 lb

16.2 For Time

4-minute cap:
25 toes-to-bars + 50 double-unders + 15 squat cleans (135/85 lb)
25 toes-to-bars + 50 double-unders + 13 squat cleans (185/115 lb)

Continue escalating:
225/145 → 275/175 → 315/205 lb

Time cap: 20 minutes

16.3 AMRAP 7

7-minute AMRAP:

10 power snatches
3 bar muscle-ups

♂ 75 lb / ♀ 55 lb

16.4 AMRAP 13

13-minute AMRAP:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

♂ 225 lb DL, 20-lb ball to 10-ft
♀ 155 lb DL, 14-lb ball to 9-ft

16.5 For Time

21-18-15-12-9-6-3 reps:

Thrusters
Burpees

♂ 95 lb / ♀ 65 lb

No time cap

2015년

15.1 AMRAP 9

9-minute AMRAP:

15 toes-to-bars
10 deadlifts (115/75 lb)
5 snatches (115/75 lb)

15.1a: 1-rep-max clean and jerk

Time cap: 6 minutes

15.2 For Time

Every 3 minutes (2 rounds each):

10-12-14-16... overhead squats (95/65 lb)
10-12-14-16... chest-to-bar pull-ups

Continue until fail to complete

15.3 AMRAP 14

14-minute AMRAP:

7 muscle-ups
50 wall-ball shots
100 double-unders

♂ 20-lb ball to 10-ft
♀ 14-lb ball to 9-ft

15.4 AMRAP 8

8-minute AMRAP:

3-6-9-12-15-18-21... handstand push-ups
3-3-3-6-6-6-9... cleans

♂ 185 lb / ♀ 125 lb

Adding 3 reps to HSPU each round, 3 reps to clean every 3 rounds

15.5 For Time

27-21-15-9 reps:

Row (calories)
Thrusters

♂ 95 lb / ♀ 65 lb

2014년

14.1 AMRAP 10

10-minute AMRAP:

30 double-unders
15 power snatches

♀ 75 lb / ♂ 55 lb

14.2 For Time

Every 3 minutes (2 rounds each):

10-12-14-16... overhead squats
10-12-14-16... chest-to-bar pull-ups

♂ 95 lb / ♀ 65 lb

Continue until fail to complete

14.3 AMRAP 8

8-minute AMRAP:

10-15-20-25-30-35 deadlifts
(15 box jumps between each set)

Escalating weights:
135→185→225→275→315→365 lb (♂)
95→135→155→185→205→225 lb (♀)

14.4 AMRAP 14

14-minute AMRAP:

60-cal row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♂ 20-lb ball to 10-ft, 135-lb cleans
♀ 14-lb ball to 9-ft, 95-lb cleans

14.5 For Time

21-18-15-12-9-6-3 reps:

Thrusters
Burpees

♂ 95 lb / ♀ 65 lb

2013년

13.1 AMRAP 17

17-minute AMRAP:

40 burpees + 30 snatches (75 lb)
30 burpees + 30 snatches (135 lb)
20 burpees + 30 snatches (165 lb)
10 burpees + max snatches (210 lb)

♂ weights shown / ♀ 45-75-100-120 lb

13.2 AMRAP 10

10-minute AMRAP:

5 shoulder to overhead
10 deadlifts
15 box jumps

♂ 115 lb, 24-in box
♀ 75 lb, 20-in box

13.3 AMRAP 12

12-minute AMRAP:

150 wall-ball shots
90 double-unders
30 muscle-ups

♂ 20-lb ball to 10-ft
♀ 14-lb ball to 9-ft

13.4 AMRAP 7

7-minute AMRAP:

3-6-9-12-15-18-21... clean and jerks
3-6-9-12-15-18-21... toes-to-bars

♂ 135 lb / ♀ 95 lb

13.5 AMRAP 4+

4-minute AMRAP:

15 thrusters
15 chest-to-bar pull-ups

♂ 100 lb / ♀ 65 lb

Time extends by 4 minutes if 3 rounds completed

2012년

12.1 AMRAP 7

7-minute AMRAP:

Burpees

Target 6 inches above max reach

12.2 AMRAP 10

10-minute AMRAP:

30 snatches (75 lb)
30 snatches (135 lb)
30 snatches (165 lb)
Max snatches (210 lb)

♂ weights shown / ♀ 45-75-100-120 lb

12.3 AMRAP 18

18-minute AMRAP:

15 box jumps
12 push press
9 toes-to-bars

♂ 115 lb, 24-in box
♀ 75 lb, 20-in box

12.4 AMRAP 12

12-minute AMRAP:

150 wall-ball shots
90 double-unders
30 muscle-ups

♂ 20-lb ball to 10-ft
♀ 14-lb ball to 9-ft

12.5 AMRAP 7

7-minute AMRAP (same as 11.6, 18.5):

3-6-9-12-15-18-21... thrusters
3-6-9-12-15-18-21... chest-to-bar pull-ups

♂ 100 lb / ♀ 65 lb

2011년

11.1 AMRAP 10

10-minute AMRAP:

30 double-unders
15 power snatches

♂ 75 lb / ♀ 55 lb

11.2 AMRAP 15

15-minute AMRAP:

9 deadlifts
12 push-ups
15 box jumps

♂ 155 lb, 24-in box
♀ 100 lb, 20-in box

11.3 AMRAP 5

5-minute AMRAP:

Squat clean
Jerk

♂ 165 lb / ♀ 110 lb

11.4 AMRAP 10

10-minute AMRAP:

60 bar-facing burpees
30 overhead squats
10 muscle-ups

♂ 120 lb / ♀ 90 lb

11.5 AMRAP 20

20-minute AMRAP:

5 power cleans
10 toes-to-bars
15 wall-ball shots

♂ 145 lb, 20-lb ball to 10-ft
♀ 100 lb, 14-lb ball to 9-ft

11.6 AMRAP 7

7-minute AMRAP (same as 12.5, 18.5):

3-6-9-12-15-18-21... thrusters
3-6-9-12-15-18-21... chest-to-bar pull-ups

♂ 100 lb / ♀ 65 lb