2015 CrossFit Open WorkOuts

Updated:

2015 is another year of change with the Open introducing variations to the workouts; Rx’d (as prescribed), scaled, teens, and 15.1a.

It was the first year Froning’s competed in the team competition with CrossFit Mayhem Freedom, winning first place.

This was also Mat Fraser’s second year competing, second year taking second place, and the first year games veteran Ben Smith won the games.

Here are the 2015 CrossFit Open WorkOuts…

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk

6-minute time cap

Workout 15.1 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)

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 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 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

*ground-to-overhead allowed

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)

Masters Scaled

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 9 minutes of:

15 sit-ups

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

*ground-to-overhead allowed

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)

Teens Scaled

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

*ground-to-overhead allowed

Workout 15.1a

(All Divisions)

1-rep-max clean and jerk

6-minute time cap

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  2 rounds of:

  10 overhead squats (95 / 65 lb.)

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats (95 / 65 lb.)

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats (95 / 65 lb.)

  14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Workout 15.2 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)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  2 rounds of:

  10 overhead squats (95 lb / 65 lb.)

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats (95 lb / 65 lb.)

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats (95 lb / 65 lb.)

  14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  2 rounds of:

  6 overhead squats (65 / 45 lb.)

  6 chin-over-bar pull-ups

From 3:00-6:00

  2 rounds of:

  8 overhead squats (65 / 45 lb.)

  8 chin-over-bar pull-ups

From 6:00-9:00

  2 rounds of:

  10 overhead squats (65 / 45 lb.)

  10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  2 rounds of:

  10 overhead squats (65 / 45 lb.)

  10 chin-over-bar pull-ups*

From 3:00-6:00

  2 rounds of:

  12 overhead squats (65 / 45 lb.)

  12 chin-over-bar pull-ups*

From 6:00-9:00

  2 rounds of:

  14 overhead squats (65 / 45 lb.)

  14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds

*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  2 rounds of:

  6 overhead squats (45 / 35 lb.)

  6 jumping chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  8 overhead squats (45 / 35 lb.)

  8 jumping chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  10 overhead squats (45 / 35 lb.)

  10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  2 rounds of:

  10 overhead squats (65 / 45 lb.)

  10 chin-over-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats (65 / 45 lb.)

  12 chin-over-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats (65 / 45 lb.)

  14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  2 rounds of:

  6 overhead squats (45 / 35 lb.)

  6 jumping chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  8 overhead squats (45 / 35 lb.)

  8 jumping chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  10 overhead squats (45 / 35 lb.)

  10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Workout 15.3 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 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders

50 wall-ball shots

7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens

(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders

50 wall-ball shots

7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

Workout 15.4 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)

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

Masters 55+

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.

Boys 16-17 clean 115 lb.

Girls 14-15 clean 65 lb.

Girls 16-17 clean 75 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 8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

Scaled Masters 55+

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and clean 55 lb.

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Boys push press 65 lb. and clean 75 lb.

Girls push press 45 lb. and clean 55 lb.

WORKOUT 15.5

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 95 lb.

Women use 65 lb.

Workout 15.5 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)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 95 lb.

Women use 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)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 65 lb.

Women use 45 lb.

Masters 55+

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 65 lb.

Women use 45 lb.

Scaled Masters 55+

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 45 lb.

Women use 35 lb.

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Boys use 65 lb.

Girls use 45 lb.

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Boys use 45 lb.

Girls use 35 lb.

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