A.
“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders

Top scores in the 2015 Open:
Women – Samantha Briggs 633
Men – Ben Smith 630

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C.
Four sets, not for time, of:
Death March x 20 reps
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds

  • A.
    350. 27 reps worse than two years ago. That was it for me today.

  • Ezequiel Gonçalves

    A- 337 reps 2015 227
    B-107,5kg-130-140-160-172,5kg no fails
    C- done

    • Jacob Mongeau

      Good achievement

    • Anthony Oriotti

      Good improvement !
      Next time you will kill these WB and gain easy reps 🙂

    • Tino Marini

      HUGE improvement! Great work!

  • Seb Benisty

    A/ 2 full rounds + 7 MU + 17 WB RX
    338 reps
    B/ 82,5/100/107,5/122’5/132,5 (stopped last set at 3reps… heavy loads kill me today don t want to hurt lower back)
    C/ done
    ?? 15.3 kill me today but I m happy with the score… it was a first atempt for me today I m sure I can push it harder… thanks again…??

    • Anthony Oriotti

      For A 01st time that s a daimn good score !

      • Seb Benisty

        Thanks dude ?

    • Tino Marini

      Great work Seb!

      • Seb Benisty

        Thanks coach to push me hard every day… ?

  • Anthony Oriotti

    A. 15.3
    Today : 464 with ripped hand
    2016 : 349
    2015 : 250
    Happy 🙂 even if somewhere in the workout I take a rest which not allow me to end these 7 Dus for 3 full rounds

    #trusttheprocess

    B. DL based on 165kgs no fail
    [email protected],5 [email protected] [email protected],5 [email protected] [email protected],5

    C. Done

    • Seb Benisty

      Solide ton 15.3 aujourd’hui!!! ??

      • Anthony Oriotti

        Ouais mais pour gratter des reps maintenant ça va hard ?

    • Ezequiel Gonçalves

      Impressive 15.3 ?

      • Anthony Oriotti

        Yes now it will hard to gain reps

    • Tino Marini

      Atta boy Anthony!!! Great work!

  • Penny Weinberger

    A. 321: banded mu’s. I feel my rope keeps getting caught in the new rubber floor with small boxes with grooves between ..anyone know what I mean?guess I’m gonna just have to adjust
    B. 55/65/71/80/90(3+3) ..higher on%’s
    C. Done, plus 3 sets: 4× 10 count negative dips +5 perfect strict dips /8×20kg – 8×25kg – 5 ×30kg landmine shoulder press

  • Bronco

    A) 381 (2 rds + 10 dubs)
    B) 235/285/315/355/380singles
    C) later

  • Tulle Weisbjerg (40-44)

    A. 380
    2015: 318
    2016: 371
    Happy with todays score as my upper body feels like trash today. Many breaks on last set of wall balls due to upper body fatique.
    B. 70-85-91-105-112 kg
    C. Done

    • Tino Marini

      Wednesday testers are always interesting after 2 hard days. Shows you how far you have came as an athlete!

  • Grace Lin

    A. 159 reps (1+2) – MU were TERRIBLE today. No pull at all. Wanted to get into the 2nd set of WB. On the bright side, 15.3 was when I got my first ring MU 🙂
    B. 130/155/165/190/205
    C. 20/25/25/30
    10 RR each set

    • Tino Marini

      Nice work Grace. Still a Pr!

      • Grace Lin

        Thank, Tino

  • Megan Markee

    We did 15.3 earlier this year… anyone remember the date so I compare?

    • Tino Marini

      January 12 2016

      If you type in key words to the search engine it pops up

      • Megan Markee

        Ah! Didn’t realize this function was available thank you!

  • Stephan Faiazza

    Male 19, 155lbs

    A) maybe tonight at gym (no space at home for MU and WB)

    B) done with 165/200/215/250/270

    C) Done with 20’s and 8 reps on rows

    • Hunter

      Have fun with it tonight!

      • Stephan Faiazza

        314 reps, (2 rounds) , wow DU and MU fell apart!

  • Amber Nollen (39)

    A: low ring mu (rings at top of ears)
    321
    I was 689 in scaled division in 2015
    50 wb with 10# and 200su that’s 2.7 rounds. 2.04 rds today so I’ll call it improvement 🙂
    B: 155, 175, 195 x10
    215×8 had to reset at 6 first this one, callous getting the squeeze
    235×6

    C: later, Wednesday is my busiest day…

  • Narcie Sousa

    A. 315 reps – march 12, 2015 I did 162 ?
    B. 250 x10, 300 x10, 325 x10, 375 x 8, 400 x6

    • Tino Marini

      Wow! You got just a little bit better!! 🙂

      • Narcie Sousa

        MU have improved a bit, but have a lot of room for improvement. DU are 100x better then they were in 2015. ??

  • Dijar Ismail

    A – Open 15.3
    316 16/3 – 15
    352 12/1 – 16
    376 11/1 – 17
    Shoulders limiter , need to get better stamina in the shoulders
    B – Done , based of 180kg
    C – Done

    • Tino Marini

      You just keep getting better!

  • Paul Hampton

    A. 315….1 more than last january and 2 less than 2015 open…..mu’s are the limiting factor here….wallballs were fast….dubs a little sloppy, frustrating.
    B. 225/275/295/340/365
    C. Skipped, ran a 5k….will try to get it in tonite

  • Molly Thompson

    A. 320 reps PR! (6 MU into 3rd round)
    2016: 314 reps (2 full rounds)
    2015: 230 reps (16 dubs in 2nd round)
    Not a huge PR, but 6 MU more is actually good for me…kept tripping on dubs today so that ate up some time!
    B. 145-175-185-215-225
    C. No time, headed to Miami! Good luck to all competing at WZA!!

    • Tino Marini

      Thats massive! 6 muscle-ups at that stage would have bumped your placing right up. Great work!

      • Molly Thompson

        Thank you!!

  • Wesley Wonka

    A) 401 . Down from 479 in the open but got all the muscle ups unbroken so happy with that !

  • Kocsis Szurke Akos

    A) 339
    B) 95, 115, 125, 143,153
    C) 3rounds class started

  • Bobby

    A. 439 rx shoulders were tired right from the start
    B. Wow my pullers didn’t want to pull. Wanted to do these all double overhand grip that fell apart after 5 at 325 flipped grip from there 250/295/325/375/405
    C. Done love the death march

  • Jonas Heikkinen

    A. Done 472 (3+1). First time doing this
    B. Done based off 200
    C. Done

    • Tino Marini

      Nice job getting into the 4th round.

      • Jonas Heikkinen

        Thank you Tino!

  • Jesse Ehrlich

    A) 365 (2+51)
    B) 185, 220, 240, 275, 290# all with clean grip (used hookgrip last 3 sets)
    C) opted for core/shoulder work instead

  • Petr Krejci (6.4″, 225lb)

    A. 417 (358 – 2015)
    B. 110-132.5-142.5-165-177.5kg pretty tough
    C. done with 2 x 24kg kettlebells
    did optional from yesterday
    1:35 pace (47.5) last 3 rows were little bit faster
    founding this very hard! my assss

  • J Lancaster

    A. 608
    (Didn’t break dubs
    until last set. Happy with that!)
    B. 275-345-365-425-445
    C. Done

    • Tino Marini

      Massive score!

      • J Lancaster

        Thanks Tino.

    • Trevor Haggard

      Are you in the Central East?

      • J Lancaster

        Yessir I am.

  • JakeMendelsohn

    A) 2+43 sub 14 ttb for muscle ups. First time doing this gotta work on those dubs
    B) 185, 225, 245, 275, 295
    C) Done

  • Joe Dunleavy

    A). 477.
    B). Done off 405
    C). Done

  • John Vautier (North Central)

    A. 334 – 318 in 2015, I know I have more, no misses on MUs but shoulders and triceps were smoked from the last 2 days.
    B. Skipped due to time
    C. Done – 45# DBs on march, liked these.

  • Tyler Belrose

    A. Was not doing CrossFit then so this is a new workout for me. 2 RX (314 reps)
    B. 140/165/180/205/220
    C. Done with 35’s
    10/10/10/10

  • h2_hannah

    A) 356 (compare to 317 during 2015 open) MUs felt good… calves were cramping during DU :/ did a bunch of mob after. Ready for a rest day tomorrow!
    B) completed based off of 355#
    C) completed

    • Tino Marini

      Great improvement Hannah!

      • h2_hannah

        Thanks!

  • David Danaher

    A. 316. Definite improvement from 2015. Still working on my muscle-ups, so had to keep that in mind with how hard I pushed on the wall balls and DUs.
    B. Done.
    C. Done. Loved this movement

    • Tino Marini

      Great to see how far you’ve came since 2015!

  • Samie Acevedo

    A. 471(Barely! Improved by 208 reps from 2015 )
    B.S1-125
    S2-150
    S3-165
    S4-190
    S5-205
    C. Done

    • Laura Hardy

      That’s a huge PR! Nice job!

      • Tino Marini

        So awesome Samie!

        • Samie Acevedo

          Thank you! 🙂

      • Samie Acevedo

        Thanks! 🙂

  • Philipp S

    A) 325 reps
    B) based off of 180kg together with my training partner. Actually a little too heavy.

  • Laura Hardy

    A. 476 rx (57 rep PR)
    B. 165-195-210-240-260(x5)
    C. Done

    • Tino Marini

      Congrats!

  • Landon Moore

    A: 431
    B: Off 405
    C. Started it…ran out of time

  • A. 314 – first time doing this workout, Was injured in 2015 and did not do the open. I’m happy with my score considering how weak my muscle ups are, all singles.

    B. 155/175/185/205/225

    Off to Punta Cana so will follow as best I can next week, roughy some rings with me ha ha

  • Alessandro Cremonesi

    A. 336. Big improvement since 2015 of about 100 reps.
    B. Done based on 170kg 1-RM.
    C. Done.

    • Tino Marini

      Great work Alessandro!

      • Alessandro Cremonesi

        Thanks a lot Tino! I need to pace the first round a little bit more, I hit the wall during the second set of Wall Ball Shots. Lesson learned for the next time, hopefully!

  • Corey Reutlinger

    1. Warmed-up using the March 13, 2015 competition blog. Focused on tips from Kelly for my WBs.
    A. March 2015: 0 reps (had to scale)
    January 2016: 149 reps RX
    November 2016: 217 reps RX
    January 2017: 327 reps RX (110 rep PR–WBs and DUs felt WAY better–broke into small sets). Wasn’t sure if I should’ve retested this since doing it at the Competitor’s course in November, but I’m glad to see improvements.
    B. 185#x10 UB, 225#x10 UB, 250#x10 UB, 280#x8 UB, 300#x6 (3+1+1+1)
    C. 3 sets: Done with 25# DBs for the Death March and 8 reps for the Ring Rows.

    • Tino Marini

      217 rep PR 🙂

      Nice work Corey!

    • Dylan Weller (Canada East)

      WOW! super strong work!

  • Marissa Rigatti

    A. 325 reps (way too hot out the gate, 3rd set of muscle ups crushed me)
    B. 175# 205# 225# 255# 275#
    C. Done with 35# fb

  • Grant Belrose

    A. 2016 – 472.
    Today – 490 Rx. (3+19) quad burn was real!
    Wanted more but I’ll take it considering all the shoulder/latt work we’ve done the last couple days.

    B. Done based off 480.
    These were incredibly difficult today. Legs had nothing left after all the wall balls.

    C. Will do later.

    • Tino Marini

      Solid work Grant!

      • Grant Belrose

        Thanks Tino!
        Good luck this weekend bud! Go crush it!!

  • Tasha Toriello (40-44)

    A. Today: 359 (2015: 317 my 1st Open)
    B. Skipped
    C. Done~ 4 sets of:
    2 min banded march with #20WB
    Rest
    DB rows #40 10X each arm

    • Tino Marini

      2015 didn’t even count. 🙂

      • Tasha Toriello (40-44)

        Shhhhhh ?

  • Kellie Webster

    Still having hard time accepting that muscle ups just aren’t in the cards at the moment. When this opens wod was announced I did really well that year. Now I have to sub mu out each wod due to injury. Frustrating not being able to see where I am now on this wod.

    A) 321reps.
    Subbed muscle ups for: 7 strict pull ups +7 ring dips. Counted only as 7 reps not 14.
    Shoulders feeling this week.

    B) 10×138
    10×167
    10×178
    8×206
    6×220
    Base on old deadlift PR, probably not accurate

    D) done

    • Tino Marini

      health is your priority. Results will follow after that. Stay positive and things will get better!

  • Daniel Mendelsohn

    A) 282 with 14 T2B instead of muscle ups. DUs went horribly and then my rope snapped midway through the first round.
    B) 185, 225, 245, 275 and 295. Worked on keeping my back flat and doing slow controlled reps.
    C) done

    • Tino Marini

      Just need to work on that jump rope efficiency! hopefully by the Open Travis will have helped you to get that muscle-up!

  • Samuel Day (16, 170lb.)

    A. 2 rounds + 7MU. First time found this workout and it was harder than it looks! Didn’t string MU’s together well.

    B. 225/245/250/275/285

  • Devin Michele

    A. Class WOD “Marston” – 7 Rounds + 17 Reps
    (used 205# for the deadlift and bar facing burpees for open prep)
    B. Completed based off 245# deadlift.
    C. Completed. Subbed supine ring rows with horizontal supine “rig” rows.

  • Nick Daher

    If anyone has seen my pull, please let me know ?
    A) after 5 made bar MUS and 7 misses ?, I reset the clock and subbed MUs for pull-ups.
    3+19
    B) 10×225
    10×270
    10×292
    8×337 – failed. Only got 5
    ? day but oh well, got a sweat in. Can’t wait to eat everything and do nothing tomorrow ??

    • Tino Marini

      Reset tomorrow and hit Friday hard!

  • Cameron Wolfe

    A) 527, +56 PR. Legs and lungs felt tough. Shoulders, not so much.

    Ripped on the rings… Other work later after I clean up my hand.

    • Tino Marini

      Great work buddy, thats a great improvement!

  • Megan Markee

    A. 2 + 57 rds = 371
    That’s right… I got back to the DU but got no DU ? 10 rep PR
    B. 155/185/205/235/245×3 reps got ugly so stopped there
    C. Later

    • Tino Marini

      Congrats Megan!

  • Trine Petersen

    A: Different workout. 14 amrap of:
    10 OH walking lunges (65#), 8 bar-facing burpees, 10 oh walking lunges, 8 high swings (24 kg)
    6 rounds.
    B: 125, 135, 145, 155, 165#
    C: Done. 30# on march.

  • Dylan Weller (Canada East)

    A. 2015 – 492
    Today – 523 (3 + 7 + 45 wallball)
    There’s no way I’m as trained as I would have been back in 2015, so I’m very stoked about this!

    B. Complete

    C. Complete

    • Hunter

      Very Nice Dylan!! That is awesome and a solid improvement

    • Tino Marini

      Great work Dylan!

  • Cameron Currie

    AM:
    A. 490 (17 reps off PR. :-/)
    B. Later

    • Tino Marini

      Damn Philippines…:)

      • Cameron Currie

        The memory haunts me! ? Totally worth it though.

  • Jacob Mongeau

    A.
    2015
    355 Rx
    2017
    493 RX (going easy on the wall ball due to a knee injury and too slow on DU)

  • Holly S. (40-44)

    A) 256 (2015- 312) well I didn’t expect a whole lot outta today but still wanted to do. Mu’s were fine, my wind sucked and the rope has been my nemesis for years. I wish I could brainwash all I know about double unders and start fresh.?

    • Tino Marini

      Another training day in the books. Onwards!

  • Arielle Bloom

    A) 14 min AMRAP:
    10 SA OH Walking Lunges (30lb DB)
    8 Burpees
    10 SA OH Walking Lunges (30lb DB)
    8 KBS (24kg)
    6 rounds + 30
    B) 100 Hand Plank Shoulder Taps
    10 Pushups
    50 Elbow Jacks
    30s Elbow plank
    100 Tuck Rocks
    30s Elbow plank
    30 Hand plank cross knee to elbow each side
    C) 4 sets done, 30# DB on marches

  • Miah Santini

    A. 493… best was 497. I’ll make a couple adjustments and break 500 next time.
    B. 252×10, 315×10, 355×10, 375×8, 405×6
    C. Done

    • Tino Marini

      Nice work Miah!

      • Miah Santini

        Thanks Tino! I’m enjoying the daily visit to the pain cave ?

  • Steph Mckean

    A: 331rx (2017) 151rx (2015 5 months post c-section)
    *linked my first 7 muscle ups PR*
    B: 125-135-150-170-180
    C:Done

  • Brice Harkey

    What time are the workouts released each night?

    • Tino Marini

      8pm PST

    • Brian Prochaska

      11pm Eastern time

  • Lōz

    A. Dnd my hands and upper body are trashed.
    B. 255-305-325-375-405

  • Brigham Abbott

    A. 401. 416 in 2015.
    B. 245,295,315,365,385.
    C. Done.

  • Fred Bernier

    A. 3 rounds even in 2015.. 3 rounds and 2 mu’s today
    B. 235×10, 280×10, 305×10, 350×8, 375×6
    C. Done. Dead March with 35, 45 and 55×2

  • Audrey

    A. 384 (359 in 2015)
    B. 150,185, 205, 235, 250 (excited about the last set, I love heavy DLs)
    C. Done

  • Steven (SoCal)

    A. 368 (377 in 2015)
    B. Based off of 450#… felt like a wod. Couldnt catch my breath
    C. skipped, I forgot as i dont think i saw it written on board??

    Overall, tough and challenging days. One of those days where I started off good but didnt hang in and finish strong.

    @tinomarini:disqus still want front squats to get stronger.

    • Miah Santini

      All good, brother! We all have off days. Keep killin’ it ??

  • Bryson Miller

    A.472!(2015.. 6RMU…lol)
    B. 245, 285, 315, 365, 385
    C.Done

  • Amanda Joy Cross

    A. Turned this into DU skill work. Everything is just feeling sore today. Attempted a few muscle ups and just haven’t figured them out yet. Need to do more MU drills.
    B. 175, 210, 225, 260, 275
    C. Finished all marches (low rings weren’t available due to class time)

    After all that we were practicing handstands and I went and PRed my handstand walk with a distance of about 35ft!! Probably around 20 was my previous max.

    • Desmond Lee

      what an awesome PR on your handstand walks!!!! 🙂

  • Darin Kaiser

    A. 475! 397 in 2015. All MUs unbroken, wbs 25/25, 25/25, 20/15/15, dubs fast and few mistakes.
    Focus today was stay relaxed and focus on movement quality. Stoked on PR and did MUs unbroken such a weakness and they are finally feeling smooth.
    B. 215, 255, 275 for 10’s skipped last two sets
    C. Skipped

    Comp this weekend so starting to taper and prep 🙂

    • Hunter

      So many more double unders! Nice work Darin!

      • Darin Kaiser

        Thanks! All the muscle up and wall ball shot practice we do paid off definitely felt in control the whole time and well under redline!

  • Desmond Lee

    A. 215!! RX (0 RX in 2015/680 Reps Scaled in 2015) (PR 6 UB MU)
    B. 225, 275, 315, 335, 360
    C. Finished all marches with 45# (low rings weren’t available due to class time)

    After all that we were practicing handstands and I used Amanda’s chalk print hands as a guide as I tend to spread out hands while walking.

    • Hunter

      wow that is such a long way to have come! awesome

  • Devan Hussey (SoCal)

    Super late after a LONG day haha

    A) 525 fighting thru back spasms In the fourth round. I think I can finish 4 rounds if I retest fresh.

    • Tom Brown

      Wall ball boss!

      • Devan Hussey (SoCal)

        Yeah I was 3 wall balls away. Haha so close!!! Shoulda , coulda, woulda I guess.

        Hey dude, are you attending the athlete camp?

        • Tom Brown

          No, trying to keep expenditures to a minimum.

    • Hunter

      Really solid score!

      • Devan Hussey (SoCal)

        Thanks Coach!

  • kachunchoi

    A.316 pretty alright consider how sore I am today
    B.based off 405
    C. Done with 40s

  • Joeri Binet

    A. 384 (+28reps)
    B. Based of 160kg. After I tried my 1rm and did 2rm “easy”
    C. Done

    • Hunter

      Awesome improvement!

  • Ernesto Sanchez

    A.) 361
    B.) done based off of 500

  • Brad Hall

    A) had to swap mu for 15 in swings @ 24kg due to shoulder injury. Hurts with mu today. Bit tight
    3 rounds plus 5 swings
    B) 100,110,120,130,140

  • Justin Kuhar

    A. 15.3- 2015- 391
    2017- 472

    Pretty happy with improvement in 110 degree heat

    B. 100kg x10
    120kg x10
    130kg x10
    150kg x8
    160kg x6

  • Josh Chard

    A. Scaled muscle ups to 7 pull-ups + 7 push-ups – 2 rounds + 4 DUs

    B. DL
    [email protected] 70kg
    [email protected] 85kg
    [email protected] 90kg
    [email protected] 105kg
    [email protected] 112kg

    C. Completed

  • Frosti Gylfason

    A.3 rounds =471 (2015 i had 476)
    B. 100/120/130/150/160kg did 8 rep on last set
    C.done with 2x20kg

  • Oscar Carlstedt

    A. 318 (2+4)
    Never done it before. Fried my shoulders.
    B. 10×107,5/10×130/10×140/8×160/6×172,5kg
    C. Done

    Did this on thursday.

  • Jonny Rose
  • Tyler Martin

    A) 328 reps (-10 from last time). First time doing ring mu in 6 weeks or so, so I took them a bit slower than I needed to.
    B) 205, 250, 270, 311, 335
    C) Done with 45s

  • Pablo García Rojo

    A: 474 i think this is two rounds imprivement compare to 2015
    B: 80/90/105/120/128kgs based on 160kgs
    C: skipped

  • Adam, CAN East

    A: 207 (1+50).
    B: 225# x10, 245# x10, 265# x10, 315# x8, 320# x3.

    In 2015 the first 7 MUs took me about half the workout, this time I was done the first round with 5:42 left. I know I can get 2 rounds, but I was a little excited with how well the first 7 MUs went this time around and I paid for that in the second round. None the less, a 50 rep improvement from the Open two years ago. Thanks.

  • Tucker Spangler

    471 reps, bar mu, had no rings crushed 2015

  • Thomas Cofer

    A- 420 2015 open, 364 today. (bar muscle ups, done UB first set, then broke them into two sets following) Ok with it considering where I was a month ago. There is definitely a higher level of competition when training at a gym rather than the house.
    B- 205, 235, 275, 305, 325

  • A- 474 big PR. still really sick.
    B- done
    C- done

  • Lyman Dickinson

    511 first time doing this workout

    Off 435
    ended at 345

    Death match #40 each hand
    #35 plate for rows

  • Samantha

    Forgot to post my scores for this workout.
    A) 2015- 1 + 3 mu (160 reps) 2017 2+ 1 wb (322 reps, 162 rep pr)
    B) 125,145,160,185,210.. surprised with how I did. Deadlifts typically wreck my back but today they felt solid.
    C) ran out of time

  • Matteo Maltoni

    A. 274 reps
    B. 70-84-91-105-112 kg
    C. Done

  • Neil Seip

    A. 501 (414 in 2014)
    B. Sub FS

  • Brandon Stabley

    371 on 15.3.

  • Richard Guzman, 34 M, Nor Cal

    A. 371 rx (23 rep PR)
    B. 210 250 270 310 330

    Post: bulletproof hips

  • Joaky

    A. 337 RX
    B. 100/110/115/130/160kg

  • Míša Dvořák

    A) 471, banded MU
    B) 110/132/143/165/176kg
    C) done 2 rounds