6 Dumbbell WODs to Try Before the Open

February 5, 2017 by
CrossFit HPU
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CrossFit HQ did everyone a huge favor by actually confirming the weights and the equipment we’ll be using in one CrossFit Open event. You’re welcome. As CrossFit reminded us, “dumbbells have been a frequently used piece of equipment since CrossFit’s inception,” so we decided to do some digging and found these six main site WODs over the years that should hurt pretty bad.

1. November 20, 2007

40 pound DB snatch right
40 pound DB snatch left

2. May 22, 2010

For Time:
100 DB hang squat clean thruster 35#
Every minute do 5 burpees

3. September 20, 2011

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

4. December 15, 2011

Three rounds for time:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

5. March 6, 2012

Five rounds for time:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

6. February 16, 2016

For time:
90 double-unders
9 muscle-ups
9 squat clean thrusters, 65-lb. dumbbells
80 double-unders
8 muscle-ups
8 squat clean thrusters, 65-lb. dumbbells
70 double-unders
7 muscle-ups
7 squat clean thrusters, 65-lb. dumbbells

********** UPDATED ************

7. February 2, 2017

5 rounds for time of:
Max calorie row in 60-seconds
50-lb. Turkish get-ups

Each round complete a total of 40 reps (or calories). E.g. If you row 25 calories complete 15 TGU’s that round. If you row 30 calories complete 10 TGU’s that round.


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