Workout of the Day
2/17/23
2023 Open Schedule:
HEAT TIMES: Friday: 5pm, Saturday: 8am, Monday: 5pm
The Open is here! All open workouts will be posted as the class WOD on Fridays. As with past years, you are welcome to schedule individually with a coach, but please try to make it during the scheduled times above. All competitors MUST complete each workout and upload their score by 8pm on Monday.
Please try to be prepped, warmed-up, and ready to go by the start of the heat times.
Speak with Steve, Frank, or Bob if you have any questions! Register for the open at games.crossfit.com!
Strength/Skill:
- 5×3 Snatch-Grip DL
Metcon: Open WOD – 23.1 (14.4)
go to full workout
2023 Open Schedule:
HEAT TIMES: Friday: 5pm, Saturday: 8am, Monday: 5pm
The Open is here! All open workouts will be posted as the class WOD on Fridays. As with past years, you are welcome to schedule individually with a coach, but please try to make it during the scheduled times above. All competitors MUST complete each workout and upload their score by 8pm on Monday. Speak with Steve, Frank, or Bob if you have any questions! Register for the open at games.crossfit.com!
Strength/Skill: 3x
- 3 x Wall Walks (skill work – don’t go to failure)
- Max Double Unders (set a goal that’s appropriate for your skill level)
- 90s Plank
Metcon: 20m AMRAP (cruise – take it easy today)
- 25/20 Cal Row/Ski
- 20 x Ball Slams
- 25/20 Cal Bike Erg
- 10 x Shuttles
go to full workout
2/16/23
go to full workout
2/15/23
Strength/Skill:
- 3×1 Power Clean @75-80%
Metcon: 3 x 2m AMRAP (90s rest btw)
- 50′ DB Walking Lunge (1×50/35)
- 15 x T2B
- Max Cal Echo Bike
2/14/23
Strength/Skill:
- 5/4/3/2 x 1 Clean + 1 Thruster
Metcon: 5 Rounds (rest 1:1)
- 8 x 25m Shuttles
- 8 x Burpee Box Jump-overs
go to full workout
2/13/23
Strength/Skill:
- 3×10 Tempo Squats (4:1:3:1)
Metcon: 4 Rounds
- 12 x KB Swings
- 12 x Goblet Squats
- 12 x KB 1-arm Push Press (6 per arm)
- 1m Rest
go to full workout
Saturday Partner WOD!
Highest Score Wins: 25m Cap
- Each Partner Complete 100m Medball Relay (2 for round 2, 3, 4, etc)
- 20 x Burpee-over-bar (split)
- 20 x Pull-ups (split)
- 10 x Power Cleans (185/120) (split)
go to full workout
2/11/23
go to full workout
2/10/23
Strength/Skill:
- 5 x 1 Clean Pull + 1 Clean (65-85%)
Metcon:
- Buy-in: 50/40 Cal Bike Erg
4 Rounds
- 20 x GHD
- 4 x Bear Complex (135/95)
- Cash-out: 50/40 x Cal Bike Erg
2/09/23
Strength/Skill: 3x
- 6 x Strict Ring Dips (open and pause 3s at top)
- 30s Handstand Hold
- 5 x Negative Pistols on Box (per leg)
- 7/5/3 x Weighted Chin-ups
Metcon: 5 x E5MO5M
- 25/20 x Cal Row/Ski
- 400m Run
- Rest until next round
go to full workout
2/08/23
Strength/Skill:
- Snatch: 10m to work up to a heavy 3
Metcon: 18m AMRAP
- 18 x Alt. DB Hang C&J (50/35)
- 18 x DB Facing Burpee
- 18 x T2B
go to full workout
Strength/Skill:
- 3/2/1/3/2/1 x Bench Press
Metcon:
- 5x500m Row (rest 1m)
