Workout of the Day
2/24/23
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:
- Warm-up Thruster to heavy single
Metcon 23.2 (A & B)
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Strength/Skill: 3x (Do It Right Thursday!)
- 5-8 x Ring Dips (SLOW, Open up into full support, Pause 2s at top – scale with band or feet on the ground)
- 20 x Band Face Pulls (1s Pause, open chest, elbows high)
- 15 Hollow Rocks (for quality)
Metcon: 2 Rounds
- 1k Row
- 1k Ski
- 2k Bike
go to full workout
2/23/23
go to full workout
2/22/23
Strength/Skill:
- 4×3 Tempo Snatch Pulls (@80%)
Metcon:
EMOM 6 Minutes
– Odd Minutes: 15 Wall balls (20/14) (10’)
– Even Minutes: 12/10 Calorie Echo Bike
rest 2 minutes-
EMOM 6 Minutes
– Odd Minutes: 10 Thrusters (95/65)
– Even Minutes: 12/10 Calorie Echo Bike
2/21/23
Strength/Skill:
- 5×2 1 x Power Clean + 1 x Push Jerk 60-80%
Metcon:
- 3 Rounds
- 12 Dumbbell Snatches (50/35)
- 4 Burpee Pull Ups
-rest 1 minute- - 2 Rounds
- 24 Dumbbell Snatches (50/35)
- 8 Burpee Pull Ups
go to full workout
2/20/23
Strength/Skill:
- 4×3 Back squat @70-75%
Metcon: 5 Rounds
- 250m Row
- 50 x Dubs
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.
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!
Saturday Partner WOD!
Teams of 2:
- A:
- 400m Run
- B:
- 12 x Box Jump-overs (Step-down)
- 10 x DB C&Js
- Use Remaining time for 2 x Chipper: 40 x Bike Erg Cals, 40 x Burpees, 20 x Wall Walks
go to full workout
2/18/23
go to full workout
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)
2/16/23
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. 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
2/15/23
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
go to full workout
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
