Workout of the Day
3/04/23
Saturday Partner WOD!
Team of 2: 20m AMRAP
- Partner A: 400m Run
- Partner B: AMRAP
- 8 x DL
- 10 x T2B
- 12 x Box Jump-overs
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2023 Open Schedule:
HEAT TIMES: Friday: 5pm, Saturday: 8am, Monday: 5pm
The final workout of the 2023 CrossFit Open is here!
Make sure you to give it your all! As before, 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!
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3/02/23
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3/02/23
Metcon: 4 Rounds
- 1k Bike erg
- 25 x Sit-ups
- 10 x Shuttles
- 25 x Ball Slams
3/01/23
Strength/Skill:
- 5×3 Tempo Snatch Pulls @85%
Metcon: 2 Rounds
- M1: 12/10 Cal Row
- M2: 8 x DB Front Squat
- M3: 12/10 Cal Row
- M4: 6 x DB Push Press
- M5: 12/10 Cal Row
- M6: 4 x DB Thruster
- M7: 12/10 Cal Row
- M8: 2 x DB Clusters
- Rest till 10m
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2/28/23
Strength/Skill:
- Clean DL + Hang Clean + Front Squat + Jerk
- 5 x 1+1+1+1
Metcon: 5 Rounds (20m)
- M1: Max Bike Erg Cals
- M2: Max Box Jump-overs
- M3: Odd – T2B, Even – BMU
- M4: Rest
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Strength/Skill:
- 2/4/6/8/10 x Back Squat
Metcon: 6 Rounds
Odd Rounds
- 50 x Dubs
- 10 x C&J (95/65)
- 10 x Bar-facing Burpees
Even Rounds
- 50 x Dubs
- 10 x Power Snatch (95/65)
- 10 x Bar-facing Burpees
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2/27/23
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2/25/23
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!
Saturday Partner WOD!!
Teams of 2:
A: 3 Rounds (each)
- 15/12 x Cal Bike Erg
- 50′ OH DB Lunge
B: 1k Row/Ski (250m Sprints)
C: 3 Rounds (each)
- 12 x T2B
- 10 x Hang DB C&J (70/50)
D: 2 x 200m Medball Relay
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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2/23/23
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
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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
