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

Strength/Skill:

• 4×3 Back squat @70-75%

Metcon: 5 Rounds

• 250m Row
• 50 x Dubs

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

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

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

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

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)

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