Workout of the Day
3/11/23
Saturday Partner WOD!!
Round for Round: 12m
- 8 x Burpees
- 10/8 x Cal Echo Bike
- 6 x DB C&J (70/50)
2m Rest
Round for Round 12m
- 6 x Shuttles
- 4 x MU
- 12 x Goblet Squat
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Strength/Skill:
- 10m to complete 3RM Strict Press
Metcon: 16 x EMOM
- M1: 50 x Dubs
- M2: 5 x Power Cleans
- M3: 200m Run
- M4: 10 x GHD (15 X Sit-ups)
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3/10/23
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3/09/23
Strength/Skill: 3x
- 4 x Tempo Ring Dips
- 12 x Plyo Push-ups
- 8 x Pendlay Row
- 20 x Hollow Rocks
Metcon: 24m AMRAP
- Zone 2
- E4MO4M: 8 x Burpee Box Jumps
3/08/23
Strength/Skill: 4×1+1
- Hang snatch
- OH Squat
Metcon: 4 Rounds
- 600m Row
- 3m Echo Bikes
- Rest 1m
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3/07/23
Strength/Skill: 5 x 1+1+1+1
- Clean Lift Off + Clean DL to midthigh + Power Clean + Clean to Parallel
Metcon: 4 Sets (Rest 1m between)
- 10 x DL (185/135)
- 20 x Push-ups
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Strength/Skill:
- Back Squat: heavy set of 4
Metcon: 16m Cap
- 1k Run
- 5 Rounds
- 5 x Strict Pull-ups
- 15 x Air Squats
- 1k Run
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3/06/23
go to full workout
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
3/02/23
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
Metcon: 4 Rounds
- 1k Bike erg
- 25 x Sit-ups
- 10 x Shuttles
- 25 x Ball Slams
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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
