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

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

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

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

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

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

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.

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)