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

Strength/Skill: 3x

• 6 x Strict Ring Dips (open and pause 3s at top)
• 30s Handstand Hold
• 5 x Negative Pistols on Box (per leg)
• 7/5/3 x Weighted Chin-ups

Metcon: 5 x E5MO5M

• 25/20 x Cal Row/Ski
• 400m Run
• Rest until next round

Strength/Skill:

• 3/2/1/3/2/1 x Bench Press

Metcon:

• 5x500m Row (rest 1m)

Strength/Skill:

• 5×3 Back Squat @80-90%

Metcon:

• 75 x Air Squats
• 25 x Push-ups
• 50 x Wallballs (30/20)
• 25 x Push-ups
• 75 x Air Squats

Rest 5m

• 45 x Air Squats
• 15 x Push-ups
• 45 x Wallballs (20/14)
• 15 x Push-ups
• 45 x Air Squats