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

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)

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:

• 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