Class Workout:

Starting with a 6-minute time cap, complete as many reps as possible of:

15 hand release push-ups
50 double-unders
15 power cleans 95/65
15 hand release push-ups
50 double-unders
12 power cleans 115/75

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

30 hand release push-ups
50 double-unders
9 power cleans 135/95

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

30 hand release push-ups
50 double-unders
6 power cleans 185/125

23.3 Open Workout:

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

For time:

Run 800 meters

20 Alternating Dumbbell Snatches

20 Alternating Dumbbell Squat Cleans

100 Sit-ups

20 Alternating Dumbbell Squat Cleans

20 Alternating Dumbbell Snatches

Run 800 meters

*choose your own weight 

3 rounds for time of:

Run 400 meters

9 Hang Squat Snatches 115/80 

18 Pull-ups

Every minute on the minute for 7 minutes: Deadlift x 2 reps.

Then:

9 Rounds for time:

5 Deadlifts 225/155

5 Strict Handstand Push-ups

9 Box Jumps 24/20

Shoulder Press 3-3-3-3-3 (perform a set every 90 seconds.  Work to a 3 rep max.)

Then: 

AMRAP in 10 minutes of:

14 Overhead Lunges 45/25

10 Pull-ups 

30 Double unders 

In teams of 2, with 1 partner working at a time, complete for time:

70 Wall Ball Shots 20/14

60 Toes to Bar

50 Dumbbell Snatches

40 Sit-ups

200 Double unders

40 Sit-ups

50 Dumbbell Snatches

60 Toes to Bar

70 Wall Ball Shots

Class Workout:

AMRAP in 15 minutes of:

Run 200 meters

Burpees (1st Round starts with 5 burpees….add 5 burpees every round)

Open Competitors Workout:

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

5 Rounds for time:

5 Power Cleans 185/125

20 Sit-ups 

15 Box Jumps 24/20

Reminder: Holiday Hours: Open Gym 7:30am-10am Only!

3 rounds for time of:

Run 400 meters

20 Burpee Pull-ups

20 Weighted Push-ups 35/15

5 rounds for time of:

10 Squat Clean Thrusters 95/65 

35 Unbroken Single Unders

20 Russian Kettlebell Swings 70/53 

For time:

Run 200 meters

15 Power Snatches 95/65

20 Pull-ups

Run 200 meters 

15 Overhead Squats 115/80 

20 Pull-ups

Run 200 meters

15 Squat Snatches 115/80 

20 Pull-ups

Reminder: Tomorrow we kick-off our “6 Week Lifestyle Reset Challenge” at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

“6 Week Lifestyle Reset Challenge Workout “

For Time:

Run or Row 1000 meters

30 Deadlifts 205/135

30 Weight Box Step Overs 24/20

30 Push-ups

30 Pull-ups

30 Burpees

CrossFit Open Workout 23.1

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Kettlebell Swing 70/53 lbs

Handstand Push-up

Box Jump Over 30/24 

5 rounds for time of:

10 Strict Pull-ups

30 Single Unders

20 Wall Balls 20/14  

30 Double Unders

For 5 cycles:

AMRAP in 3 mins of:

10 Power Clean & Jerks 95/65

10 Lateral Burpees Over Bar

Rest 1 min between each cycle. For each cycle restart the AMRAP.

For time:

Run 800 meters

50 Push-ups

10 Squat Snatches 135/95 

Run 800 meters 

50 Pull-ups

10 Squat Snatches 155/105 

Reminder: Due to the Pull-up clinic there will be NO Open Gym! Join us for our regularly scheduled 9am class.

In teams of 2, with 1 partner working at a time, complete for time:

Run 1 mile

50 Overhead Squats 95/65

50 Burpee Box Jumps

50 Power Snatches 95/65

100 Sit-ups

50 Chest to Bar Pull-ups

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:

9 Deadlifts 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps 24/20 

CrossFit Games Open 14.4

Complete as many rounds as possible in 14 mins of:

60 Row Calories

50 Toes-to-bars

40 Wall Balls 20/14 

30 Cleans 135/95 

20 Muscle-ups