The CrossFit Open

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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2/22/21

WOD

EMOTM for 12 minutes:
Front Squat, 3 reps

12 minute AMRAP of:
250m Machine
15 Single arm Devil’s Press, 50/35-lbs

Train At Home

Warm up:
3 Rounds:
200m Run
15 Air squats
10 Burpee DB Deadlifts
6 DB snatches

WOD:
24 minute AMRAP of:
400m Run
30 Goblet Squats
15 Single arm Devil’s Press, 50/35-lbs

Cool down:
3 Rounds:
:60 pec stretch, each arm
:60 hip-quad-wall stretch, each leg

WHY? So we can COME TOGETHER, WORKOUT TOGETHER, TRAIN TOGETHER with a common goal of DOING OUR BEST. The Open is our chance to show ourselves WHY we grind through grueling workouts day in and day out and WHY we enjoy the common experience of suffering through killer WODs!

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1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

For more information go to https://open.crossfit.com/

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2/21/21

WOD

Rest Day

Let’s do this!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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2/20/21

WOD

“Hammer” with a partner
Ten rounds for time, of:
Power clean, 5 reps
Front squat, 10 reps
Jerk, 5 reps
20 Pull-ups

*135/95-lbs.
*You do a round, your partner does a round.

Train At Home

Warm up:
3 Rounds:
:60 single-unders
4 DB power cleans, each arm
8 Squats
4 DB Push Presses, each arm

WOD:
Ten rounds for time, of:
5 DB power cleans, each arm
10 DB front squats
5 DB Push Jerks, each arm
50 Double-unders

Cool down:
Alternating Tabata
Odd: Hollow hold
Even: Arch hold

Let’s do this!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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2/19/21

WOD

EMOTM for 27 minutes:
1: Push Press, 5 reps
2: 10-15 Toes to Bar or Pull-ups
3: Rest

Train At Home

Warm up:
3 Rounds:
20 Plank shoulder taps
10 Air squats
20 DB push presses
10 Plank burpees

WOD:
27 Minute AMRAP of:
5 Push-ups
10 Sit-ups
15 Squats
5 Push-ups
10 DB Thrusters
Rest 1 Minute

Cool down:
4 sets:
:30 pec stretch, each arm
:60 cobra stretch

Let’s go Train Family!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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2/18/21

WOD

Every 7:00 for 5 sets:
Distance on a Machine

Set 1: 1500m
Set 2: 1200m
Set 3: 900m
Set 4: 600m
Set 5: 300m

Train At Home

Warm up:
300m Jog
2 Sets:
50’ High knees
50’ Butt kickers
50’ Hamstring March
50’ Quad pull
300m Run

WOD:
Each for Time:
Run 1500m
Rest 5 Minutes
Run 1200m
Rest 4 Minutes
Run 900m
Rest 3 Minutes
Run 600m
Rest 2 Minutes
Run 300m

Cool down:
Accumulate 3 minutes of Hip-quad-wall stretch
Accumulate 3 Minutes of Hamstring stretch

Let’s go Train Family!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up!

2. SHOW UP!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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2/17/21

WOD

Every 2:00 for 5 sets:
3 Power Snatch + 5 Overhead Squats

10 minute AMRAP of:
21 Hang Power Snatch, 75/55-lbs.
15 Burpees
9 Overhead Squats, 75/55-lbs.

Train At Home

Warm up:
20 Air squats
20 Plank shoulder taps
15 DB Front squats
15 Plank Burpees
10 DB Hang Power Snatches
10 Burpees
5 DB Overhead squats
5 Strict Burpees

WOD:
20 minute AMRAP of:
20 Single Dumbbell Hang Power Snatch
15 Burpees
10 Dumbbell Overhead Squats

Cool down:
Go for a 5 Minute Jog.

1. Sign up!

Go to https://open.crossfit.com/ to sign up!

2. Show up!

The Open starts March 11th and will last 3 weeks
We will be running Open workouts every Friday 

3. Log your scores!

Be a part of the Worldwide CrossFit Community by logging your scores online

For more information go to https://open.crossfit.com/

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2/16/21

WOD

With a Partner
30 minute AMRAP of:
15 Box Jumps, 24”/20”
10 Power Cleans, 155/105-lbs.
5 Muscle-ups

*You do a round, I do a round

Train At Home

Warm up:
3 Rounds:
5 Plank burpees
5 Hang power cleans, each arm
10 Step ups

WOD:
30 minute AMRAP of:
15 Box Jumps
10 Power Cleans, each arm
5 Strict Burpees
Rest 1 Minute

Cool down:
Alternating Tabata
Odd: Plank hold
Even: V-ups

2/15/21

WOD

Every 2:00 for 6 sets:
Deadlift, 3 reps

“Diane”
21-15-9 reps for time of:
Deadlift, 225/155-lbs.
Handstand Push-up

Train At Home

Warm up:
3 Rounds:
6 Push-ups
12 Good mornings
9 Burpees

WOD:

For Time:
42-30-18
Dumbbell Deadlift
21-15-9
Pike Handstand Push-up

Rest 5 Minutes

For Time:
9-15-21
Pike Handstand Push-up
18-30-42
Dumbbell Deadlift

Cool down:
Accumulate 5 minutes of hollow hold
*between sets :60 pec stretch, each arm

2/14/21

WOD

Rest Day

Announcement:
Saturdays at 10am will now be open gym. Sign up required.

2/13/21

WOD

"Hansen"
Five rounds for time of:
30 Kettlebell swings, 70/53-lbs.
30 Burpees
30 Anchored sit-ups

Train At Home

Warm up:
4 Rounds:
10 Russian swings
8 Plank burpees
6 Sit-ups

WOD:
"Hansen"
Five rounds for time of:
30 Kettlebell/Dumbbell swings
30 Burpees
30 Anchored sit-ups

Cool down:
3 sets:
:60 cobra stretch
:60 hamstring stretch/leg