10 rounds of 1:00 ON / 1:00 OFF
10 Kettlebell Swings, 53/35-lbs.
10 Sit-ups
10 Calories
10 Toes-to-Bar
*score is total reps throughout all 10 rounds.
*start where you left off each round.
Sumo Deadlift 5x3
9 minute AMRAP of:
6 DB Burpee Deadlift, 50/35-lbs.
3 Bar Muscle-ups
5 rounds each, with a partner:
Run 400m
10 Clean and Jerks, 135/95-lbs.
*You do a round, they do a round.
21-15-9 reps for time of:
Pull-ups
Double-unders
Push-ups
Double-unders
Wall-balls, 20/14-lbs
Double-unders
Accumulate:
2:00 Handstand Hold
20 Handstand Push-ups
1:30 Handstand Hold
15 Handstand Push-ups
1:00 Handstand Hold
10 Handstand Push-ups
There’s an excellent article on CrossFit.com titled “What is The Open and why should I sign up?” Give it a read if you want to learn more.
Details:
Starts Thursday Feb. 24th
3 Weeks
Pick your category: Rx, scaled, foundations
Register - Click here to Register!
Workout - each week the workout is announced on Thursday and we will be doing the workout as a gym on Friday whether you sign up or not, so just show up!
Submit your scores - once you’ve completed a workout, submit your score online before the cut off Monday at 5pm.
Rest Day
“Bowen”
3 rounds for time of:
Run 800 meters
275/185 lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
What is The Open and Why should I sign up?
Click here to learn more!
30 minute EMOTM:
1: Squat Snatch, 1-3 reps
2: Muscle-up, 1-7 reps
3: Rest
What is The Open and Why should I sign up?
Click here to learn more!
21 minute AMRAP of:
15 Calorie Machine
12 Burpees to a Bar
9 Box Jumps, 24"/20"
What is The Open and Why should I sign up?
Click here to learn more!
“CFT Sprint”
20-18-16 reps for time of:
Thrusters, 95/65-lbs.
Toes-to-bar
Accessory x 3 sets
High Ring Swings x 20
Pull to Inverted x 5
Every 1:30 for 7 sets:
Power Clean, 1-5 reps
3 rounds for time of:
30 Single DB Power Clean
300m Row or Run
*70/50-lbs.
What is The Open and Why should I sign up?
Click here to learn more!
