• 170224

    For time: 10 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 40 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 50 Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in Official Rules: https://games.crossfit.com/workouts/open/2017/17.1 * For the dumbbell snatches, alternate arms after each repetition Time Cap: 20 minutes

  • 170223

    For Time

    Row 3000m

  • 170222

    EMOM 10 

    1 Snatch
    1 Hang Squat Snatch
    3 Overhead Squats

    Then 5 Rounds For Time
    30 Double Unders
    6 Snatch 115/75

  • 170221

    Bench Press 5-5-5

    Then AMRAP 12
    5 Burpee Shuttle Runs 10m
    12 Wall Ball 20/14
    5 Burpee Shuttle Runs 10m
    12 Pull Ups

  • 170220

    EMOM 10

    3 Bear Complex

    Then - AMRAP 7
    Using the Rep Scheme
    3-6-9-12-15-18...
    Clean & Jerk 135/95
    Toes to Bar

  • 170217

    As many reps as possible in 13 mins of: 55 Deadlifts, 225/155 lbs 55 Wall Balls, 20/14 10'/9' 55 Row Cal 55 Handstand Push-ups

  • 170216

    EMOM 12 (Alternating)

    6 Dumbbell Squat Clean Thrusters
    6 Burpees 6" Reach

    Then AMRAP 10
    5 Pull Ups
    10 Push Ups
    15 Squats

  • 170215

    Bottoms Up Kettlebell Press 5-5-5

    Then AMRAP 12
    5  Shuttle Runs 10m (Touch the Turns)
    Burpee Broad Jump 10m

  • 170214

    Bench Press 5-5-5

    Then - For Time
    21-15-9
    Toes to Bar
    Overhead Squat 95/64
    Box Jump 24/20

  • 170213

    Back Squat 5-5-5

    Then - AMRAP 10
    10 Squat Cleans 95/64
    10 Chest to Bar Pull Ups

  • 170210

    CrossFit Games Open 12.4

    AMRAP 12
    150 Wall Ball 20/14
    90 Double Unders
    30 Muscle Ups

    We will be conducting this like we will the actual open by pairing up to "Judge" each other's workout. Judges will be required to count reps and to determine if the reps meet the movement standards.

  • 170209

    Deadlift 3-3-3

    Then AMRAP 12
    20 Kettlebell Swings 35/26
    10 Burpees
    20 Push Press 75/53

RSS Feed