Saturday, March 4, 2023
CrossFit Open WOD 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (95#/65#)
5 wall walks
50 double-unders
12 snatches (135#/95#)
*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 (185#/125#)
*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 (225#/155#)
Thursday, March 2, 2023
AMRAP in 7 minutes of:
7 Overhead squats (135#/95#)
35 Sit-ups
-THEN-
AMRAP in 10 minutes of:
10 Push press (135#/95#)
3 Rope climbs
Wednesday, March 1, 2023
Strength
Squat
Conditioning
AMRAP in 12 minutes of:
1 Deadlift (135#/95#)
1 Front squat (135#/95#)
1 Box jump (24″/20″)
* add 1 rep to each movement each round
Tuesday, February 28, 2023
100 Bench press (135#/95#) for time.
Every time you break, perform 50 double unders.
Sunday, February 26, 2023
10 Rounds for time of:
10 Bent over rows (45#/35#)
10 Shoulder press (45#/35#)
10 Back squats (45#/35#)
Saturday, February 25, 2023
CrossFit Open WOD 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.
CrossFit Open WOD 23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Thursday, February 23, 2023
For time:
30-25-20-15-10-5 Calorie assault bike.
1:00 Overhead hold (95#/65#) after every set.