Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
50/40 cal bike
3 rounds
20 DB push press (2x DB)
30 single unders
10 single arm devil clean
30 single unders
50/40 cal bike
2 rounds
200m heavy farmers carry
200m plate OH walk
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3 rounds
20 hollow rocks
15 Calf Raises
15 Toe Raises
5/5 ATG Split Squats
5 squat to sissy squat
6min amrap
15 cal row
12 Step ups 24/20
9 T2B
2min rest
6min amrap
15 cal row
12 Box Jumps 24/20
9 T2B
2min rest
6min amrap
15 cal row
12 Box Jump Overs 24/20
9 T2B
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
6 sets
3’ on – 1:30’ off
A- 10 shuttle runs (50ft is one rep)
20 alt. db snatch
Remaining time: max ring rows
B- 10 shuttle runs
20 db thrusters
Remaining time: max t2b
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
4 rounds (12min to complete)
10 scorpions
5 Bottom of the Burpee
5 Vertical Jumps
5 HS Kick Ups
5 sec Bike sprint
5-10-15-20-25
Cal Bike
*after each set
10 single arm Devil Cleans 50/35
10 HSPU
Notes/stimulus
*** Wod does not get difficult till the set of 20cal bike. With that said you want to maintain the same pace on the Bike for all 5 sets. You can Push the pace a little bit but understand where your heart rate maybe moving into the Devil cleans.
** just move on the Devil Cleans. This is one of the movements where speed is not the key but consistency is.
*HSPU gets pretty spicy towards the end. Shoulders start to get pretty smoked towards those latter rounds. You may need to start.breaking them up the last 3 rounds.
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
1000/800m row
50 kb sdhp
50 push ups
50 kb goblet squat
750/600m row
30 kb g2oh
50 push ups
30/30 kb lunges
Beginning at 0:00 and every 3:30 complete:
200m run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
8min emom
A) 10 Mt. Climbers
5 Squat jumps
B) 5 inch worms
5 Kip swings
Barbell
7 Clean Pull
7 Pull Unders
7 squat cleans
7 jerks
*First 3 reps on coaches command
5 sets
1 Clean Pull
1 squat Clean
1 Hang Squat Clean
1 Jerk
*between 70-80% working sets
5 sets
2min on 1min off
200m run
7 deadlifts 225/155
*remaining max cliffhanger pull ups
Notes/stimulus
***Keep the run between 35-45sec
** run Pace should be such that you can perform all the deadlifts unbroken.
*You will have plenty of time to perform your cliff hangers. Break them up in quick sets to maximize as many pull ups as possible.
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
4 rounds
500m row
20 Russian KBS 32/24
20 v-ups
20 Push ups
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Teams of 2
400m run together
100 wall balls
400m run
100 Alt DB Snatches 50/35
400m run
100 Pull ups
400m run
100 DB OH Lunges 50/35
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Marine corp birthday
Wallin
Rhythm Clap
Deacon
Cam
Give a sh*t
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
4 Rounds
2min on – 1min off
A) 200m run
Remaining time
Max cal Bike
B) 200m run
Remaining time
Max DB Thrusters
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