Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Every 4:00 x 10 sets:
15/12 Calories
15 Line Burpees
15/12 Calories
goal is to have consistent splits each round
Rower would be top choice for todays machine
Slowest time = score
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
7 Rounds (28 min)
1min
Max cal Bike
2min Amrap
15 wallballs
10 T2B
5 Box Jumps
1min rest
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
2 Rounds
25/20 cal Row
15 Burpees
100m farmers carry
25/20 cal row
15 Burpees
100m over head plate carry
25/20 cal row
15 Burpees
400m run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3 sets:
8 Calorie Machine
6 90/90 (6 each side)
8 squat rotations (4 each side)
6 air squats (7 sec down, 3 at bottom, up)
8 DB/KB Snatch (8 each side)
EMOM 20:00
Minute 1: 15/12 Cal Echo Bike
Minute 2: 15 Toes to Bar
Minute 3: 6 Shuttle Runs (25′ + 25′ =
1
Minute 4: 16 DB Snatch (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
For time
10 cal machine
1 round of Cindy
5 Pull ups
10 Push ups
15 Air Squats
20 cal machine
2 rounds of Cindy
30 cal machine
3 rounds of Cindy
40 cal machine
4 rounds of Cindy
50 cal machine
5 rounds of Cindy
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
22min amrap
Teams of 2
400m run
20 Deadlifts 225/155
40 Box jump Overs24/20
60 Wallballs 20/14
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
9min amrap
5 inch worms to push up
10 med ball flys
15 Banded Pull downs
20 Hollow rocks
5 sets for quality:
10 Incline DB Bench Press (use medball)
5 Strict Pull Ups
*same weight across
For Completion
Rest 3min
5 sets:
10 Dumbbell Power Snatches (50/35lbs)
50 Foot Dumbbell Front Rack Lunge (50/35lbs) (25 lunges)
10 Floor Press (185/115)
Buy out
For Completion
AbMat Sit Ups
1×75
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
Every 5’ for 25’
200m run
15-20-25-30-35 r. kbs
20 kb lunges
200m run
If you get caught restart with 200m run and return to your previous set
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
3 sets:
50 Single Unders (round 2-3
Double-Unders are okay)
10 Medball Squat Cleans
5/5 Single Leg KB RDL
Complex
8min EMOM
1 P. Snatch + 2 OH Squats
increase weight every 2 sets. Begin between 50-60%.
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
For time:
50 burpees
40 db push press (2X DB)
30 box jump over
20 t2b
10 clusters (2X DB)
20 t2b
30 box jump over
40 db push press
50 burpees
Beginning at 0:00 and every 3:30 complete:
200m run
Recent Comments