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 of work: 90sec rest
A) 200m row
*remaining time amrap
10 Alt DB Snatch
8 Box Jump overs
B) 200m run
*remaining time amrap
12 wallballs
8 Burpees
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
400m run
30 cal Bike
20 KBS 24/16
10 Burpee T2B
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
5min
Max cal row
~into~
15min amrap
10 P. Cleans 185/125
30 Box Jump Overs 24/20
10 P. Cleans 185/125
30 C2B Pull ups
~into~
5min
max cal row
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
1’ rower sprint
1’ off
Rest 2’
15’ amrap
12/9 cal rower
15 h.r. push ups
15-20-25-30… wall balls
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
4min
Any machine
~into~
7min amrap
5/5 T-stands
15 Squat Jumps
10 burpees
15 calf raises
15 Toe raises
4 Rounds
400m run
35 Wallballs 20/14
20 Russian KBS 32/24
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10min to complete
2 rounds
5/5 figure 4 rotation s
10 Sonics
10 Frog thrusts
10 Prone int/ext rotation
7 frontal raises
7 Lateral raises
7 High Pulls
Barbell work
5 Snatch High Pulls
5 Muscle Snatches
5 P. Snatches
5 over Head Squats
All on coaches command
5 sets
1 Snatch High Pull
1 P. Snatch
2 OH Squats
*between 70-80% working sets
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
5 sets
Every minute on the minute
200m run
Rest 1’
15’ emom
A- 14 burpees
B- 14 box jump
C- 14/11 cal bike
D- 14 teepee push ups
E- 14 v-ups
Rest 2’
5 sets
Every minute on the minute
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
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
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
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.
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