Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10-20-30-40-50
*Push ups
*V-Ups
*Russian KBS
*Dubz
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
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