4 Rounds for time:

Run 400 meters

10 Power Cleans 155/105

15 Toes to Bar

45 Second Plank Hold

5 rounds for time of:

10 Deadlifts, 95/65 lbs

10 Push Press, 95/65 lbs

20 Back Squats, 95/65 lbs

For time:

Run 800 meters

20 Burpee Pull-ups

30 Hang Power Cleans 115/80

40 Wall Balls 20/14

50 Double-unders

40 Pull-ups

30 Sit-ups

20 Burpees

“CrossFit Games Open 22.1”

Complete as many rounds as possible in 15 mins of:

3 Wall Walks

12 Dumbbell Snatches, 50/35 lbs

15 Box Jump Overs, 24/20 in

*If you are not doing the open we can modify the workout for you as needed.

AMRAP in 15 minutes of:

4 Power Snatches 135/95

10 Push-ups

10 Toes to Bar

3 Rounds for time:

Run 800 meters

30 Medicine Ball Squats 20/14

15 Burpee Box Jumps 24/20

On the minute every minute for 8 minutes: 1 Power Clean + 2 Push Jerks

Then:

Complete as many rounds as possible in 12 mins of:

21 Kettlebell Swings, 53/35 lbs

14 Kettlebell Reverse Lunges, 53/35 lbs

7 Push Jerks, 165/115 lbs

T.U.P.

15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups

Reminder: 2022 New Year Nutrition Challenge Workout Retest at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am. Please arrive by 8:30 A.M. at the latest to take care of measurements.

2022 New Year Nutrition Challenge Workout:

For time:

30 Burpees

30 Pull-ups

30 Toes to Bar

30 Push Press 95/65

30 Power Clean 135/95

Run 400 meters

For time:

Run 400 meters

21 Deadlifts 225/155

Run 200 meters

21 Toes to Bar

Run 400 meters

15 Deadlifts

Run 200 meters

15 Toes to Bar

Run 400 meters

9 Deadlifts

Run 200 meters

9 Toes to Bar

3 rounds, 1 min per station, for max reps of:

Row (Calories)

Push Press, 115/80 lbs

Burpee

Pull-up

Lunge

Rest

*fight gone bad style 

3 Rounds for Time:

Run 400 meters

10 Clean and Jerks 135/95

25 Wall Balls 20/14

21-18-15-12-9-6-3 reps for time of:

KB Swings 53/35

Push-ups

Sit-ups

On the minute every minute for 7 minutes: Squat Clean + 2 Front Squats.

Then:

AMRAP in 15 minutes of:

5 Burpee Pull-ups

5 Front Squats 135/95

10 Box Jumps 24/20

6 Rounds for Time:

5 Hang Power Clean and Jerks 135/95

10 Handstand Push-ups

10 Toes to Bar

For Time:

Run 1 mile

Then:

4 Rounds of:

7 Power Snatch 115/80

50 Double-unders

10 Overhead Squats 115/80

5 Rounds for time:

9 Squat Cleans 135/95

15 Pull-ups

9 Lateral Burpees over Barbell

For time:

Run 400 meters

50 Push-ups

Run 400 meters

100 Sit-ups

Run 400 meters

40 Push-ups 

Three rounds of:

Thrusters 115/80
Burpee Box Jumps 24/20
Weighted Step-ups (choose weight)
Toes to Bar
Row (Calories)

Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“Warm up”

Every minute on the minute for 6 minutes: Deadlift x 3 reps.

Then:

For time:

15-12-9 reps of:

Deadlifts 225/155

Chest to Bar Pull-ups

Rest 3 minutes:

12-9-6 reps of:

Power Clean 135/95

Strict Handstand Push-ups