For Time:

4 Rounds of:

8 Wall Ball Shots 20/14

8 Box Jumps 24/20

8 Toes to Bar 

then:

2 Rounds of:

16 Wall Ball Shots 20/14

16 Box Jumps 24/20

8 Toes to Bar

then:

1 Round of:

32 Wall Ball Shots 20/14

32 Box Jumps 24/20

16 Toes to Bar

Workout 22.3
For time:

21 pull-ups 42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

On the minute every minute for 7 minutes: Hang Power Clean x 2 reps.

Then:

AMRAP in 14 minutes of:

Run 200 meters

8 Strict Handstand Push-ups

7 Hang Power Cleans 135/95

5 Rounds, 1 minute at each station:

Row (calories)

Sit-ups

Overhead Squats 95/65

Box Jump overs 24/20

Rest 1 minute 

On the minute every minute for 5 minutes of: Shoulder Press x 3 reps.

Directly into:

On the minute every minute for 5 minutes of: Push Press x 3 reps.

Then:

For time:

30 Burpees

Then:

5 Rounds of:

8 Cleans 115/80

8 Strict Pull-ups

3 Rounds for time:

Run 800 meters

30 Wall Ball Shots 24/20

15 Toes to Bar

For time:

Run 400 meters

20 Box Jumps 24/20

30 Pull-ups

Run 400 meters

20 Box Jumps 24/20

30 Toes to Bar

Run 400 meters

20 Box Jumps 24/20

30 Pull-ups

“CrossFit 22.2 Open Workout”

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225/155-lb barbell

Time cap: 10 minutes

*burpees over the bar will be lateral in class not bar facing.

Every 2 minutes for 20 minutes complete:

3 Clean and Jerks 135/95

6 Push-ups 

9 Kettlebell Swings 53/35

Reminder: Holiday Hours Open Gym 8am-10am only!

For time:

Row 1000 meters

Then:

3 Rounds of:

20 Burpees

25 Pull-ups

30 Sit-ups

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