In teams of 2, with 1 partner working at a time, complete for time:

70 Wall Ball Shots 20/14

60 Toes to Bar

50 Dumbbell Snatches

40 Sit-ups

200 Double unders

40 Sit-ups

50 Dumbbell Snatches

60 Toes to Bar

70 Wall Ball Shots

Class Workout:

AMRAP in 15 minutes of:

Run 200 meters

Burpees (1st Round starts with 5 burpees….add 5 burpees every round)

Open Competitors Workout:

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

5 Rounds for time:

5 Power Cleans 185/125

20 Sit-ups 

15 Box Jumps 24/20

Reminder: Holiday Hours: Open Gym 7:30am-10am Only!

3 rounds for time of:

Run 400 meters

20 Burpee Pull-ups

20 Weighted Push-ups 35/15

5 rounds for time of:

10 Squat Clean Thrusters 95/65 

35 Unbroken Single Unders

20 Russian Kettlebell Swings 70/53 

For time:

Run 200 meters

15 Power Snatches 95/65

20 Pull-ups

Run 200 meters 

15 Overhead Squats 115/80 

20 Pull-ups

Run 200 meters

15 Squat Snatches 115/80 

20 Pull-ups

Reminder: Tomorrow we kick-off our “6 Week Lifestyle Reset Challenge” at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

“6 Week Lifestyle Reset Challenge Workout “

For Time:

Run or Row 1000 meters

30 Deadlifts 205/135

30 Weight Box Step Overs 24/20

30 Push-ups

30 Pull-ups

30 Burpees

CrossFit Open Workout 23.1

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

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

Kettlebell Swing 70/53 lbs

Handstand Push-up

Box Jump Over 30/24 

5 rounds for time of:

10 Strict Pull-ups

30 Single Unders

20 Wall Balls 20/14  

30 Double Unders

For 5 cycles:

AMRAP in 3 mins of:

10 Power Clean & Jerks 95/65

10 Lateral Burpees Over Bar

Rest 1 min between each cycle. For each cycle restart the AMRAP.

For time:

Run 800 meters

50 Push-ups

10 Squat Snatches 135/95 

Run 800 meters 

50 Pull-ups

10 Squat Snatches 155/105 

Reminder: Due to the Pull-up clinic there will be NO Open Gym! Join us for our regularly scheduled 9am class.

In teams of 2, with 1 partner working at a time, complete for time:

Run 1 mile

50 Overhead Squats 95/65

50 Burpee Box Jumps

50 Power Snatches 95/65

100 Sit-ups

50 Chest to Bar Pull-ups

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:

9 Deadlifts 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps 24/20 

CrossFit Games Open 14.4

Complete as many rounds as possible in 14 mins of:

60 Row Calories

50 Toes-to-bars

40 Wall Balls 20/14 

30 Cleans 135/95 

20 Muscle-ups

5 rounds for time of:

15 Burpees

25 Sit-ups

50 Double Unders

Badger

3 rounds for time of:

30 Squat Cleans 95/65 

30 Pull-ups

Run 800 meters 

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.

As many reps as possible in 12 mins of:

Power Clean 135/95 lbs, 1 min

Push Jerk 135/95 lbs, 1 min

Power Clean 135/95 lbs, 2 mins

Push Jerk 135/95 lbs, 2 mins

Power Clean 135/95 lbs, 3 mins

Push Jerk 135/95 lbs, 3 mins

In teams of 2, with 1 partner working at a time, complete for time:

30 Power Cleans 135/95

100 Sit-ups

30 Power Cleans

100 Sit-ups

30 Power Cleans

100 Weighted Step-ups 24/20

“CrossFit Games Open 13.2”

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads 115/75 

10 Deadlifts 115/75 

15 Box Jumps 24/20