Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
3 Rounds
- 0:30 Handstand Hold
- 5 Slow Tempo Ring Rows
- 200M Run
10 Rounds
- 30 Double Unders
- 10 Pull-ups
- 10 Push-ups
20 Minute Time Cap
Competitor
3 Rounds
- 0:30 Handstand Hold
- 5 Slow Tempo Ring Rows
- 200M Run
10 Rounds
- 30 Double Unders
- 10 Chest to bar Pull-ups
- 10 Hand release push-ups
20 Minute Time Cap
Fitness
EMOM 9
- Minute 1 - Bear Crawl
- Minute 2 - Banded Good Mornings
- Minute 3 - Shoulder taps
Diane
21 - 15 - 9
- Deadlift (225/155)
- Handstand Push-up
Competitor
EMOM 9
- Minute 1 - Bear Crawl
- Minute 2 - Banded Good Mornings
- Minute 3 - Shoulder taps
Diane
21 - 15 - 9
- Deadlift (225/155)
- Handstand Push-up
Fitness
Overhead Squat
For Time
- 30 Chest to bar Pull-ups
- 20 Overhead Squats (115/75)
- 15 Chest to bar pull-ups
- 10 Overhead Squats (115/75)
10 Minute Time Cap
Competitor
Overhead Squat
For Time
- 30 Chest to bar Pull-ups
- 20 Overhead Squats (155/105)
- 15 Chest to bar pull-ups
- 10 Overhead Squats (155/105)
10 Minute Time Cap
Fitness
EMOM 12
- Minute 1 - Duck Walk
- Minute 2 - 100M Run
- Minute 3 - 0:30 sec. Ring Row Hold
- Minute 4 - Air Squat
AMRAP 10
- 3 Bupee Pull-ups
- 6 Box Jump Overs (24/20)
- 9 Back Squats (95/65)
Competitor
EMOM 12
- Minute 1 - Duck Walk
- Minute 2 - 100M Run
- Minute 3 - 0:30 sec. Ring Row Hold
- Minute 4 - Air Squat
AMRAP 10
- 3 Bar Muscle-ups
- 6 Box Jump Overs (30/24)
- 9 Back Squats (95/65)
Home Workouts
Warm Up:
- 1 length of each of the following
- Toy soldier
- Butt kick
- High knees
- Side shuffle in low squat
- 10 swings forward/backward each leg
- 10 swings side to side each leg
- 200 m sprint with emphasis on pose running position
WOD:
- Run 1 mile
- Rest 5 minutes
- Run 800M
- Rest 3 minutes
- Run 400M
- Rest 1 minute
- Run 800M
- Rest 3 minutes
- Run 1 mile
Fitness
OPEN GYM FROM 10 AM TO 12 PM
Front Squat
For Time
- 30 DB/KB Turkish Sit-ups (15/10)
- 30 Burpees
- 30 Kettlebell Swings (55/35)
- 30 Burpees
- 30 DB/KB Turkish Sit-ups (15/10)
13 Minute time cap
Competitor
OPEN GYM FROM 10 AM TO 12 PM
Front Squat
For Time
- 30 GHD Sit-ups
- 30 Burpees
- 30 Kettlebell Swings (70/55)
- 30 Burpees
- 30 GHD Sit-ups
13 Minute time cap
Fitness
Merry Christmas!
Competitor
Merry Christmas!
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
3 Rounds
- 200M Run
- Single Arm Waiters Walk
- 0:30 Single Arm Ring Row Hold
For Time
- 30 Burpees
- 30 Pull-ups
- 1 Mile Run
Competitor
3 Rounds
- 200M Run
- Single Arm Waiters Walk
- 0:30 Single Arm Ring Row Hold
For Time:
- 30 HSPU
- 30 Chest-to-bar pull-ups
- 1 Mile Run
Fitness
3 Rounds
- 5 Seated Dumbbell Press
- 10 Diamond Push-ups
- 15 Banded triceps push-downs
42-30-18
- Wall balls (20/14)
- Ab mat sit-up
12 Minute Time Cap
Competitor
3 Rounds
- 5 Seated Dumbbell Press
- 10 Diamond Push-ups
- 15 Banded triceps push-downs
42-30-18
- Wall balls (20/14)
- GHD sit-up
12 Minute Time Cap
Fitness
Snatch
3 Rounds
- 10 Squat Snatches (115/75)
- 20 Burpees
15 Minute Time Cap
Competitor
Snatch
3 Rounds
- 10 Squat Snatches (155/105)
- 20 Burpees
15 Minute Time Cap
Fitness
EMOM 8
Fran
21-15-9
Competitor
EMOM 8
Fran
21-15-9
Home Workouts
Warm Up:
- 10 TGU (5 each side) - choose weight
- 10 air squat with 5 second pause at bottom
WOD:
- 50-40-30-20-10*
- KB goblet squat (55/35#)
- KB swing (55/35#)
*400 m sprint between rep scheme change
Fitness
EMOM 9
- Minute 1 - Row
- Minute 2 - Reverse Lunge
- Minute 3 - Banded Good Morning
Deadlift
Cool Down
Competitor
EMOM 9
- Minute 1 - Row
- Minute 2 - Reverse Lunge
- Minute 3 - Banded Good Morning
Deadlift
Cool Down
Fitness
EMOM 6
- Minute 1 - Lunge walk
- Minute 2 - Touch toes then reach to sky
AMRAP 15
- 15 Toes to bar
- 12 Front Rack Alt. Lunge (75/55)
- 9 Clean & Jerk (75/55)
Competitor
EMOM 6
- Minute 1 - Lunge walk
- Minute 2 - Touch toes then reach to sky
AMRAP 15
- 15 Toes to bar
- 12 Front Rack Alt. Lunge (75/55)
- 9 Clean & Jerk (75/55)
Home Workouts
“12 Days of Endurance”...
- 1 Burpee Pull up
- 2(00) M Run
- 3 Ab mat sit ups
- 4 Pull-ups
- 5 KB Goblet Squat (35#/25#)
- 6 Jumping lunge to squat
- 7 Hand Release Push-up
- 8 Burpees
- 9 Jumping squats
- 10 OH lunge with plate (45#/25#)
- 11 Calories assault bike or rower
- 12(0) Double Unders
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
Warm-up
12 Days of Christmas
1 100M Run
2 Box Jumps (24”/20”)
3 Handstand Push Ups
4 Clean & Jerk (95#/65#)
5 Push Ups
6 Pull Ups
7 Kettlebell Swings (55#/35#)
8 Double Unders
9 Ring Dips
10 Thrusters (95#/65#)
11 Knees to Elbows
12 Pistols
Competitor
Warm-up
12 Days of Christmas
1 100M Run
2 Box Jumps (24”/20”)
3 Handstand Push Ups
4 Clean & Jerk (95#/65#)
5 Push Ups
6 Pull Ups
7 Kettlebell Swings (55#/35#)
8 Double Unders
9 Ring Dips
10 Thrusters (95#/65#)
11 Knees to Elbows
12 Pistols
Fitness
Skill
CF Open 15.3 Scaled - AMRAP 14
- 50 Wall balls (20/14)
- 200 Single-unders
Competitor
Skill
CF Open 15.3 Rx - AMRAP 14
- 7 Ring Muscle-up
- 50 Wall balls (20/14)
- 100 double-unders
Fitness
Barbell Push Press
AMRAP 8
- 5 Right Arm DB Push Press (35/25)
- 15 Ab Mat Sit-ups
- 5 Left Arm DB Push Press
- 15 Ab Mat Sit-ups
Competitor
Barbell Push Press
AMRAP 8
- 5 Right Arm DB Push Press (50/35)
- 15 GHD Sit-ups
- 5 Left Arm DB Push Press
- 15 GHD Sit-ups
Fitness
EMOM 9
Min 1 - Row
Min 2 - Russian KB Swings
Min 3 - Goblet Squats
Partner WOD- As Many Reps As Possible - 4 Rounds
1 Min on/1 Min off
- Row Calories
- Air Squat
- Kettlebell Swing (55/35)
Competitor
EMOM 9
Min 1 - Row
Min 2 - Russian KB Swings
Min 3 - Goblet Squats
Partner WOD - As Many Reps As Possible - 4 Rounds
1 Min on/1 Min off
- Row Calories
- Air Squat
- Kettlebell Swing (70/55)
Home Workouts
Warm Up:
- Core:
- 10 partner leg drops forward
- 10 partner leg drops each side
- 10 partner med ball toss sit up
- 10 partner med ball oblique twist (back to back with feet off ground for extra challenge)
- Squat with external rotation to/from wide leg forward fold x 10 repetitions
WOD:
- 7 rounds:
- 20/15 cal Assault bike
- 10 sandbag squats - choose weight
- 50 walking lunge
Fitness
Warm-up
- Banded Good Mornings
- Bear Complex, empty barbell
8 Nights of Hanukkah
8 Rounds
- 8 Deadlift
- 8 Hang Power Clean
- 8 Front Squat
- 8 Shoulder to Overhead
- 8 Back Squat
- 8 Overhead Squat
- 8 Hang Power Snatch
- 8 Burpees
All movements: 45#/35#
35 Minute Time Cap
Competitor
Warm-up
- Banded Good Mornings
- Bear Complex, empty barbell
8 Nights of Hanukkah
8 Rounds
- 8 Deadlift
- 8 Hang Power Clean
- 8 Front Squat
- 8 Shoulder to Overhead
- 8 Back Squat
- 8 Overhead Squat
- 8 Hang Power Snatch
- 8 Burpees
All movements: 75#/55#
35 Minute Time Cap
Fitness
EMOM 10
- Squat Clean + Front Squat + Jerk
15-12-9
- Power Clean (95/65)
- Thruster (95/65)
9 Minute Time Cap
Competitor
EMOM 10
- Squat Clean + Front Squat + Jerk
15-12-9
- Power Clean (135/95)
- Thruster (135/95)
9 Minute Time Cap
Home Workouts
Warm Up:
- 3 sandbag get ups each side (choose weight)
Partner WOD:
- 800M sandbag/plate run (choose weight)
- 100 push ups
- 800M sandbag/plate run (choose weight)
- 100 ab mat sit ups
- 800M sandbag run/plate run (choose weight)
- 100 wall balls (20/14#)
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
3 Rounds
- 20 Alternating Shoulder Taps
- 10 Alt. Overhead DB Lunges
- 10 Russian KB Swings
Partner WOD - For Time:
- 100 Calorie Row
- 100 DB Snatch (50/35)
- 100 Burpee Over Rower
16 Minute Time Cap
Competitor
3 Rounds
- 20 Alternating Shoulder Taps
- 10 Alt. Overhead DB Lunges
- 10 Russian KB Swings
Partner WOD - For Time:
- 100 Calorie Row
- 100 DB Snatch (50/35)
- 100 Burpee Over Rower
16 Minute Time Cap
Fitness
Burner Warm-up
Skill - Pull ups
CrossFit Open 17.3
Prior to 8:00, complete 3 rounds of:
- 6 chest-to-bar pull-ups
- 6 squat snatches (95/65)
Then, 3 rounds of:
- 7 chest-to-bar pull-ups
- 5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
- 8 chest-to-bar pull-ups
- 4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
- 9 chest-to-bar pull-ups
- 3 squat snatches )225/155)
*Prior to 20:00, complete 3 rounds of:
- 10 chest-to-bar pull-ups
- 2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
- 11 chest-to-bar pull-ups
- 1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes
Competitor
Burner Warm-up
Skill - Pull ups
CrossFit Open 17.3
Prior to 8:00, complete 3 rounds of:
- 6 chest-to-bar pull-ups
- 6 squat snatches (95/65)
Then, 3 rounds of:
- 7 chest-to-bar pull-ups
- 5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
- 8 chest-to-bar pull-ups
- 4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
- 9 chest-to-bar pull-ups
- 3 squat snatches )225/155)
*Prior to 20:00, complete 3 rounds of:
- 10 chest-to-bar pull-ups
- 2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
- 11 chest-to-bar pull-ups
- 1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes
Fitness
EMOM 9
Min 1 - Banded good mornings
Min 2 - Bar Kips
Min 3 - Reverse Lunges
4 Rounds - AMRAP 4
- 12 Toes to bar
- 15 Handstand Push-ups
- 12 Calorie Row
*Rest 1 Minute between rounds*
*Start where previous round left off*
Competitor
EMOM 9
Min 1 - Banded good mornings
Min 2 - Bar Kips
Min 3 - Reverse Lunges
4 Rounds - AMRAP 4
- 12 Toes to bar
- 25' Handstand Walk
- 12 Calorie Row
*Rest 1 Minute between rounds*
*Start where previous round left off*
Fitness
2 Rounds
- 10 Hip Circles
- 10 Squat Jumps
- 5 Good Morning + Back Squat
Back Squat
Competitor
2 Rounds
- 10 Hip Circles
- 10 Squat Jumps
- 5 Good Morning + Back Squat
Back Squat
Home Workouts
Warm Up:
- Shoulder warm up:
- 10 pull aparts
- 10 pull aparts each diagonal
- 10 band pass thru
- Lower body warm up:
- 10 banded good morning
- 10 air squats
- 20 walking lunges
WOD:
- 3x15
- Plate jump squat
- GHD sit ups
- 800 m run
- 3x15
- Jumping lunge
- Plank plate slides (5# male/female)
- 800M Run
- 800M Run
Fitness
EMOM 6
Min 1 - Air Squats
Min 2 - Plank Shoulder Taps
Min 3 - Russian Kettlebell Swings
Strength
- Establish Heavy Power Clean for the day
20 Rounds for time
- 1 Power Cleans (155/105)
- 3 Burpees
- 5 Air Squats
15 Minute Time Cap
Competitor
EMOM 6
Min 1 - Air Squats
Min 2 - Plank Shoulder Taps
Min 3 - Russian Kettlebell Swings
Strength
- Establish Heavy Power Clean for the day
20 Rounds for time
- 1 Power Cleans (205/145)
- 3 Burpees
- 5 Pistols (Alternating)
15 Minute Time Cap
Fitness
3 Rounds
- 25 Double Unders
- 10 Alternating KB See Saw Thrusters
AMRAP 12
- 200M Run
- 15 Box Jumps (24"/20")
- 20 Wallballs (9'-14#/10'-20#)
Competitor
3 Rounds
- 25 Double Unders
- 10 Alternating KB See Saw Thrusters
AMRAP 12
- 200M Run
- 15 Box Jumps (30"/24")
- 20 Wallballs (10'-14#/11'-20#)
Home Workouts
30 Minute AMRAP:
- 10 (each side) KB single legged deadlifts (35#/25#)
- 20 KB swings (35#/25#)
- 20 tuck jumps
- 20 KB goblet squat (35#/25#)
- 20 burpees
- 200 m Sprint
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
Burgener Warm-up
Strength - Snatch
- Work up to a heavy double for the day
Amanda
9-7-5
- Squat Snatch (135/95)
- Muscle-up
12 Minute Time Cap
Competitor
Burgener Warm-up
Strength - Snatch
- Work up to a heavy double for the day
Amanda
9-7-5
- Squat Snatch (135/95)
- Muscle-up
12 Minute Time Cap
Fitness
*Perform after WOD*
5 Rounds
- 1 minute ring plank
- 15 KB Russian Twists
- 10 V-ups
For Time:
Competitor
*Perform after WOD*
5 Rounds
- 1 minute ring plank
- 15 KB Russian Twists
- 10 V-ups
For Time: