Friday 03/03/2023

CrossFit Open WOD 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Monday 12/26/2022

WOD
Teams of 2:
35 min AMRAP
100 Double Unders
90 Sit Ups
80 Single Arm DB Push Press 50#/35#
70 Goblet Squats 55#/35#
60 Burpees
50 Jumping Lunges
40 Toes to Bar
30 Kettlebell Swings 55#/35#
20 Ground to Overhead with Plate 45#/25#
10 HSPU/push ups

* One partner must be holding their Christmas gift the whole time without touching the ground. Your Christmas gift is a Medball 20#/14#
** 5 burpee penalty for each partner if the ball touches the ground.

Tuesday 02/04/2020

Strength
Strict Gymnastics
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups

WOD
"Bubbles"
AMRAP 12:
10 Burpees
25 Double Unders

Friday 10/25/2019

WOD
"Open 20.3"
Workout 18.4
For time:
21 deadlifts, 21 handstand push-ups
15 deadlifts, 15 handstand push-ups
9 deadlifts, 9 handstand push-ups
21 deadlifts,50-ft. handstand walk
15 deadlifts, 50-ft. handstand walk
9 deadlifts, 50-ft. handstand walk

Time cap: 9 min.
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.