Warm Up - 1 Min Row/Bike - Front Skip - Back Skip - Side Lunge - 10 Push ups - 10 Sit ups - 10 Squats - 10 Pull ups - 100m run - Crabwalk/Inchworm -

WOD (Compare to 10/2/18)

500m Row L2- 400m Row L1-300m Row

40 Squats Butt to Med Ball L2-35 Reps L1-30 Reps

30 HOD Pushups L2-25 Reps L1-20 Reps

20 Abmat Sit ups

10 Pull ups L2-Banded L1- Ring Rows

For Time

-Rest 2 Min-

1 Mile Run L2-1200m Run L1-800m Run

50 Burpees L2-40 Reps L1-30 Reps

For Time

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 5 - 5

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 12/23/22)

WOD – 10 Min AMRAP

4 Power Cleans L3-155/105# L2-135/95# L1-95/65#

5 Burpees

6 T2B L2-K290 L1-Lying T2B

Rounds + Reps

Partner WOD - Share the work / only 1 works at a time - (Compare to 12/10/22)

40 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

40 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

30 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

30 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

20 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

20 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

For Time

CrossFit Open 23.3

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 12/12/22)

WOD – 11 Min AMRAP

12 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

8 Deadlifts L3-115/85# L2-95/65# L1-65/45#

4 Thrusters L3-115/85# L2-95/65# L1-65/45#

Rounds + Reps

Warm Up - 200m Run - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 12/8/22)

WOD - 10 Min EMOM

5 Clean & Jerks L3-155/105# L2-125/75# L1-85/55#

5 OTB Burpees

Rounds + Reps

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 (Compare to 12/15/22)

WOD – 12 Min AMRAP

8 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

6 Power Snatches L3-95/65# L2-65/45# L1-55/35#

4 Toes to Bar L2-Knees AHAP L1-Lying T2B

Rounds + Reps

Warm up – 30 singles – 5 Down/Up/Child – 10 Pushups – 10 Hollow Rocks – 30 sec Forearm Stretch – 30 sec Running Singles – 10 Side Lunges – 10 Squats – 10 Pull ups – 30 sec High Jump Singles – PVC – Trunk Twist – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – Clean Prog. – Clean Complex – Empty Bar – Clean Prog. – Clean Complex –

Strength WOD – Clean Progression – 1 to knee – 1 to hip – 1 Power Pull – 1 Squat Clean – 5 Rounds (12/6/22)

Strength WOD - Clean Complex – 1 High Hang Squat Clean – 1 Low Hang Squat Clean – 1 Squat Clean – 5 Rounds (12/29/22)

WOD – Mobility Work

2 Min Double banded chest to floor

2 Min Lying wall squat

30 sec Standing Open Hip Knee Lift 2 Rounds on each side

Warm Up

3 Laps - Bear Crawl - Inchworm - 5 Squats - 5 Push ups - 5 Lying T2B - 5 Strict Pull ups - 10 Side Lunge steps - PVC Pass Thrus - SOTTS press

Movement Prep - 5 reps of each movement for 3 Rounds

WOD - Teams of 2 (Compare to 12/28/17)

Partner WOD - 25 Min AMRAP

100 Double unders L2 - 60 DUs L1 - 200 Singles

80 Kettlebell Swings 55/35# L2 - 45/25# L1 - 35/15#

60 Box Jumps 24/20” L2 - 20/16” L1 - 16/12”

40 Abmat Sit ups L2 – same L1 - same

20 Push ups L2 – same L1 - same

For Total Reps

CrossFit Open 23.2

Warm Up – 100m Run – 5 Front Squats - 5 Down/Up Dogs - 30 sec Table hold – 100m Run - 5 Good Mornings / 4 Front Squats - Arm Circles - 100m Run - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats – 5 Good Mornings / 3 Front Squats – 100m Run - 10 Side Lunges - 10 Goose Steps – 30 sec Lunge Stretch – 15 X Band Side Step (each) Bar Warm Up - Front Squat - 5-3

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 12/9/22)

WOD – 7 Min AMRAP

7 Air Squats

7 HOD Pushups

7 Abmat Sit ups

Rounds + Reps

Stength - 1 Slow Snatch Pull + 1 Hang Squat Snatch - 7 Rounds

WOD - 2:30 Minutes to Complete

12 Thrusters L3-135/95# L2-95/65# L1-65/45

10 Over the Bar Burpees

-Rest with remaining time-

4 Rounds

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 7-7

Strength WOD - Shoulder Press - 7-7-7-7-7-7-7 (Compare to 12/5/22)

WOD

5 Min AMRAP

8 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

8 C2B Pull ups L2-Jumping C2B Pull ups L1-Ring Rows

Rounds + Reps

-Rest 1 Min-

5 Min AMRAP

8 Alt DB Snatches L3-50/35# L2-40/25# L1-30/15#

8 Weighted Lunge Steps L3-50/35# L2-40/25# L1-30/15#

Total Rounds + Reps

Monday 2/20/23

Warm Up - 2 Laps - 30 Single unders - Walking Lunge - Side Lunge - 30 High Jump Singles - Bear Crawl / Inchworm - 30 sec Down Dog / 30 sec Up Dog - 10 Push ups - 5 Strict Pull ups - 5 Strict T2B - 10 Squats - 30 sec Double unders - 2 Min (each) Lat Smash - 2 Min (each) Banded Wrist Single arm stretch - Movement Prep - Squat cleans - 3-3-3

WOD

4 Min AMRAP

30 Double unders L2-15 DUs L1-30 High Jump Singles

15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps

-Rest 2 Min-

4 Min AMRAP

5 Ring Dips L2-Box Dips L1-H.O.D. Pushups

5 Squat Cleans L3-135/95# L2-95/65# L1-65/45#

Rounds + Reps

-Rest 2 Min-

4 Min AMRAP

5 Burpee Pull ups L2-Burpee Jumping Pull ups L1-Burpee Ring Rows

10 GHD Sit ups L2-Med Ball Sit ups L1-Straight Leg Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

4 Min AMRAP

10/8 Calorie Bike

15 Air Squats

Rounds + Reps

Total Rounds + Reps

Partner WOD - Share the work / Only one works at a time -

40-30-20-10

Deadlifts L3-225/155# L2-185/125# L1-135/95#

Calorie Bike

Before each round complete:

100ft Bear Crawl

100ft Farmers Carry L3-55/35# L2-45/25# L1-35/15#

For Time

Warm Up - 3 Laps - Bear Crawl - Walking Lunge - Goose Step - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 Push Presses - 10 Push ups - 10 Sit ups - 10 Squats - 5 Burpees - 5 Down/Up Dogs - Elbow - Bar Warm Up - 2 Clean & Jerks - 3 Pull ups - 3 Wall Ball Shots- 2 Over the Bar Burpees - 3 Rounds -

WOD - 25 Min EMOM

5 Min to Complete

5 Clean & Jerks L3-155/105# L2-115/85# L1-75/55#

15 Pull ups L2-Banded L1-Seated Ring Rows

15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

12 Over the Bar Burpees

-Rest with the time remaining-

5 Rounds

**AMRAP if you can’t keep up**

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds – 3 Snatch Balance - 2 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD - Snatch - 3-3-3-3-3-3-3 (Compare to 12/20/22)

WOD – 10 Min AMRAP

25 Double Unders L2-Mix L1-High Jump Singles

4 Turkish Get ups L3-45/35# L2-35/25# L1-25/15#

Rounds + Reps

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 12/6/22)

WOD – 12 Min EMOM

5 Back Squat @ 55% of 7RM

5 Burpees

**AMRAP if you can’t keep up**

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 7 - 7

Strength WOD - Push Press - 7-7-7-7-7 (Compare to 11/28/22)

WOD – 10 Min AMRAP

5 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

10 Squats

15 Double Unders L2-Mix L1-High Jump Singles

Rounds + Reps