CrossFit Open 24.3 TO BE ANNOUNCED ..read more

240315 RX For time: 1,000-m row 400-m run 750-m row 400-m run 500-m row 400-m run 250-m row 400-m run INTERMEDIATE Same as Rx’d BEGINNER For time: 800-m row 200-m run 600-m row 200-m run 400-m row 200-m run 200-m row 200-m run ..read more

240314 RX AMRAP 17: 40 target burpees (6 in) 40 front squats (65/95 lb) 30 target burpees 30 front squats (95/135 lb) 20 target burpees 20 front squats (125/185 lb) 10 target burpees Max-rep front squats (155/225 lb) INTERMEDIATE AMRAP 17: 40 burpees to a target (6 in) 40 front squats (55/75 lb) 30 burpees to a target 30 front squats (65/95 lb) 20 burpees to a target 20 front squats (95/135 lb) 10 burpees to a target Max-rep front squats (125/185 lb) BEGINNER AMRAP 17: 40 burpees 40 front squats (35/45lb) 30 burpees 30 front squats (45/55 lb) 20 burpees 20 front squats (55/75 lb) 10 burpees ..read more

SKILL EMOM 8: :10-:20 handstand hold 240313 RX 3 rounds for time: 16 DB push presses (35/50 lb) 16 DB front rack walking lunges 50 double-unders – Use two DBs. INTERMEDIATE 3 rounds for time: 16 DB push presses (20/35 lb) 16 DB front rack walking lunges 30 double-unders – Use two DBs. BEGINNER 3 rounds for time: 16 DB push presses (10/15 lb) 16 DB front rack walking lunges 50 single-unders – Use two DBs ..read more

240311 RX As many reps as possible in 20 minutes with a partner: 10 sumo deadlift high pulls (55/75 lb) 10 wall-ball shots (14/20 lb) (10/11 ft) – Each partner completes a full round before switching. One partner works at a time. INTERMEDIATE Same as Rx’d BEGINNER As many reps as possible in 20 minutes with a partner: 7 sumo deadlift high pulls (35/45 lb) 7 wall-ball shots (8/10 lb) (9/10 ft) – Each partner completes a full round before switching. One partner works at a time Core Conditioning 4 sets: :10 V-ups :10 hollow rocks :10 hollow hold – Rest :30 ..read more

Deadlift EMOM x 8 Build to Heavy 2 240304 RX For time: 45 deadlifts (155/225 lb) 45 handstand push-ups INTERMEDIATE For time: 45 deadlifts (105/155 lb) 45 pike push-ups BEGINNER: For time: 45 deadlifts (55/75 lb) 45 double-DB push presses (10/15 lb ..read more

Pre-workout EMOM 5: 1-3 bar muscle-ups 240309 RX AMRAP 15:00 with a partner: 4 chest-to-bar pull-ups 4 burpee box jump-overs (20/24 in) 8 chest-to-bar pull-ups 8 burpee box jump-overs (20/24 in) 12 chest-to-bar pull-ups 12 burpee box jump-overs (20/24 in) …add 4 reps until time expires. INTERMEDIATE sub chin-over-bar pull-ups BEGINNER AMRAP 15:00 with a partner: 4 ring rows 4 burpee box step-overs (12/20 in) 8 ring rows 8 burpee box step-overs (12/20 in) 12 ring rows 12 burpee box step-overs (12/20 in) …add 4 reps until time expires ..read more

CrossFit Open 24.2 TO BE ANNOUNCED ..read more

For load: Shoulder press 2-2-2-2-2-2-2-2-2-2 – Perform a new set every 2:00 ..read more

240305 RX Every 4:00 for 5 rounds: 400/500-m row – Rest the remaining time in the interval. – Score is slowest interval. INTERMEDIATE Every 4:00 for 5 rounds: 300/400-m row – Rest the remaining time in the interval. – Score is slowest interval. BEGINNER Every 4:00 for 5 rounds: 200/250-m row – Rest the remaining time in the interval. – Score is slowest interval. Skill For completion: 50 GHD hip extensions 50 GHD sit-ups 200-ft handstand walk ..read more