***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** SIGN UP HERE! ASSESS UB PUSH OR Every 2 minutes x 5 3 Strict Press Building “TWOSDAY” 2 Rounds 22 Ring Pushups 22 GHD Situps 200m Run 22 Push Press (95/65) 22 Knees to Elbow 200m Run EXTRA CREDIT Mobility Breathe & Mobilize 2:00 Jog/Row 3:00 Lat...Read More
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** SIGN UP HERE! “STICKY FINGERS” 20 min AMRAP 1-2-3-4-5…etc. • Pullup • Burpee On the Minute, starting at 0:00, 8 Air Squats CORE ACCESSORY 8 minutes 5 Jefferson Curls 5050 20 sec Glute Bridge Hold 30 sec Plank March EXTRA CREDIT U/L Endurance 20 Deadlifts @ MAP...Read More
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** SIGN UP HERE! FLOOR PRESS 15 minutes 5 x 5 Building “FRIENDLY FRAN” 3 Rounds For Time 21 Thrusters (115/85) 21 Pullups EXTRA CREDIT Prehab/Mobility 4 Rounds 10 Clamshells ea/s 10 Single-leg Hip Rotations ea/s 10 Banded Side Steps ea/sRead More
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** SIGN UP HERE! “BLACK BOX” 6 Rounds For Time – 25 min CAP 10 Deadlifts (95/65) 200m Run 10 Bodybuilders 200m Run ACCESSORY 4 Sets For Quality 15 Stomach Vacuums 12 Supine Knee Raises 30 sec Bent Hollow Rocks Rest 1:30 EXTRA CREDIT Mobility 2:00 Jog/Row 2:00...Read More
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** SIGN UP HERE! FRONT SQUAT 15 minutes Build to a Heavy 5 Reps “ELEVATION CHANGE” 10 min AMRAP 1-2-3-4-5…etc • Overhead Squats (45/35) • Abmat Situps x 2 EXTRA CREDIT Durability 4 Sets For Quality 30 sec Side Plank L 10 Lateral Medball Slams L 30 sec...Read More
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!*** SIGN UP HERE! “BOTTOM OF THE BAG” For Total Rounds + Reps 6 minutes 3 BMU 6 Hang Power Clean (115/85) 30 Doubleunders Rest 2:00 x 3 EXTRA CREDIT Mobility 2:00 Jog/Bike 2:00 Glute Smash & Floss ea/s 2:00 Pigeon ea/s 2:00 Scorpion ea/s x 2Read More
