Registration for the 2024 CrossFit Open starts TODAY!
What: 3 workouts over 3 weeks (one released each week)
When: Friday Night Lights – March 1, 8th, and 15th at CFR7 (THEMES released soon!)
How: Head over to games.crossfit.com to register under CrossFit Route 7!

“Coach Anastasia”
3 Rounds for Time:
60 Double Unders
24 Wall Balls (20/14)
6 Power Cleans (225/155)
18 Alternating Pistols
6 Burpee Bar Muscle-Ups
*Compare to 1/10/23

Optional Cooldown
1-2 Rounds for Quality
:30/:30 Banded Lat Stretch
:30-1:00 Foam Roll Calves
:30/:30 Couch Stretch
1:00 Saddle Pose

Conditioning
EMOM 16
1) Ascending Calorie Ski
2) Ascending Calorie Bike
3) Rest
4) Rest
*AMRAP last round
*Score is total AMRAP Calories in the last round
*FX: (12/9) (14/11) (16/12)
*RX: (14/11) (16/12) (18/14)
*RX+: (16/12) (18/14) (20/15)

Strength
Every 1:30, 4 Rounds
1) 5 50X-Tempo Double Kettlebell Front Rack Squat (FX: Goblet)
2) 100′ Backwards Sled Pull
3) :20-:30/:20-:30 Single Arm Plank (FX: :45 Plank)

Conditioning
AMRAP 8
16 Jump Switch Lunges
8 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
8 50′ Shuttle Runs

Seventh Heaven today at 7:15 AM!
Squad WOD: 9 & 10 AM

Squad WOD
4 Rounds for Time – w/ Partner, Split Reps Any Way
500/400m Row (FX: 400/300m)
20 Toes to Bar (FX: 15) (RX+: 30)
500/400m Row (FX: 400/300m)
3 “DT” Complexes (135/95) (FX: 95/65) (RX+: 155/105)
*12 Deadlift + 9 Hang Power Clean + 6 Push Jerks
*35:00 Cap

Final call for tickets to the Caps game!
Caps v. Canadians – February 6th, 7pm
Tickets: $85, includes food, and unlimited wine, beer, and soft drinks
Sign-Up Here!

Strength
Every 3:00, 4 Rounds
3 30X-Tempo Bench Press + 3 Bench Press (70-75% 1RM Bench Press) +
15 Banded Face Pulls
*Bench: 3 reps with 3s descent, then 3 “regular” speed reps

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2-4)
AMRAP
8 Burpee Box Jump Overs (24/20)
40 Crossover Single Unders (FX: 24)
8 Burpee Box Jump Overs (24/20)
40 Speed Steps (FX: 24)