Strength
Every 2:00, 4 Rounds
1) 5 33X-Tempo Bench Press (65-70%)
2) 15/15 Elbow Supported Banded External Rotation
Conditioning
AMRAP 10
36 Double Unders (FX: 24)
12 Hand Release Push-Ups (FX: Push-Ups)
2 Rope Climbs (FX: 1) (RX+: 2 50/50 Legless)
Strength
Every 2:00, 4 Rounds
1) 5 33X-Tempo Bench Press (65-70%)
2) 15/15 Elbow Supported Banded External Rotation
Conditioning
AMRAP 10
36 Double Unders (FX: 24)
12 Hand Release Push-Ups (FX: Push-Ups)
2 Rope Climbs (FX: 1) (RX+: 2 50/50 Legless)
For Time w/ Partner – Split Reps Any Way
50-40-30-20-10
25′ Shuttle Runs
Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: Double)
Sit-Ups
*30:00 Cap
Today we are doing 23.1 in all classes! The theme is SUPERHERO!
Please reserve your spot on Zen Planner, or venmo the $25 drop-in fee to @crossfitroute7. All are welcome!
Everyone will partner up and the class will be split into two heats — one to work out and one to judge your partner! Your Coach will provide you with a scoresheet, but come prepared to judge and cheer each other on!
Friday Night Lights: If you’re coming in the evening (4:30, 5:30 or 6:30 PM WODs), feel free to bring food or drinks to enjoy after you work out!
HOW TO SUBMIT SCORES: IT IS THE ATHLETE’S RESPONSIBILITY TO SUBMIT SCORES BY MONDAY AT 8PM (we recommend using the 2023 NoBull CrossFit Games app and submitting right after you do the Open workout).
Open Workout 23.1
AMRAP 14
60 Calorie Row
50 Toes-to-Bar (Scaled: Hanging Knee Raises)
40 Wall Balls (20/14) (Scaled: 14/10)
30 Cleans (135/95) (Scaled: 95/65)
20 Ring Muscle-Ups (Scaled: Pull-Ups)
FINAL 2023 OPEN DETAILS
WHAT: The CrossFit Open is HERE. Starting TODAY, CrossFit will release a workout every Thursday at 3pm for the next 3 weeks! CrossFit gyms around the world will all be doing the same CrossFit Open workout to challenge themselves and see how they stack up amongst their gym and the world! REMINDER, you can still officially sign up for the CrossFit Open through Monday, Feb 20th. Teams have already been drafted, but you will be added to a team.
WHEN: We will be doing the Open workouts Friday during all the regular class WODs. We encourage you all to come on Friday night for “Friday Night Lights,” (4:30, 5:30 and 6:30 PM WODs), so we can cheer each other on and have some fun! Reserve a spot in the WOD just like you normally do and be prepared to judge and cheer each other on! You are welcome to bring food and drinks.
We will run a make-up session Sunday at 11 AM. Please coordinate with your Team Coach if you cannot make it either Friday or Sunday.
HOW TO SUBMIT SCORES: Scorecards will have two parts – the top half is for the gym to keep to validate the score; the bottom half is for the athlete to keep and put scores online into the app. IT IS THE ATHLETES RESPONSIBILITY TO SUBMIT SCORES ON TIME (we recommend using the CF Games app and submitting right after you do the Open workout). Scores are due by 8pm on the following Monday. If you decide that you want to redo your score, submit your first score that way if something comes up and you forget, or your score does not improve, you’ll have something submitted.
Strength
Every 1:30, 4 Rounds
1) 4 Weighted Strict Chin-Ups (FX: Banded Strict Chin-Ups) (RX+: 2-4 Strict Ring Muscle-Ups)
2) 50’/50′ Single Kettlebell Bottoms Up Carry (FX: Dumbbell)
Conditioning
5 Rounds of :50 on, :10 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) Rest
4) Rest
*Score is total calories
Want to develop your Bar Muscle-ups for the CrossFit Open?
Join Coach Kevin for Skills Clinic tonight at 5:45 PM!
FINAL 2023 OPEN DETAILS
WHAT: The CrossFit Open is HERE. Starting this THURSDAY, CrossFit will release a workout every Thursday at 3pm for the next 3 weeks! CrossFit gyms around the world will all be doing the same CrossFit Open workout to challenge themselves and see how they stack up amongst their gym and the world! REMINDER, you can still officially sign up for the CrossFit Open through Monday, Feb 20th. Teams have already been drafted, but you will be added to a team.
WHEN: We will be doing the Open workouts Friday during all the regular class WODs. We encourage you all to come on Friday night for “Friday Night Lights,” (4:30, 5:30 and 6:30 PM WODs) so we can cheer each other on and have some fun! Reserve a spot in the WOD just like you normally do and be prepared to judge and cheer each other on! You are welcome to bring food and drinks.
We will run a make-up session Sunday at 11 AM. Please coordinate with your Team Coach if you cannot make it either Friday or Sunday.
HOW TO SUBMIT SCORES: Scorecards will have two parts – the top half is for the gym to keep to validate the score; the bottom half is for the athlete to keep and put scores online into the app. IT IS THE ATHLETES RESPONSIBILITY TO SUBMIT SCORES ON TIME (we recommend using the CF Games app and submitting right after you do the Open workout). Scores are due by 8pm on the following Monday. If you decide that you want to redo your score, submit your first score that way if something comes up and you forget, or your score does not improve, you’ll have something submitted.
Strength
Every 2:00, 8 Sets
1-4) 1 Clean Pull w/ Pause in Extension + 1 High Hang Power Clean w/ Pause in Dip + 1 Power Clean (60-65% of 1RM CJ)
5-8) 1 Clean Pull + 1 High Hang Power Clean + 1 Power Clean (65-70%)
*Hold onto bar between reps
Conditioning
AMRAP 8
8 Alternating Single Arm Russian Kettlebell Swings (24/16) (FX: 16/12)
8 Goblet Lunges (24/16) (FX: 16/12)
8 Box Jumps (24/20)
