It’s time for the 2022 NoBull Crossfit Open! 22.1 will be released today at 3 PM (Games.Crossfit.Com)!

WHEN CAN I COMPLETE 22.1/2/3?: 

• Friday: AT CFR7 during ANY class (reserve in Zen Planner)(drop-ins, please email [email protected])
• Saturday: If you cannot complete the WOD on Friday, you can complete it at Ballston CrossFit on Saturday, but you MUST send an email to [email protected] to reserve your spot. 
• Sunday: 10:30 AM Open Make-up WOD (reserve in Zen Planner)

SUBMITTING SCORES: You will each fill out score sheets at CFR7 but you MUST SUBMIT YOUR SCORES by 8 PM the following Monday at games.crossfit.com.

See you Friday for Open Magic!

Strength

5 Rounds
Turkish Get Up + 25ft Overhead Carry Each Arm
10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
100m Jog

Conditioning

For Time:
60 Wall Balls (20/14)
60 Toes to Bar (Fx: 40)
60 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

E2MOM 8
3 Overhead Squats (↑)
Rest 2:00
E2MOM 8
3 Power Snatches (↑)

Conditioning

AMRAP 7
20 Alternating Pistol Squats (Fx: Reverse Goblet Lunges 50/35))
20ft – 40ft – 60ft – 80ft….
Handstand Walk (Fx: 2 – 4 – 6 – 8… Wall Walks)

Strength

Rx:
E2MOM 12
1 Power Clean + 1 Front Squat + 1 Split Jerk (↑)

Fx:
E2MOM 12
1 Power Clean + 1 Front Squat + 1 Push Jerk (↑)

Conditioning

4 Rounds
4 Squat Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
4 Front Squats (155/105) (Fx: 135/95) (Rx+: 185/125)
16 Burpees Over the Bar

Time Cap 14:00

Virtual Nutrition Seminar 7:30 PM tonight!

Join Nutrition Coach Ann Brubaker at 7:30 PM for a virtual seminar on carbohydrates! Learn about different carb sources, their function in your body, and the role they play in your diet. Click here to join!

	Weekly Overview	Events/Classes
Monday	Ring Muscle Ups
Tuesday	Power Clean/Jerk Complex	Free CrossFit Class at 6 PM!
Wednesday	OHS/Power Snatch	Ab Attack at 6:45 PM
Thursday	Turkish Get Ups
Friday	Open Workout 22.1	Friday Night Lights!
Saturday	Long Conditioning	Free CrossFit Class at 9 AM!
Sunday	Back Rack Lunges

Strength

3 Rounds
Rx+:
5 Strict Ring Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 3 Ring Muscle Ups

Rx:
3 Strict Ring Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 1 Ring Muscle Up

Fx:
5 Box Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 5 False Grip Ring Rows

Conditioning

AMRAP 12
8 Chest to Bar Pull Ups (Fx: 8 Pull Ups) (Rx+: 12)
8 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 12)
400m Run

Conditioning

E2MOM 40
1: 22/17 Calorie Bike (Fx: 17/12) (Rx+: 25/20)
AMRAP Burpees
2: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Burpees
3: 80 Double Unders (Fx: 60) (Rx+: 100)
AMRAP Burpees
4: 20 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Burpees
5: Rest