Weekly Workouts March 6th – 10th

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CrossFit Open

Weekly Workouts March 6th – 10th

Sorry this is late!  Though it was scheduled, had the wrong date inputted!



Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

– If you don’t have your double unders down yet this will be a skill day to develop them as they WILL be in the OPEN at some point in the next 4 weeks!


10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds


For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories

*Check out the Facebook page for what the inverted burpee is going to look like!


3 rounds for time of:
Thrusters, 7 reps
15 muscle-ups
Power snatches, 10 reps

*Weights are not designated because we have a very wide variance of what is appropriate for each individual at our gym on these moves. Expect the coaches to give you a weight that you may have to do single reps with, rather than touch-and-go.

– If you are doing the Open, you will complete this at 80% effort level. Working through movements that will show up and improving technique!


CrossFit Open Workout 17.3!!!
This will be announced live at 6pm Thursday, regardless of what CrossFit Headquarters throws out there to challenge us we will be ready to crush it at the Yeti Cave!!