CrossFit Open 23.1 (14.4 REPEAT)
Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Jump Rope (singles, mix in a few doubles) Then Into… 2 ROUNDS 10 Box Step-Ups (alternating) 10 Hip Circles (each direction) 10 Glute Bridges 8 Air Squats (3-second lower) Then Into… 2 ROUNDS :20 Jump Rope Drills (single-leg hops, then high knees) :30…
CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 3:00 Easy Row (gradually increasing pace) 2 ROUNDS 8 Alternating Spiderman Lunges + Reach 10 Air Squats 8 Scapular Push Ups 5 Broad Jumps (reset between reps) 1-2 ROUNDS WITH AN EMPTY BARBELL 8 Deadlifts 8 Hang Muscle Cleans 8 Strict Press or Push Press 8…
