Announcements
+ March Events & Activities +
6th: Friday Night Lights (Crossfit Open) @ 6:00 PM
8th: Daylight Saving Spring Forward
13th: Friday Night Lights (Crossfit Open) @ 6:00 PM
15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM
29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @ 10:00 AM – 11:30 AM
CrossFit One World – CrossFit
Warm Up (Checkmark)
3 Rds
250/200m Row
10 KB Taters
10 BB Press
10 Sprawls
Stretch (Checkmark)
Quad roll :30sec
90 to 90 rotation :30sec
Reverse T hip opener :30sec
Banded pigeon :30sec
Banded overhead fixer :30sec
Air front rack :30sec
Banded deadlift :30sec
Overhead activation :30sec
Crossfit Open 26.3 Prep (Checkmark)
3 rds
3 Lateral Burpees
3 Power Cleans
3 Lateral Burpees
3 Thrusters
Rest as needed between rounds, Start light on the barbell and work your way up, to the required weight. Do a couple heavy reps, so weight don’t catch you by surprise. Good Luck 💪🏽
CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time)
For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time Cap: 16 minutes
F: 65, 75, 85lb (29, 34, 38kg)
M: 95, 115, 135lb (43, 52, 61kg)
*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here