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WORKOUT OF THE DAY

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Tuesday 230321 3 RFT: Clean, Jerk, DU

Rain or shine… or flood, we adapt!

3 rounds for time:
21 Power Cleans (50/35kg)
15 Push Jerks (50/35kg)
90 Double Unders
Post finish time and any scaling

Monday 230320 AMRAP 20

Today we have a monostructural + gymnastics triplet and we welcome back the burpee pull-up to The Hut for the first  time since The Open! Choose scaling that allows the TTBs to be completed in 4 sets or fewer and attempt to go for a controlled and unbroken 10 burpee pull-ups. We’ll use the same standard as The Open for these. Row hard without blowing up in the first round or 2. This is a crowd pleaser to start the week, so get in to The Hut and get after it!

A big congrats to Jonathan for qualifying and completing all 5 CF Quarterfinal tests this past weekend! We are proud of you!

Yoga at The Hut and on ZOOM at 6pm!

AMRAP 20:
30 Calorie Row
20 Toes to Bar
10 Burpee Pull-ups
Post total completed rounds + reps and any scaling

Thursday 230316 EMOM 20

When it rains we ROW!

EMOM 20:
1) 10 DB Goblet Squats (AHAP)
2) 5 Box Jumps (30/24”)
3) max rep Alt DB Snatch (50/35#)
4) rest
Post total DB Snatches and any scaling

Thursday 230309 AMRAP 10

Judge Becca upholds the movement standards while Matthew wall walks

AMRAP 10:
2-4-6-8-10… Power Clean (60/45kg)
2-4-6-8-10… Burpees over the Bar
post total reps completed and any scaling

Wednesday 230308 FGB Style

The 9am showed some hustle on that finisher!

Fight Gone Bad Style:
3 rounds for reps:
1 minute max Double Unders
1 minute max Toes to Bar
1 minute max ACFT Push-ups
1 minute max Jumping Lunges
-rest 1 minute-
post total reps completed and any scaling

Monday 230306 5 RFT

The 2023 NoBull CrossFit Games Open is in the books! Thanks to each and every one of you CFM athletes who took on the workouts over the last 3 Saturdays. You effort was as inspiring as your commitment to one another. We got to cheer each other on as power clean PRs were set, as double unders got strung together for the first time, and as athletes gave their all to 4 very different tests. Again, congrats! If you were inspired to work on some weaknesses or have goals for next year, talk to a coach, consider doing some 1-on-1 training, or get some advice on what to practice when you get to The Hut a few minutes early or stay a few minutes after class.

The 2023 CrossFit Open is a wrap!

Yoga at The Hut and on ZOOM tonight at 6pm!

5 rounds for time:
21 Calorie Row
15 Box Jump Overs (24/20”)
9 Double DB Hang Snatch (40/30#)
Post finish time and any scaling

Thursday 230302 For Max Meters

The 9am crew during a classic triplet

For max meters:
Row 4 minutes
-rest 2 minutes-
Row 3 minutes
-rest 2 minutes-
Row 2 minutes
-rest 2 minutes-
Row 3 minutes
-rest 2 minutes-
Row 4 minutes
Post total meters rowed

Wednesday 230301 AMRAP 20

RA works on keeping a vertical torso during the dip before DRIVING that bar overhead

AMRAP 20:
90 Double Unders
9/9 SA DB Box Step Ups (50/35#)
100m SA DB Farmer Carry (50/35#)
9/9 SA DB Hang Clean and Jerks (50/35#)
Post total completed rounds + reps and any scaling

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