WORKOUT OF THE DAY

Friday 220304 AMRAP 15

Open Workout 22.2 has been announced and it is a 1 to 10 back to 1 pyramid chipper of Deadlifts (102/70kg) and Bar Facing Burpees! There is a 10 minute time cap so feel free to push the pace knowing it’ll be over soon! Click here for more info on 22.2.

On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ each week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

15 minute AMRAP:
Buy in: 1600m run
6 Turkish Get Ups Right Hand (24/18kg)
6 Turkish Get Ups Left Hand (24/18kg)
6 Ring Muscle-ups or Low Rings MU Transitions
post finish time and any scaling

Thursday 220303 Push Jerk 7×3

Week #2 of the 2022 Nobull CrossFit Open is this Saturday at 8am! Thursday at noon CrossFit HQ will release the workout for week #2. Click HERE to watch the announcement for workout 22.2! On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ each week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

Push Jerk
3-3-3-3-3-3-3
post loading and post new 3RM to PR board!

Wednesday 220302 Double Under and Row Intervals

This monostructural couplet comes with a built in 1:1 work rest ratio. You want to find a scaling on the double unders that gets you on the rower with at least 30 seconds to sprint. In the coach led practice round, if you are not on the rower starting to pull with at least 30 seconds remaining, the coach will have you scale the volume of double unders. Athletes proficient in double unders will shoot for 30 reps unbroken each set, while those without DU mastery may be nudged by the coach to 20 reps each round or a set number of single unders. This will certainly get spicy fast, so ensure that you don’t let the rest period pass you by without intentionally taking deep belly breaths and trying to get the heart rate down before the start of the next bout. Your score is total calories rowed across all 6 rounds.

On the 3 minute mark for 6 rounds:
30 double unders
Max calorie row to the 90 second mark
Post total calories rowed across all rounds and any scaling

Tuesday 220301 4 RFT: 200s, KBS, and Pull-ups

Yes, there is a full mile of running embedded in this workout, but it’s the pull-up volume that is the key to hitting the intended stimulus of 14-20 minutes with little rest. Find a scaling that allows the pull-ups to be completed in 4 sets max. If you have Rx pull-ups, but getting 80 in a workout seems daunting, consider lowering the volume to something you can complete in 3-4 quick sets, like 10, 12, or 15 reps. Banded pull-ups are another way to scale to keep the volume, but make each individual rep easier. Run hard on all 8 of the 200s and try to set down the KB no more than 1 time (zero would be ideal!) per round.

4 rounds for time:
200m Run
20 KB Swings (24/18kg)
200m Run
20 Pull-ups
post finish time and any scaling

Monday 220228 Power Cleans and A Chief-like Finisher

Congrats to all the CFM athletes that completed 22.1 this weekend! This Saturday was so much fun and most certainly inspiring to be a part of! You should all be proud of the effort you gave and the encouragement you provided to your fellow participants. If you completed 22.1 and had a judge, first make sure you have registered for the 2022 Open (games.crossfit.com) and second, make sure you submit your score by 5pm Monday Feb 28th. We will run it back (with a different workout, of course) the next 2 Saturdays using the same format, but for now, we’re back to our regularly scheduled CFM programming with some dedicated time to practice the power clean and build in load to a heavy 3 rep sets before going nearly all out for a 6 minute ‘finisher’ with “The Chief” rep scheme.

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

Workout of the Day:
15 minutes to build to a heavy 3 rep Power Clean
-then-
6 minute AMRAP:
3 Power Cleans (60/45kg)
6 Push-ups
9 Air Squats
post heaviest power clean load, completed rounds and reps, and any scaling

Friday 220225 E4M for 5 Rounds

Workout 22.1 has already been released and we have wall walks in workout #1 two years in a row! CFM will run 22.1 this Saturday at 8am! Click HERE for more info on the workout, including full equipment details, categories, and scoring options!

On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

If you haven’t already… sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting this Saturday, February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

Every 4 minutes for 5 rounds:
2/2 Turkish Get Ups
:30 H or L-sit (hanging or parallelettes)
12/8 Cal Bike Sprint
Post slowest bike sprint and all other data in notes

Thursday 220224 AMRAP 18: Run, DL, TTB, DL

The 2022 Nobull CrossFit Open starts at CFM this Saturday at 8am! Thursday at noon CrossFit HQ will release the workout for week #1. Click HERE to watch the announcement for workout 22.1! On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ each week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

18 minute AMRAP:
400m run
3 deadlifts (120/80kg)
15 toes to bar
3 deadlifts (120/80kg)
Post rounds + reps and any scaling

Wednesday 220223 Broken 5k Row

The 2022 Nobull CrossFit Open starts at CFM this Saturday at 8am! Arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ each week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

For time complete:
2000m row
Rest exactly 2 minutes
1500m row
Rest exactly 2 minutes
1000m row
Rest exactly 2 minutes
500m row
Post finish time (including rest)

Tuesday 220222 Front Squats and a finisher!

The 2022 Nobull CrossFit Open starts at CFM this Saturday at 8am! Arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ each week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

Workout of the Day:
Front Squat (for volume ~70-75% 1RM)
8-8-8-8
-then-
For max reps
2 minutes of pushups
2 minutes of back burpees

Monday 220221 3RFT: row, snatch, burpee

The 2022 Nobull CrossFit Open is nearly here! Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

3 rounds for time:
21/18 calorie row
15 power snatch (45/30kg)
12 burpees over the bar
Post finish time and any scaling
Compare to Nov 29 2021