joewils

Box Squat 5-5-5-5 & AMRAP 12 mins: Power Cleans, Back Squats and Sit-ups

Box Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Power Cleans, Back Squats and Sit-ups

Complete as many rounds as possible in 12 mins of:
5 Power Cleans (135/95)
10 Back Squats (135/95)
15 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Events:

10/28 Saturday class: Frankenchipper 2.0

Saturday at 9:00am is the annual Frankenchipper WOD (Team and Solo version)
Wear a costume!

10/28 Saturday night: Halloween Potluck at the gym!

Wear a costume
Bring a food dish to share with everyone, we will have drinks!
7pm to 11pm

Results

Results cont

Overhead Squat 4-4-4 & AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups

Overhead Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups

Complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95/65)
8 Hand Release Push-Ups

BTWB

Photo by @snoridgecrossfit

Results

Push Press 2-2-2 & FT: Push Press, Hollow Rocks and Ring Rows

Push Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Push Press, Hollow Rocks and Ring Rows

For time:
60 Push Press (75/55)
50 Hollow Rocks
40 Ring Rows
40 Push Press
30 Hollow Rocks
20 Ring Rows

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 18 mins RemReps: Deadlifts, AbMat Sit-ups, Burpees, and Wall Balls & Solo WOD: AMRAP 11 mins: Deadlifts, AbMat Sit-ups, Burpees, and Max Rep Wall Balls

Team WOD: 18 mins RemReps: Deadlifts, AbMat Sit-ups, Burpees, and Wall Balls

With a partner, in 18 mins, for max reps:
100 Deadlifts (225/155)
200 AbMat Sit-ups
100 Burpees
max reps in remaining time Wall Balls (20/14)

BTWB

Solo WOD: AMRAP 11 mins: Deadlifts, AbMat Sit-ups, Burpees, and Max Rep Wall Balls

Complete as many rounds as possible in 11 mins of:
35 Deadlifts (225/155)
90 AbMat Sit-ups
35 Burpees
max rep Wall Balls (20/14)

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 6RM

Record your best Back Squat 6 rep max lift.

Only include the heaviest 6 rep, do not include sets prior to it.

BTWB

CrossFit Games Open 23.2A – Rx’d & CrossFit Games Open 23.2A – Scaled & CrossFit Games Open 23.2B

CrossFit Games Open 23.2A – Rx’d

As many reps as possible in 15 mins of:
5 Burpee Pull-ups
10 Shuttle Runs, 50 ft

*Add 5 Burpee Pull-ups after each round.

BTWB

CrossFit Games Open 23.2A – Scaled

As many reps as possible in 15 mins of:
5 Burpees
10 Shuttle Runs, 50 ft

*Add 5 Burpees after each round.

BTWB

CrossFit Games Open 23.2B

Immediately following 23.2A, 5 mins to establish:
Thruster : 1 rep max

Take the barbell from the floor.

BTWB

Photo by @snoridgecrossfit

WORKOUT DESCRIPTION & SCORECARD

WOD Demo

CrossFit Open 23.2 Workout Description and Strategies

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 32

Logistics:

This Friday is the last Open week (Mar. 6th)
Athletes will take turns working out and judging each other for all Friday Classes
Friday All AM Classes, PM class times will be 4pm and 5pm ONLY
- No Friday 6pm Class for duration of Open
- Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Thursday PM or Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
Saturdays will not be an option so plan ahead!
Make-ups are ONLY allowed for registered athletes in the Open.

I’m registered, what next?

Sign up for a class time in MindBody
Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
Registered athletes will have a classmate judge your movements and count your reps.
Enter your score online or in the CrossFit Games app each week by the deadline
Quarterfinals – Top 10% of your division advances to Quarterfinals!

Events:

This Friday Night Lights (3/3) will be the “Open is Closed Party”! This is a Potluck and we will have some refreshments/beverage options available. Bring a dish to share and a drink (or two) and have some fun!

Results

Results Registered Open Athletes

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24"/20")

Rest 1 Minute

AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24"/20")

* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

BTWB