Daily Workouts

3 Rounds for time:

10 DB Box Step-overs

15 Wall Balls

100 ft. Farmer's Carry

500m Row

Deadlift

12 x 2 on a 1:15 timer

21-15-9 reps for time:

Deadlifts (bodyweight)

Calorie Echo Bike

5 Rounds for time:

8 DB Snatches

25 ft. DB Walking Lunge

8 DB Hang Clean & Jerks

25 ft. DB Walking Lunge

8 DB Squats

60 Double-unders

Teams of 4:

25:00 EMOM

A. 15 Russian KB Swings

B. 15 Weighted Sit-ups

C. 20 Box Step-ups

D. Max Calorie Row

E. :15 Hollow Rock/Hold

CrossFit Open Workout 23.2A

15:00 AMRAP

5-10-15-20... Burpee Pull-Ups

10 Shuttle Runs

Immediately Into 23.2B

In 5:00:

Establish a 1 Rep Max Thruster

10:00 Easy Bike/Row/Ski

2 Sets:

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10 Deadbugs

10:00 Easy Bike/Row/Ski

10:00 Stretch/Mobilize/Recovery

3 Rounds for time:

400m Run OR 500m Row

80 Double-unders

100 ft. Walking Lunge

Front Squat 5 x 3

:03 Pause in the bottom position on the 1st rep of each set

30-20-10 reps for time:

DB Snatches (50/35)

DB Squats

Calorie Echo Bike

10:00 EMOM

3-Position Power Snatch

10:00 AMRAP

3 Power Snatches (135/95)

6 Pull-ups (C2B)

9 Deadlifts (135/95)

12 Box Jump-overs

5 Sets:

10 DB Z-Press

:30 Rest

Max Strict Pull-ups*

*Complete a minimum of 5 strict pull-ups each set.

Partner Workout:

5 Rounds for reps:

1:00 Burpees to 6" target

1:00 Calorie Echo Bike

-One partner starts on the burpees, the other starts on the bike. Switch places every minute for a total of 10 minutes. Score is total burpees + calories completed.

CrossFit Open Workout 23.1

14:00 AMRAP

60 Calorie Row

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95lb)

20 Muscle Ups

10:00 Easy Bike/Row/Ski

2 Sets:

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10 Deadbugs

10:00 Easy Bike/Row/Ski

10:00 Stretch/Mobilize/Recovery

3 Rounds for time:

20 Wall Balls

30 Calorie Row

60 Double-unders

3 Rounds for time:

20/16 Calorie Echo Bike

20 DB Snatches

400m Run

1. Build to a heavy set of

1 Deadlift +

1 Hang Clean +

1 Front Squat +

1 Jerk

2. 5 Rounds for time:

5 Bar Muscle-ups

6 Clean & Jerks (135/95)

10:00 Handstand Practice

Partner Workout

20:00 AMRAP

50 Calorie Echo Bike

100 KB Swings (70/53)

20 Wall Walks

One works, one rests.

12:00 AMRAP

12 Thrusters (95/65)

12 Pull-ups (C2B)

12 Bar-facing Burpees

5 Sets:

500m Row

5 rep Bench Press (build)

20 Sit-ups

-Rest as needed between efforts

-Be consistent on rowing pace

1. Front Squat

5 x 3 (build)

2. 3 Rounds for time:

15/12 Calorie Echo Bike

400m Run

100 ft. Lunge

4 Rounds for time:

10 Deadlifts (225/155)

15 Handstand Push-ups

20 DB Snatches (50/35)

60 Double-unders

8:00 EMOM

2-5 Wall Walks

CrossFit Open Workout 14.4

14:00 AMRAP

60 Calorie Row

50 Toes to Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Muscle-ups

10:00 Handstand Practice

Partner Workout:

16:00 AMRAP

12 Toes to Bar

12 KB Swings

12 Calorie Row

-Alternate movements with your partner

"Omar"

For Time:

10 Thrusters (95/65lb)

15 Bar-Facing Burpees

20 Thrusters

25 Bar-Facing Burpees

30 Thrusters

35 Bar-Facing Burpees

12:00 AMRAP

10 Calorie Echo Bike

10 Walking Lunges

10 Sit-ups