Week # 5 of 6 Monday 3/20/2023 Strength EMOM for 20 Squat Snatch, building Conditioning 3 Rounds For Time 15 Overhead Squats (75/55, Rx+ 95/65) 15 Hang Power Snatches 15 Pull Ups (Rx+ Chest to Bar) Tuesday 3/21/2023 Strength A1. Deadlift, 10-10-5-5, building A2. Strict
Week # 4 of 6 Monday 3/13/2023 Strength EMOM for 20 Squat Snatch, building Conditioning Every 2 minutes for 5 Rounds 8 Pull Ups (Rx+ 4 Bar Muscle Ups) 10/8 Calorie Row Wall Balls w/ Remaining Time Rest 1 minute b/w rounds Tuesday 3/4/2023 Strength
Week # 3 of 6 Monday 3/6/2023 Strength EMOM for 20 Squat Clean, building Conditioning 4 Rounds For Time 15 Overhead Squats (45/35, Rx+ 75/55) 15 Pull Ups 60 Double Unders Tuesday 3/7/2023 Strength A1. Deadlift, 8-8-6-6-4-4 A2. Strict Handstand Push Ups, 4 sets of
Week # 2 of 6 Monday 2/27/2023 Strength EMOM for 20 Squat Clean, building Conditioning 12 minute AMRAP 3 Hang Squat Clean (95/65, Rx+ 115/75) 3 Toes to Bar 6 Hang Squat Cleans 6 Toes to Bar 9… Tuesday 2/28/2023 Strength A1. Deadlift, 10-10-5-5 A2.
Week # 1 of 6 Monday 2/20/2023 Strength EMOM for 20 Squat Clean, building Conditioning 9 minute AMRAP 1 Strict Pull Up 3 Toes to Bar (Rx+ 1 Bar Muscle Up) 9 Wall Balls (20/14) Tuesday 2/21/2023 Strength A1. Deadlift, 10-10-5-5 A2. Strict Handstand Push
The 2023 NOBULL CrossFit Games season will kick off on Feb. 16 with the live announcement of Open Test #23point1. Four of the world’s top athletes — Laura Horvath, Gabriela Migała, Lazar Đukić, and Björgvin Karl Guðmundsson — will compete head-to-head in an epic matchup, along
Interim Week # 1 of 1 Monday 2/13/2023 Strength Back Squat Find a 10 Rep Max Conditioning For Time 45 Pull Ups (Rx+ Chest to Bar) 45 Wall Balls (20/14) 45/36 Calorie Row Tuesday 2/14/2023 Strength A1. Kettlebell/Dumbbell Snatch, 4 sets of 4-6/side, building A2.
Week # 6 of 6 Monday 2/6/2023 Strength N/A Conditioning 30 minute EMOM M1 3 Back Squats (AHAP or increasing) M2 5-7 Strict Pull Ups M3 8-12 Calorie Row Tuesday 2/7/2023 Strength 20 minutes Power Clean and Jerk Triples (5-10 second rest b/w reps) Conditioning
The 2023 CrossFit Open will run from February 16, 2023 through March 6, 2023 Coach Ben Koertz will be in charge of running Open WOD’s 23.1, 23.2, and 23.3 on Saturday, February 18, 25, and March 4 (onlyat 50 West 28th Street). You can register for
Week # 5 of 6 Monday 1/30/2023 Strength Front Squat 10-8-6-4-2-2, building Conditioning EMOM for 15 M1 5 Back Squats (AHAP) M2 10-15 V-Ups M3 8-12 Calorie Row Tuesday 1/31/2023 Strength 20 minutes Power Clean and Jerk Triples (5-10 second rest b/w reps) Conditioning For
