In teams of three, complete three rounds each of:
200 Meter Run
(rest station)
25 Thrusters (95/65 lbs)
(rest station)
15 Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

*30 Min Cap*

CROSSFIT OPEN WORKOUT 19.1

15 Min AMRAP

• 19 Wall Balls

• 19 Cal Row

Men. 10 ft target, 9kg ball

Women. 9ft target, 6kg ball

OPEN & PERFORMANCE

Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:
60 Double Unders 
30 Calorie Bike
10 Push Jerks (135/110)


FITNESS

Push Jerk
Build to a Heavy Set of 3

“Squeaky Wheel”
AMRAP 15:
90 Single Unders 
30 Calorie Bike
10 Push Jerks (95/80)

Strength

Alt. EMOM x 12

Odd: 6 Power Cleans
Even: 15 sec L-Sit

*Build to Heavy Set of 6*

AMRAP 20:
5 Pull Ups
10 Power Cleans (115/75)
15 Push Ups

PERFORMANCE
“Bloodshot”
5 Rounds
20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

FITNESS
“Bloodshot”
5 Rounds
20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (14/10)

*30 Min Cap*

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – 12 Dumbbell Push Press (50's/35's)
Minute 2 – 12 Box Jumps (24"/20")
Minute 3 – 75' Farmer’s Carry with Heavy Kettlebells
Minute 4 – 12/10 Cal Bike
Minute 5 - 12 Bench Press/ DB Bench Press
MInute 6 - 100m Run

Skill Work 
10 Minutes of Rope Climb Skill Work

Met-Con
Every 3 Minutes for 15 Minutes
30 Wallballs 30/20lbs
3 Rope Climbs
Max Cal Bike/Row in remaining time
No Rest

Metcon (Time) (30 Min Cap)

Teams of 2

200 Cal. Assault Bike
200 Syncro Air Squats


Midline
3 x 25 Weighted Hip Extensions

After Each Set: 20 Hollow Rocks

Open Workout 17.5


10 Rounds for Time:

9 Thrusters (95/65 lb)
35 Double-Unders (105 Single-Unders)

Time Cap: 40 minutes

Bring your significant other for Valentine's Day for a free workout!

Sweat with your Sweetie

20 Min AMRAP
400m Run
14 Partner Facing Burpees (one holds plank other does
a burpee and jumps over)
14 Synchro Ait Squats
14 Synchro Facing Ab-Mat Sit Ups 

Back Squat
20 Minutes to Establish a 1 Rep Max Back Squat
*Rest as needed between sets.*

15 min Amrap

12 Front Squats (135/95)
12 HSPU
12 Alt. Dumbbell Snathces (Total) (50/35)

Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Deadlifts (165/110)

For Time:

50 Chest to Bar Pull Ups
15 Cal Assault Bike
10 Power Cleans (185/125)
15 Cal Assault Bike
8 Power Cleans (185/25)
15 Cal Assault Bike 
6 Power Cleans (185/125)

CrossFit Open Workout


"The Open" is Feb. 21!!!

Open Workout 12.3


AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Presses (115/75 lb)
9 Toes-to-Bars

10 Min Skill Work:
Double Under Practice

-No Rope Jumping technique
-Penguin Drill
-Single, Single, Double, Single, Single, Double
EMOMx5: 25 Double Unders




4 Rounds (For Time):

30 Double Unders or (90 Singles)
20 Ab-Mat Sit Ups
10 KB Swings (53/35)

"Go Fish" 
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (155/105)
15 Barbell Facing Burpees
9 Push Jerks (155/105)

Fitness (Bootcamp)
"Go Fish"
For Time: 
800 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (95/65)
15 Barbell Facing Burpees
9 Push Jerks (95/65)

Performance (CrossFit)

Snatch EMOM
EMOM x 10
Complete 1 complex on the minute

1 Complex: 
Snatch Grip Deadlift, 1 Power Snatch, 1 OH Squat


AMRAP 5 Minutes x 3
20 Air Squats
15 Wall Balls
10 Power Snatch 135/95lbs
Rest 2:00

Fitness (Bootcamp)

EMOM
EMOM x 10
Complete 1 complex on the minute

1 Complex: 
Deadlift, Strict OH Press, 1 Back Squat


AMRAP 5 Minutes x 3
20 Air Squats
15 Wall Balls
10 Back Squats 135/95lbs
Rest 2:00

(Performance and Fitness)
Every 90 seconds, for 30 minutes (4 sets):
Station 1 – 15/10 Cal Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250m Row
Station 4 – 25/20 Hand Release Push Ups
Station 5 – 20 Goblet Squat (50/35)

Goal should be to finish this entire workout without falling short in any interval roughly around a minute.
There should be 30 seconds to rotate and rest.
If the prescribed repetitions or distances are unattainable,
please adjust the reps such that you are able to complete the first round relatively comfortably,
and by the final round you will be challenged both mentally and physically.

Pyramid Double Helen: 2010 CrossFit Games

For Time

• 1,200 meter Run

• 63 Kettlebell Swings (1.5/1 pood)

• 36 Pull-Ups

• 800 meters Run

• 42 Kettlebell Swings (1.5/1 pood)

• 24 Pull-Ups

• 400 meters Run

• 21 Kettlebell Swings (1.5/1 pood)

• 12 Pull-Ups

• Time Cap: 22 minutes

Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Squat Cleans

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135 (AMRAP in time remaining)