Workout of the Day
STRENGTH
4-6 Progressive sets of:
1 Strict Press + 2 Push Press + 3 Push Jerk
Notes:
Use the work sets to find a challenging weight for the complex. Make sure there is a clear distinction between each of the three movements, even as the load increases. You will be limited in load by the strict press, so work on efficient barbell cycling and perfect form for the push press and push jerk variations.
METCON
AMRAP 18:00
15 Box Jumps, 24/20″
12 DB Push press, 50/35/20lbs
9 Toes-to-bar
Notes:
This is a play on Open WOD 12.3… new and improved, with dumbbells!!
Scaling options:
TTB: Hanging leg or knee raises, 12 Sit-Ups
CrossFit Group Class Programming Template (WK7/9)
Back in 2013 CFSBK hosted one of the CrossFit Open announcements and saw Annie Thorisdottir and Lynsey Valenzuela go head to head right here in 597!
83 CFSBKers are #INTHEOPEN
Holy Smokes! The 2023 CrossFit Open starts THIS WEEK with the first workout being announced on Thursday evening. If you have any questions about how it will all work, check Sunday’s blog post which details how you can participate as well as some fun stuff we have planned. If you havent signed up yet, this is your call to get off the fence and register at games.crossfit.com and join our team!!! Lets try to get to 100 CFSBKers #INTHEOPEN by the end of the week!
The Open is a great time to celebrate our community, the worldwide CrossFit community and to dig a little deeper with these workouts.
1 Stephanie Arabagian
2 Sammuel Auld
3 Casey Bader
4 Vinicius Baggio Fuentes
5 Tanner Beal
6 Tristan Bel
7 Paul Bennett
8 Laura Berk
9 jacinto Bonilla
10 Dan Calanca
11 Shawn Campbell
12 Anthony Casola
13 Ahmaed Cephus
14 Karl-Henry Cesar
15 Tim Chen
16 Ashima Chitre
17 Kevin Clark
18 Sheryl Cohen
19 Dan Conroy
20 Harry Copeland
21 Caleb Crain
22 Zel Crampton
23 Katherine Day
24 Ryan Dutch
25 Cidney Falk
26 Fred Feldman
27 Elizabeth Fine
28 Eric Flaxman
29 Omar Francis
30 Cole Francum
31 Joshua Gallagher
32 Micheline Gaulin
33 Sara Greenberg
34 Richard Greenspan
35 Katie Harper
36 Maria Heinegg
37 Andrew Hill
38 Linda Hutsal
39 Steve Hutsal
40 Mike Iaia
41 Darren Jer
42 Dan Kang
43 Walter Kaplan
44 Dylan Ketchum
45 Olena Knyzhnyk
46 Cathy Kolcun
47 Christina LaBrie
48 Mario Lang
49 Miriam Levin
50 Ashley Macha
51 John McGovern
52 Matt Merenich
53 Aafiya Mohammed
54 Gerry Mullany
55 David Osorio
56 Kaushal Parikh
57 Erick Pinto
58 Nicolas Preuss
59 Hung Quach
60 Alexander Rado
61 Suzanne Rollins
62 Tasha Russo
63 Lee Savage
64 Ashley Sawyer
65 David Scotchford
66 Elad Shapira
67 Laura Siegle
68 Joseph Sinchak
69 Charles Smith
70 Arin Soyen
71 Todd Steiner
72 Yu Tian
73 Lauren Turner
74 Gianna Valentini
75 Sophia Van Doren
76 Keith Walter
77 Renaldo Webb
78 Grant Wheeler
79 Avery Wittkamp
80 Jonathan Wright
81 Tong Xiang
82 Benjamin Zgodny
83 Joel Zimmer