Workout of the Day
AMRAP 5:00
15/12 Cal Bike
15 Push Ups
12 Strict Pull Ups
REST 5:00
AMRAP 5:00
12/9 Cal Bike
12 Push Ups
9 Strict Pull Ups
REST 5:00
AMRAP 5:00
9/7 Cal Bike
9 Push Ups
7 Strict Pull Ups
Notes:
In this series of three AMRAPs, the rep scheme decreases so that your output can remain high throughout. It’s reminiscent of a workout we did at the beginning of the cycle… but now with strict pull ups instead of ring rows.
Pull Up Scale:
a. volume: 9-7-5 reps or 7-5-3
b. band strict: full volume or 9-7-5
c. foot assisted pull up OR ring rows
Push Up Scale:
a. hands elevated on bench or box
b. banded push ups (from top of bar or around the elbows)
ASSISTANCE
3-4 Sets
10 each Side Plank Raises
12-15 Overhead Tricep Extensions
CrossFit Group Class Programming Template (WK8/9)
What an incredible turnout for team CFSBK in the 2023 Open! Thank you to everyone who stepped up and signed up for the challenge!! Week 1 was no joke with those toes to bars. Don’t forget to submit your scores and buckle up for week 2.
Submit your 23.1 score by tonight!!!
Don’t forget to head over to games.crossfit.com and submit your 23.1 score. Double check to make sure all your details are accurate. We will be validating scores in the system all day. Also if you still need to hit 23.1 contact the front desk to see if anyone else is looking for a judge in Open gym.
The Extra Curricular Open Week 1: CrossFit Haiku
Week one’s Extracurricular Open is a wrap and we LOVED your submissions! Lots of these were in high contention for a winning but we had to choose one and landed on Charle’s submission. We feel really captured the reaction to so many for week 1.
twenty three dot one
all seems doable, wait, what?
muscle ups? Haha
-Charles S
Watch prior class end
Skip my way to certain death
Drag my ass back home
-Anthony C
To RX or scale
Don’t get swept up by your peer
Make it for you boo
-Cidney F
Work Work Work Work Work
Work Work Work Work Work Work Work
Hurt Hurt Hurt Hurt Hurt-
Lee S
Temerity to compete
Ego at the door
Just showing up is my win
-Cathy K
Brett and Whit abroad
CrossFitting through foreign lands
But where is Penny
-Tanner B
so much effort but
so few calories i swear
this bike is broken
&
maybe i’ll never
get a bar muscle up. i’m
still a good person
&
i gasp i grimace
gazing at the heavens but
prayer can’t save me now
-Sara G
Like Fran lungs, I burn
Three weeks, just the start, so my
Ripped hands, grip the bar
&
I peed a little
During dubs, but they warned me
Those trials, to win
&
Ripped hands, grip the bar
Judge, WOD, testing my patience
Three weeks, just the start
-Ashley M
I am lightning
Power cleans and crispy dubs
My knees are not well
-Stephanie A
battling the open
you guys are fucking nuts
cheerleader always
-Justine A
CrossFit’s a zoo
Open season is upon us
Roar like a lion you
-Ashley S
Going harder is
Similar to going fast
Same feeling after
-Dan H
The shoulders can nev’r
be too big Coach Eric says
he is always right
-Tong X
Twenty three point one
Heart explodes and sweat pours down
FitAid save me now
-JB
The CrossFit Open
Poetry and sweat abound
Can you lift our souls?
-DO