2.19.18 – 2.24.18

Monday: 2.19.18

Every 3 minutes for 2 rounds of each (18 minutes total)
Station 1:10/7 Cals on rower + 10/7 Cals on air bike
Station 2: 5x Double dumbbell power cleans 50/35# + 20′ walking lunge with dumbbells on shoulders + 5x double dumbbell power cleans + 20′ walking lunge with dumbbells on shoulders
Station 3: 15x Pull ups + 15x wall ball shots 20/14″

Each station must be finished within 2 minutes.

Then, at 18:00

One round for time of all of the above with no rest between movements.


On the dumbbell power cleans, only one head of each dumbbell needs to touch the floor on each rep.

Tuesday: 2.20.18

For time in groups of 3
15x Short* rope climbs 15′
45x Burpee box jump overs 24/20″
15x Clean and jerks 175/115#

12x Short* rope climbs 15′
36x Burpee box jump overs 24/20″
12x Clean and jerks 175/115#

9x Short* rope climbs 15′
27x Burpee box jump overs 24/20″
9x Clean and jerks 175/115#


This will be performed in a follow-the-leader format with group members rotating after each rep.  The group will share the reps listed and complete the movements in the order listed.

*The “short” rope climbs will be a combination of legless and regular rope climbs.  These were performed in the 2016 CrossFit Games with a rope that hung 5′ off of the ground.  Instead of cutting our ropes, RX for today’s workout will require the athlete to climb legless until both hands are above the 10′ line, then it’s their choice how they’d like to finish up to 15′.

Wednesday: 2.21.18

12 Minute amrap of
5x Squat snatches 135/85# (or 70% of 1rm, whichever is lighter)
3x Ring muscle ups, high rings for RX

Thursday: 2.22.18

On the minute for 5 rounds of each (15 minutes total)
Station 1: Pull up/handstand push up/toes to bar skill work
Station 2: 4x 20′ Sled push (low handles, high handles, backward drag, high handles) 90/45# additional weight
Station 3: 40x Double unders, unbroken if possible


We’ll take some time today to go over kipping technique so that you can practice during the workout.

Also, the Open WOD 18.1 is announced tonight!  Come by and watch Dave Castro get this Games season started.

Friday: 2.23.18

CrossFit Open WOD 18.1

Saturday: 2.24.18

TBA dependent on 18.1