5 Rounds:
AMRAP 5:
400m Run
30/20 Cal Row
Max 25' Walking Lunges
Rest 2 Minutes Between Rounds
1 Rep = 25'
*COME WATCH OUR ATHLETES AT 430P AND 530P AND THEN……
BRING YOUR OWN BEER 630P (PIZZA PROVIDED)
CrossFit Open 22.3
For Time:
21 - 15 - 9
Deadlifts (135/95)
Box Jump Overs (24/20)
Directly Into...
9 - 15 - 21
American Kettlebell Swings (53/35)
KB Goblet Box Step Ups (24/20)
Overhead Squats
5 Sets of 5 Reps
AMRAP 2-2-2-3:
2 Rope Climbs
200 Meter Run
Max Overhead Squats (75/55)
1 minute rest betweens AMRAPs
For Time [35 Minute Cap]:
50 Shoulder to Overhead (115/85)
3,000 Meter Row
100 Burpees
Partition However You'd Like
Build to Heavy Complex
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
4 Rounds For Time:
10 Power Cleans (115/85)
20 Pull-ups
50 Double Unders
Teams of 2
4 Rounds:
1,000m Row
200m Synchro Run
50 Wallballs (20/15)
200m Synchro Run
Partition the row and wallballs.
OPEN 22.2
TBD
5 Rounds:
1 Minute Max Slamballs (20/10)
1 Minute Max Sumo Deadlift High Pull (75/55)
1 Minute Max Shuttle Runs (30 ft)
1 Minute of Rest
Build to Heavy Set of 5
Front Squats
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: (95/65)
10 Rounds For Time:
200m Run
30 Double Unders
10 Burpees
Build to A Heavy Set of 5
Power Clean
(Touch and Go)
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (95/65)
20 Pull-Ups
Teams of 2
4 Rounds For Time
50 Calorie Assault Bike
40 American Russian Kettlebell Swings (53/35)
30 Box Jump Overs (24/20)
20 Dumbbell Alternating Snatches (50/35)
1:00 Synchro Plank
GYM Closed for Fitness Event
Details below:
https://tickets.deka.fit/event/deka-strong-road-show---hosted-by-hardkour-performance---huntington-beach-ca---february-26th---2022
OPEN 22.1
TBD
5 Rounds:
1 Minute Max Calorie Row
1 Minute Max AbMat Sit Ups
1 Minute Max Box Jumps (24/20)
1 Minute of Rest
Deadlifts:
1 x 5
1 x 4
1 x 3
1 x 2
1 x 1
Every 2:00 x 10 Rounds:
5 Deadlifts (185/135)
200m Run
For Time:
500m, 750m, 1,000m, 1,500m Row
*After every Row, 25 Push-Ups*
Thrusters
7-5-3
"Fran"
21-15-9:
Thrusters (95/65)
Pull-ups
Teams of 2
AMRAP 20
60 Calorie Assault Bike
80 AbMat Sit Ups
100 High Plank Shoulder Taps