Team Saturday

The 10 Oclock class on Saturdays will be for the CrossFit Open Workout every Saturday until the open is over. Push Hard and test your limits!

Within 20 min:

Run 200m with partner

AMRAP – one partner working at a time

8 Turkish Get Ups 53/35#

12 Box Jumps 24/20

16 Push Ups

18 Burpees

(Stop every 5 minutes to run 200m w partner then continue with AMRAP)



Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)


1-rep-max clean and jerk
6-minute time cap


These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.



We will be doing the Open workouts as the friday workout for the next 5 weeks. If you have not signed up yet you still have time! You will be doing the workouts anyway and it is cool to see yourself on the leaderboard. There is also the scaled division so there should be no fear going into this years open!



Work to a single at 60% of 1RM CJ. Then 2 drop sets. Both drop sets at 15kg down if your 60% is over 150kg. Both drop sets at 10kg down if your 60% is below 150kg.


4 rounds

6 power snatches 115/75#

8 box jumps

10 Wall balls 20/14

rest 1:1


BTN Push Jerk + OHS

4 sets of 1 BTN (Snatch Grip) Push Jerk + 2 Overhead Squats. Work to 60% of 1RM Snatch. Level load across all 4 sets.



4 rounds

30 sec ME Thrusters 115/75#

rest 15 sec

30 sec ME lateral burpees

rest 1:15min



WOD 1:

12min AMRAP:

50 dbl unders

25 kbs 70/53#

10 Jerks 185/135#


rest as needed


WOD 2:

3 rounds

500m row

10 muscle ups

rest 3 min between rounds




Front Squat

4 sets of 1 at 75% of your 1RM Front Squat. Level load across all 4 sets.

Skill Work:


ODD: 12 t2b

EVEN: 10 power Cleans 135/95#


12 min Amrap

50 dbl unders

25 KBS 53/35#

10 Shoulder to overhead 135/95#


Barbell WOD



Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.