WOD

2023 CrossFit Open

The 2023 CrossFit Open will run from February 16, 2023 through March 6, 2023 Coach Ben Koertz will be in charge of running Open WOD’s 23.1, 23.2, and 23.3 on Saturday, February 18, 25, and March 4 (onlyat 50 West 28th Street). You can register for

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WEEKLY PROGRAMMING

Week # 5 of 6 Monday 1/30/2023 Strength Front Squat 10-8-6-4-2-2, building Conditioning EMOM for 15 M1 5 Back Squats (AHAP) M2 10-15 V-Ups M3 8-12 Calorie Row Tuesday 1/31/2023 Strength 20 minutes Power Clean and Jerk Triples (5-10 second rest b/w reps) Conditioning For

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WEEKLY PROGRAMMING

Week # 4 of 6 Monday 1/23/2023 Strength Back Squat 3 sets of 10, building Conditioning 15 minute AMRAP 10-8-6-4-2-10-8-6… Alternating Dumbbell Squat Cleans (50/35)(Rx+ Dual Kettlebell Hang Squat Cleans) Pull Up (Rx+ Chest to Bar) Box Step Up Tuesday 1/24/2023 Strength 20 minutes 3

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WEEKLY PROGRAMMING

Week # 3 of 6 Monday 1/16/2023 Strength Front Squat 10-8-6-4-2-2, building Conditioning EMOM for 15 M1 8-10 Burpee Pull Ups M2 12-15 Wall Balls (20/14, Rx+ Squat Clean Wall Balls) M3 30-50 Double Unders Tuesday 1/17/2023 Strength 20 minutes 3 Touch and Go Power

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WEEKLY PROGRAMMING

Week # 2 of 6 Monday 1/9/2023 Strength Back Squat 10 sets of 3, building Conditioning EMOM for 15 M1 5-10 Strict Pull Ups M2 15 Wall Balls (20/14, Rx+ 25/16) M3 10-12 Calorie Row Tuesday 1/10/2023 Strength 20 minutes 3 Position Power Clean and

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WEEKLY PROGRAMMING

Week # 1 of 6 Monday 1/2/2023 **OPEN GYM ONLY – below is a suggested workout** Strength CrossFit Total  1 Rep Max Back Squat 1 Rep Max Strict Press 1 Rep Max Deadlift Conditioning N/A Tuesday 1/3/2023 Strength 20 minutes 3 Position Power Clean and

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WEEKLY PROGRAMMING

INTERIM WEEK # 3 of 3 Monday 12/26/2022 **OPEN GYM ONLY** The following is a suggested workout: Strength Power Clean and Split Jerk 8 sets of 2, building Conditioning 5 Rounds For Time 7 Power Cleans (115/75, Rx+ 155/105) 11 Burpees Over Bar 50 Double

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WEEKLY PROGRAMMING

INTERIM WEEK # 2 OF 3 Monday 12/19/2022 Strength Front Squat 5-5-4-4-3-3-2-2 Conditioning “Cindy” 20 minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Tuesday 12/20/2022 Strength Romanian Deadlift 7 sets of 5, building Conditioning EMOM for 12 M1: 6 Hang Power Snatch

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WEEKLY PROGRAMMING

INTERIM WEEK #1 of 3 Team, Please note that we have added 2 programming tracks to Beyond the Whiteboard, Rx’d and Rx’d Plus. This will replace beginner and experienced tracks. We will continue to update the beginner and experienced tracks for the next 1-2 weeks

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WEEKLY PROGRAMMING

Week #6 of 6 Monday 12/5/2022 Strength Deadlift 4-4-3-3-2-2-1-1 Conditioning EMOM for 15 M1: 8-10 Strict Pull Ups (Rx+ Strict Chest to Bar) M2: 15-20 AKBS (24/16, Rx+ 28/20) M3: 10-15 Calorie Row Tuesday 12/6/2022 Strength 5 minute EMOM: Push Press 5 minute EMOM: Push

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