WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Fri, Mar 26 2021 |  |
 | Mon, May 31, 2021 at 10:00am 'Murph' |
| Sat, Oct 16, 2021 at 9:00am Festivus Games Event Prep |
| Sat, May 14, 2022 at 9:00am Husky Hustle 5k - GET REGISTERED |
| Mon, May 23, 2022 at 4:00pm CrossFit.com Programming Begins |
| Mon, May 30, 2022 at 10:00am MURPH - Memorial Day |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
| CF Open 21.3 | CF OPEN 21.4 | Other Results |
CF Open 21.3(Time) Time Cap: 15 mins for all divisions. Workout 21.4 begins immediately after completing or reaching the time cap for 21.3. --------------------------- PERFORMANCE (Rx) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters 95/65# for the front squats and thrusters FITNESS (Scaled) For total time: 15 front squats 30 hanging knee-raises 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chin-over-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters 65/45# for the front squats and thrusters ELEMENTS (Foundations) For total time: 15 air squats 30 sit-ups 15 thrusters with PVC Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell row, 10 lb. (15 left/15 right) 15 thrusters with PVC Then, rest 1 minute before continuing with: 15 air squats 30 push-up 15 thrusters with PVC NO EQUIPMENT For total time: 30 air squats 30 V-ups 30 thrusters with PVC Then, rest 1 minute before continuing with: 30 air squats 30 dips 30 thrusters with PVC Then, rest 1 minute before continuing with: 30 air squats 30 handstand push-ups 30 thrusters
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