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Workouts

A man on a rowing machine winks at the camera during Open Workout 19.2 at CrossFit 204.

A man on a rowing machine winks at the camera during Open Workout 19.2 at CrossFit 204.Matrix

AMRAP 28:

100m row

15 Kb swings

10/5 calorie bike

25 double-unders

Rest 1 minute

200m row

20 Kb swings

12/7 calorie bike

30 double-unders

Rest 1 minute

300m row

25 Kb swings

15/10 calorie bike

35 double-unders

Rest 1 minute

Several women row on an ergometer during CrossFit Games Open Workout 19.1 at CrossFit 204.

Please note we do not have regular classes Friday evening! Details below!

If you are registered for the Open, you can do the workout in any class on March 8, and we are having our largest group perform the workout in a dedicated session starting at 5 p.m.

The theme for the evening: Formal Night! We’ll be doing before and after photos: Show up shining and leave sweating. We will be taking portraits as you arrive, then you can change and start warming up. We’ll see you back at the photo booth after you hit 19.3!

All regular classes will be cancelled for the evening—please sign in for the CrossFit Games Open WOD.

Current Score: Müscle Crüe 63 – Iron Madams 54

Thank you to everyone who posted to Instagram and Facebook!

Best costume: Snowmobile Cody + 1

Top Rx Scores: Fernando +1, Jacqueline +1

Top Scaled Scores: Stephan +1, Cheryl +1

Week 3 Scoring Opportunities – More Points Available!

5 points per person – Write a Google review of CrossFit 204

3 points per person – pose for before/after photos (both)

3 points each – most formal male and female

1 point per person – post to Instagram with #204Open hashtag and @CrossFit 204 tag

3 points per person – post a Bright Spot in the Pirates Only group on Facebook and name your team (request access if you aren’t in the group yet!)

Part 1
EMOM x 8 sets:
Minute 1: 3-5 strict/kipping HSPU
Minute 2: 2 power cleans
Rest 3 minutes

Part 2: Almost Famous

AMRAP 12:
12-ft. handstand walk
12 alternating pistol squats
12 alternating dumbbell power snatches (50/35 lb.)

A woman in a yellow shirt rows under the eyes of a judge in CrossFit Games Open Workout 19.2.

Part 1

E2MOM:

Push Press 6-6-6-6-6

Part 2

EMOM x 4 sets:

Minute one: 10-12 strict seated presses

Minute two: 10-12 dumbbell rows (per arm)

Part 3

3 rounds:

21-15-9

Dumbbell floor press (50/35lb.)

Abmat sit-ups

Cap: 10 minutes

Check out the highlights from 19.2 on YouTube!

A man on a rowing machine winks at the camera during Open Workout 19.2 at CrossFit 204.

Please note we do not have regular classes Friday evening! Details below!

If you are registered for the Open, you can do the workout in any class on March 1, and we are having our largest group perform the workout in a dedicated session starting at 5 p.m.

The theme for the evening: Winter. Rep the Great White North for points for your team! There will be a short game and team photos at 5:10, and we’ll start the workouts around 5:30. All regular classes will be cancelled for the evening—please sign in for the CrossFit Games Open WOD.

Three women dressed in retro aerobic wear lift small weights and small at a CrossFit gym.

Best costume: Margarita-Theresa-Britt aerobic theme – +1

Top Rx Scores: Boyd +1, Jen +1

Top Scaled Scores: James +1, Misty +1

Current Score: Müscle Crüe 32 – Iron Madams 24

Week 2 Scoring Opportunities

1 point per person – team members in costume 

1 point – best costume

3 points – Friday night game (tba) champion

1 point per person – post to Instagram with #204Open hashtag and @CrossFit 204 tag

1 point per person – like the CrossFit 204 Facebook page and make a comment with your team name

3 points per person – post a Bright Spot in the Pirates Only group on Facebook and name your team (request access if you aren’t in the group yet!)

Workout 19.2 

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.

Stop at 20 minutes.

Relive the magic: Own the #204Open Concert DVD! Or at least watch the YouTube video.