fbpx

Tag: open workouts

A shirtless man with blue physio tape on his shoulder lies writhing on black mats after completing Open Workout 19.1.

Remember our Week 4 scoring opportunities:

7 points: Click here to post a Google review for CrossFit 204

10 points: On Instagram, post a picture of yourself doing a burpee in your workplace with the hashtag #204Open. If you are retired or work from home, do a burpee for a friend!

Feel free to post a review or a burpee pic even if you aren’t signed up for the #204Open. We’d appreciate it!

Open Workout 19.4

3 rounds of:
10 snatches (95/65 lb.)
12 bar-facing burpees

Rest 3 minutes

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes (including rest)

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.

Scenes from Opens past! Retro!

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

We’re doing #204Open Workout 19.1 today in all classes whether you are registered or not. There’s still time to register on the CrossFit Games website and join one of our two teams: Müscle Crüe or Iron Madams!

If you are registered for the Open, you can do the workout in any class on Feb. 22, and we are having official opening ceremonies at 5 p.m. After that, we’ll start the workout heats between 5:30 and 5:45. All regular classes will be cancelled for the evening—please sign in for the CrossFit Games Open WOD.

The theme for the evening: Retro Night. Kick it old school for points for your team!

Open Workout 19.1

As many reps as possible in 15 minutes of:
19 wall-ball shots (20/14 lb., 10/9 ft.)
19-calorie row

What Is the #204Open?

CrossFit 204_MC_BC_Deadlift
Many hands make light the work.

We will be doing the Open at 7 and 8 p.m., but there will be a group class at 7 p.m. A coach will be scheduled to lead you through a warm-up, and we will slot you into one of the workout heats set for the Open. Come on out!

Open Workout 16.4

As many reps as possible in 13 minutes of:

55 deadlifts (225 lb./155 lb.)

55 wall-ball shots (20/14 lb., 10/9 ft.)

55-calorie row

55 handstand push-ups

Barb and a very large support crew.We will be doing the Open at 7 and 8 p.m., but there will be a group class at 7 p.m. A coach will be scheduled to lead you through a warm-up, and we will slot you into one of the workout heats set for the Open. We’ll have some extra work for you to do afterward while you cheer on your friends. Come on out!

Open workout 16.2 -Mash Style!

In 4 minutes, complete as many reps as possible of:

25 toe-to-bars or hanging knee raises

50 double-unders or singles

15 squat cleans

If you complete all the work under 4 minutes, add another four minutes and start again, reducing the cleans by 2 reps and increasing the weight according to your coach’s recommendation. Continue with this pattern.

As soon as you cannot complete the work in the allotted time:

Rest 2 minutes

Row 1,000 m

Rest 1 minute

Row 500 m

 

Practicing for 16.1 six years ago before we had a gym…

If you are competing, please read the Open plan. Good luck to all!

Open Workout 16.1

As many reps as possible in 20 minutes of:

25 ft. overhead walking lunges (95/65 lb.)

8 burpees

25 ft. overhead walking lunges (95/65 lb.)

8 chest-to-bar pull-ups