As we start the new year, as a coaching staff we have our eyes looking toward getting athletes ready for the 2018 CrossFit Open. Though not everyone will be doing the Open, we do urge you to consider it though, training for it is perfectly inline with our continuing goal of general physical fitness. As you can see above in the breakdown, the open is surprisingly well balanced. Additionally its effectively simple as far as movements go, nothing crazy just hard work and good form. This was a big surprise to us, when thinking about programming for the open and with the new year that getting back to basics and getting ready for the open are perfectly aligned. The workouts are listed below and a brief discussion of them is in the video as well.

8 Min AMRAP (as many rounds as possible):

30 Double Unders

20 Air Squats

10 Thrusters 45/35/25 (Men/Women -Men 50+/ Women 50+)


Each round section increases in weight, if you complete the 2 rounds. Athlete adds next weight and adds 4 minutes to the clock. If all work is completed record total time.

2 rounds with 4 mins:

5 Front Squats

5 Box Jumps 30/24/20

5 Overhead Squats

5 Box jumps

Squat loads are: Men 45/95/135/185, Women (Men 50+) 35/65/105/135, Women 50+ 15/35/55/75


7 Rounds for time:

5 Handstand Push ups

20 Knee to Elbow touch

Row 250m


Backsquat 8×3


With a partner for time:

6 rounds 500m row – 3 per partner

50 Chest to bar pull ups – partner assists if needed

100 Kettlebell Swings 24/16/12kg