Friday 03/03 - 23.3

23.3 - last and final workout of the Open season!

Tonight we will open our doors at 4pm to kick off the evening heats! Feel free to come down to hangout and watch too if you’re not competing!

Find the full movement standards on the games site. games.crossfit.com

WOD - 23.3 For time or total reps

  • 5 Wall Walks

  • 50 DU

  • 15 Snatches (95/65)

  • 5 Wall Walks

  • 50 DU

  • 12 Snatches (135/95)

    Cap 6:00

  • 20 Strict HSPU

  • 50 SU

  • 9 Snatches (185/125)

    Cap 9:00

  • 20 Strict HSPU

  • 50 DU

  • 6 Sntches (225/155)

    Cap 12:00

Thursday 03/02

This afternoon we will find out what the last workout of the 2023 Open season will be!

Tune in to the games website at 3pm (games.crossfit.com)

Tomorrow (Friday) will run the day just as the past two weeks have. 5:15am & 8:00am class times remain the same splitting the class into two heats
Then at 4:00pm we will opening the doors to begin our heats for the evening.
Makes ups are Sunday at 9am.

Conditioning - For Time

  • 250m Row

  • 500m Row

  • 1,000m Row

  • 500m Row

  • 250m Row

    Rest 1:00 between sets

    Post WOD Body Armor -

  • 12 DB Bench

  • 10 DB Bent over rows ea. side

  • 6 DB Tempo Squats

  • :20 Side plank ea. side

Wednesday 03/01

Team Pat edged out Team Dom again for a second week in a row! Will they have a clean sweep or will Team Dom be able to come back for this final wod!?

Live announcement of 23.3 will be tomorrow at 3pm on the games website (games.crossfit.com)

Skill - Alt OTM x 10 mins

  • Even - :50 sec Handstand walk practice

  • Odd- 6-10 Strict Pull ups

WOD - 5 RFT

  • 10 DB Hang C&J (50/35) -5ea. arm

  • 20 Sit ups

  • 10 Lateral Burpees over DB