CrossFit – Sat, Feb 18


23.4 is Live! Check out this link for the standards and movements


Sign up using the Wodify App for a heat Saturday Morning!

If you cannot make it to Saturday, please do the workout during Open Gym hours.

Speak with Matt or a Coach if you have questions

CrossFit Trivium – CrossFit

Warm-up (if needed) (No Measure)

*this is just a guide for people who need a little direction*

3:00 Echo Bike


3 Rounds

3 KipSwings

5 Push-ups

7 Banded Good Mornings


Movement Warm-up

Go through each movement individually to make sure you are feeling okay


1 Round

6 Calorie Row

5 Toes to Bar

4 Wallballs

3 Power Clean

2 Muscle Ups (if needed)

CrossFit Games Open 23.1 Foundations (AMRAP – Reps)

14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*

*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb