WOD Blog
 | Mon, Feb 13 2023 |  |
| 2023 CF GAMES OPEN | Mon Feb 13 2023 Strength Accessory | Mon Feb 13 2023 Big Clean Complex | CFO |
2023 CF GAMES OPEN
(No Results Tracked)
The OPEN starts this week! For the next 3 weeks, workouts will be announced by CrossFit HQ at 1:00 pm on Thursday afternoons and CFM will be doing the workouts during Friday's 5:30 am and 5:30 pm classes as in the past (even if you don't sign up). You will have until Monday at 5 pm to input your score into the leaderboard. We'd like everyone signed up to come to the 5:30 pm class on Friday but we understand if you can't make it. We have a great roster so far Lori, Clint, Jovi, Kelila, Kevin M., Lauren M., Spencer, Caleb, Mark, Travis, Carmen, Blake, Ken V. and a few others have verbally committed. It's not too late to sign up! And remember, you can do the workout RX, Scaled or Foundations something for everyone.
Go to this link to sign up and represent CrossFit Multiply https://open.crossfit.com/.
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Mon Feb 13 2023 Big Clean Complex
(Weight)
'Big Clean Complex'
On the 3:00 x 4 Sets:
3-Position Squat Clean + 1 Push Press
3-Position Squat Clean + 1 Push Jerk
3-Position Squat Clean + 1 Split Jerk
Position 1: Pockets
Position 2: 1-Inch Above The Knee
Position 3: Floor
- Athletes are required to hold onto the bar for the entire complex before dropping.
- Start light and aim to build in weight slightly each set. Athlete can use the same weight multiple times if needed.
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CFO
(Rounds)
4 Rounds x 3:00 AMRAP
3 Power Cleans 135 / 95 lb 115/85
6 Handstand Push-ups
9 Wallballs 20 / 14 lb to 10/9ft. 20/10 to 9 ft.
Rest 1 Minute Between Rounds.
- Score: Total rounds + reps completed over the course of the entire workout.
- Workout Flow: Athletes will complete 4 AMRAP 3's resting 1:00 between each AMRAP. Athletes will always pick up where they left off in the previous round. For example, if you finish in the middle of HSPU, you'll pick back up on the HSPU after the 1:00 rest.
- HSPU: Can be performed kipping or strict.
- Wallballs:
- Score: Total rounds + reps completed over the course of the entire workout.
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