Workout

For load:

Deadlift
5-5-5-5-5

__________

Upcoming Event: Nutrition Talk with Coach Leah

Join Coach Leah for a 60-minute nutrition talk on Saturday, March 23 at 10:30 a.m. Topics will include why nutrition matters, CrossFit’s nutrition recommendation, basic principles, and strategies you can try for yourself! There will also be time for Q&A.

Please sign up in advance on Pike13.

Workout

21-15-9 reps for time of:
Air bike calories
Ring dips

Rest 10 minutes

21-15-9 reps for time of:
Bike erg calories
Push-ups

__________

Congrats to Everyone that Completed the 2024 Open

Don’t forget to enter your 24.3 score! The deadline is Monday, March 18 at 5 p.m. PT. No exceptions!

Rest day or make-up day

__________

Don’t Forget to Submit Your Open Scores!

The 24.3 score submission deadline is Monday, March 18 at 5 p.m. PT. Don’t miss it!

Workout

3 rounds for time of:
800m run
30 kettlebell swings (62/44 lb)
30 GHD sit-ups

__________

Save the Date: Nutrition Talk with Coach Leah

Join Coach Leah for a 60-minute nutrition talk on Saturday, March 23 at 10:30 a.m. Topics will include why nutrition matters, CrossFit’s nutrition recommendation, basic principles, and strategies you can try for yourself! There will also be time for Q&A.

Please sign up in advance on Pike13.

Workout

Open 24.3

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb
♂ 95, 135 lb

Find all the details and standards by division here.

Rest day or make-up day

__________

Watch the 24.3 Open Announcement

Open workout 24.3 will be announced live at noon PT on Thursday, March 14. You can watch the live announcement on games.crossfit.com.

Workout

“Resting Gone Bad”

3 rounds for max reps of:
1:00 wall balls (20/14 lb)
1:00 rest
1:00 sumo deadlift high-pulls (75/55 lb)
1:00 rest
1:00 box jumps (24/20 in)
1:00 rest
1:00 push press (75/55 lb)
1:00 rest
1:00 calorie row
1:00 rest

Workout

7 sets, each for load of:

1 power clean + 1 hang power clean + 1 jerk

Rest as needed between sets.

Workout

For time:
5 muscle-ups
20 wall balls (20/14 lb)
10 muscle-ups
40 wall balls
15 muscle-ups
60 wall balls

__________

Reminder: Get Your 24.2 Scores In!

The deadline to submit your 24.2 scores on games.crossfit.com is Monday at 5 p.m. PT. Don’t forget!

Rest day or make-up day