For load and time:
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Bench Press *
100 Skips

*Choose a weight that allows for unbroken sets.

Photo: Guess who this little monkey is? CrossFit Open 2017.

Six rounds for time:
360m Run
20 Burpees

Photo: I love when our crew keep me updated with their training during their travels. Mark & Kim on their current trip. Xo

A. Overhead Squats 7 x 2

B. Five rounds for time:
6 Deadlift 100/70kg
3 Wall walks

Photo: A blast from the past- Nata 2017 Open. Photo courtesy of @GrantWilliamsPhotos

A. 10 minute: Death by –
Pull-ups *
B. 10 minute: Death by –
Snatch *
*Choose a difficulty of pull and weight for snatch that allows you to get close to 10 rounds.
Start back at 1 if you fail before 10 minutes.

C. AMRAP in 8minutes:
30 Double-unders
10 Wall ball 9/6kg

Join Marie for a Valentine's WOD (I.e Partnered workout). 7am (is currently full) but there is availability 8am. In honour of Valentine's Day BRING A FRIEND at 8am.

OPEN GYM: This is the perfect time to refine movement coming into the OPEN. Specific skills/technique focus can make all the difference. Join us from 4pm-6pm.

For time:
27-21-15-9 reps:
Thrusters 42.5/30kg
120-90-60-30 Double-unders

A. Overhead Squat
5 x 4 repetitions (from rack)
*Increase load for last week

B. Five Supersets:
Max reps Strict Pull-ups
Max reps Push-ups
Rest 2 minutes between rounds

Three rounds, each for time:
Run 180m
Rest 30 seconds

Three rounds, each for time:
Run 360m
Rest 1 minute

Two round, each for time:
Run 560m
Rest 1:30 minutes

Goal: Pick your pace. Aim for consistency across each distance.

A. EMOM x 5 minutes (Light load)
3 Position Clean (Power)
Mid Thigh – Below knee – Ground
Rest 1 minute
EMOM x 5 minutes (increase light – moderate load)
3 Linked Cleans
1 Ground + 2 Hang Cleans
Rest 1 minute
EMOM x 8 minutes (increase in load as movement allows)
2 Touch & Go Cleans *

*Aim for smooth linked reps

B. Ascend as far as possible in 8 minutes:
Deadlift 2-4-6-8-10… 85/55kg
Toes to bar 2-4-6-8-10…

Three rounds:
2 minutes for max reps:
10/8 calorie Echo bike
10 Burpees
Max Dumbbell Thrusters 15/10kg

Rest 2 minutes

2 minutes for max reps:
15/12 calorie Row
10 Dumbbell Thrusters 15/10kg
Max Burpees

Rest 2 minutes

Photo: Ian smashing it through the IN-BOX Open 2025. As always thank you to @GrantWilliamsPhotos for capturing our community in action.