Get excited, everyone! CrossFit Open workout 21.2 has been released—and if it looks familiar, that’s because it’s a repeat of 17.1 back in 2017. We’ve also covered these movements in our recent programming. 

This week features a couplet of single arm alternating dumbbell snatches and burpee box jump-overs. It’s a lot of volume, BUT: we have a version for you, regardless of how new or experienced you are. For newer folks that have joined in the last 3 months, we’ll scale the dumbbell weight, the burpee style, and overall volume. 

Some advice on the workout:

• Pace yourself! This is a long workout and most folks will not finish before the 20 minute time cap. Don’t go too fast during the first couple rounds of burpees especially. Start off at a moderate pace and, if you continue to feel great, gradually speed up each round. 

• Save your back! In 2017, lots of folks had sore backs after the workout. Set your back off the ground for each snatch. Keep your chest up and your butt down and use those legs to propel the dumbbell up instead of your back. 

• Check out this advice from when this workout originally appeared in 2017.

Coach Kim also wanted to share a pep talk (check out the full text on Instagram and Facebook!): 

With everything that’s happened in the past 12 months, I haven’t been too excited about the Open this year. But when 21.2 was announced as a repeat of 17.1, I was reminded of where I was in 2017, and reminded that I “get” to do this, and for that I am grateful. I have my health, two working shoulders, a great gym community at Fog City, and because I am 4 years older, I get to use a 20 pound DB and do step ups!

I hope to see you out there tomorrow, getting your fitness in.  Whether or not you care about your score or how you measure against others, I find these types of workouts are good to see where we stand right now.

We look forward to seeing you tomorrow morning!

Open WOD 21.2

For time (time cap: 20 minutes)

• 10 dumbbell snatches (RX: 50/35 lbs, scaled: 35/20 lbs)

• 15 burpee box jump-overs (RX: 24/20 inch box, scaled: 20/20 inch box with step-ups allowed)

• 20 dumbbell snatches

• 15 burpee box jump-overs

• 30 dumbbell snatches

• 15 burpee box jump-overs

• 40 dumbbell snatches

• 15 burpee box jump-overs (New athletes end WOD here)

• 50 dumbbell snatches

• 15 burpee box jump-overs

(Official CrossFit description and movement standards: https://games.crossfit.com/workouts/open/2021/2)

Congrats to all to everyone who competed in The Open 21.1 this weekend! Shout out to David Cho for a great performance and also to anyone who got their first wall walk and/or double under.

Don’t forget to log your score on BTWB!

The Open has been known to inspire great things, so stick around the next few weekends for more fun!

And…don’t forget to pick up your limited edition Open swag!

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MONDAY, 3/15/21

WOD #1:

Front Squat

7-7-7-7

WOD #2:

7 Power Clean + 7 Thruster

1-1-1

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TUESDAY, 3/16/21

WOD #1:

3 Rounds for quality:

• 50m Sprint

• 5 Left Arm Russian KB Swing

• 5 Right Arm Russian KB Swings

• 5 Left-Center-Right Star Plank

• 2 L and 2 R Turkish Get-ups

3 Rounds for quality:

• 10 Banded Straight Arm Lat Pull Down

• 10 Kips on the Bar

• 5-8 Strict Ring dips, Negatives, or Jump to Support Hold

WOD #2:

5 rounds for time of:

• 15 Kettlebell Swings, 70/53 lbs

• 15 Burpees

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WEDNESDAY, 3/17/21

WOD:

In 20 minutes, accumulate as many meters as possible of:

Row or Run (athlete’s choice)

At 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00, perform 20 Reverse Lunges

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THURSDAY, 3/18/21

WOD #1:

Push Press 3x5

WOD #2:

3 intervals, going every 6 minutes, with each interval for time, of:

• 30 Wall Balls, 20/14 lbs

• 15 Toes-to-bars

• 15/10 Row/Bike/Ski Calories or Run 200m

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FRIDAY, 3/19/21

WOD #1:

AMRAP, 6 Minutes:

• 100m Run

• 10 Hang Power Cleans, 135/95 lbs

- rest 3 minutes, then -

AMRAP, 6 Minutes:

• 100m Run

• 10 Overhead Squats, 95/65 lbs

WOD #2:

Tabata (8 Rounds :20 work / :10 rest)

Hollow Rock

It’s that time of year again! The CrossFit Open has started and the first workout has been announced! This workout features one movement that has been in every Open (double-unders) and one that is brand new (wall walk). Here is the full workout:

21.1, For time (time cap = 15 minutes):

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Never fear, we have scaling options to make sure that you get in a great workout.

• For those who have been doing wall walks during our “for quality” sessions, give this one a go at RX.

• If you’re not comfortable walking all the way up the wall, you can perform the scaled version, which allows you to walk partially up the wall and then back down.

• If you’re not comfortable on the wall, there is also a bear crawl option. 

• You can start scaling at anytime during the workout. Your judge can note your score when you switch.

• The most important thing is to move well throughout the workout. Many of us will be resting a fair amount in order to complete the wall walks.

When you arrive for your class tomorrow, sign up for a heat time on the whiteboard. There will be a warm-up for you to follow to prep your body (especially your shoulders and your calves). You will also be judging/counting/cheering on someone else during a different heat.

More details and the movement standards are on the CrossFit Games website. Remember, if you want to be eligible for Fog City swag, make sure to log your scores in Beyond the Whiteboard!

At FCCF, we are fortunate to count many strong women among our members. In fact, the majority of our members are women AND the majority of our board of directors are women. Now THAT’S girl power.

In and out of the gym, these women inspire us, push us, support us, and guide us. They are leaders and teammates. Thank you for being you, women of FCCF.

photo credit: Jenny Morgan / Oh Happy Dawn Photography

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TUESDAY, 3/9/21

WOD #1:

INSIDE: 4 rounds for quality:

30 sec Chin Over Bar Hold

30 sec Top of Rings Hollow Hold

OUTSIDE: 4 rounds for quality:

• 100ft Farmer's Carry

• 2x50ft KB Front Rack Carry

WOD #2: For time:

• 100/70 Row Calories

• 100 Sit-ups20 Strict Pull-ups or 30 Ring Rows

• 50/35 Row Calories

• 50 Sit-ups

• 10 Strict Pull-ups or 15 Ring Rows

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WEDNESDAY, 3/10/21

WOD #1:

• Clean & Jerk 4-4-4-4-4

WOD #2:

For quality:

• Shoulder Press 12-12-12

• Weighted Glute Bridge 10-10-10

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THURSDAY, 3/11/21

WOD #1:

• Power Snatch 3-3-3-3-3

WOD #2:

6 Rounds for Time - With a Partner:

• 400m Run / 500m Row / 500m Ski

• 2 Rounds of Cindy

1 Round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

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FRIDAY, 3/12/21

WOD #1:

4 Rounds for Quality:

• 8 KB Plank Drags (4 each arm)

• 8 KB Box Step Overs

WOD #2:

Every 3 Minutes for 8 Rounds:

• 250m Row Sprint

• 2 Deadlifts at 80%

Thanks to everyone who told their friends, family, colleagues, and neighbors about our on-ramp this weekend. It went well, and we loved seeing all the new potential members.

FYI: it might rain Monday and Tuesday this week, in which case you might see a smaller cap on classes as we will want to exercise inside (and we have that option now!). Check your texts, FCCF Slack, Facebook, and Instagram for more info.

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MONDAY, 3/8/21

WOD #1:

3 rounds for quality of:

• 6 Bulgarian Split Squats (per side)

• 30 Unbroken Double Unders

WOD #2: “Ellen”

3 rounds for time of:

• 20 Burpees

• 21 Dumbbell Snatches, 50/35 lbs

• 12 Dumbbell Thrusters, 50/35 lbs

We’re hosting our first FCCF on-ramp session this weekend, March 6 & 7! We have ONE spot left, so holler at your friends, neighbors, colleagues, and/or family to join the best fitness community around. Sign up here.

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FRIDAY, 3/5/21

WOD #1:

Hang Power Snatch3-3-3-3-3

WOD #2:

3 rounds for time of:

• Shuttle Run, 200 m (4x 50 m)

• 9 Box Jumps, 24/20 in

• 9 Hang Power Snatches, 115/75 lbs

• 9 Sumo Deadlift High Pulls, 115/75 lbs

• Shuttle Run, 200 m (4x 50 m)

• 9 Box Jumps, 24/20 in

• 9 Power Cleans, 115/75 lbs

• 9 Sumo Deadlift High Pulls

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SWEATY SATURDAY, 3/6/21

WOD #1

Alternating EMOM for 3 rounds - With a partner for quality:

• 5 - 7 Wall Walk

• 10 MB Cleans

WOD #2

AMRAP with a partner | 25 min

Partner A:

• 1000m Row OR 800m run (athlete choose)

Partner B:

• 20 Wall Balls

• 10 burpee box step overs

Happy First Week of March!

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MONDAY, 3/1/21

WOD #1:

“Tempo Front Squat 3111” (3 sec descent, 1 sec at bottom, 1 sec up, and 1 sec at the top before starting next rep)

5-5-5-5-5

WOD #2:

3 rounds for quality, 0:30 work / 0:30 rest:

• Pistols or Box Side Step-Downs

• Single Arm Bent Over Rows, Left

• Side Plank, Right

• Single Arm Bent Over Rows, Right

• Side Plank, Left

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TUESDAY, 3/2/21

WOD #1:

4 rounds for time of:

• 60 Double Unders

• 20 Single Dumbbell Straight Leg Sit-ups, 35/25 lbs

• 15 Devil Press, 35/25 lbs

WOD #2:

3 sets, for quality

• 10 Double Dumbbell Strict Press (pick load)

• 20 Handstand Shoulder Taps (10/arm)

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WEDNESDAY, 3/3/21

WOD #1:

• From 0:00-5:00, every minute on the minute: 3 Thrusters

• From 6:00-10:00, every minute on the minute: 2 Thrusters

• From 10:00-15:00, every minute on the minute: 1 Thruster

WOD #2:

21-15-9 reps, for time of:

• Thruster, 95/65 lbs

• Russian Kettlebell Swing, 70/53 lbs

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THURSDAY, 3/4/21

WOD #1:

3 rounds for quality:

• 10 Ring Rows

• 10 Plank Shoulder Taps

• 10 Scap Pull-ups

WOD #2: Every 6 minutes for 5 rounds: 0:00, 6:00, 12:00, 18:00, 24:00

5 intervals, each interval for time, of:

• 20 Push-ups

• 20 Walking Lunges

• 20/15 Row/Bike Calories

Modified Team “Cameron”

For those who are relatively new to the community, we often employ workouts that are named after servicepeople who’ve given their lives to preserve our freedoms. This week, we honor U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR. In training at the Aviation Training Center in Mobile, AL on February 28, 2012, Cameron died when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

We have modified the original workout slightly and added the partner component since that’s what we do on Saturdays. Enjoy!

+++

With a partner, 25 minute AMRAP (split the work however):

• 50 Walking Lunges

• 25 Toes to KB

• 50 American Kettlebell Swings, 53/35 lbs

• 25 Plate Burpees, 45/35 lbs

• 50 Box Jumps, 24/20 in

• 25 Box Dips

• 50 Double Unders

• 25 KB Goblet Squats, 53/35 lbs

• 50 Sit-ups

One of the reasons our training is so appealing is that it’s never boring. Sure, some workouts might appeal to you more than others but constantly varying the movements means you can usually find something interesting within the week’s programming. Check out below to see what we mean!

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MONDAY, 2/22/21

WOD #1:

3 heavy sets of:

• 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch

• Farmers' Carry, 50 m

WOD #2:

18-15-12-9 reps, for time of:

• Overhead Squat, 95/65 lbs

• Hang Power Snatches, 95/65 lbs

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TUESDAY, 2/23/21

WOD #1:

Every minute on the minute for 3 rounds:

• Standing Plate Rainbow

• Candlestick Conditioning or Hollow Rocks

• Double Unders

• Pistols

• Rest

WOD #2:

Death By Shuttle Sprint or Calorie Bike/Row

With a continuously running clock perform:

• Shuttle Sprint 10 m in the first minute

• Shuttle Sprint 10 m + 10 m in the second minute

• Shuttle Sprint 10 m + 20 m in the third minute...

  Continuing this for as long as you are able

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WEDNESDAY, 2/24/21

WOD #1:

Every 5 minutes for 5 rounds:

• 6 Power Cleans, 135/95 lbs

• 6 Shoulder-to-Overheads, 135/95 lbs

• 18 Bar Facing Burpees

WOD #2:

3 rounds for quality:

• 3 Wall Walks

• 5 Single Leg Deadlifts per side

• 7 Weighted Glute Bridges

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THURSDAY, 2/25/21

WOD #1:

3 rounds, for quality:

• 12 KB Goblet Squats

• 6 KB High Pulls

• 12 Overhead Plate Sit-ups

WOD #2:

At 0:00, 3 Rounds for Time

• 30 Wall Balls 20/14 lbs

• 15 Sumo Deadlift High Pulls 75/55 lbs

At 12:00, 9-15-21 reps of:

• Hand Release Push-ups

• V-ups

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FRIDAY, 2/25/21

WOD #1: Rowling, 10 frames to 100m

WOD #2: Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD #3: L-Sit or Hollow Hold

Accumulate 2 mins

Saturday’s sweaty sesh is in honor of US Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

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WOD #1:

Barbell Complex:
Deadlift + Hang Power Clean Below the Knee + Hang Power Clean + 2 Jerks

In 10 minutes, build to a weight at or heavier than you plan to use for DT

+++

WOD #2:

Partner “DT”

In teams of 2, for time (work split anyhow):

10 Rounds:

• 12 Deadlifts, 155/105 lbs.

• 9 Hang Power Cleans, 155/105 lbs.

• 6 Push Jerks, 155/105 lbs.

Sure, the plants need rain but we need to work out! Here’s hoping this week only brings us rain between the hours of 8pm and 4am.

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TUESDAY, 2/16/21

Rowing Intervals:

Every minute for 5 rounds:

Row 10 sec, hard

Row 50 sec, easy

- then -

Every 5 minutes for 3 rounds:

Row 500m

Plank Hold, 1 min

- then -

For Time:

Row 1000m

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WEDNESDAY, 2/17/21

WOD #1:

3 rounds for quality, with 2 dumbbell:

• 5 Bent Over Rows

• Farmers Carry, 50m

• 10 Front Rack Walking Lunges

WOD #2:

Modified “Cindy”

Complete as many rounds as possible in 20 mins of:

• 5 PVC Hollow Rocks

• 10 Push-ups

• 15 Air Squats

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THURSDAY, 2/18/21

WOD #1:

Every minute for 2 rounds: 40 sec work, 20 sec rest:

• Front/Back Line Hops

• DB/KB Front Rack Box Step Downs

• Single Arm Turkish Sit-ups

• Goblet Squat

• Left/Right Line Hops

• Rest

WOD #2:

For time:

• 75 Double Unders or 100 Single Unders

• 50 Box Jumps, 24/20 in

• 25 DB Devil's Press 50/35 lbs

• 50 Weighted Sit-ups

• 25 DB Front Squats

• 75 Double Unders or 100 Single Unders

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FRIDAY, 2/19/21

WOD #1:

Snatch: 5-3-1-3-5-3-1

WOD #2:

“SQT”

3 rounds for time of:

• 10 Ground-to-Overheads, 95/65 lbs

• Shuttle Run, 200 m (4x 50 m)

WOD #3:

Handstand practice

Altered schedule today! 8am, 10:30am, and 12pm.

Today we are honoring Allyson Felix for the contributions she has made off the track as a trail blazer for all women and advocate for mothers in sports.

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MONDAY, 2/15/21

WOD #1:

Sumo Deadlift 3-3-3-3-3

15 mins

WOD #2: Allyson Felix

4 rounds:

• 12 Sumo Deadlifts 135/95 lbs

• 26 Med Ball Bear Hug Squats 20/14 lbs

• 12 Sumo Deadlifts, 135/95 lbs

• 26 Med Ball Bear Hug Step back Lunges, 20/14 lbs

• 400m Run