CrossFit Oslo Navy Blue’s Workout of the Week

March 9, 2023 by
Photo Credit:Team CrossFit Oslo(@teamcrossfitoslo)
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Today’s workout is programmed by CrossFit Oslo Navy Blue, the team from Norway who have finished second two years in a row and are now 2023 NOBULL CrossFit Games favorites. You will need a team for this in the spirit of the team competition, and there are notes on the team on how to crush it properly. 

For time in a team of 4: 

  • 40 synchro toes to bar
  • 30 synchro burpees over worm
  • 20 synchro worm clean & jerks
  • 10 legless rope climbs
  • 20 synchro worm clean & jerks
  • 30 synchro burpees over worm
  • 40 toes to bar


“If you don’t have a worm, you can substitute the worm C&J to 4 person-sync DB hang C&J 32/22.5kg standing one behind the other: M/F/M/F.

Perform the burpees over the DBs by facing the same way you did with the C&J. 

Also note that the rope climb is shared by all members of the team, but you can only use one rope.”

Scaled version:

For time: 

  • 30 Toes to bar
  • 30 Burpees over DB
  • 20 4-sync DB hang Clean & Jerk @ 22.5/15kg
  • 10 Rope Climbs 
  • 20 4-sync DB hang Clean & Jerk @ 22.5/15kg
  • 30 Burpees over DB
  • 30 Toes to bar


“Make a plan A and plan B for how you want to split the toes to bar so if A doesn’t go to plan, you have another strategy to use without having to think about it. Communicate simply between you and your teammates if you need to change the plan.

Hold a steady pace on the burpees and C&J so you don’t burn out too early and split the rope climbs depending on who can push here, but remember it’s a team effort.”

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