Warm-up 2:00 bike, row, ski 3 sets: 3 Inchworms10 Ring rows10 Squats WOD EMOM For 28 mintues (7 sets): Station 1|6 Bench pressStation 2|8 Barbell rowStation 3|100 Meter farmer carryStation 4|20 Banded leg curlsRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 5 Halo monster walks, left right10 Pineapple pickers10 Dynamic scorpions Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD For time: 1,500 Meter ski20 deficit push-ups 45/35 lb plates20 Back squats 205/13520 deficit push-ups60 Calorie bikeRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang10 Goblet squats Strength/Skill Power clean 7-7-7-7 Work at a weight which can be performed unbroken, touch-n-go. WOD 4 Sets for max reps: :30 Dips:30 Rest:30 Strict pull-ups:30 Rest:30 DB walking lunges:30 Rest -preform lunges with two DBs in farmer carry postionRead More

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD 5 Rounds for time: 10 Burpees10 Single arm DB push press 50/3520 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 3-3-3-3-3 85% WOD 15 Minute AMRAP: 50 Row40 Wall balls 20/1430 Hang power snatch 75/55Read More

WOD For time: 21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) Time cap: 12 minutesRead More

This week’s Open workout theme is movie genres. Warm-up 2:00 bike, row, ski 3 sets: 3 Inchwroms5 Sampson lunges10 Ring rows Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 5 Sets, not for time: 10 DB bench press20 Banded leg curlMax HS hold or plank hold100 Meter Dball carryRead More

Week 2 of the Open is this Saturday! The theme is movie genres. Western, horror, comedy etc… Warm-Up 4:00 bike, row, ski 3 Sets: 10 Sit-ups:15 Bar hang10 Goblet squats WOD 20 Minute AMRAP: 3 Hang power cleans 155/1056 Toes-to-bar12 Wall balls 20/14Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog20 Banded pull-aparts10 Pineapple pickers10 Ring rows Strength/skill 3 sets, not for time: 100 Meter Farmer carry10-15 Dips10 Single arm DB rows WOD 3 Rounds for time: 400 Meter run15 Burpees20 KBS 53/35Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 15 Minute AMRAP: 500 meter row or 400 ski20 Sit-ups40 Double-undersRead More