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

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 4-4-4-4-4 80% WOD 8 Minute AMRAP: 2 Thrusters 95/652 C2B pull-ups4 Thrusters4 C2B pull-ups6 Thrusters6 C2B pull-ups… Keep increasing by 2 reps until time expiresRead more