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