Archives: Opens
Friday, March 12, 2021
21.1 Open WOD
For time:
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
Time cap: 15 min.
*Scaled, Foundations and No Equipment versions are options here as well. To see the details on different versions visit here.
Friday, October 25, 2019

For time:
21 deadlifts, 225 lb/155lb
21 handstand push-ups
15 deadlifts,
15 handstand push-ups
9 deadlifts,
9 handstand push-ups
21 deadlifts, 315lbs/205lbs
50-ft. handstand walk
15 deadlifts,
50-ft. handstand walk
9 deadlifts,
50-ft. handstand walk
Time cap: 9 min.
Coach’s notes:
This is a repeat Open WOD of 18.4. Post reps or time completed to comments and have FUN! (Also, GO TEAM BLUE!) ;)
WOD LeaderboardTuesday, October 8, 2019
Tuesday, October 1, 2019

WOD:
A1. Side Shuffle – 10 reps X 5 sets, rest 90-120s
Notes: Each rep = 20 ft.
A2. Power Snatch – 5 reps (touch and go) X 5 sets, rest 90-120s
A3. Two Foot Rebounding Jump – 4-5 reps X 5 sets, rest 90-120s
Notes: Set rings to a challenging height, then 2 foot jump to touch, rebounding (minimal ground contact time) into the next reps/jump for 4 reps.
A4. Plyo Push-ups – 6-8 reps X 5 sets, rest 90-120s
TT WOD – Opens Prep:
15.4 – Complete As Many Rounds As Possible in 8 minutes of:
3 Handstand Push-ups
3 Cleans – 185#/125#
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
24 Handstand Push-ups
9 Cleans
27 Handstand Push-ups
9 Cleans, etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds.
Coach’s notes:
Post results for all sets of WOD and rounds and reps complete in TT WOD to comments.
WOD LeaderboardThursday, September 26, 2019

WOD:
A. Snatch Pull – 3 reps X 6 sets, rest approx. 90s
B. Snatch High Pull – 2 reps X 6 sets, rest approx. 90s
C. Power Snatch – 3 reps X 6 sets, rest approx. 90s
TT WOD – Opens Prep:
17.1 – For time of:
10 Alternating Dumbbell Snatches – 50#/35#
15 Burpee box jump-overs – 24”/20”
20 Snatches
15 Burpee box jump-overs
30 Snatches
15 Burpee box jump-overs
40 Snatches
15 Burpee box jump-overs
50 Snatches
15 Burpee box jump-overs
Time cap: 20 minutes
Coach’s notes:
Post loads for all sets in WOD and time to complete TT WOD to comments.
WOD LeaderboardThursday, September 19, 2019

WOD:
4 rounds for reps of:
1:00 Dumbbell Bear Crawl – 45#/30#/hand, 5 feet per rep
1:00 Double Unders
1:00 Dumbbell Overhead Walk – 45#/30#/hand
1:00 Row – Cals
1:00 Rest
Compare to Thursday, February 28, 2019
TT WOD – Opens Prep:
12.4 – As Many Reps As Possible in 12 Minutes of:
150 Wallballs (M=20lbs 10′ target, F=14lbs 9′ target)
90 Double-unders
30 Muscle-ups
Coach’s notes:
Post reps per round per movement and all totals for WOD and rounds and reps complete for TT WOD to comments.
WOD LeaderboardTuesday, September 17, 2019

WOD:
As Many Rounds As Possible (AMRAP) in 25 minutes:
15/12 Cal Row
10 Squat Snatch
5 Muscle-ups
REST 2:00
TT WOD – Opens Prep:
17.5 – 10 rounds for time of:
9 Thrusters
35 Double Unders – 95#/65#
Coach’s notes:
Post rounds complete and weight used for snatch. Choose your weight for snatch and vary throughout the workout if you so choose.
WOD LeaderboardThursday, September 12, 2019

WOD:
27, 21, 15, 9 rep rounds for time of:
Row (Cals)
Burpees over Rower
TT WOD – Opens Prep:
12.3 – As Many Rounds As Possible (AMRAP) in 18 minutes of:
15 Box Jumps – 24”/20”
12 Push Presses – 115#/75#
9 Toes to Bar
Coach’s notes:
Post time to complete WOD and rounds and reps complete for TT WOD to comments.
WOD LeaderboardThursday, September 5, 2019

WOD:
Tabata Intervals for reps of:
- Alternating Dumbbell Hang Clean and Split Jerk – 50#/35#
- Side Shuffle
- Box Jumps – 24”/20”
- Chest to Bar Pull-ups
TT WOD – Opens Prep:
14.4 – As Many Rounds As Possible (AMRAP) in 14 minutes of:
60 Cal Row
50 Toes to Bar
40 Wallballs – 20# to 10’/14# to 9’
30 Cleans – 135#/95#
20 Muscle-ups
Coach’s notes:
Post reps per movement, per round and all totals for Tabata and rounds and reps complete for TT WOD to comments.
WOD Leaderboard