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Lifting Ourselves and One Another

Archives: Opens

Tuesday, March 19, 2019

WOD:

A.  90s erg of choice.

B.  120s AMRAP Overhead Squat – 135#/95#

C.  10 Side Shuffles (20 ft.) – fastest on 3 attempts.

D.  Broad Jump – 3 consecutive jumps for distance, longest on 3 attempts.

E.  75 Kettlebell Swings for time – choose your weight.

TT WOD – Opens Prep:

17.1 – For time complete:

10 Dumbbell Snatches – 50#/35#
15 Burpee Box Jump Overs – 24”/20”
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

*Time cap = 20 minutes.

 

Coach’s notes:

Post results for all sets in the WOD and time to complete TT WOD to comments.

WOD Leaderboard
Comments: 3

Friday, March 15, 2019

19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

Coach’s notes:

Post reps complete to comments.

WOD Leaderboard
Comments: 15

Tuesday, March 12, 2019

WOD:

A.  1 round for time of:

Row 500m
100 Single unders
Row 400m
75 Double Unders
Row 300m
50 Reverse Single Unders
Row 200m
25 Triple Unders
Row 100m

B.  Practise Handstand holds with any time remaining.

TT WOD – Opens Prep:

18.3 – 2 rounds for time of:

100 Double unders
20 Overhead Squats – 115#/80#
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches – 50#/35#
100 Double Unders
12 Bar Muscle-ups

*Time cap = 14 minutes.

Coach’s notes:

Post time to complete WODs to comments.

WOD Leaderboard
Comments: 4

Friday, March 8, 2019

19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Comments: 15

Tuesday, March 5, 2019

WOD:

Tabata Intervals for reps of:

  1. Ring Dips
  2. Switch Lunges
  3. Pull-ups
  4. Sumo Deadlift High Pull – 95#/65#

 

TT WOD – Opens Prep:

11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120#/90#)
10 Muscle-ups

Coach’s notes:

Post reps per movement, per exercise and all totals for tabata intervals and reps complete for TT WOD into comments.

WOD Leaderboard
Comments: 6

Tuesday, February 26, 2019

WOD:

A1.  Single Arm Alternating Dumbbell Push Jerk – 5 reps/side X 5 sets, rest 90-120

A2.  Peg Board Ascent – 2 (unbroken) reps X 5 sets, rest 90-120s

A3.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90-120s

 

TT WOD – Open’s Prep:

14.4 – Complete As Many Rounds and Reps (AMRAP) as possible 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 time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 10

Friday, February 22, 2019

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

Coach’s notes:

Post time to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

WOD Leaderboard
Comments: 15

Thursday, February 21, 2019

WOD:

5 Rounds for distance(s) and time(s) of:

5 Rounds of the Bear Complex – 135#/95#
10 Single Leg Hops/Side (for distance)
15 V Sit-ups
REST 2:00

TT WOD – 19.1:

Coach’s notes:  Post results for all sets to comments. Come out to watch the 19.1 announcement at 6pm and the infamous Head to Head Duel between Stephen K. and Derek M. at 7pm!

TAGS – Intervals, Unilateral, Core, Opens

Comments: 9

Thursday, February 14, 2019

WOD:

Back Squat – 10, 10, 10, 10

TT WOD – Opens:

15.4 – Complete as many reps as possible in 8 minutes of:

3 Handstand push-ups
3 Cleans – 185#/125#
6 Handstand push-ups
3 Cleans – 185#/125#9
9 Handstand push-ups
3 Cleans – 185#/125
12 Handstand push-ups
6 Cleans – 185#/125#
15 Handstand push-ups
6 Cleans – 185#/125#
18 Handstand push-ups
6 Cleans – 185#/125#

Etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds. each movement per round

 

Coach’s notes:

Post loads for each set of WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 14

Tuesday, February 12, 2019

WOD: 

14-12-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Squat Snatch – 95#/65#
Knees to Elbows

TT WOD – Opens Prep:

15.3 – Complete as many rounds as possible in 14 minutes of:

7 Muscle-ups
50 Wallballs – 20# to 10’/14# to 9’
100 Double Unders

 

Coach’s notes:

Post time to complete WOD and rounds and reps complete of TT WOD to comments.

WOD Leaderboard
Comments: 14