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Archives: Opens

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 Leaderboard
Comments: 10

Friday, October 18, 2019

20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters – 35#/50#
6 toes-to-bars
24 double-unders

 

Comments: 17

Tuesday, October 8, 2019

WOD:

Working every odd minute only complete for time 10 rounds of:

1 Legless Rope Climb
5 Power Cleans – 185#/115#
11 Box Jumps – 24”/20”

TT WOD – Opens Prep:

15.3 – Complete As Many Rounds As Possible (AMRAP) 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 for TT WOD to comments

WOD Leaderboard
Comments: 13

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 Leaderboard
Comments: 8

Thursday, 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 Leaderboard
Comments: 11

Thursday, 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 Leaderboard
Comments: 10

Tuesday, 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 Leaderboard
Comments: 11

Thursday, 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 Leaderboard
Comments: 8

Thursday, September 5, 2019

WOD:

Tabata Intervals for reps of:

  1. Alternating Dumbbell Hang Clean and Split Jerk – 50#/35#
  2. Side Shuffle
  3. Box Jumps – 24”/20”
  4. 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
Comments: 5

Tuesday, September 3, 2019

WOD:

7 rounds for load(s), Height(s) and Time(s) of:

10 V-ups
10 Two Foot Vertical Jumps
10 Deadlift
REST 2:00

TT WOD – Opens Prep:

Open 16.1 – As Many Rounds As Possible (AMRAP) in 20 minutes of:

25ft. Overhead Walking Lunges – 95#/65#
8 Bar Facing Burpees
25ft. Overhead Walking Lunges – 95#/65#
8 Chest to Bar Pull-ups

Compare to Saturday, February 27, 2016

 

Coach’s notes:

Post results for WOD and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 11