The Open is Coming!

Written by Jon Jorgensen   It’s that time of year again – the CrossFit Games Open is just around the corner. That means you’re going to be seeing past Open workouts being thrown into our programming here and there.   If you’re anything like me, the idea of redoing an Open workout may make you […]

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Friday Wod 1.5.18

A. Open Workout 16.3 7 Minutes AMRAP 10 Power Snatches 75/55# 3 Bar Muscle-ups Open Workout Warm-up Note B. After Recovering From Part A Build To Your Heaviest 2-Rep TnG Power Clean C. 5 Tough Sets Clean Deadlift x 5 Perform These Deads In Your Clean Positioning and Pull, Dead Stop Style D. 3 Sets […]

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Friday Wod 1.5.18

A. Open Workout 16.3 7 Minutes AMRAP 10 Power Snatches 75/55# 3 Bar Muscle-ups Spend some extra time warming up for this in order to give it your best effort. We want to not only do these to prep for a repeat, but also to give us a gauge of current fitness levels. So, attack […]

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Friday Wod 1.5.18

Levels 1 and 2 Open Workout 16.3 7 Minutes AMRAP 10 Power Snatches 75/55# 3 Bar Muscle-ups Rest Until Recovered Then 3 Sets Not For Time 15-20 GHD Sit-ups 1 Minute Reverse Snow Angel 1 Minute Suitcase Carry/Side 70/53# 1 Minute Nose-To-Wall Handstand Hold

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Thursday Wod 1.4.17

Level 1 Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – 10-12 Alternating Pistol Squats 2nd Interval – 20 Seconds False Grip Hold + 5 Kip Swings Then 50-40-30-20-10 Reps For Time Wall Ball Shot 20/14# Double Under Level 2 Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – […]

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Wednesday Wod 1.3.18

5 Tough Sets Jerk x 3 Pause a Full 2 Seconds In Bottom of 1st Jerk Then Level 1 5 Rounds For Time 9 Handstand Pushups 15 Toes To Bar 21 Kettlebell Swings 53/35# 15 Minute Time Cap Level 2 5 Rounds For Time 12 Handstand Pushups 15 Toes To Bar 21 Kettlebell Snatches 53/35# […]

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Wednesday Wod 1.3.18

A. 7 Tough Sets Back Squat x 3 B. 15 Minutes AMRAP 5 Muscle-Ups 10 Toes To Bar 5 Squat Cleans Use The Following Loads For The Cleans 1st Round – 115/75# 2nd Round – 135/95# 3rd Round – 165/110# 4th Round – 205/135# 5th Round – 225/155# 6th Round – 245/160# 7Th Round – […]

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Tuesday Wod 1.2.18

Levels 1 and 2 With a 16 Minute Running Clock 8 Minutes EMOM Dip Snatch x 1 8 Minutes EMOM Hang Snatch x 1 (Start From Mid Thigh) Goal Is To Build Across All 16 Lifts 5 Tough Sets Front Squat x 5 @33X1 Optional Work 3 Sets Glute Ham Raise x 12-15 Perform These […]

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Tuesday Wod 1.2.18

A. 20 Minutes EMOM Min 1 – Pallof Press x 20 Seconds/Side (These Can Be Isometric of Dynamic) Min 2 – Single Leg DB Romanian Deadlift x 8-10 (Start With 45/30# In Contralateral Arm/Leg) Adjust Load Up Or Down From There) Min 3 – 45 Seconds Front Rack KB Carry 70/53# L Min 4 – […]

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Monday Wod 1.1.18

A. Start an 18 Minute Running Clock 6 Minutes EMOM Dip Snatch + 2 Overhead Squats 6 Minutes EMOM Hang Snatch x 1 (Mid Thigh) (Build From Above) 6 Minutes EMOM Hang Snatch x 1 (Knees) B. 5 Tough Sets Front Squat x 5 @24X1 C. 7 Rounds For Time 5 Power Snatches 135/95# 7 […]

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