23.3 Open WOD Starting with a 6-minute time cap, complete as many reps as possible of: • 5 wall walks• 50 double-unders• 15 snatches (weight 1)• 5 wall walks• 50 double-unders• 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: • 20 strict handstand push-ups• 50 double-unders• 9 snatches (weight 3) *If […]

WOD Options On the Minute x 20:Minute 1: Movement 1Minute 2: Movement 2*Pick 2 movements you would like to improve at -OR- Every 2 Minutes x 10 Rounds:200′ Farmers Carry (50’s/35’s)(35’s/25’s)Max Rounds of “Cindy” (5 Pull-Ups,10 Push-Ups,15 Squats) PUREFITOn the Minute x 16:Min1: Movement 1Min2: Movement 2 Pick 2 movements you would like to improve […]

Open Gym times 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD Part 1Power Snatch; Heavy Set of 5 Part 2For Time:45/30 Cal Row30 Box Jump Overs (24″/20″)15 Power Snatch (115/85)(95/65)

WOD For Time:21 Toes to Bar/Knees to Elbows/Knee Raises/Abmat Sit-Ups/GHD Sit-Ups50 Double Unders/100 Single Unders21 Chest to Bar Pull-Ups/Pull-Ups/Strict Pull-Ups (bands)/Bent Over Rows50 Double Unders/100 Single Unders15 Toes to Bar/Knees to Elbows/Knee Raises/Abmat Sit-Ups/GHD Sit-Ups50 Double Unders/100 Single Unders15 Bar MU/Banded Bar MU/Banded C2B Pull-Ups/Renegade Rows50 Double Unders/100 Single Unders9 Toes to Bar/Knees to Elbows/Knee […]

WOD AMRAP 5:Buy in: 50 Wall Ball (20/14)12 Deadlifts (185/135)(135/95)12 HSPU or Push-ups 5 Minute Rest AMRAP 5:Buy in: 35 Wall Ball (20/14)9 Deadlifts (225/155)(155/105)9 Deficit HSPU (3.5″/2″) or Dual DB Push Press (50’s/35’s)(35’s/25’s) 5 Minute Rest AMRAP 5:Buy in: 20 Wall Ball (20/14)6 Deadlifts (275/185)(185/135)6 Strict HSPU or Strict Dual DB OH Press (50’s/35’s)(35’s/25’s) […]