1. Conditioning 4 rds 400m run or 500m row or 100 DU’s 10 Thrusters 65/95 20 Sit-Ups 2. Skill 9-7-5-3-1 Dips

Teams of 2 or 3: Compete 3 rounds of: 15 KBS (55/70) 15 Toes 2 Bar 15 Squat Jumps 400 Meter Run all together 2 rounds of: 12 KBS (55/70) 12 Toes to Bar 12 Squat Jumps 400 Meter Run all together 1 Round of: 9 KBS (55/70) 9 Toes to Bar 9 Squat Jumps [&helli... Continue Reading

OPen WOD 15.4 Movement Standards Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 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 handst... Continue Reading

Open Gym today from 11:30-1pm 1. Strength – 10 min Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk 2. Conditioning EMOMx15 5 rounds of: Min 1 – :30s Max reps Burpees Min 2 – :30s Max rep 1-Arm KB Snatches, 55/35 â... Continue Reading

REST DAY! week 4 of the OPEN is here! It’s been a fun 3 weeks with several PRs but more importantly the energy from all of you has been incredible!! Our in house Comp is looking slightly one sided right now but I (we) feel like this week is the wome... Continue Reading