A 4 station alternating EMOM today. Take a few minutes and warm up thrusters and rope climbs, then let’s get after it. You may start on any station you’d like but you must go in order. Strive to complete all sets of thrusters unbroken. Coaches discretion on subbing out running (weather). Conditioning Alternating EMOM x 24 Minutes A. 2-3 Rope climbs depending on ability 2=Rx B. 10 Thrusters (75/55) C. 12 Burpees D. 100M run (lets see weather)Read more

Today we throw it back to last years Open. This one was a lot of fun with an interesting “beat the clock” format. The faster your complete the work, the more rest or more of a headstart you earn. Today, scale so that you can work in the 3rd set. Meaning, adjust the weight and rep schemes so that you can complete rounds one and two (at least). Conditioning  Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. continued…..see WODIFY for full description.Read more

Let’s start off with some skill work today, we’ll pair that with calorie row / bike to start our engines and work under a fatigued state. Two quick met-cons today, with a 2 minute rest between. Basic moves here, so head down and go, keep moving and go for max reps on both WODs. Alternating EMOM x 8 A. 15/10 Cal row or bike B. ME HSPU x:40 or HSPU Progression   AMRAP in 6 minutes of 21 Kettlebell Swings (55/35) 21 Air Squats 21 Push-ups rest 2 minutes AMRAP in 4 minutes 21 Goble Squats (55/35) 21 Sit-upsRead more

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Take the first 8-10 minutes to build up in weight to a moderate (65-75% 1RM) load for CJ / Front Squat. You’ll be completing 6 rounds for time today, so work with a coach to verify what weight is right for you as this is a high volume workout. The weight needs to be heavy enough for you to not go unbroken on all of the weightliftng. This workout will have a cap of 20 minutes. Once everyone is done, and bars are put away, take a few minutes to recover then knock out 100 double unders for time, scale as needed, or go AMRAP in 3 minutes. Conditioning 6 Rounds for Time 2 Clean and Jerks 205/135 3 Front Squats (same bar) 6 Burpee Box Jump Overs (24/20) Rest 5 About minutes then, for time 100 Double UndersRead more