

Wed, 03/28/2018
“Humble Pi”
Every Minute on the Minute x 16 (4 Rounds):
1st: 12/9 Calorie Row
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 12/9 Calorie Row
4th: 10 Chest to Bar Pull-Ups
L2
Sub Box HSPU, Seated DB Press or 30 sec static hold on wall
L1
9/6 Cal Row
7 Deadlifts
9/6 Cal Row
10 Ring Rows Notes: Just like last Wednesday’s EMOM, there is no score other than weights and variations used. That being said, athletes can again look to set goals for themselves on e


Thurs, 02/15/2018
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning
400M Run
500 Meter Row Notes: We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. The fo


Sat, 02/10/2018
17.4
Complete as many rounds and reps as possible in
13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. targetSCALED:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. #WOD #174 #OPEN #crossfitopen #amrap #deadlifts #wallballs #calrow #row #hspu


Thurs, 02/01/2018
“Chip Shot”
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups
L2
Sub Box or Piked HSPU
L1
50 Bar Muscle Snatch or MB Push Press
40 Wall Ball
30 Cal Row
20 Seated KB Strict Press FOAM ROLLER CLINIC Notes: Just like when these type of workouts show up in the Open, this workout for most athletes will come down to how many handstand push-ups they can get. Ability level on handstand push-ups will determine


Wed, 12/13/2017
“Hindsight”
AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)
Option A:
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)
Option B:
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)
L1
Sub Barbell for Dumbbell movements Notes: Playing around with some higher skill movements in today’s workout. That being said, for


Thurs, 11/30/2017
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups
L2
Sub Ring Rows
Sub Piked or Box HSPU
L1
35 Reps Per
Sub Ring Rows
Sub Push-ups ROMWOD Notes: The workout today comes down to the gymnastics movements. The two higher metabolic movements that precede them can make or break the pull-ups and the handstand push-ups. Finding a moderate, consistent pace on both the burpees and the row will allow athletes to string larger sets togethe


Fri, 10/13/2017
“Team Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53) L2
Option A:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/53)
L1
8 Jumping Pull-Ups or Ring Rows
8 Push-Ups
12 Russian KB Swings Notes: Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Ath


Mon, 10/02/2017
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row
55 Handstand Push-ups L2
Sub Hang Power Snatches
Sub Piked HSPU or strict press
L1
35 Push Press
35 Ring Rows
35 Cal Row
35 Seated DB Press Notes: With the high rep count, focusing on quality of movement and having a planned break up strategy prevents burnout and gets the best score. The rep scheme of 10-9-8 etc adds up to a total of 55. With one less repetition each set, it provides a n


Tues, 08/08/2017
A) "Diane"
21-15-9
RX
Deadlifts (225/155)
Hand Stand Push Ups
L2
Sub Piked or Box Push Ups
L1
Sub Push Ups B) Jerk Complex
RX
3 Power Clean + Jerks
L2
Power Clean + 3 Jerks Notes: Diane is a classic named WOD and a workout from our last competition. The deadlift should be something you can do in a few sets… no singles. Record your time for this one. #WOD #21159 #Deadlift #HSPU #HandstandPushUps #PowerClean #Jerks #CleanandJerk


Monday, May 8th, 2017
A) POWER SNATCH 9 EMOM 3 REPS B) 3 ROUNDS FOR TIME: L3 50 DU'S 10 POWER SNATCH (135/95) 10 HSPU L2 SUB 1 MIN DU ATTEMPTS 10 SEATED STRICT PRESS L1 SUB 100 SINGLES NOTES: The EMOM is used to work technique and build to a working weight for the WOD. Start light. A box piked HSPU can only be subbed if coach watches you do it and approves of the movement. Otherwise, seated strict press HEAVY is the scale. #WOD #Powersnatch #powersnatch #doubleunder #hspu #handstandpushups