“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

“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

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

“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

“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

“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

“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

“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

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

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