Open Competitors 1.) 5 * 500m Row – Rest 30 seconds between efforts 2.) Muscle Up Progression Work 3.) 10-9-8-7-6-5-4-3-2-1 Burpees Pull-ups T2B 4.) 10-9-8-7-6-5-4-3-2-1 Box Jumps – 24/20 KB Swing Regionals Competitors – Open Work and the following 1.) 5 min AMRAP 1 Power Clean (225/155 lbs) 1 Muscle-Up 2 Power Cleans 2 Muscle-Ups 3 Power Cleans 3 Muscle-Ups and so on…. 2.) 5 min AMRAP 3 Power Snatches (135/95 lbs) 6 Toes to...

Open Competitors 1.) Open WOD 11.1 10min AMRAP 15 Power Snatch – 75/55 30 Double Unders 2.) EMOM for 10 minutes Even Minutes – 15 Box Jumps Odd Minutes – 15 Burpees to a Target 3.) EMOM for 8 minutes 8-10 C2B Pull-ups 4.) 21-15-9 Thruster – 105/75 T2B Regional Competitors – Same as Open Competitors and 1.) EMOM for 24 minutes 1st minute – Heavy Prowler Push 2nd minute – 5 HSPUs + 3 Muscle-Ups 3rd Minute –...

Open Competitors 1.) 3 * 1000m Row – 90 seconds rest between efforts 2.) Emom for 12 minutes Even Minutes – 7 C2B Pull-Ups Odd Minutes – 14 Box Jumps 3.) “Jack” 20 min AMRAP 10 Push Press – 115/80 10 KB Swings – 1.5 pood/1 pood 10 Box Jumps – 24/20 4.) 5 min AMRAP Ground to Overhead – 165/115 Regional Competitors Same as Open Competitors and 1.) Every 90 seconds until failure 15 calorie row + 30 double...

Open Competitors 1.) Accumulate 100 WallBalls in as few sets as possible (For Time) 2.) 100 Hand Release Push-Ups (For Time) 3.) 10 * 250m Row – 1 minute rest in between efforts 4.) “Randy” – 75 power snatches for time (75/55) Regional Competitors 1.) EMOM for 10 minutes Even Minutes – 3 Full Squat Snatches – 155/105 Odd Minutes – 8 Burpees over the Bar 2.) For time: 95/65 lb Thrusters x 20 reps 5...

Open Competitors 1.) Every minute, on the minute, for 8 minutes – Front Squat x 2 reps @ 75-80% 2.) Five sets of Ascending 3-Position Clean (high hang, mid-thigh, 2″ below the knee) Rest as needed 3.) Four sets for max reps of:30 seconds of Power Cleans @ 60% of 1-RM Clean Rest 90 seconds 4.) 6 * 500m Row – All out efforts – Rest 90 seconds between efforts 5.) Build quickly to 80% of your 1-RM Back Squat, and then…Three rounds for...

Open Competitors 1. AMRAP in 4 – Ground to Overhead – 155/105 2. EMOM for 10 minutes Odd Minutes – 25 Double Unders Even Minuntes – 10 T2B 3.) Row Intervals – 5 * 500m – 1 minute rest in between efforts 4.) “Randy” – 75 power snatches for time 5.) 50 Reps not for Time – Chest 2 Bar Pull-Ups Regionals Competitors 1.) AD – 30 seconds on/30 seconds off until 300 calories (have fun with...

Open Competitors Extra Work 1.) 7min AMRAP of Burpees 2.) Interval Row/Airdyne – 30 seconds on/30 seconds rest * 10 3.) EMOM for 10 minutes Even Minutes – 10 DB Thrusters Odd Minutes – 10 Box Jumps 4.) 100 HR Push-Ups Regional Competitors 1.) EMOM for 10 minutes 5 Strict Pull-ups 30 Double Unders 2.) 12 minutes to work up to the following complex 1 Hang Squat Snatch + 1 Full Squat Snatch + 1 Overhead Squat 3.) 7 min AMRAP...

ATTENTION COMPETITORS…. Effective Immediately we will be holding a competitors level class every Saturday at 2pm.  This class will be an advanced level class to prepare our athletes training for the upcoming Open and Regional season.  This class is open to all our members, however NO SCALING will be allowed. This page is where we will be posting the weekly extra work for those individuals interested in competing in the Open and/or Regionals....

OPEN COMPETITORS a.) EMOM for 10 Minutes Even Minutes – 30 Double Unders Odd Minutes – 8 C2B Pull-ups (C2B = Chest to Bar – Clavicle or Below Makes Contact with the Bar) b.) 3 Rounds for Time 20 WallBalls 20 Box Jumps 24/20 c.) Accumulate 50 Toes to Bar in as few sets as possible d.) “Grace” 30 Clean and Jerks for Time – 135/95 REGIONAL COMPETITORS a.) EMOM for 10 Minutes Even Minutes – 30 Unbroken Double...