top of page

Wednesday, Feb. 23, 2022

The OPEN is upon us, and here are a few thoughts: the WODs are announced on Thursday at 3:00 p m. Fridays workout will be the OPEN WOD!! Leading up to the day that you will be doing the OPEN, here are some suggestions:

2 days before should be active REST! Movements with light to mid-range weight, light Tabatas, 12-15 mins bike or Row, some stretching is always good, bands and push-aways are good!!! The day before calls for a little bit of movement, light bike (5 mins), and practice transitions, do NOT go heavy, even if just practicing. Diet is important also. Small meals early with some good carbs pre workout (I love a banana with honey and about 4 oz protein drink). I hope this is useful! Go hard but don’t forget how blessed you are and have fun baby!!!


Tabata Bicycles

Tabata Cardio (light)


12 min AMRAP

1 Wall Walk

8 Thrusters (55/75)

6 Toes to Bar

4 Sprawl Burpees

Recent Posts

See All

Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend


bottom of page