2021 Open Workout: Week 1 WOD Details to be updated After 6pm Thursday Evening CrossFit Games Open Workout 21.1 For Time: 1 Wall Walk 10 Double Unders 3 Wall Walk 30 Double Unders 6 Wall Walk 60 Double Unders 9 Wall Walk 90 Double Unders 15 Wall Walk 150 Double Unders 21 Wall Walk 210 Double Unders Time Cap: 15 Minutes Weightlifting Four Sets of: Pendlay Row (6 Reps x @31×1) This is a bent over barbell Row but is taken from the floor for every rep. Rest 30-45 seconds L-Sit Hold (Accumulate 45-60 Seconds) May hang from rig or in support position Rest 30-45 seconds Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

400 Meter Runs! Metcon Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400 Meter Run Station 2 – 10 Dumbbell Renegade Rows (Push-Up, Row Left, Push-Up, Row Right = 1 rep)(50/35 lbs) Station 3 – 500/400 Meter Row Station 4 – 15 Burpee Box Jump-Overs (24″/20″) Station 5 – 60 seconds of Front Leaning Rest on Floor Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

Tempo Front Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set. Metcon “Karen” For time: 150 Wall Ball Shots (20/14 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

How are your Double-Unders?? Weightlifting Every Minute on the Minute, for 12 minutes (4 sets) of: Station 1 – Banded Overhead Triceps Extensions Station 2 – Strict Pull-Ups (pronated, supinated or mixed) Station 3 – Rest Metcon Every 90 seconds, for 18 minutes (4 sets) for max reps of: Station 1 – 60 seconds of Double-Unders Station 2 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds) Station 3 – 60 seconds of Rowing (calories) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

Deadlifts & Handstand Push-Ups! Weightlifting Deadlift x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Metcon Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps (24″/20″ – jump up, step down) 10 Push Press (115/75 lbs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps. Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more