Weekly Open Themes

The Open is coming up next week! OMG! Team captains have come up with a weekly theme. Teams will be judged on their spirit and creativity each week, giving an opportunity to win 5 points for the team.

Week 1 – Hockey Night in Canada (chosen by More Reps, More Goji’s)
Week 2 – Zombie Night (chosen by Wodding Crasher)
Week 3 – Rock the Shamrock (chosen by Gym Class Heroes)
Week 4 – Superhero Night (chosen by WOD Now, Wine Later)
Week 5 – ???

Dumbbell Push Jerks x10
3 sets

50 Wall Balls (20/14# @ 10’)
40 DB Push Jerks
30 T2B
20 Box Jump Overs (30/24”)
10 Muscle-ups (2x pullups)

Lift off
Lift off

43 thoughts on “Weekly Open Themes”

  1. WU 2x Mob
    Dumbbell Push Jerk x10 / 3 sets @#20

    50 WB @#20/10′
    40 dumbbell jerk @#20
    30 T2B (15 T2B & 15 Knee chest)
    20 box jump 24″
    20 Ring row

    Time 12:24

    First time doing T2B in WOD massage worked last night first time without shoulder pain! Thanks Patrick

  2. Dumbbell Push Jerks x10
    3 sets (15-20-25#)

    50 Wall Balls (10# @ 10’)
    40 DB Push Jerks @15#
    30 T2B
    20 Box Jump Overs (20”)
    10 Muscle-ups (2x ring rows)

    15:46
    T2B took forever but did them all (no knee raises) 🙂

    Thanks Patrick!

  3. Mobility
    WU x 1
    Group Mobility

    Dumbbell Push Jerks x10
    3 sets
    15-20-25#

    50 Wall Balls (14# @ 10’)
    40 DB Push Jerks @ 15#
    30 T2B
    20 Box Jump Overs (24”)
    10 Muscle-ups (scaled to 20 ring rows)

    Time: 12:30

    Phew! Thanks Patrick. Good job everyone 🙂

    1. 🙂 ok maybe I should I gone a little heavier…and threw in a couple Pullups. Thanks for keeping my honest 😉

  4. MOB + WU x 1
    Group Mobility

    Dumbbell Push Jerks x10
    3 sets
    25#

    50 Wall Balls – 14#
    40 DB Push Jerks – 25#
    30 T2B – Knee Ups
    20 Box Jump Overs (24”)
    10 Muscle-ups – 20 Ring Rows

    Time: 15:51

  5. How about – Super Fantastic 80’s Fabulous Night!!!
    We can all wear florescent head bands and tease our bangs and rock the 80’s and go out with Super Style!!!!

  6. Mobility
    WU x 1
    Group Mobility

    Dumbbell Push Jerks x10
    20-25-25#

    50 Wall Balls (14# @ 10’)
    40 DB Push Jerks @ 20#
    30 T2B
    20 Box Jump Overs (24”)
    10 Muscle-ups (scaled to 20 pull ups)

    Time: 14:41

  7. Dumbbell Push Jerks x10
    3 sets

    30/40/50 kind of a odd movement, hard to keep them in tight.  Fun! 

    50 Wall Balls (20/14# @ 10’)
    40 DB Push Jerks @40#
    30 T2B  (3x 10) 
    20 Box Jump Overs (30) 
    10 Muscle-ups (bar) 

    11:12 

    Score: 11:12

  8. Dumbbell Push Jerks x10
    15-20-25#

    50 Wall Balls (12# @ 10’…I really had to jump these today!)
    40 DB Push Jerks @ 20#
    30 T2B
    20 Box Jump Overs (24”)
    20 pullups

    Time: 10:54

    Thanks Blake! Fun class

  9. DB PJ x10
    25-30-35

    WOD @ 35# DB
    9:56

    WB – 41+9
    DB PJ – 10+10+10+7+3
    T2B – 12+10+8
    BJ – steady
    MU – singles

  10. WUx2
    Dumbbell Push Jerks x10
    3 sets

    30-35-40

    50 Wall Balls (20# @ 10’)
    40 DB Push Jerks @35#
    30 T2B
    20 Box Jump Overs (30in)
    10 Muscle-ups (scaled to 20 pulups)

    Time–> 12:14

    Great to be back with my peeps!

    Superb work 6am folks!

  11. WUx1

    Dumbbell Push Jerks x10
    3 sets

    30-40-40

    50 Wall Balls (20# @ 10’)
    40 DB Push Jerks @35#
    30 T2B
    20 Box Jump Overs (30in)
    10 Muscle-ups (scaled to 20 pulups)

    Time–> 14:02

    3x30sec planks.

  12. Open gym

    Wod
    Scaled
    50 wallballs 14lbs
    40 DB push jer @25lbs
    30 knee raises
    20 box jump over 20
    20 ring rows
    Time= 11:20

    It was fun to WOD with Crystal and Heather 🙂

  13. M+WU
    Group WU

    Dumbbell push jerks
    3 sets of 10 reps
    15-25-20lb

    WOD:
    50 wall balls 10′, 8lb
    40 dumbbell push jerks 20lb
    30 knee raises
    20 box jump over 24″
    20 jumping pullups

    12:41

  14. DB Push Jerks x 10
    8# – 15# – 20#

    WOD: (18 min cap)
    50 Wallballs (10# @ 10′)
    40 DB Push Jerks (15# – those were tough!)
    30 knee raises
    20 over the box jumps (24″)
    10 (jumping pullups – I should have done 20, but I messed up/ forgot)

    Time: 10:42

  15. mob wux2
    group mob
    dumbbell push jerk
    3 set of 10 rep
    20-25-30
    WOD
    50 wall ball 20#
    40 DB push jerk
    30 T2B
    20 box jump over 20 in
    10 MU ( 20 ring row)
    time 12:22

  16. Dumbbell Push Jerks to 40#

    WOD as Rx’d
    13:53

    Smoother than I expected.
    — WB: 30+10+10
    — DB PJ: Quick 5’s
    — T2B: 10+8+5+3+2+2
    — BJ: Steady Slog
    — MU: Singles

  17. Dumbbell Push Jerks x10
    3 sets
    15# 20# 20#

    50 Wall Balls (8# @ 10’)
    40 DB Push Jerks 15#
    30 knees raises
    20 Box Jump Overs (12)
    20 Ring Rows

    11:31

    Fun 5pm class

  18. WU 2x Mob

    Dumbbell Push Jerk x10 / 3 sets 25# 30# 40#

    50 WB @ 14# 10′
    40 dumbbell jerk @ 30#
    30 T2B
    20 box jump 30″
    20 Pull Ups

    Time 15:13

    Thanks Kevin fun WOD!

  19. WU x 2
    Group Mobility

    Dumbbell Push Jerks x10
    25-35-40

    WOD
    50 Wall Balls – 20#
    40 DB Push Jerks – 30#
    30 T2B
    20 Box Jump Overs (3”)
    10 Muscle-ups – 20 pullups

    Time: 13:08

  20. Dumb Bell Push Jerks
    3 Sets x 10: 15-20-25

    WOD:

    50 Wall Balls @ 14# @ 10′ (Slow! Did 10 & then rest in sets of 5)
    40 DBPJ @ 20# (10-10-10-10-10) (Holy shoulder burn!)
    30 Toes to Bar (5 at a time)
    20 Box over jumps @ 24″ (Slow & steady)
    20 Pull ups (1 at a time)
    Time = 15:04

    This was a good one! My shoulders are toast, after yesterday’s Hand Stand Holds & today’s wall balls & dumbbell PJ’s.

  21. Mob + Wup x 2 + more mob
    Group mob

    Dumbell Push Jerks
    10 x 8lbs (light), 15 lbs (kinda heavy), 20lbs

    WOD:
    50 wallballs 12lbs @ 10ft
    40 Dumbell Push Jerks 15lbs
    30 T2B
    20 Box Jump Overs 24 inch
    20 kipping pullups
    Time = 12:27

    Note = need to work on not going too low on the wallballs (maybe practice with a box) and start training again to increase reps before breaking

  22. MOB + WU x 1
    Group Mobility

    Dumbbell Push Jerks x10
    3 sets
    10# – 15# – ran out of time

    50 Wall Balls – 6#
    40 DB Push Jerks – 10#
    30 T2B – Knee raises
    20 Box Jump Overs (12”)
    10 Muscle-ups – 20 jumping pull-ups
    Time: 11:00

  23. WOD with 20# dumbells, 1 muscle up + 18 pullups! First muscle up in a year! I wish I wasn’t so scared to do them more often!

  24. Dumbbell Push Jerks x10
    3 sets 8-15-20

    50 Wall Balls @ 8bls
    40 DB Push Jerks @ 15lbs
    30 knee raises
    20 Box Jump Overs 12″
    10 Muscle-ups (2x jumping pullups)
    Time: 13:53

  25. Mobility
    WU x 1
    Group Mobility

    Dumbbell Push Jerks x10
    3 sets
    15#

    50 Wall Balls (4# @ 10’)
    40 DB Push Jerks @ 10#
    30 T2B scaled to knee raises
    20 Box Jump Overs (12”+ 25# plate)
    10 Muscle-ups (scaled to 20 jumping pull-ups)

    Time: 12:23

    Really liked this one!

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