Open Workout 19.2


Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1) 25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add

4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

Thursday 2-28-19



5 sets of…

Regular grip, Reverse grip, side grip, Rings, negatives


6 Rounds of 3min AMRAP

3min EMOM start

2:45 of work/ 15 sec to reset.

Run 200m

12 Box Jump overs (24/20)

ME Burpees with remainder of time.

All athletes should do at least 1 burpee per round, scale box Jumps to 5 if unable to.

Measure= Total Burpees

Cashout– Bicep curls

Wednesday 2-27-19


Snatch Balance + OHS

2 sets (1+3)

2 sets (1+2)

2 sets (1+1)

Work to a Heavy set.


For Time

15 Squat Snatches (135/95)

Then, 4 rounds of

8 Back Squat (185/125)

40 DU’s

18min Time cap

Tuesday 2-26-19


Handstand walks

Scaling options available for all abilities. Goal- to get everyone inverted.

Different drills based off ability.

If you are able to do HSPU’s in a WOD you will practice HS Walks.


18min AMRAP

40 KBS (62/35)

30 HSPU’s (scale 5 Wall Walks and 15 Pushups)

200m Run

1 Rope Climb

Monday 2-25-19

Warm up


1- hollow body rock

2- KBS

3- BB FS

4- Kipping Knees to waist


Barbell warmup- Squats Clean review


Squat Clean


Work to a Heavy 3. Reset every rep.



DL (225/155)


15min Time cap

Cashout– 30 wind shield wipers on ground

Friday Open 19.1

15min AMRAP

19 WB (20/14)

19 Cal Row

Measure = reps

Details and scale options available at box

Thursday 2-21-19


Bench Press



50 DU’s Buy in, then..,

Complete in any order

50 Strict Pullups

50 WB

50 Cal Row

50 WBSU (20/14)

50 KBS (53/35)

Then, 50 DU’s to finish.

Wednesday 2-20-19


Snatch Complex

Power Snatch + Hang Squat Snatch + Squat Snatch + Snatch Balance

5-7 heavy sets

20min Time cap



6 Power Snatches (95/65)

5 Burpees over bar


50 Push-Up and 100 DU’s

Tuesday 2-19-19


Strict Press


Push Press


20min Time cap to establish heavy 1


20min AMRAP

12 Sand Bag Step ups (24/20)

20 Ring Rows

3 Power Cleans (185/125)

200m Run

Monday “President’s Day” 2-18-19


Back Squat


Hero WOD

“Dennis McHugh”

15min AMRAP

Ascending Ladder of 3 starting at 3 of..,

Front Squats (135/95)


This Firefighter Hero WOD is dedicated to Dennis McHugh, FDNY, Ladder 13, who was killed on September 11, 2001.

The sun shone brightly on St. John the Baptist Roman Catholic Church in Piermont, and the air was warm. But the hearts of Dennis P. McHugh’s friends, family and colleagues appeared heavy as they remembered the father of three from Sparkill, one of the hundreds of New York City firefighters missing since responding to the Sept. 11 terrorist attack on the World Trade Center.

“We just want to say, ‘So long, buddy,’ ” said Dermid Kelly, who helped deliver the eulogy for the friend he had known since second grade. “We’ll always love you, and we’ll miss you. Take care, buddy.”

Kelly remembered meeting McHugh in the second grade and watching as the new kid in class headed straight for the fireman’s pole on the school playground. A transplant from the Bronx, McHugh played the tough kid, Kelly recalled, and slid down the pole head first.

“Obviously, my next stop with Dennis was to Mrs. Grace, the school nurse,” Kelly recalled.

Michael McHugh spoke of a brother with a goofy grin and a sharp sense of humor who often made himself the punch line of jokes and someone who was more than a sibling.

“He was an older brother by birth, but he was a great friend by choice,” Michael McHugh said of his brother, who abandoned a career in finance to pursue his calling as a firefighter. Another McHugh brother, Tom, is a fire marshal with the New York Fire Department.

Dennis McHugh always knew the right thing to say and was always available to lend a sympathetic ear in times of distress, his brother Michael said.