Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:
- Complete for time: 50-40-30-20-10 DU, 25-20-15-10-5 TU and PU, 5-4-3-2-1 MU
- Back Squat 5-5-5-5-5 then max consecutive KB presses
- Complete a round every 2 minutes for 7 rounds of: 4 power clean and jerks (205/125#), 5 chest to bar pull ups, 6 lateral ball slams (40/30#)
- Clean and Jerk 1-1-1-1-1-1 then 3 rounds for time of 10 clean and jerks (40%), 10 burpees
- “Baz” – AMRAP in 30 minutes of 30 double unders, 8 cleans (155/105#), 11 hand release push ups
- Complete 21-15-9 reps for time of: pistols (L/R), c2b pull ups
Community Notes: Happy Birthday Natalie C!
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Make up Baz if you missed it.
Great job Marissa!!!
Happy Birthday Natalie!!!
3min – 5min – 7min AMRAPs
400m Run (only do 1x per AMRAP)
40 Double Unders (only do 1x per AMRAP)
Ascending Ladder +5
Burpees
Front Squats (135/95)
*The 400m Run and the 40 Double Unders are the “Buy-Ins” for each AMRAP
*Rest 2min between AMRAPs
For each AMRAP, you will start with a 400m Run and 40 Double Unders…then, you will work on an ascending ladder of 5 Burpees, 5 Front Squats, 10 Burpees, 10 Front Squats, etc.
Each AMRAP, you will gradually complete more burpees and front squats.
Run Fast!
Happy birthday Natalie!
Happy Birthday Natalie!!!
Great job Marissa!!!
Congrats Marissa!!
Happy birthday Natalie! Congrats Marissa!
Happy Birthday Natalie !!
Congrats Marissa !!
Great job Marissa!! 🙂
Caine 16, 33, 31 Rx
Murray :-), 23, 🙂
Iggy 12, 25, 38 Rx+ (155)
Cindy 8, 25, 38 (2xSU, 65)
Nikki 4, 21, 38 (2xSU, 75)
Missy 14, 38, 55 (15ish DU, 65)
Craig 6, 30, 37 (90sec Bike, 2xSU, RD 1 & 2 did squat cleans)
Jenn 12, 42, 64 Rx
Score is number of burpees and front squats
Kehl 13, 35, 56 (95)
Happy Birthday Natalie