Open Gym – Jul 6, 2017

The culmination of a LOT of hard work!
The culmination of a LOT of hard work!

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:

  1. Complete for time: 50-40-30-20-10 DU, 25-20-15-10-5 TU and PU, 5-4-3-2-1 MU
  2. Back Squat 5-5-5-5-5 then max consecutive KB presses
  3. 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#)
  4. Clean and Jerk 1-1-1-1-1-1 then 3 rounds for time of 10 clean and jerks (40%), 10 burpees
  5. “Baz” – AMRAP in 30 minutes of 30 double unders, 8 cleans (155/105#), 11 hand release push ups
  6. Complete 21-15-9 reps for time of: pistols (L/R), c2b pull ups

Community Notes:  Happy Birthday Natalie C!

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This Post Has 12 Comments

  1. Hero Thursday

    Make up Baz if you missed it.

  2. Kehl

    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!

  3. Nikki k

    Happy birthday Natalie!

    1. Lindsey

      Happy Birthday Natalie!!!

  4. Lindsey

    Great job Marissa!!!

  5. Nikki k

    Congrats Marissa!!

    1. Chris S

      Happy birthday Natalie! Congrats Marissa!

  6. Kerri

    Happy Birthday Natalie !!
    Congrats Marissa !!

  7. Natalie

    Great job Marissa!! 🙂

  8. Kehl

    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

    1. Kehl

      Score is number of burpees and front squats

      Kehl 13, 35, 56 (95)

  9. Erik

    Happy Birthday Natalie

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