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 3 rounds for time: 3 rope climbs, 15 HPC (135/95#), 30 yd sliders
- Shoulder Press 1-1-1-1-1 then tabata shoulder press (30% 1 RM)
- Complete 21-15-9 reps for time of: back squats (225/135#), ring dips
- Complete 5 rounds for time of: 20 medball cleans (20/14#), 20 pull ups, 20 box jumps (24/20″)
- AMRAP in 12 minutes of: 10 push presses (95/65#), 20 Russian twists (25/15#), 30 double unders
- Deadlift 5-5-5-5-5 then 30R/30L single leg deads
Meat Notes: I’ll be placing the meat order on Friday at noon. If you’re interested, have the spreadsheet (HERE) filled out by then.
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CFE @ 4:30
Complete in any order/rep scheme for time:
1 Mile Run
200 Ground-2-Overhead Wallball (20/14#)
300 Double Unders
Wittman(Rx+):
7 rounds for time
15 KB swings (53/35)
15 Power cleans (135/95)
15 Box jumps (24/20)
Winners aka CFE
Brooks 25:04 Rx (row)
Caine 🙂
Moira 28:34 (6# wb pc, 2xsu)
Catherine 21:53 (2xsu)
Robert 26:45 (2xsu)
Curtis 30:00 (75 wb’s 2 go)
Dave W. 30:09 (2xsu)
Christine 23:25 (400su)
Mike C. 30:25 Rx
Kehl 10:27 (1/2 reps)