Come in today between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Open 16.3” – AMRAP in 7 minutes of 10 snatches (75/55#), 3 bar muscle ups
- Tabata: Farmer Carry (106/70#), medball cleans (40/30#), Russian twists (45/25#), sandbag box step ups (45/25#)
- AMRAP in 4 minutes of: 6 KB swings (70/53#), 6 push presses (185/115#), 6 lateral burpees over barbell
- Complete 5 rounds for time of: 5 HSPU, 10 front squats (135/95#), 15 box jumps (24/20″)
- Death by hang power cleans (155/105#) then death by double unders (x5s)
- Box Squats 6×3 (85%) then 5×10 goblet squats
Open Notes: Be sure to check out the announcement of Open 16.4 tonight at 8:00. You can click HERE to see it live!
Community Notes: Happy Birthday Filchner!
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CFE @ 4:30
St. Patrick’s Day Partner WOD!!!
3 – 17 – 20 – 16
With a partner, complete
3 Rounds
17 Thrusters (95/65)
20 KB swing (70/53)
16 Burpees
*At some point during this workout, you and your partner must complete a 1,000m Row. It can be 1/2 at the beginning and 1/2 at the end or all at once to start…doesn’t matter.
Example of this workout…Mark and John are partners
Mark – 17 thrusters (John Rests)
John – 17 thrusters (Mark Rests)
Mark – 20 KB swings (John Rests)
John – 20 KB swings (Mark Rests)
Mark – 16 Burpees (John Rests)
John – 16 Burpees (Mark Rests)
Repeat for a total of 3 Rounds.
Happy Birthday Filchner!!
Happy birthday Filchner
Happy Birthday Filchner!!
Happy Birthday Filchner!!!! It’s awesome to have you back.
Happy Filchner Day!
So much fitness going on in that pic above. 🙂
19:23
Mike Rx
Austin Rx
24:06
Moira (35FS, 20)
Vanessa (40, 26)
26:48
Rach (44)
Jeannette (45, 44)
23:56
EQ Rx
Brooks (Russian)
23:52
Emmy (45, 26)
Kelly D. (45, 44 Russian)
26:52
Sigal (Russian)
Chris (45, 35)