Open Gym – Feb 23, 2017

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. Open 15.3″ – AMRAP in 14 minutes of 7 muscle ups, 50 wallballs (20/14# to 10/9′), 100 double unders
  2. Clean 1-1-1-1-1 then EMOM for 5 minutes of 12 toes to bar
  3. In 3 minutes complete: 10 front squats (185/125#), 10 box jumps (30/24″), max cal row, rest 3 minutes repeat for 5 rounds
  4. Death by shuttle runs, pistols, burpees, strict pull ups
  5. Overhead squat 1-1-1-1-1-1 then 5×5 Sotts press

Reminder:  We’re streaming the announcement of Open 17.1 in the gym at 8:00 pm.  Come in to hang out and watch it live!

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This Post Has 4 Comments

  1. CFE @ 4:30
    1 mile run
    5 Rounds
    *20 KB swings (53/35)
    *20 sit-ups
    1 mile run

    1. Damn … I’ve gotta do a makeup on this

  2. Note – the Open viewing party will be in the back PT room while Whitehorse Rugby trains in the main gym.

  3. Beautiful day!

    Erin 24:45 Rx
    Betsy 25:25 (26)
    Rach 26:20 Rx
    Curtis 32:15 Rx
    Mel 29:50 Rx
    Ray 28:57 (44)

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