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:
- Find 1 rep max of the complex: power clean, hang power clean, hang clean, jerk
- Partner Interval AMRAP in 17 minutes: 10 box jumps (24/20″), 8 power snatches (75/55#), 6 burpees
- Complete for time: 12 thrusters (115/75#), 24 toes to bar, 9 thrusters, 18 toes to bar, 6 thrusters, 12 toes to bar
- “Nate” AMRAP in 20 minutes of 2 muscle ups, 4 HSPU, 8 KBS (70/53#)
- Banded Box Squat 10×2 then 20 knee jump box jumps
- Complete for time: 30 wallballs (30/20# to 10/9′), 800m run, 30 wallballs (30/20# to 10/9′)
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CFE @ 4:30
400m Run
1-2-3-4-5 Squat Cleans (135/95)
*4 Burpees Over Bar after each set of squat cleans
800m Run
5-4-3-2-1 Squat Cleans (135/95)
*4 Burpees Over Bar after each set of squat cleans
400m Run
This should be titled: The Dog Whisperer.
CFE
Nikki K. 20:58 (65?)
Brooks 18:33 (row)
Amy 18:03 (55)
Dave W. 22:21 (105)
Sigal 22:30 (115)
Lombardi 17:06 Rx
Moira 22:05 (35, chargers)
Caine 16:26 Rx
Karen 21:20 (75)
Mike C. 16:35 Rx
Postek 19:54 Rx
Jen C. 17:17 (75)
Andy 18:15 (93)
Catherine 15:24 (65)
Vanessa 20:45 (row, 15: 8# wb squat cleans/10 cal bike)
Duris 19:45 Rx
My weight was 75#
Awesome! Thanks for noting!