Open Gym – Apr 5, 2018

Bri on a heavy back squat!

Come on in between 4:30 and 7:00pm for Open Gym! You can work on anything you’d like, including making up a workout from the past week:

  • Complete 10 rounds for time of: 3 PC and J (135/95#), 15 wallballs (20/14# to 10/9′)
  • Deadlift 3-3-3-3-3 then 50 evil wheels NFT
  • Complete 10 – 1 reps for front squat (185/125#), chin ups
  • Complete 30 reps for time of: cal row, box jumps (24/20″), DB thrusters (50/35#), sit ups, burpees, DB snatches (50/35#), 10 t2b after each set.
  • Tabata: farmer carry, MB cleans, Russian twists, wreckbag lunges
  • Bench Press 3-3-3-3-3 then 5×10 KB bench press

Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

This Post Has 4 Comments

  1. U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
    He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

    “Hammer”

    Five rounds, each for time, of:
    5 Power cleans (135/95)
    10 Front squats (135/95)
    5 Jerks (135/95)
    20 Pull-ups
    Rest 90 seconds

    1. I want. I need… Ugh. C’Mon shoulder, magically get back to 100%…

  2. The Kehl’s are buying a minivan! The 2010 Rav4 is up for sale…sorry Ricky, it is a sweet ride and will be missed. Can I still be VP of the ICA Rav4 Club?

    CFE @ 5:30AM!!!
    7min
    90 Double Unders
    75 Sit-ups
    *Any remaining time, rest

    7min
    60 Wallballs
    50 Sit-ups
    *Any remaining time, rest

    7min
    30 Squat Cleans (95/65)
    25 Sit-ups

    See everyone in a couple of hours.

  3. CFE
    Ceil 6:16 Rx, 5:52 (12), 6:10 Rx
    Chris 5:56, 5:57, 5:40 Rx
    Murray 3:57 (2xsu), 4:06 Rx, 6:11 Rx
    Vollmer 3:08, 4:55, 5:07 (1/2 GHD across)
    Dan 3:16, 3:48, 3:16 Rx
    Iggy 4:10, 5:08, 6:17 (135 and Rx+ core)
    Elissa 3:35 Rx, 4:06 (Rx+ 16), 3:40 Rx
    Caine 🙂
    Ash 4:19 Rx, 5:10 (12), 4:44 Rx

Leave a Reply


The maximum upload file size: 50 MB.
You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other.

Close Menu