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:
- Power Clean 1-1-1-1-1 then death by power clean (60%)
- “12 Days of Christmas”
- “Homecoming” – AMRAP in 16 of 10 bar muscle ups, 41 burpees
- Thruster 1-1-1-1-1 then 3 rounds of 20 floor presses (50% 1RM dead), 10 floor wipers
- Partner Interval – 12 rounds for time of: 15 box jumps (24/20″), 50 yd shuttle run, 15 RKBS (70/53#), 50 yd shuttle run
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CFE @ 4:30
21-15-9
Deadlifts (225/155)
Burpees over Bar
*7min Time Cap
21-15-9
Power Clean (155/105)
Burpees over Bar
*7min Time Cap
21-15-9
Shoulder To Overhead (95/65)
Burpees over Bar
*7min Time Cap
There will be a 3min rest between WODs.
Hashtag correction::HANG power clean
Damn. Wish I could make this one.
CFE
Postek 72, 57, 68 (135HPC)
Sigal 74, 55, 62 (145, 115, 95)
Austin 5:59, 74, 5:46 Rx
Jen C. 6:36, 68, 78 (135, 83, 73)
Chris 68, 69, 77 (125, 75, 55)
Mike 6:51, 65, 81 Rx
Amy 6:56, 74, 6:45 (103, 63, 35)
Mitchell Fitness
Moira 6:59, 74, 6:49 (65, 35, 20#KB)
Craig 6:35, 72, 81 (185, 135, 95)