Open Gym – Jul 12, 2018

Join us between 4:30 and 7:00pm for Open Gym! You can do any workout you’d like, or make up a workout from the past week:

  1. AMRAP in 16 minutes of: max consecutive muscle ups, w/ 100 DU after each break. (Modification: AMRAP in 16 of 20 pull ups, 20 push ups, 100 DU)
  2. Clean & Jerk 1-1-1-1-1, then 3 x 10 consecutive power clean & jerks
  3. Complete 7 rds for time of: 25 yd overhead walking lunge (45/25# plate), 15 box jumps (24/20″). Cash out: WALK for 15 minutes with 50/35# wreckbag for max distance
  4. Every 4 minutes for 40 minutes complete a 400m run or 400m row. (Alternate rounds of running and rowing until you complete 5 rds of each.)
  5. Complete for time: 10 burpees, 20 power snatches (115/75#), 30 burpees, 40 power clean & jerks (115/75#), 50 burpees
  6. Overhead squat 3-3-3-3-3 then 50-40-30-20-10 reps not for time of: hollow rocks, sit ups

Schedule Notes: There will be will be no 12:00pm class this Friday. All other classes are on as normally scheduled!

Community Notes: Happy birthday Rambo!

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  1. CFE @ 5:30AM

    Partner :: Complete in any order
    2 Mile Run
    100 Box Jumps (24/20)
    100 KB High Pulls (53/35)
    100 Double Unders
    *Each athlete must run 1 mile (1 mile, 2x800m, 4x400m)
    *Work inside can be divided up evenly or unevenly
    *Both athletes may work at the same time

  2. United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

    In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

    Tiffner’s mother, Judith, said her son always wanted to serve.

    On a 25-minute clock:

    Run 1.5 miles

    Then perform AMRAP of:
    11 chest-to-bar pull-ups
    7 hang cleans (155/105)
    7 push presses (155/105)

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