OPEN/PERFORMANCE/FITNESS
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
For Time
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
“Roy”
5 Rounds of
15 Deadlift, 225/155
20 Box jumps, 24/20
25 Pull-ups
For Time
Gym Closed: March 31st, May 1st
5 Rounds of:
200m Run
21 Shoulder to Overhead (95/65)
15 Front Squat (95/65)
9 Thrusters (95/65)
For Time
Gym Closed: March 31st, May 1st
A member lost his keys at the gym on Friday. If you find a set can you please turn them in to a coach.
OPEN & PERFORMANCE
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)
FITNESS
For Time:
200 Single Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (20/14)
160 Single Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (20/14)
120 Single Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (20/14)
80 Single Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (20/14)
40 Single Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (20/14)
Gym Closed: March 31st, May 1st
A member lost his keys at the gym on Friday. If you find a set can you please turn them in to a coach.
OPEN & PERFORMANCE
3-Position Power Snatch
Build to a Heavy Complex
AMRAP 3:
15/12 Calorie Row
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
4 Power Snatches (135/95)
FITNESS
3-Position Power Snatch
Build to a Heavy Complex
AMRAP 3:
15/12 Calorie Row
12 Power Snatches (65/45)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
8 Power Snatches (75/55)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
4 Power Snatches (95/65)
