OPEN GYM SCHEDULE

Open gym tomorrow is 9am-11am, at the gym.

Well well well……

Kyle here, and yes, I’ve now got control of the show!

MOD:
Learning the Muscle Up
Check this one out!

WOD:

6 RFT:
10 OHS squats 95#/65#
15 Hollow Rocks
200m Sprint

A View to a Hill

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We

“Eva”
5 RFT:
800m run
30 KB swings 70#
30 Pull Ups

~OR~

“Burpee Grace”
For time:
30 reps of a burpee, done with the push up portion on the bar, and instead of jumping and clapping, perform a full squat clean followed by a jerk. 135#/85#

"CrossFit Shower"

1) Practice Handstands 8 minutes

2)For time:
400m run
15 Front Squats 115/75
800m run
15 Thrusters 115/75
400m
15 Burpees
800m Run

I mile warm up jog

Push Press – 5-5-5-5
Weighted Pull Up – 5-5-5-5
Bench Press – 5-5-5-5
Inverted Ring Row – 15-15-15-15

5 rft:

40 Double Unders
30 Box Jumps
20 KB Swings 1.5/1

Solo:
OUtside WU
CFWU x 2 Strict pull ups
Group:
Speed ladder
Rope walk ups x 10/Rope Climb x 3

TGU + 3 Windmill Press (=1 rep)
3L/3R x 5
*try different objects: Kettlebells, dumbbells, bars, small women and children

4 RFT:
15 burpees
50′ walking overhead lunge left arm
50′ walking overhead lunge right arm

Continued Levels Testing:

Solo:
Outside WU
CFWU x 2 with strict pull ups
Group:
over/under hurdles x 50′ x2 L/R
plate drag x 50′ x2 fwd/bck

L Sit (hang or dip) for max time x 10
Partner Hand Stand holds/Solo handstand holds for max time x 10
2000m row for time
Max double unders in 2 minutes

Spencer training for the games.

PR points: 500m row + 800m run for time

Solo WU:
Outside WU
CFWU x1 with strict pull ups
Group WU:
over/under hurdles 50′left/right
Speed ladder
Wheelbarrow 50′ x 3
pigs on ice skates 25′ left 25′ right
20 hollow rocks
KB swing practice

“Helen”
3 rft:
400m run
21 KB swings
12 pull ups