Come and join us for Open Gym from 1000-1200!
Sunday, December 15th

Come and join us for Open Gym from 1000-1200!
“McCartney”For Time (in a team of 3):2,000 meter Row14 Dumbbell Thrusters (2 x 50/35 lb)34 Kettlebell Swings (70/53 lb)484 Double-Unders108 Burpees2,000 meter Row18 Deadlifts (225/155 lb) With a running clock, in a team of 3, perform the prescribed work in… Read more »
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar… Read more »
Deadlifts – 3×5 at 90% 5RM Deadlifts – lets shoot for 75-80% of 1RM if no 5RM. Ascending AMRAP 11 2 Alt KB Snatch 53/35 | 35/26 | 26/18 2 KB Swings 53/35 | 35/26 | 26/18 2 Burpee to… Read more »
Front Squat – 4×3 @ 85%, 90%, 95%, 100% of 5RM **Drop 15% for 1RM numbers** 8 Rounds for time: 16 min cap 5 Squat Cleans 135/95 | 115/85 | 95/65 10/8 Cal Assault Bike (12/10 cal row) Workout –… Read more »
Ring MU – Spend ~ 10 minutes working on kipping dips then ~ 10 minutes to accumulate 15 ring pull ups or strict ring rows and 25 dips (kipping/strict) Ring MU – perform one set for max reps, then 4… Read more »
Strict Press – 5/4/3/2/1 at 90%, 95%, 100%, 105%, 110% of 5RM AMRAP 10 10 Dual DB Clean 50/35 | 35/25 | 25/15 10 Dual DB Push Press 50/35 | 35/25 | 25/15 30 DU/60 SU Workout – we’ll have… Read more »
Hero WOD: Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Chest-to-bar Pull-ups Run, 400 m… Read more »
Teams of 2: AMRAP 8: 12 Hang Power Snatch 115/85 | 95/65 | 75/55 12 Hand Release Push Ups 12 SDHP 115/85 | 95/65 | 75/55 12 Toes-to-bar | K2E | Knee Raise Rest 2 minutes and repeat for a… Read more »
Deadlifts – 5×2 at 90%, 95%, 100%, 105%, 110% of 5RM For those without a 5RM, drop 20% on each number Ascending AMRAP 13 30 DU | 60 SU 1 Round of “Macho Man” 135/95 | 115/85 | 95/65 30… Read more »