Open workout 16.3
Watch the workout announcement live here!
Don't forget about Friday Night Lights!! Warm-ups start at 4:30 with heats starting at 5! Read more »
1. Every Minute on the minute for 10 rounds
even minutes
Back Squat
5 Reps @ 70%
odd minutes
8 strict sumo deadlift high pulls
heavy
2. Complete for time:
100 Double unders
100 Sit ups
50 Wall balls
50 push ups
25 6' broad jumps
25 toes to bar Read more »
With a partner complete as many rounds as possible in 18 Minutes of:
1 Power Clean and Jerk (95/65LB)
1 Burpee Over Bar
1 Thruster(95/65lb)
1 Pull Up
2 Power Clean and Jerk
2 Burpee Over Bar
2 Thruster
2 Pull Up
Each partner completes a round and then add 1 Rep Read more »
1.Every Minute on the Minute for 10 Rounds
even:
6 Deadlifts @ 75%
odd:
6 strict dumbell/KB press each arm
2.Complete 5 rounds of:
1 Muslce ups
5 Box Jumps(30''/24'')
10 KB swings(24/16kg)
sub 5 Ring dips for MU/ or 3 Assisted muscle ups Read more »
Friday Night Lights!! Every Friday during the open!! Heats run from 5 until everyone goes!! Come out and throw down or cheer on others! Open to everyone!!
With summer approaching, it's time for athletes to be ready for the off season! Click here for three moves every athlete should be doing! Read more »
With a Partner, complete the following for time:
500m row each
20 Burpees over Rower
30 Wallballs (20/14)
40 Power Cleans (135/85)
30 Wallballs (20/14)
20 Burpees over Rower
500m row Each
Wallballs must be passed in air for each rep Read more »
1.2 rounds not for time:
5 wallwalks
5 candlestick rolls/leg
1 ropeclimb
2.Complete 3 rounds of the following for time
1 Mile Run
25 Abmat SitUps Read more »
