Rest Day Closed
Open Gym Day Mobility 10am-11am Open Gym 11am-12pm Olympic Lifting 12pm-1pm Open Gym 1pm-2pm
2 rounds for time of: BURNER 155-lb. front squats 10 reps 10 burpee pull-ups FITNESS 185-lb. front squats, 10 reps 10 burpee bar muscle-ups RX 205-lb. front squats, 10 reps 10 burpee muscle-ups
10 rounds of: BURNER 1 minute of rowing Rest 15 seconds 30 seconds of air squats to a target Rest 15 seconds FITNESS & RX 1 minute of rowing Rest 15 seconds 30 seconds of air squats Rest 15 seconds Post total calories rowed and air squats completed to comments.
Split Jerk 1-1-1-1-1-1-1 Or Push Jerk 1-1-1-1-1-1-1 Post load to comments.
Complete as many reps as possible in 10 minutes BURNER 5 Power cleans 115/75 5 Push presses 115/75 FITNESS 5 Power cleans 155/105 5 Handstand push-ups RX 5 Power cleans 185/125 5 Handstand push-ups (CrossFit Games standard for Handstand Push-up will apply for this workout) Post reps to comments
WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54,
Rest Day Closed
Mobility w Coach Holly 10am-11am Open Gym 11am-12pm Olympic Weightlifting W Coach Matt and Jason 12p-1p Open Gym 1pm-2pm
Friday 1.1.2016 Closed for Maintenance