Rest day or make-up day

__________

Get signed up for Open Gym on Sunday! Classes are available at 9:00 and 10:15 a.m.

Workout

Tabata:
Push-ups
Rest 1:00
Double-unders
Rest 1:00
Wall balls
Rest 1:00
GHD sit-ups
Rest 1:00
Hang power snatches (45/35)

Complete a full Tabata interval for each movement before moving to the next.
Score is total reps for each movement.

Workout

7 rounds for load of:
10 pull-ups
5 thrusters

Rest as needed between rounds.

Workout

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 185 lb. ♂ 275 lb.

Rest day or make-up day

__________

Open Gym happens every Sunday at 9:00 and 10:15 a.m. Sign up on Pike 13!

Workout

For time:
50 overhead squats (95/65)
50 chest-to-bar pull-ups
50 box jumps
50 power cleans (95/65)

Workout

“DT”

Five rounds for time of:
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

Rest day or make-up day

__________

Get signed up for open gym on Sunday! See you at 9 or 10:15 a.m.

Workout

3 rounds for total reps of:

1:00 row for calories
1:00 goblet squats (53/35)
1:00 toes-to-bar
1:00 burpees
1:00 kettlebell sumo deadlift high pulls (53/35)

Congratulations to Greyson for competing in the Quarterfinals of the CrossFit Games qualifier! He placed in the top 10 percent of individuals in the Open and recently completed five tough workouts over three days to complete the Quarterfinals tests.

__________

Workout

Back squat
3-3-3-3-3-3-3