Workout

PairUP ThrowDOWN
For time, with a partner:

30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run

Rest 5 minutes, then:

10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

Workout

For time:
400m run
21 pull-ups
400m run
15 pull-ups
400m run
9 pull-ups

__________

Miss a day? Have some skill work you’d like to do? Want to dedicate some time to mobilizing and stretching? Then Open Gym is for you!

Come in on Sunday at 9:00 or 10:15 a.m.! Please sign up in advance on Pike 13.

Rest day or make-up day

__________

Read about the GYMS Act that was introduced in the U.S. Senate.

Workout

As many rounds as possible in 20 mins. of:
200m single kettlebell carry (100m with right arm, 100m with left arm)
20 slam balls
45 ft. handstand walk performed in 15 ft. sections

Workout

20-15-10-10-15-20 reps for time of:
Dumbbell floor press on medicine ball (35/25 lbs.)
Medicine ball clean (20/14 lbs.)
Toes-to-bar

Workout

0:00-10:00
Run 1 mile
Max reps clean and jerk (135/95 lbs.)

10:00-13:00
Rest

13:00-20:00
Run 800m
Max reps power snatch (115/75 lbs.)

20:00-23:00
Rest

23:00-27:00
Run 400m
Max reps thruster (95/65 lbs.)

Rest day or make-up day

__________

Watch Cueing the Thruster from CrossFit.com.

Workout

Weighted strict pull-ups
2-2-2

Then,

21-15-9 reps for time of:
Burpees
Pull-ups

Workout

Front squats
10-8-6-4-2

__________

Open Gym is Sunday! Sign up on Pike 13.

Rest day or make-up day

__________

Congratulations to Cody and Joe for completing the CrossFit Age Group Online Qualifier. Joe placed 86th worldwide in the men’s 50-54 age group!