Wednesday 3/23/16

10min AMRAP
3-6-9-12-15-18-21-etc Thrusters (95/65)
5-10-15-20-25-30-35-etc BJ (24/20)

*You can thank Dylan “The Doughnut” Vangilder for the inspiration behind this WOD.


Tuesday 3/22/16

Buy in: 1,000m Row
3 Rounds of:
10 KB (2/1.5)
15 Pushups
20 Abmat SU
Cash out: 20 Turkish Getups

Monday 3/21/16

No kids class due to spring break.

400m Run
15 OHS (95/65#)

Sunday 03/20/16

Open Gym 2 – 5

Note: Judges for open “do overs” or “make ups” will not be available. Make arrangements before coming if you plan to do 16.4 and need judged.

Saturday 03/19/16

Open workouts will start at 9am. Get there early enough to warm up.

Friday 03/18/16

16.4 is the main workout for the day. This is for people not competing in the open or people not able to make the workout on Saturday. The workout has to be judged by another person if you are submitting your score on We will be hosting the Open from 9-11am on Saturday. If you can’t do the workout on Saturday then you will need to find a judge and complete it today or Sunday. The coaches will be teaching classes, not judging open workouts.

Thursday 03/17/16

The 16.4 announcement is at 7pm cst. We will be watching it live at the gym. Two of our athletes will go head to head right after the broadcast.

3 Cycles of:
3 Rounds for time:
5 sub-1:30/500-m pace pulls on C2
10 Burpees over the rower

rest as needed between cycles

Wednesday 03/16/16

30 Minutes to Establish 1RM
Power Clean + Push Jerk

10 Min Emom (Every Minute on the Minute)
Power Clean
Front Squat
Push Jerk
Split Jerk

Note: The 4 movements in the EMOM are done as a complex. The bar is not dropped between those reps.

Tuesday 03/15/16

40-30-20-10 reps, for time of:
Deadlift 135/95
Wall Ball 20/14, 10/9 ft

Monday 03/14/16

A workout with constantly varied functional movements executed at high intensity across broad time and modal domains.