Carol mastering the snatch
(Open WOD 11.5)
5 Power Cleans @145/100#
15 wallball shots @20# 10ft/14# 9ft
Don’t forget Saturdays we have regular class then we have open gym until noon. During open gym we will be there to help with anything you want to do. If you missed a workout from the week you want to do this is a great time for it. If there are any skills you would like to practice open gym is the place. Come in and get moving.
Front Squat OT3M
4×4 – use same weight for each lift, heavy but no fails
*walking lunge down and back in the gym between each round of KB swings.
2×3 @70%; then 2×3 @72%
(Complete as much as possible in 20 minutes of:)
* There will be scaling options…don’t panic!!! *
(OTM for 5 min)
Min 1-5/3 strict pull-ups
Min 2- 4/2 strict chin ups
Min3- 5/3 strict narrow pull-ups
Min 4- strict chin ups
Min 5-3/1 strict pull-ups
200 meter run
20- Box Jumps
- Preheat oven to 400°F.
- Cut yams lengthwise into roughly the same size wedges. I ended up with 8 wedges per yam. If you have a larger yam, you can make more wedges.
- Use kitchen shears or a sharp knife to cut bacon in half lengthwise. I find that a thinner cut of bacon works best.
- Wrap each wedge with a bacon slice.
- Lay slices in a single layer on a large, rimmed baking sheet.
- Bake for 10 minutes, then use tongs to flip the wedges, and continue baking for an additional 15 minutes or until the bacon is crispy.
EMO3M for 12 min
OPEN WOD 11.1
AMRAP in 10 min
30- Double unders
(Complete as many rounds in 10 minutes of:)
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
(Complete as many rounds as possible in 13 minutes of:)
21 Deadlift 135#/95#
WE ARE OPEN!!!!! We are so excited to back in the gym doing what we love to do. Don’t forget we have some specials running.
***Founding Members Special-First 25 Members to sign up $100 monthly fee for life****
***Grand Opening Special- Sign up before Jan 17th and January is Free****
10×1 EMOM of
Clean and Jerk
KB Clean and Jerks 50#/35#
Two panoramic views of the gym. Stop by and see us!!