Post-party

15
Mar

Post-party

Box News:
-Don’t forget to sign up on the whiteboard for the Post-Open Party on March 26th.
-Live viewing of 16.4 happening Thursday at 9pm.
-If you want a CFM gym bag, name, colour and money due by March 22.

EMOM for 10 min
3 Sumo Deadlifts @ 65%
3 Burpees

Complete 3 cycles of:
AMRAP in 3 min
15 Box Jumps (24/20”)
5 Shuttle Sprints (10m x2)
Rest 1 min

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26 Responses

  1. Tracy

    EMOM for 10 min
    2 Sumo Deadlifts @ 65%
    3 burpees
    @155#

    Complete 3 cycles of:
    AMRAP in 3 min
    15 Box Jumps (24/20”) – stepped 12″ box
    10 Shuttle Sprints (10m x2)
    Rest 1 min
    round 1 – 2r
    round 2 – 2r + 13
    round 3 – 2r + 6
    total 139

  2. Heather S

    WU X 2 with ring dip negatives

    Sumo @ 195 (what a terrible thing to do to a DL!!)

    WOD: Modified as:
    15 step ups
    100 M row

    40-43-43

  3. Open Gym Playtime:

    EMOM for 10 min
    — Odd: 5 Thrusters @ 95 (add 5-10# each round)
    — Even: 30″ box jumps (add 2-3″ each round)
    Finished with 125# and ~42″ box jumps

    Double Under Practice!
    64 Unbroken! (12 rep PR!)

  4. Shane Hayes

    Sumo @ 315
    Wod rx’d 160
    56/49/55
    Great race Cody and Guy, I gotta get my box jumps a little better to keep up with you two!!!

  5. Steph H

    Mob
    WU x2

    Group Mob

    EMOTM 10 mins
    3 Sumo Deadlifts(145#)
    3 Burpees

    WOD
    3 Cycles of:
    AMRAP-15 Box Jumps(black)
    5 Shuttle Sprints(20m)
    *Rest 1 min between cycles
    Total: 120 reps

  6. Gilles

    mob wux2
    group mob
    EMOM for 10 min
    3 sumo deadlift 135
    3 burpees
    WOD
    complete 3 cycle of
    AMRAP 3 min
    15 box jump 20 in
    5 shuttle sprint 20 m
    rest 1 min
    total 116

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