tuesday

"DT"

5 rounds for time:

12 deadlifts, 155/105#

9 hang power cleans, 155/105#

6 jerks, 155/105#

monday

Congrats to all the Gambit members who competed at the Fittest Team of the Metro East competition over the weekend.

"Nicole"

AMRAP 20:00

400m run

max rep pull-ups

saturday

Endurance WOD:

200m shuttle runs x 10

Weightlifting WOD:

CrossFit Total

friday

REMINDER: Several coaches and members are competing at the Beast of the Metro East competition this weekend. The Saturday schedule will be modified to the following:

8:30AM - 9:15AM OPEN GYM

9:15AM - 10:00AM ENDURANCE WOD

10:00AM - 1:00PM OPEN GYM/CROSSFIT TOTAL DAY

1:00PM - 2:00PM YOGA

'Fight Gone Bad'

3 rounds of 1:00 stations of:

Wall balls, 20/14#

Sumo deadlift high pull, 75/55#

Box jumps, 20''

Push press, 75/55#

Row, cal

Rest

thursday

Several coaches and members are competing at the Beast of the Metro East competition this weekend. The Saturday schedule will be modified to the following:

8:30AM - 9:15AM OPEN GYM

9:15AM - 10:00AM ENDURANCE WOD

10:00AM - 1:00PM OPEN GYM/CROSSFIT TOTAL DAY

1:00PM - 2:00PM YOGA

A) Overhead Squat, skill work

B) "Nancy"

5 Rounds:

400m run

15 OHS, 95/65#

wednesday

A) Max 400m run

B) 0 - 5:00

max height box jump

C) 5:00 - 10:00

50 burpees for time, 5:00 cap

D) 10:00 - 15:00

rest

E) 15:00 - 20:00

50 burpees for time, 5:00 cap

F) 20:00 - 30:00

50 strict pull-ups, 10:00 cap

tuesday

For time:

9 deadlifts, 275/185#

50 double unders

7 deadlifts

35 double unders

5 deadlifts

25 double unders

3 deadlifts

15 double unders

monday

A) Ring Dips, 3x10

B) for time:

800m run

50 wall balls, 20/14

40 burpees

30 KB/DB snatch, 53/35#

800m run