Reminder: Submit your scores by Monday at 5pm.
3/7/22
WOD
Rest Day
REMINDER: SUBMIT YOUR SCORES BY MONDAY AT 5PM.
3/5/22
WOD
”TK”
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, high
12 Kettlebell swings, 70/53-lbs.
3/4/22
WOD
Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar-facing burpees
♀ 155 lb
♂ 225 lb
Time cap: 10 minutes
3/3/22
WOD
4 sets of:
4 minutes on/4 minutes off
200 Single-unders
25 Toes to Bar
100 Double-unders
25 Sit-ups
3/2/22
WOD
12 minute EMOTM of:
Front Squat, 4 reps
12 minute AMRAP of:
10 Burpees to a Bar
10 Wall-balls, 20/14-lbs.
3/1/22
WOD
30 minute AMRAP of:
400m Row
30 Kettlebell Snatches, 53/35-lbs.
20 Box Get Overs
400m Run
30 Kettlebell Clean and Jerks
20 Slam Balls
Reminder: IF YOU officially SIGNED UP FOR THE OPEN SUBMIT YOUR SCORES BY MONDAY AT 5PM.
2/28/22
WOD
Work up to a Heavy Clean and Jerk
15-12-9-6-3 reps for time of:
Chest to Bar Pull-ups
Clean and Jerk, 135/95-lbs.
Push-up
IF YOU SIGNED UP FOR THE OPEN MAKE SURE YOU SUBMIT YOUR SCORES BY MONDAY AT 5PM.
2/27/22
WOD
Rest Day
If you signed up for The Open make sure you submit your scores by Monday at 5PM.
2/26/22
WOD
“White”
Five rounds of:
3 Rope Climbs
10 Toes to bar
21 Walking lunge steps with 45/35lb plate held overhead
Run 400 meters
2/25/22
WOD
Open Workout “22.1”
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
What is Friday Night Lights?
It’s been nearly 2 and a half years since we had a REAL FNL and many of you may be wondering what it’s all about.
The gym will open Friday from 3:30pm on. We will run the first heat as soon as we have enough people for a full heat.
When you show up, you will sign up for a heat - this is first come, first serve.
There will be a warm up provided and it’s up to you to warm up as needed before your heat is called.
Depending on the length of the workout the heats may go fairly quickly.
You will have a judge to count your reps and make sure you are hitting the required movement standards.
Spectators - friends/family - are welcome to come watch and cheer!
If you aren’t doing the workout at that time, please still come to cheer and help judge!