Join us from 4:30 to 7:30 for open gym. You can work on anything you like, including making up a workout from this week:
- Complete for time: 400m run, 50 box jumps (24/20″), 400m run, 50 wallballs (20/14# to 10/9′), 400m run, 100 double unders
- Sumo deadlift 8×1 (90%) then 5×5 hamstring curls
- EMOM for 16 minutes alternating between 10 thrusters (115/75#), 8 lateral burpees over barbell
- Shoulder Press 5-5-5-5-5 then 3 min L-sit hold
- Isabel – 30 snatches for time (135/95#)
- Complete for time 1000m row, 21-15-9 reps for time of hang power clean (185/125#), pull ups, 800m run
Reminder: CFE with Coach Kehl has been moved to 6:00 am going forward. Check the comments for the workout!
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CFE @ 6:00am
6min – Row as many meters as possible
6min AMRAP
20 Walking Lunges with the Wreck Bags (10R/10L)
10 Burpees
6min AMRAP
10 Wallballs (20/14)
20 Double Unders
There will be 2min of rest between stations
CFE anyone?
I’ll be in Curtis what time?
Around 5
Rest day, hero wod on Monday.
Murray 1616, x, 6+31 (2xsu)
Jess 1317, 3, 6 (12, 2xsu)
Vollmer 1496, 3, 5+5 Rx+ (2-50#DB walking lunges)
Chris M. 1576, 2+20, 4+11 (10du)
Nikki 1425, :-), 5+8 (2xsu)
Faith 1249, 3, 5+17 (10, 2xsu)
Missy 1418, 4, 6+22 (12, 10du)
Jenn 1320, 4+5, 4+3 Rx+ (20#wb)
Be there around 5?