Open Gym – Nov 30, 2017

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Hats off to Allison and Kelly M on their first rope climbs!

Join us from 4:30 to 7:30 tonight for Open Gym.  You can work on anything you like including making up a workout from the last week:

  1. Sumo deadlift 4×10 alternating with 4x200m sprint
  2. AMRAP in 9 minutes of: 9 overhead squats (95/65#), 9 HSPU
  3. Complete 10 rounds for time of: 5 strict pull ups, 7R/7L lateral plyo skier hops, 3 power cleans (205/125#)
  4. Complete 50-40-30-20-10 reps for time of: KB swings (53/35#) and sit ups
  5. Bench Press 1-1-1-1-1-1 then 3×20 floor wipers (60%)
  6. Complete 5 rounds for time of: 15 one arm DB thrusters (50/35#), 50 double unders, 3 rope climbs

Reminder: Coach Kehl will be running CFE at 6:00 am tomorrow.  Check the comments for the workout!

Community Notes:  Happy Birthday Coach EQ!

 

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This Post Has 7 Comments

  1. Hero Thursday

    U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

    “Marco”
    3 rounds for time of:
    21 pull-ups
    15 handstand push-ups
    9 thrusters (135/95)

  2. Kehl

    Congrats Ladies!
    Happy Birthday EQ!

    CFE @ 6:00am

    In 7min, complete:
    21-15-9
    Calorie Row
    Push-Ups

    In 7min, complete:
    21-15-9
    KB Squats (53/35)
    Burpees

    In 7min, complete:
    21-15-9
    10yd Shuttle Runs
    Sit-Ups

    *There is no break between 7min WODs. If you complete the 21-15-9 in the 7min, record the time you completed and you get the rest of the time to rest until the next 7min WOD. If you don’t complete the 21-15-9 in the 7min, record the number of reps you completed and start the next 7min WOD.

  3. Kehl

    CFE
    Iggy 3:23, 4:50, 5:04
    Durant 3:37, 5:58, 5:06
    Chris 5:42, 6:05, 6:38
    Jenn 5:18, 4:32, 5:09
    Missy 5:35, 5:32, 4:38
    Murray 3:41, 4:47 (chargers), 4:55

  4. Kerri

    Hooray to first rope climbs !
    Have an amazing Birthday Erin !!

  5. Erik

    Happy Birthday Erin

  6. Nikki k

    Happy birthday EQ!

    1. Lindsey

      Happy Birthday EQ!!!!

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