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:
- Sumo deadlift 4×10 alternating with 4x200m sprint
- AMRAP in 9 minutes of: 9 overhead squats (95/65#), 9 HSPU
- Complete 10 rounds for time of: 5 strict pull ups, 7R/7L lateral plyo skier hops, 3 power cleans (205/125#)
- Complete 50-40-30-20-10 reps for time of: KB swings (53/35#) and sit ups
- Bench Press 1-1-1-1-1-1 then 3×20 floor wipers (60%)
- 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!
This Post Has 7 Comments
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)
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.
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
Hooray to first rope climbs !
Have an amazing Birthday Erin !!
Happy Birthday Erin
Happy birthday EQ!
Happy Birthday EQ!!!!