Join us between 4:30 and 7:30 tonight for open gym. You can do any workout you’d like, including making up a workout from the past week:
- “13.2” – AMRAP in 10 minutes of: 5 shoulder to overhead (115/75#), 10 deadlifts (115/75#), 15 box jumps (24/20″)
- Power clean 1-1-1-1-1 then weighted pull ups 1-1-1-1
- AMRAP in 7 minutes of: 9 push ups, 7 toes to bar, 5 front squats (185/115#), rest 5 minutes, repeat.
- Complete 3 minutes on, 1 minute off, 2 on, 1 off and 1 on of KB swings and burpees
- Back squat 6×1 (90%, 5s eccentric) then 1 min max cal airbike
- Complete 5 rounds for time of: 10 handstand push ups, 15 DB cleans (50/35#), 20 pull ups
Reminder: Coach Kehl is running CFE tomorrow at 6:00 am. Come in for a grand ol’ workout!
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CFE @ 6:00AM
6min AMRAP Ascending Ladder (+5 Reps)
*Cal Row
*Air Squat
Rest 3 Minutes
6min AMRAP Ascending Ladder (+5 Reps)
*Hang Power Clean (95/65)
*Bar Facing Chargers (Charger is burpee sans push-up)
Rest 3 Minutes
6min AMRAP Ascending Ladder (+5 Reps)
*Wallballs (20/14)
*Walking Lunges (2x Rep Count = 5R/5L)
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Each AMRAP will begin with 5 reps of each listed movement:
5 Cal Row, 5 Air Squats
10 Cal Row, 10 Air Squats
15 Cal Row, 15 Air Squats…etc until 6 minutes is up.
*For the Walking Lunges: Each knee must touch for it to count as a rep
5 Wallballs, 5R/5L Lunges
10 Wallballs, 10R/10L Lunges…etc.
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
“Blake”
4 rounds for time:
100 ft walking lunge with a plate held overhead (45/35)
30 Box jumps (24/20)
20 Wallballs (20/14)
10 Handstand push-ups
CFE
Iggy 145, 96 (Rx+ @ 135), 101 Rx
Kyle 125, 53, 70 (DC depth)
Derek E. 123, 83, 98 Rx
Jenn 100, 125, 99 Rx
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