Open Gym – Feb 8, 2018

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like, including making up a workout from the past week:

  1. AMRAP in 14 minutes of: 10 DB single arm OHS (50/35#), 15 box jumps (24/20″), 20 butterfly abmat sit ups
  2. AMRAP in 10 minutes of: 5 burpees over the bar, 5 thrusters (155/105#), 5 strict pull ups
  3. Back squat 1-1-1, Deadlift 1-1-1, Bench Press 1-1-1
  4. 8 intervals (30 sec on, 30 sec off) of each: row (meters), double unders, 10 yd shuttle run
  5. “The Air Force WOD” – Complete for time: 20 thrusters, 20 SDHP, 20 push jerks, 20 OHS, 20 front squats (95/65#). 4 burpees at the start of each minute. 
  6. 3 x 3-position snatch (50, 60, 70%) then Snatch 1-1-1-1-1-1-1

Schedule Notes:  Join Coach Kehl for CF Endurance tomorrow at 6:00am! Check the comments for the WOD.

Community Notes: Happy birthday Chase!

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This Post Has 5 Comments

  1. Kehl

    Eagles Parade WOD

    5 Rounds (5 Mile Parade Route)

    52 Double Unders (Super Bowl 52)
    41 Squats (Eagles Score)
    33 KB Russian Swings :: 53/35 (Patriots Score…Russian::Create your own thoughts why)

    25min Cap.

  2. Kehl

    Happy Birthday Chase!

  3. Kehl

    The wod is posted on my computer but not on my phone….hmmm

    Here it is again…

    Philly Parade WOD
    5 Rounds (5 mile parade route)

    52 Double Unders (Super Bowl 52)
    41 Air squats (Eagles score)
    33 Russian KB Swings :: 53/35 (Patriots Score…Russian…make your own assumption)

    25min Cap

  4. Kehl

    CFE
    Iggy – Gettin’ Iggy Wit It
    Emma 4+60 (SU, 26)
    Chris 24:29 (SU)
    Jenn 20:54 Rx

  5. Danielle

    Open Gym CFE

    Danielle – 19:48 Rx

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