Come on in between 4:30 and 7:00pm for Open Gym! You can work on anything you’d like, including making up a workout from the past week:
- Open 18.5: AMRAP in 7 minutes of 3 thrusters, 3 C2B PU, 6, 6, 9, 9, etc.
- Run 1 mile NFT then front squat 2-2-2-2-2
- For time, with 3 deadlifts (315/205#) at the top of each minute: 20 strict pull ups, 40 burpees, 4o wall balls, 80 DU
- 4 rounds for time of 15 box jumps (36/30″), 400m run
- Power snatch + hang snatch complex 1-1-1-1-1-1
- “Nate” – AMRAP in 20 minutes of: 2 MU, 4 HSPU, 8 KBS (70/53#)
Schedule Notes:
- Join Coach Kehl for CrossFit Endurance at 6:00am. Starting next week, this class will be moved to 5:30am!
- Join Amy for Yoga at 7:00pm. Open gym attendees need to be cleaned up and quiet by the start of yoga.
Open Notes: Final results are in!! Congratulations to Tanya’s team – BLACKOUT – for a dominant performance this Open! They finished 1st every week and took 1st overall! Of note, BLACKOUT never had an athlete finish a WOD in 1st place, but they had an all-around solid team, with ZERO no-shows. Congrats to the BLACKOUT team members: Tanya, Missy, Emma, Vince, Tom S, Mitch, Ash, Lombardi, Joe S, Rob G, Vollmer, and Robbie! Purple Cobras took 2nd, and Licensed to Kehl took 3rd. Full results available HERE.
Congratulations also to Betsy for finishing in the top 200 in the WORLD for her age group! Doing so has qualified her for the Master’s online qualifiers, which will take place April 19-23. Betsy is entering the online qualifiers in 134th place. Top 20 get invited to the Games!
Community Notes: Happy birthday Derek E!
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CFE @ 6:00AM
7min :: 30sec on, 30sec off
Calorie Row
7min :: 30sec on, 30sec off
Overhead Squats (75/55)
7min :: 30sec on, 30sec off
KB High Pulls (53/35)
Congratulations Betsy! I can’t wait to see you smash the AG Weekend workouts.
The “Batman” Hero WOD is dedicated to Sergeant Andrew Joseph Doiron, who, on Friday, March 6, 2015, was killed in action while serving on Operation Impact in Iraq at the age of 31 (born May 3, 1983).
In 2002, Andrew entered the Canadian Forces and joined 3rd Battalion Princess Patricia’s Canadian Light Infantry (PPCLI) in 2003. In 2006, he applied and was selected into the Canadian Special Operations Regiment. Andrew has served three tours in Afghanistan, one tour in Africa, and was currently deployed in Iraq as a Special Operator.
For time:
With a weight vest (20lbs/14lbs)
Buy in: 100 air squats
50-40-30-20-10
Box jumps (30/24)
Wallballs
KB swings (53/35)
200m run
Cash out (without the vest):
4 rounds of 5 deadlifts (80% max)
hard work pays off. congrats betsy!
Congrats Betsy! That is awsome! I’ll be rooting for you.
Congrats Betsy!!
Go Betsy!!! So exciting!!
Congrats Betsy. That is amazing. I look forward to seeing the Team Blackout statue that is being built as we speak…or was that a snowman? Either way, congrats to all that participated.
Way to go Betsy! So awesome!
Congratulations Betsy!
Nice work Betsy!
Happy birthday Derek!
Way to go teams! Cheers, Licensed To Kehl!
Iggy 100, 49 (225DL), 116
Danielle 51, 39, 111 Rx
Kyle 95, 46 (95FS), 88
Jenn 60, 35, 115 Rx
Murray 108, 76, 82 Rx
Missy 68, 59 (FS), 95
Awesome, job, Betsy!!!