Open Gym – Apr 19, 2018

Come on in between 4:30 and 7:00pm for open gym.  You can work on anything you like, including making up a workout from last week:

  1. Hang Clean 5-5-5-5-5 then 3 rounds of 10 HPC (50% 5RM), 20 lateral bar hops
  2. AMRAP in 25 minutes of: 1L, 1R Turkish get up, 250 m run
  3. “Lynne” – Complete 5 rounds for max reps of bodyweight bench press and pull ups
  4. Max row in 7 minutes, rest 5 minutes, then AMRAP in 7 minutes of 5 power cleans (135/85#), 30 double unders
  5. Bamboo OHS 3×5 then Overhead Squat 2-2-2-2-2
  6. “Karen” – 150 wallballs for time.

CFE Notes:  Come in at 5:30 am for CFE with Coach Kehl!  Check the blog tonight to see the workout.

Yoga Notes:  With our regular Thursday night yoga teacher (Amy) out tonight, we have a guest teacher Liz Mott.  Come on out for a slightly different style and perspective!

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This Post Has 8 Comments

  1. Hero Thursday

    Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

    “McGhee”

    AMRAP in 30 minutes:
    5 Deadlifts (275/185 lb)
    13 Push-Ups
    9 Box Jumps (24/20 in)

  2. Kehl

    CFE @ 5:30

    1-2-3-4-5-6-7-8-9-10 Power Clean and Jerk (115/75)
    1 Round of Cindy after each set of C&J’s.
    *Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

    25min Time Cap.

    1. Kehl

      This was a Speal vs. Khalipa 2011 CrossFit Wod. The recommended weights for these athletes are 155/105. I lowered it so speed can be achieved…or attempted 🙂

      1. McGonigal

        Tempting

  3. Kehl

    CFE
    Vince 20:43 (75 Kinda HPC)
    Luke 25:32 (7PU)
    DE 24:23 Rx
    Iggy 22:36 Rx+ (strict, 155)
    Brianna 25:12 (RR, Knee PU)
    Nikki K. 25:06 (P, 7PU, 55)
    Kelly 21:06 (35, P, Depth PU)
    Elissa 23:24 Rx
    Daria 24:20 (45, RR, Bar PU)
    Faith 22:41 (35, 3-5-10 reps)

  4. Kelly D.

    What time are you doing McGhee?

    1. Vicki

      5:00

      1. Kelly D.

        Thanks! If I can make it I’ll join:)

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