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Open Gym – May 17, 2018

9:00 pm

Duris headed up the rope!

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

  1. EMOM for 10 minutes of: 10 RKBS (70/53#), 10 burpees
  2. 500m row then sumo deadlift 1-1-1-1-1
  3. AMRAP in 15 minutes of: 3 front squats (75%), 1 rope climb, 10 push ups
  4. “Grace” – 30 power clean and jerks for time (135/95#)
  5. AMRAP in 10 minutes of: cal row (15/10), 15 wallballs (20/14# to 10/9′), rest 1 minute then 10 minutes of 15 goblet squats (70/53#), 30 double unders
  6. Bench Press 5-5-5-5-5 then 3 rounds NFT of 10 strict pull ups, 20 KB oblique crunches, 10R/10L single arm KB presses

Schedule Notes:  Be sure to check the blog tonight for Coach Kehl’s CFE workout.  Head on into the gym at 5:30 if you want in on the fun!

 

4 Comments leave one →
  1. Kehl permalink
    9:08 pm

    CFE @ 5:30AM

    20min Partner AMRAP
    250m Row
    15 Wallballs (20/14# to 10/9′)
    5 Hang Power Cleans (135/95)

    Partner #1 does the triplet, then Partner #2 does the triplet…repeat until 20min is up.

  2. Kehl permalink
    6:32 am

    CFE

    8+250
    Faith (8, 55)
    Ceil Rx

    🙂
    Emma (6, 65)
    Chris Rx

    10+250/225
    Elissa Rx (225m)
    Dan Rx (250m)
    Craig (10, 75)

  3. Hero Thursday permalink
    6:40 am

    U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

    “Donny”

    21-15-9-9-15-21
    Deadlifts (225/155)
    Burpees

  4. Erin permalink
    1:56 pm

    Anyone interested in doing Grace with me (or counting for me)?

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