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Open Gym – Jun 7, 2018

9:00 pm

Robbie carrying the heavy bells!

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

  1. Complete 4 rounds for time of: 25 wallballs, 15 toes to bar, 10 power snatches (115/75#)
  2. Deficit Deadlift 3-3-3-3-3 then 5×8 weighted step ups 
  3. Complete 11 rounds for time of: 3 thrusters (155/105#), 6 burpee box jumps (24/20″)
  4. Complete 3 rounds for time of: 400m run, 15 cleans (135/95#), 15 c2b pull ups
  5. AMRAP in 15 minutes of: 40 unbroken double unders, 30 Russian twists (25/15#), 20 KB swings (53/35#)
  6. Rack Jerk 1-1-1-1-1 then 5x5Rt/5Lt KB presses

Reminder: Join coach Kehl for CFE tomorrow at 5:30 am!  Check the blog tonight to see the workout.

Community Notes: Happy Birthday Ash!

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

    The Ash Bash

    12 Minutes
    10 Rounds
    3 Deadlifts (225/185)
    100m Run
    *Use remaining time to rest and change plates*

    12 Minutes
    10 Rounds
    3 Hang Power Cleans (135/95)
    100m Run
    *Use remaining time to rest

    For time
    30 Burpees

    Robbie, what are you looking at?

  2. Erik permalink
    8:13 am

    Happy Birthday Ash

  3. Hero Thursday permalink
    8:42 am

    U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

    “Omar”

    For time:
    10 Thrusters (95/65)
    15 Bar-facing burpees
    20 Thrusters (95/65)
    25 Bar-facing burpees
    30 Thrusters (95/65)
    35 Bar-facing burpees

  4. Kehl permalink
    9:32 am

    CFE

    Chris 11:40, 12:00, 2:23 Rx
    Faith 11:10, 11:43 (105, 55)
    Ash 8:34 (145), 8:56 (85), 1:13
    Jenn 155, 95, 1:24
    Danielle 8:58 (135), 9:39 (75), 1:34
    Iggy 7:23, 7:43, 1:31 Rx
    Kyle 9:20 (205), 11:03 (115), 3:47
    Kelly 9:44, 10:25, 1:28
    KTS ?, ?, 1:26
    Craig 10:02 (185), 10:22 (95), 2:22
    Ricky 7:24, 7:44, 1:14 Rx
    Caine ?, ?, :50! Rx
    Luke 8:18, 8:39, 1:03 Rx

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