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Open Gym – Feb 8, 2018

9:00 pm

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!

5 Comments leave one →
  1. Kehl permalink
    9:11 pm

    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 permalink
    9:12 pm

    Happy Birthday Chase!

  3. Kehl permalink
    9:41 pm

    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 permalink
    7:01 am

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

  5. Danielle permalink
    6:39 pm

    Open Gym CFE

    Danielle – 19:48 Rx

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