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:
- AMRAP in 14 minutes of: 10 DB single arm OHS (50/35#), 15 box jumps (24/20″), 20 butterfly abmat sit ups
- AMRAP in 10 minutes of: 5 burpees over the bar, 5 thrusters (155/105#), 5 strict pull ups
- Back squat 1-1-1, Deadlift 1-1-1, Bench Press 1-1-1
- 8 intervals (30 sec on, 30 sec off) of each: row (meters), double unders, 10 yd shuttle run
- “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.
- 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!
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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.
Happy Birthday Chase!
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
CFE
Iggy – Gettin’ Iggy Wit It
Emma 4+60 (SU, 26)
Chris 24:29 (SU)
Jenn 20:54 Rx
Open Gym CFE
Danielle – 19:48 Rx