Come on in between 4:30 and 7:00 pm for Open Gym! You can work on anything you like, including making up a workout from last week:
- “Helen” or “Hell-en”
- AMRAP in 12 minutes of: 1 snatch (155/105#), 3 clean and jerks (155/105#), 30 double unders
- Complete for time in any order: 100 deadlifts, 100 push ups, 100 cal row, 100 butterfly abmat sit ups
- Back Squat 3-3-3-3-3 then EMOM for 4 minutes of 25 wreckbag front squats
- Complete 5 rounds for time of: 12 shoulder to overhead (115/75#), 2 rope climbs, 12 box jumps (24/20″)
- EMOM for 20 minutes of: max cal row in 30 seconds, max cal burpees for 30 seconds
Reminder: Coach Kehl will be holding CFE at 5:30 am for anyone who is interested. Check the comments tonight for the workout!
Community Notes: Happy birthday Marissa Y and KtS!!! (We apologize for the late add!)
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CFE @ 5:30am!
20min AMRAP
——————–
1000m Row
80 Walking Lunges (40R/40L)
60 KB Swings (53/35)
400m Run
20 Wallballs (20/14)
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
“Zimmerman”
ARAMP in 25 min of:
11 chest to bar pull ups
2 deadlifts (315/205)
10 HSPU
I like this one! #gymnasty
CFE
Chris 1+760 Rx
Jenn 1+1,025 Rx
Dan 1+1,081 Rx
Danielle 1+463 Rx
Nikki 1+1,000 (2x Lunges, Russian)
Iggy “Stuff”
Faith 1+958 (20# Russian, 8# WB)
Clarification, not 2x lunges- 100 total