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:
- EMOM for 10 minutes of: 10 RKBS (70/53#), 10 burpees
- 500m row then sumo deadlift 1-1-1-1-1
- AMRAP in 15 minutes of: 3 front squats (75%), 1 rope climb, 10 push ups
- “Grace” – 30 power clean and jerks for time (135/95#)
- 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
- 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!
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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.
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)
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
Anyone interested in doing Grace with me (or counting for me)?