Open Gym – Jul 5, 2018

Join us between 4:30 and 7:00pm for Open Gym! If you’d like to make up a workout from the past week, here’s the list to choose from:

  1. 3 rounds for time of 50 med ball cleans (20/14#) and an 800 meter run
  2. 15-12-9-6-3 of sumo deadlifts (75% 1RM) & KB strict presses (53/35#)
  3. 3 rounds of 40 seconds on, 20 seconds off, of: 1-arm DB thrusters, toes to bar, 1-arm DB snatches, row for calories
  4. Max distance broad jump then front squat 8-8-8
  5. With a partner, alternating movements, complete 8 rounds of: 20 box jumps (24/20″), 20/15 calorie row, and 20 DB snatch (50/35#)

Schedule Notes: Both CrossFit Endurance and Yoga are cancelled for today. We apologize for the inconvenience. Coach Kehl still plans to post an Endurance WOD to comments, which can you do during Open Gym!

2 thoughts on “Open Gym – Jul 5, 2018

  1. Kehl

    100 cal row
    800m Run
    60 Air Squats
    400m Run
    20 Burpees
    10 Squat Cleans (155/105)

  2. Hero Thursday

    U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.


    20 min AMRAP:

    20 overhead squats (45/35)
    20 back squats (45/35)
    400m run


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