Open Gym – Aug 23, 2018

Kerri working on a heavy squat!

Come in between 4:30 and 7:00 for Open Gym.  You can use this time to work on anything you like including a workout from the last week:

  1. “Complex Fran” 21-15-9 of pull ups variations, thrusters (95/65#)
  2. “Nancy” – 5 rounds for time of: 400m run, 15 OHS (95/65#)
  3. AMRAP in 10 minutes of: 4 deadlifts (315/205#), 10 push ups
  4. EMOM for 20 minutes of 1 clean (85%)
  5. Complete 5 rounds for time of: 75 double unders, 30 wallballs (20/14# to 10/9′)
  6. Complete for time: 75/50 cal row, 50 box jumps, 75 sit ups, 50 burpees, 75 KB swings, 50 pull ups, 75 push presses (65/45#)

Schedule Notes: Join Coach Kehl for CrossFit Endurance at 5:30am, and Jana for vinyasa yoga at 7:00pm!

3 thoughts on “Open Gym – Aug 23, 2018

  1. Kehl

    CFE @ 5:30AM

    30min AMRAP
    800m Run
    10 Hang Power Snatches (95/65)
    10 Bar Facing Burpees
    10 Knees To Elbows

    Reply
  2. Hero Thursday

    Break from our normal Hero wods for:

    “Big Bang”

    For time: 50 Power Cleans (225/155)

    Reply

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