Join us between 4:30 and 7:30pm to make up one of the last 6 workouts. This week the choices are:
- Complete 3 rounds for time of: 50 wall balls, 100 double unders, 3 rope climbs
- Sumo deadlift 1-1-1-1-1-1-1 then 6×40 yard dash
- Complete 4 rounds for time of: 15 push ups, 9 KBS (70/53), 15 push ups, 9 box jumps (24/20″)
- Complete 3 rounds for time of: 400m run, 21 toes to bar, 12 power cleans (185/115#)
- Bench Press 1-1-1-1-1-1-1 then Weighted pull up 1-1-1-1-1-1-1
- Partner interval AMRAP in 15 minutes of: 5R/5L DB thrusters, 10 yd bear slider, 10 box jumps (24/20″), 10 yd bear slider
Schedule Notes: Check the blog comments for Coach Kehl’s 4:30 Endurance WOD!
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CFE @ 4:30
21 Minute Clock
First 7 minutes…
10-8-6-4-2
Hang Power Cleans (135/95#)
Burpees
Second 7 minutes…
21-15-9
Front Squats (135/95#)
Sit-ups
Final 7 minutes
3 Deadlifts (135/95#)
200m Run
6 Deadlifts
200m Run
9 Deadlifts
200m Run
*Keep adding 3 Deadlifts until the clock stops
In the 1st and 2nd sets of 7 minutes, your goal is to crush it so you can recover until the next round of 7 minutes. If you finish the first workout in 6:57, you have 3 second rest until you start the next 7 minutes. The last 7 minutes, you will continue working for the entire 7 minutes. The clock will stop you. Choose the weights wisely!
Sicko.
It’s magnificent. Sorry to miss it.
I cant go to this normally because of work…maybe that is good… Round 2…seems almost impossible. Hey have fun!!!
this one looks awesome.
Thank you.
CFE
Duris 60, 83, 19 Rx
Steve 60, 75, 19 Rx
Vanessa 60, 90, 20 (40)
Adam 60, 90, 18 (115)
Erin 60, 90, 45 Rx
Sarah W 60, 90, 30 (ascending weights: 75, 85, 95)
Todd 60, 75, 30 (row) Rx
Jimbo 60, 90, 30 Rx
Great job! The numbers represent how many reps were completed in each WOD.
Mark, great workout. Very much “enjoyed” my first cross fit endurance.