Join us from 4:30 to 7:30 tonight for open gym. You can work on anything you like including making up a workout from the last week:
- Nutrition Challenge: max consecutive strict pull ups, 2 rep max front squat, 3 minutes of 400m run, max burpees
- Complete 7 rounds for time of: 10 power snatches (95/65#), 10 box jumps (24/20″)
- Complete 3 rounds for max reps of: DB thrusters (50/35#), bar muscle ups, row (calories), burpees
- “CrossFit Total” back squat 1-1-1, shoulder press 1-1-1, deadlift 1-1-1
- 27-21-15-9 reps for time: push ups, wallballs (20/14# to 10/9′), power cleans (115/75#)
- 3 rounds for time: 100 double unders, 50 sit ups, 25 pull ups
Reminder: Coach Kehl is running CFE tomorrow at 6:00 am. Check the comments a little after 9 for the workout! Sign up in Wellness Living if you plan to attend.
Community Notes: Happy Birthday Faith!
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Partner
Each partner works for 1min for MAX reps
10min
KB High Pulls (53/35)
10min
Squats (while hugging a Slam ball: 40/30)
10min
Row (for meters)
*each partner will work for a min, rest for a minute…repeat for all 30min
Love it!!
This Firefighter Hero WOD is dedicated to Gregg Atlas, FDNY (New York, NY), Engine 10, who was killed on September 11, 2001. Lt. Gregg Atlas, 44, had three brothers who were firefighters. He had joined the FDNY 20 years earlier and was assigned to Engine Co. 10 after making Lieutenant in 1994. He wasn’t ready to retire because “he’d miss all the guys.”
“Gregg Atlas”
For time: 10,000 lb cumulative back squats.
Use whatever weight you want, figure out how many reps it takes to reach 10,000 lbs. 20 burpees each time you rack the bar for rest or to change weight.
CFE
NON-partner…just worked every other minute.
Larah 145 (26), 105, 1428m
Iggy 159, 127, 1440 (with about 30sec of rower confusion/set-up)
Andy 145 (44), 134 (20), 1465