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.
- Complete 5 rounds of 3 minutes of: 10 DB snatches (50/35#), 10 wallballs (20/14# to 10/9′), 10 Russian twists (45/25#)
- Bench Press 5×8 (70%), 15 evil wheels after each round
- Complete 3 rounds for time of: 12 back squats, 15 c2b pull ups, 18 burpees
- Complete for time: 100 double unders, 3 rounds of 20 deadlifts (225/155#), 4 rope climbs, 100 double unders
- Box Squat 8×3 (80%) then 5×5 GHR
- Complete 40 reps of: burpees, hang power snatches, box jumps, ring dips, KB swings, wallballs, toes through rings
CFE Notes: Coach Kehl will be running CFE at 6:00 am tomorrow. Check the blog tonight to see the workout!
Meat Notes: Friday will be the last day to place your meat order. You can do so by filling out this SHEET.
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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
“McGhee”
30 AMRAP:
5 Deadlifts (275/186)
13 push ups
9 box jumps (24/20)
CFE@6am
Partner: 12 Rds (6rds each)
200m row
15 Double Unders
10 Wallballs
Partner 1 does a round, then Partner 2…repeat until all 12 Rds are completed
CFE
18:29
Andy (2xsu, 14)
——-
Jenn Rx
KTL (2xsu)
I always suspected that Mike Ditka was a Crossfitter!