Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Deficit Deadlift 5×5 (80%) then 20 keg to shoulder
- Max reps in 3 minutes at each of the following stations: KBS (53/35#), pull ups, wallballs (20/14# to 10/9′), OH walking lunges (45/25#)
- 6 rounds for time of: 5Rt KB snatches (53/35#), 5 Rt KB thrusters (53/35#), 10 burpees, 5 Lt KB snatches, 5 Lt KB thrusters
- AMRAP in 13 minutes of ascending ladder by 3’s: thrusters (115/75#), run 200m after each round.
- Overhead Squat 3-3-3-3-3 then 1 minute of: planks, toe touches, tuck ups, Russian twists, butterfly abmat sit ups
- “The Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups, rest and repeat for a total of 3 rounds.
Schedule Notes: Coach Kehl will be running CFE tomorrow at 4:30. Check the blog tonight for the workout and sign up in MindBody if you plan to attend!
Community Notes: Happy Birthday Allen!
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CFE @ 4:30
In 30 Minutes
45 Deadlifts (155/105)
30 Hang Power Cleans (155/105)
15 Squat Cleans (155/105)
*At the start of every 5 minutes: 400m Run*
If you complete the workout in the 30 minutes, you will still run the 400m.
The 400m runs start…
0:00
5:00
10:00
15:00
20:00
25:00
If I finish the workout in 17:35, I still have to run a 400m at the 20:00 minute mark and the 25:00 minute mark.
NOPE
Happy birthday Allen!
Happy Birthday Allen!
Happy birthday Allen
HBD Allen!
Happy Allen Day!
CFE
Rach 19:45 (105, 75, 75)
Lombardi (105, 95, 85)
Erin 18:17 Rx
Mike C. 18:00 Rx
Kelly D. 19:04 (95-65-65)
Vanessa 19:01 (45)
Jeannette 18:08 (85, 65, 55)
Steve 19:40 (155, 145, 135)
Brooks 19:37 (85, 95, 95)
Duris 23:11 Rx (PC/FS)