Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- AMRAP in 12 of either 3 HSPU, 6 pistols, 9 pull ups or 6 pull ups, 9 push ups, 12 squats
- Bar turkish get up 1-1-1-1-1 right and left then 400m sled drag
- AMRAP in 12 of 7 DB snatches (55/35#), 7 toes to bar, 7 box jumps (24/20″)
- “Fight Gone Strong” – rope climbs, keg presses (135/75#), tire flips, farmer’s carry (106/70#), stone to shoulder (145/105#)
- Complete 2 rounds each for time: 500m row, 30 thrusters (95/65#), 10 muscle ups
- Overhead Squat 6×1 (90%) then tabata hang muscle snatch (30%)
Community Notes: This Saturday will be the annual “Will WOD for Beer” at CrossFit DelVal. It usually consists of a few non-competitive (sort of) workouts followed by some fun socialization among fellow CrossFitters. If you have a free afternoon it is $20 to enter and is always an absolute blast. $20 covers your wings and beer too!
CFE Notes: Remember to check the blog for Coach Kehl’s CFE WOD. Sign up in mindbody if you plan on attending.
Top Box Notes: The Xtreme Top Box Challenge set to kick off on Oct 10 and 11 in Phoenixville has been cancelled. Thank you to everyone who offered your time to help us out. You now have a free weekend!
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CrossFit Endurance @ 4:30
4 Minute Clock
200m sprint
50 Double Unders
AMRAP box jumps (24/20″)
Rest 2 minutes
4 Minute Clock
200m sprint
40 Double Unders
AMRAP kettlebell swings (53/35#)
Rest 2 minutes
4 minute clock
200m sprint
30 double unders
AMRAP wallballs (20/14# to 10/9′)
Rest 2 minutes
4 minute clock
200m sprint
20 double unders
AMRAP slamballs (40/30#)
Rest 2 minutes
4 minute clock
200m sprint
10 double unders
AMRAP burpees
Rest 2 minutes
800m run
Then you are done!
Correction…
The last run is a 400m sprint (not an 800m run).
Sorry I will miss this. Looks like a walk in the park.
Depends on the park…
I think it took me longer to type it out than it’ll actually take to do the workout.
John, what happened to Extreme Top Box? And Mark, very sorry to miss this workout – looks like a good one!!
The event was cancelled because of the 9 teams that were “registered”, none had paid the registration and the guy running the event couldn’t get commitment from any of them.
I can personally attest to how much of an ABSOLUTE BLAST Will WOD for Beer is and how fun DelVal is. Erin and I are headed down.
The one WOD is already reported to be the traditional clean and jerk ladder.
That plus wings and beer? All for $20?
Just sayin’.
I would like to go but we will see if baby Rosser is here. It might be too far away though.
CrossFit DelVal is 35 minutes from Phoenixville, everyone. Jim’s window of straying too far from home is (and should be) smaller than that.
Seriously, though. If you have ever thought of doing a competition just to see what it’s like, Will WOD for Beer is a great starter event. No, it’s not competitive. But it is structured (loosely) like one. Competitiveness is a product of attitude, and this is a completely laid back, social, fun event. I plan to have a can of beer along with me through the Clean & Jerk Ladder. I am confident I won’t be the only one…
Dave, I agree! This event is a blast!! Egos are checked at the door…and so are IDs. I’d go but we have a wedding.
Nice work EQ!
Bob, it appears you are not working as hard as EQ…
I like the tire dirt EQ – good job.
New coaching profile pic, anyone?
Kehl – thanks! Bob was just trying to get me in trouble again – thanks for the double wallball burpee long jumps yesterday! haha! 😉 😉
Erik – I was going for Rick’s “dirty girl” look – although I think his shorts are shorter than mine. 😉
Dave – agreed!!!!!!
Don’t be hatin eQ just because I have nicer legs. #hatersgonnahate
Wish This was at 5:00, This looks like a great CFE workout! Nice pic EQ!
Oh, Rick….we miss you and your sassy comments! 🙂
eQ NO we don’t!
Professor Kehl – what is the backup plan if it is raining? And running is NOT a backup plan. 🙂
I can’t believe the same person in the picture above covered in tire soot is concerned about water!
Running in the rain builds character.
EQ….you’re awesome!!
Here’s to the motivated athletes that ran through the rain!
CFE
Dave 51, 78, 55, 50, 42, 1:22
Erin 44, 49, 40, 33, 32, 1:31
Janna 36, 40, 44, 26, 38, 1:28
Vince 39, 38, 31, 33, 30, 1:30
Sarah W. 41, 40, 32, 34, 25, 1:34 (row)
Steve 35, 38, 32, 31, 28, 1:32
Nikki K. 53, 50, 30, 26, 23, 1:46 (row)
Mike C. 46, 58, 53, 35, 34, 1:35
Hats off to a LONG workout.
I hate running in the rain!!