Happy Valentine’s Day ICA! What better way to spend your evening than hitting up Open Gym from 4:30 to 7:30pm. You can work on anything you’d like including a workout from the last week:
- AMRAP in 12 minutes: 1 bar MU, 1 deadlifts, 10 DU then 2/2/20, 3/3/30 and so on until time expires.
- Box Squat 5×3 (80-85%) then Complete NFT 25 high box jumps, 3 minute plank hold.
- Complete 5 rounds for max reps 20s on, 40s off of hang power cleans (135/95#), weighted pull ups, burpees
- With a partner complete 12 rounds of 8L/8R DB thrusters (50/35#), 8m OH walking lunges, 10 T2B, 8m OH walking lunges
- EMOM for 20 minutes of the complex: power clean + hang power clean + hang clean
- On a 10 minute clock complete 40/30 cal row, 30 bar-over burpees, 30 OHS (115/75#), max muscle ups
CF Endurance Reminder: Check the comments for Coach Kehl’s CFE WOD, then join us at 5:30am to get it done!
Community Notes: Happy Birthday Jeff!
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CFE @ 5:30am
In 10min complete
21-15-9
Burpee Box Jumps (24/20”)
Hang Power Clean (135/95)
*8min Time Cap
*If you finish early, you get more rest
8min AMRAP
250/200m Row
25 Air Squats
Danielle 82, 100 (75, 16″)
Faith 8:00, 100 (65, 35kb/16″ box)
Jenn 6:53, 125 Rx
KTS 🙂
Kelly 🙂 , 117 (55#)
Missy 🙂
Mike D. 🙂
Warnek 5:48, 125 (10cal bike)
Becca 57, 81 (35#, 12′)
Keith 62, 100 (95)
Tyler 6:40, 100 (75)
Zach 6:17, 115 (95)
*only squat reps were “scored” on the rowing WOD