Open Gym – Feb 14, 2019

Janet working through some DB thrusters!

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:

  1. AMRAP in 12 minutes: 1 bar MU, 1 deadlifts, 10 DU then 2/2/20, 3/3/30 and so on until time expires.
  2. Box Squat 5×3 (80-85%) then Complete NFT 25 high box jumps, 3 minute plank hold.
  3. Complete 5 rounds for max reps 20s on, 40s off of hang power cleans (135/95#), weighted pull ups, burpees
  4. With a partner complete 12 rounds of 8L/8R DB thrusters (50/35#), 8m OH walking lunges, 10 T2B, 8m OH walking lunges
  5. EMOM for 20 minutes of the complex: power clean + hang power clean + hang clean
  6. 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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This Post Has 2 Comments

  1. 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

  2. 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

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