Open Gym – Feb 7, 2019

A rare nice day in February calls for running!

Come in between 4:30 and 7:30 pm for open gym.  You can work on anything you like including a workout fro the last week:

  1. AMRAP in 13 minutes of: 5 HSPU, 15 wallballs (20/14# to 10/9′)
  2. Deadlift 5-5-5-5-5 then row 20/15 cal after each set.
  3. Complete 3 rounds for max reps of 90 seconds row, 90 seconds rest, 90 seconds power clean and jerk (115/75#), 90 seconds rest.
  4. Complete 21-15-9 reps for time of: cleans (135/95#), 1/3 rope climbs
  5. Complete 40-30-20-10 reps for time of: KB swings (53/35#), 400m run before each round.
  6. Split Jerk 1-1-1-1-1 then 100 yds OH carry.

Reminder:  Check the comments tonight for Coach Kehl’s CFE workout and come in at 5:30 am to try it out!

Community Notes:  Happy Birthday Daria!

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This Post Has 2 Comments

  1. Kehl

    Happy Birthday Daria!

    CFE @ 5:30am
    6 minutes
    1200/1000m Row
    Max Push-Ups
    *Rest 3 minutes

    6 minutes
    1200/1000m Row
    Max Box Jumps (24/20)
    *Rest 3 minutes

    6 minutes
    1200/1000m Row
    Max Barbell Thruster (45/35)

    The row should take around 4 minutes…adjust row distance accordingly.

  2. ICA admin

    CFE

    Kehl 40, 35, 35 (1000m row, RR/Plank K2E, 24″, FS)
    Warnek 41, 36, 49 (800m Run, 20#db)
    Vollmer 58, 27, 35 (1000m row)
    KTS 31, 31, 32 Rx
    Steve 51, 54, 33 (800m run)
    Frank N. 50, 33, 30 (800m run)
    Kelly 47, 40, 🙂 (800m run, knees)
    Drake 37, 42, 26 (800m run)
    Ceil 25, 26, 31 (1000m row, 16#, 15#db FS)
    Faith 🙂
    Danielle 20, :-), 🙂 (1000m row)
    Mike 73, 35, 30 (800m run)
    Becca 24, 17, 25 (800m row)

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