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