Come in between 4:30 and 7:00 tonight for open gym. You can work on anything you like including a workout from the last week:
- Complete 6 rounds of: 30s DU, 30s rest, 30s, thrusters, 30s rest
- Accessory Work Day – 1RM stone to shoulder, 100m farmer carry, 1RM TGU
- Complete 3 rounds for time of: 10 power snatches (135/85#), 15 burpees, rest until 12:00 then 3 rounds of 10 power cleans (135/85#), 15 burpees
- “CrossFit Total” – 1RM back squat, shoulder press, deadlift
- For time complete: 21-18-15-12-9-6-3 reps of OHS (115/75#), pull ups
- “Nightmare on Wheatland” – teams of 4: 4x200m run, 200 reps of G2O, box jumps, KB swings, wallballs, push ups, 4x200m run
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CFE @ 5:30am
For time, any order
1600m Run
100 Deadlifts (115/75)
100 Box Jumps (24/20)
100 Double Mountain Climbers
*20min Cap
Then 4 Rounds
*Every 90sec – Jefferson St. 100m “Sprint”.
CFE
Kehl 19:35 (95# sumo::1st rd Blue Band for Banded GM)
Bill 20:44 (65 sumo)
Josh 21:00 (run + 100DL, 100 MTN C, 80 box jumps)
Zach 20:00 (95 sumo, run, -50 reps)
Mike D. 🙂
Kelly 21:00
Faith 20:50 (3rds: 65, 16, 400m)
Missy 20:08 (hex)
Ceil 21:05 (run +225 reps, 16″ step-ups)
Row-Vember
Kehl – 5,000m
Awesome work getting a 5k in this early! I may have to follow in your footsteps!
2,000m
Total to Date: 2,000