Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- 10 rounds for time of 15 deadlifts (135/95#), 15 push ups
- 15 rep max OHS
- AMRAP in 12 minutes of 10 DB thrusters (50/30) and 250m row
- Hang power clean 1-1-1-1-1 then hang clean 1-1-1-1-1 then max consecutive HPC (50%)
- Complete for time 400m run, 20 toes to bar, 15 KB swings (88/62#), 10 push ups, 5 front squats (205/125#)
- Complete 40-30-20-10 reps for time of box jumps (24/20″) and wallballs (20/14# to 11/10′)
CFE Notes: Coach Kehl is running his CrossFit Endurance class tomorrow at 4:30. Sign up in mindbody if you plan to attend! This week’s workout is:
21 Power Cleans (135/95#)
21 Burpees
21 KB swings (53/35)
400m run
15 Power Cleans
15 Burpees
15 KB swings
800m run
9 Power Cleans
9 Burpees
9 KB swings
1 mile run
This Post Has 9 Comments
The CFE WOD looks AMAZING!!!! Thank you, Coach Kehl. You are a mad genius.
This looks dreadful!
That’s the spirit!
EXACTLY! That’s how you KNOW it’s good.
Lol… I love how Dave’s definition of amazing and dreadful are pretty much the same. 🙂 And insane as it is, I understand exactly what he means. There is nothing quite like knowing a workout is going to crush you and yet looking forward to it. I’m in!!
Followed by a DNF… Nice work me. 😛
CFE
Dave 21:56 Rx
Erik P. 28:24 (95, push-ups, row)
Janna 26:10 (65, 26)
Bobby 25:49 (95)
Vince (DNF)
Peggy 29:21 (65, 26, row)
Great work peeps!
Welcome Bobby (Janna’s husband) and way to kick some ass!
Vince, all good! You did the smart move!
Coach Kehl, this was a great workout to get back in the swing of things. There was a lot of talk in my head coming up with excuses during the WOD, especially when it came to 1600 meters – thanks for the encouragement and watchful eye.
That’s the spirit!
Great work, Erik. It was great chatting with you for a few moments after you finished, surprising yourself like that. Very cool to see.